Winter Menu: 5 suggestions for nutritious and economical meals

Bring more flavor and warmth to your table

In winter, the body craves foods that bring comfort and energy. Cooking with seasonal ingredients is not only a more economical choice, but also a way to guarantee fresher and more nutritious foods. Check out five practical suggestions for your menu:

• Dish: Peruvian Parsnip Cream with Spices
  Seasonal ingredients: Peruvian parsnip (mandioquinha) and kale.
  Quick prep: 1. Cook the parsnip until tender; 2. Blend in a blender with some of the cooking water; 3. Finish by sautéing the finely chopped kale to serve on top.
• Dish: Lentil Soup with Vegetables
  Seasonal ingredients: Carrot and onion.
  Quick prep: 1. Sauté the onion and diced carrot; 2. Add the lentils and water; 3. Cook until all ingredients are tender.
• Dish: Pumpkin Shepherd's Pie with Ground Beef
  Seasonal ingredients: Pumpkin and garlic.
  Quick prep: 1. Cook the pumpkin and mash it like a purée; 2. Sauté the ground beef with natural seasonings; 3. Layer the meat and purée and heat in the oven.
• Dish: Brown Rice Risotto with Mushrooms or Root Vegetables
  Seasonal ingredients: Beetroot and sweet potato.
  Quick prep: 1. Sauté the brown rice with onion; 2. Gradually add hot vegetable broth; 3. Add the chopped vegetables when the rice is almost done.
• Dish: Adapted Caldo Verde (Green Soup)
  Seasonal ingredients: Kale and potato.
  Quick prep: 1. Cook the potatoes with seasonings until they break down; 2. Add the finely sliced kale; 3. Let boil for a few more minutes to integrate the flavors.

For diets with specific dietary restrictions, always consult a healthcare professional.