Winter Menu: Suggestions for nutritious and economical meals

Meals to warm the body and the wallet

Cooking with what the season offers is a way to ensure fresher food and, often, at more affordable prices. Check out our suggestions for winter:

1. Peruvian Parsnip (Mandioquinha) Cream with Chicken

• Suggested ingredients: Peruvian parsnip and kale.
• Practical preparation: 1. Boil the parsnip until soft and blend in a blender with some of the cooking water. 2. Sauté chicken cubes with natural seasonings. 3. Mix the cream into the chicken and finish with chopped kale.
• Tip: Use the cooking broth to adjust the consistency of the cream according to your preference.

2. Sweet Potato and Ground Beef Shepherd's Pie (Escondidinho)

• Suggested ingredients: Sweet potato and carrot.
• Practical preparation: 1. Boil the sweet potato and make a puree with a little milk or broth. 2. Sauté the ground beef with grated carrot. 3. Assemble layers of meat and puree and bake until golden.
• Tip: Adding a pinch of nutmeg to the puree helps enhance the flavor.

3. Rice with Pumpkin and Vegetables

• Suggested ingredients: Pumpkin and onion.
• Practical preparation: 1. Sauté the onion and rice. 2. Add the pumpkin in small cubes and gradually add water or broth. 3. Cook until the rice and pumpkin are soft.
• Tip: Roasting the pumpkin before mixing it into the rice gives the dish a more intense flavor.

4. Vegetable Stuffed Omelet

• Suggested ingredients: Spinach or broccoli.
• Practical preparation: 1. Quickly sauté the chopped vegetables. 2. Beat the eggs with salt and pepper. 3. Place the vegetables in the middle of the omelet while it is still on the heat.
• Tip: Use a non-stick skillet to make preparation easier and control oil usage.

5. Bean Broth with Vegetables

• Suggested ingredients: Beans, pumpkin, and kale.
• Practical preparation: 1. Blend part of the cooked beans in a blender to thicken the broth. 2. Add pumpkin cubes and cook until soft. 3. Finish with chopped kale and seasonings to taste.
• Tip: Sautéing the garlic and onion before adding the beans intensifies the flavor of the broth base.

Note: For specific diets or dietary restrictions, always consult a nutritionist.