Winter Menu: 5 practical and nutritious meals for cold days

Enjoy winter intelligently

With the arrival of lower temperatures, it is the ideal time to prioritize foods that bring comfort and nutrition. Cooking with seasonal ingredients not only guarantees greater freshness and flavor, but also helps keep your budget under control. Check out five practical suggestions for your menu:

• Dish: Yellow Cassava Cream with Spices
  Seasonal ingredients: Yellow cassava (mandioquinha) and collard greens.
  Quick prep: 1. Cook the cassava until soft; 2. Blend in a blender with some of the cooking water; 3. Finish with finely chopped collard greens and a drizzle of olive oil.
  Tip: Add a pinch of nutmeg to enhance flavor without needing excess salt.
• Dish: Lentil Soup with Vegetables
  Seasonal ingredients: Carrot and onion.
  Quick prep: 1. Sauté the onion and carrot; 2. Add the lentils and water; 3. Cook until the grains are tender.
  Tip: Sautéing the seasonings in olive oil before adding water intensifies the soup's aroma.
• Dish: Pumpkin Shepherd's Pie (Escondidinho)
  Seasonal ingredients: Kabocha squash and broccoli.
  Quick prep: 1. Cook the pumpkin and mash it like purée; 2. Sauté a protein of your choice with chopped broccoli; 3. Assemble in layers and bake until golden.
  Tip: Use the vegetable cooking broth itself to make the purée creamy.
• Dish: Whole Grain Mushroom Risotto
  Seasonal ingredients: Fresh mushrooms and leeks.
  Quick prep: 1. Sauté the leeks and mushrooms; 2. Add the whole grain rice and gradually add broth; 3. Cook until the grain is tender yet firm.
  Tip: Stirring constantly helps release starch and guarantees the texture.
• Dish: Bean Broth with Whole Wheat Bread Croutons
  Seasonal ingredients: Yellow cassava and leafy greens.
  Quick prep: 1. Blend cooked beans in a blender; 2. Sauté with natural seasonings and pieces of yellow cassava; 3. Serve with whole wheat bread croutons.
  Tip: If you want a thicker texture, add a little yellow cassava purée to the broth.

For specific diets or dietary restrictions, consult a healthcare professional.