5 nutritious and budget-friendly recipes to warm up winter

1. Creamy pumpkin soup with ginger

Main ingredients: pumpkin (kabocha or butternut), ginger, onion, garlic, and a drizzle of oil.

• Cut the pumpkin and onion into cubes. In a pan, sauté the onion and garlic with a drizzle of oil until lightly golden.
• Add the pumpkin cubes, cover with hot water, add a small piece of grated ginger, and cook until the pumpkin is very soft.
• Wait for it to cool down slightly and blend everything in a blender (careful so the steam doesn't force the lid off) until you get a smooth cream. Return to the stove to heat through and adjust salt and pepper.

Practical tip: The pumpkin seeds can be seasoned with salt and herbs and baked in the oven to turn into a crunchy and nutritious snack.

2. Sweet potato and cauliflower sauté

Main ingredients: sweet potato, cauliflower, garlic, olive oil, and seasonings to taste.

• Peel and cut the sweet potato into small cubes. Separate the cauliflower into smaller florets.
• In a pan, heat the olive oil and sauté the garlic. Add the sweet potato and a tiny bit of water, cover the pan, and let it cook for about 5 minutes.
• Add the cauliflower, season with salt and your favorite herbs, cover again, and let it cook on low heat until both vegetables are tender yet still firm.

Practical tip: Finish the dish with some freshly chopped cilantro or parsley to bring freshness and color to the recipe.

3. Spinach omelet with Minas cheese

Main ingredients: eggs, spinach leaves, fresh Minas cheese (or similar), and tomato.

• Wash the spinach leaves thoroughly and chop them finely. In a bowl, beat the eggs with a pinch of salt and pepper.
• Mix the chopped spinach into the beaten eggs.
• Pour the mixture into a greased and heated non-stick skillet. When the base starts to set, distribute cubes of Minas cheese and tomato slices on top, fold in half, and let it brown on both sides.

Practical tip: Cook on low heat and cover the skillet so the omelet cooks evenly without burning the bottom.

4. Warm lentil salad with carrot and leek

Main ingredients: lentils, carrot, leek, olive oil, and vinegar or lemon.

• Cook the lentils in water with a pinch of salt until tender, but without falling apart. Drain and set aside.
• In a skillet, sauté the sliced leek and grated carrot in olive oil until tender.
• Mix the cooked lentils into the still-warm sauté, season with salt, pepper, a drizzle of olive oil, and drops of lemon, and serve immediately.

Practical tip: Lentils cook faster if soaked in water for a few hours before preparation.

5. Creamy yellow-cassava (mandioquinha) rice with mushrooms

Main ingredients: rice (long-grain or Arborio), yellow cassava/batata-baroa, fresh or canned mushrooms, onion, and olive oil.

• Cook the diced mandioquinha until tender and mash half of it to form a rustic puree.
• In a pan, sauté the onion and sliced mushrooms in olive oil. Add the rice and sauté for a minute.
• Add hot water gradually, stirring constantly. Halfway through cooking, incorporate the mashed and diced mandioquinha. Continue stirring and adding water until the rice is tender and the broth is very creamy. Finish by adjusting the salt.

Practical tip: If you want extra creaminess, add a spoonful of grated cheese right after turning off the heat and mix well.