Practical and healthy meals for winter

1. Creamy pumpkin soup with ginger and shredded chicken

Seasonal ingredients: pumpkin, ginger, green onions.

Quick preparation: (1) Cook the cubed pumpkin with water, salt, and grated ginger until soft. (2) Blend in a blender with a drizzle of olive oil until you get a smooth cream. (3) Add the cooked and shredded chicken, heat it up, and finish with chopped green onions.

Tip: Leave the pumpkin skin (well washed) during cooking to increase the amount of fiber; remove it if you prefer a smoother texture.

2. Stir-fried cauliflower, broccoli, and eggs

Seasonal ingredients: cauliflower, broccoli, leek.

Quick preparation: (1) Separate the florets and sauté in olive oil with garlic and sliced leek, covering the pan for a few minutes with a little water. (2) Make small wells in the mixture and crack the eggs directly into the pan. (3) Cover until the egg whites set; season with pepper to taste and serve.

Tip: Use the broccoli stalks, finely chopped, to avoid waste and ensure even cooking.

3. Sweet potato and carrot mash with lentils

Seasonal ingredients: sweet potato, carrot, parsley.

Quick preparation: (1) Cook cubed sweet potato and carrot until soft; drain and mash with olive oil, salt, and a pinch of nutmeg. (2) Heat pre-cooked lentils with garlic and onion. (3) Assemble the dish with the mash as a base, the lentils on top, and finish with chopped parsley.

Tip: Prepare a larger quantity of lentils and freeze in individual portions; this way you will have a side dish ready in a few minutes on busier days.

4. Chayote, sweet corn, and Minas cheese frittata

Seasonal ingredients: chayote, sweet corn, green onions.

Quick preparation: (1) Grate the raw chayote, squeeze lightly to remove excess water, and mix with beaten eggs, corn, grated cheese, salt, and green onions. (2) Pour the mixture into a lightly greased non-stick skillet, cover, and cook over low heat until the base is firm. (3) Flip with the help of a plate or place in the oven for a few minutes to brown the surface.

Tip: Grated raw chayote makes the frittata moist and light, eliminating the need to pre-cook the vegetable.

5. Warm red cabbage, apple, and chickpea salad

Seasonal ingredients: red cabbage, apple, lemon.

Quick preparation: (1) Slice the cabbage thinly and sauté quickly in olive oil with a pinch of salt, maintaining the crunch. (2) Add cubed apple, cooked chickpeas, and drizzle with lemon juice, olive oil, and pepper to taste. (3) Serve warm or at room temperature.

Tip: The contrast between the raw apple and the heated cabbage enhances flavors and textures; add toasted nuts if you want more crunch.