From Sarson da Saag to Miso Soup: Winter comfort foods that nourish the body

Hyderabad: Winter foods are hearty, warm and comforting.

They focus on providing root vegetables, legumes, whole grains and rich spices, in soups, stews and curries.

A warm immunity boost

Dishes like meat and vegetable stew, chicken curry, sarson da saag, baked goods such as apple crumble, gajar halwa and warming drinks like hot chocolate and turmeric latte boost energy and immunity.

Key ingredients include carrots, spinach, ginger, jaggery, nuts and ghee, offering both nutrients and warmth.

Winter suggestions

Here are some suggestions to make the cold winters warm:

- Root vegetables can be prepared as roasted carrots and dishes with sweet potatoes.

- Grains can be consumed as Bajra Khichdi, Ragi Porridge and Whole Grain Pasta.

- Indian sweets like Gajar Ka Halwa, Date Laddu, Til (Sesame) Ladoo, and Peanut Chikki are good for warmth.

- Baked goods like Apple Crumble, Spiced Pumpkin Tart and Bread Pudding are wonderful to eat in winter.

- Hot drinks like Hot Chocolate, Badam Milk, Turmeric Latte, Mulled Wine and Eggnog are all popular in winter.

1. Soups and stews

Vegetable Stew, Chicken Noodle Soup, Butternut Squash Soup, Lentil Soup, Minestrone, Mushroom Bourguignon, Chicken Pot Pie and Shepherd’s Pie all come under this category.

2. Curries and casseroles

Chicken Curry, Sausage and Sweet Potato Traybake, Chilli Con Carne and Lamb Shoulder Hotpot are some dishes to try.

3. Indian specialities

Sarson da Saag with Makki Roti, Palak Dal, Khichdi and the Gujarati dish Undhiyu are all hugely popular in their own regions.

Winter comfort foods include hearty stews, like goulash or mushroom barley soup and dishes that are rich and warming, such as macaroni and cheese, kheer and fondue.

Other popular options range from spicy curries like Misal and Kimchi Jjigae to casseroles like a chicken taco dinner, as well as roasted chicken and chilli.

4. Hearty and savoury

Hearty stews, like goulash, or mushroom barley soup, provide warmth and depth of flavour. Spicy curries like Misal (a sprouted-bean curry) or Kimchi Jjigae are also excellent options.

5. Casseroles and bakes

Comforting casseroles, such as chicken taco dinner or a meatball and mozzarella pan bake, are easy to make and satisfying.

6. Pasta and rice dishes

Classic macaroni and cheese, or a rich mushroom risotto, are great choices for a cosy meal.

7. Classic mains

Easy meatloaf served with mashed potatoes, or a classic roast chicken, are winter favourites.

8. Sweet and warming desserts

Kheer, a warm, slow-cooked rice pudding, is a beloved Indian dessert, perfect for a cold evening.

- Crumble and puddings

Warm fruit crumbles or self-saucing puddings make for a delightful, cosy dessert.

- Spiced drinks and sweets

Desserts incorporating ingredients like jaggery, or drinks like warm apple cider, are traditional winter treats.

International options

Some of the out-of-the-country options include:

Fondue

A Swiss dish of melted cheese served with bread cubes, originally developed to withstand cold alpine winters.

Feijoada

A Brazilian black bean and meat stew that is hearty and flavorful, often enjoyed during cooler months.

Miso Soup

A simple, warming Japanese soup that is light yet satisfying.

Winter dehydration

During the holidays, people are more prone to dehydration due to dry foods, alcohol and colder temperatures. Alcohol leads to significant fluid loss. Salty snacks and roasted meats can raise the body’s fluid requirements by up to 1.5 litres per day. These factors together can reduce hydration levels by 25%. Holiday overeating is hard on digestion, and dehydration just makes it worse. Research indicates that even a 2% loss of body water can significantly slow digestive movement, so it is advised to consume foods that are rich in water, as they can also supply necessary vitamins and antioxidants.

Here are some dishes that are easy to make and nutritious:

1. Roasted Butternut Squash Soup

Butternut Squash is 87.3 per cent water. Butternut squash is rich in water and fibre, which helps with digestion and Vitamin A, supporting immune health.

The water content helps keep you hydrated while providing key nutrients like potassium that help balance fluids.

2. Cabbage and Carrot Slaw

Cabbage is 91.9 per cent water. Carrots are 89.3 per cent water. Cabbage is a source of fibre and vitamin C, which supports the immune system. Carrots give beta-carotene that is converted into vitamin A and thus is good for hydrating your skin.

3. Winter Citrus Smoothie

The best one is made with Orange, Kiwi, and Spinach.

Oranges contain 86.7 per cent water. Kiwi has 83.8 per cent water. Spinach has 92.5 per cent water. Oranges bring vitamin C to the body to strengthen the immune system, whereas kiwi supplies vitamin K as well as potassium, which are good for fluid balance. Spinach, which is 92 per cent water, still manages to provide iron and magnesium, which are both sources of energy and hydration.