Five healthy and affordable dishes for the Brazilian winter

1. Cabbage and carrot soup

• Seasonal ingredients: cabbage, carrot, vegetable broth
• Quick preparation: 1) Sauté onion in oil, 2) Add chopped cabbage and carrot, 3) Cover with broth and let boil until the vegetables are tender.
• Chef's tip: Use homemade vegetable broth to enhance flavor and reduce sodium.

2. Brown rice with kale and pumpkin

• Seasonal ingredients: brown rice, kale, pumpkin
• Quick preparation: 1) Cook the brown rice, 2) Sauté kale and cubed pumpkin, 3) Mix everything and adjust salt.
• Chef's tip: Sauté the pumpkin first until lightly browned; this gives it a caramelized touch.

3. Whole wheat pasta with broccoli and ricotta cheese

• Seasonal ingredients: whole wheat pasta, broccoli, ricotta cheese
• Quick preparation: 1) Cook the pasta, 2) Steam the broccoli, 3) Mix into the pasta and add ricotta.
• Chef's tip: Sprinkle with ground black pepper for a mild aroma.

4. Chicken stroganoff with cassava

• Seasonal ingredients: chicken breast, cassava, light heavy cream
• Quick preparation: 1) Cut the chicken into cubes, 2) Sauté with sliced cassava, 3) Add heavy cream and let it thicken.
• Chef's tip: Peel the cassava before cutting to avoid yellow skin.

5. Yam fritters with fine herbs

• Seasonal ingredients: yam, fine herbs, egg
• Quick preparation: 1) Grate the yam, 2) Mix with egg and herbs, 3) Fry over medium heat until golden brown.
• Chef's tip: Use vegetable oil in moderate amounts to maintain lightness.