5 healthy and affordable meals for the Brazilian winter

1. Pumpkin soup with ginger

Seasonal ingredients: Pumpkin, carrot, ginger.

Quick preparation: Sauté onion and garlic, add the chopped pumpkin and carrot, cover with water, and cook until soft. Blend in a blender, return to the pot, season with grated ginger, salt, and pepper. Serve with parsley.

Tip: For a special touch, finish with a drizzle of olive oil and some toasted pumpkin seeds.

2. Orange salad with kale and chickpeas

Seasonal ingredients: Orange, kale, carrot.

Quick preparation: Cook chickpeas beforehand. Wash and slice the kale into thin strips. Cut the orange into slices or segments and the carrot into sticks. Mix everything and season with lemon juice, olive oil, salt, and pepper.

Tip: Massage the kale with a little lemon juice and salt before mixing; this makes it softer and tastier.

3. Brown rice with beets and spinach

Seasonal ingredients: Beet, spinach, leek.

Quick preparation: Cook the brown rice. Meanwhile, sauté chopped leek, add cubes of cooked beet and spinach leaves. Mix with the ready rice, adjust the salt, and finish with chopped walnuts.

Tip: Cook the beet with the skin on to maintain nutrients and vibrant color; then peel and cut.

4. Sweet potato broth with leek

Seasonal ingredients: Sweet potato, leek, onion.

Quick preparation: Sauté onion and leek in a drizzle of olive oil. Add cubed sweet potato, cover with water, cook until it falls apart. Blend in a blender, return to the heat, season with salt, pepper, and nutmeg.

Tip: Serve with homemade croutons made from stale bread toasted in a pan with olive oil and rosemary.

5. Spinach and roasted tomato omelet

Seasonal ingredients: Spinach, tomato, onion.

Quick preparation: Beat 2 eggs with salt and pepper. In a non-stick pan, sauté onion and spinach quickly. Add the eggs, let cook over low heat. Flip to brown on both sides. Serve with sautéed tomato slices.

Tip: For a fluffier omelet, add a tablespoon of water or milk to the beaten eggs.