3 Delicious, Nutritious Winter Recipes

Our Nutritious Winter Recipes

Embrace the warmth and nourishment of winter with these three deliciously crafted recipes, designed to delight your palate and support a healthy lifestyle. Each dish, inspired by our research from the culinary expertise of renowned dietitians, is a harmonious blend of flavour and nutrition. From the heartening embrace of our Hearty Vegetable and Lentil Soup to the elegant and satisfying Quinoa Stuffed Acorn Squash, and the refined simplicity of the Grilled Salmon with Citrus Herb Sauce, these recipes promise not only a delightful culinary experience but also a journey toward well-being and vitality, especially for those who seek to cherish their health in every bite.

Hearty Vegetable and Lentil Soup

Ingredients:

• 1 tablespoon olive oil
• 1 onion, chopped
• 2 carrots, peeled and diced
• 2 stalks celery, diced
• 3 cloves garlic, minced
• 1 cup green lentils, rinsed
• 1 can (14.5 oz) diced tomatoes, no salt added
• 6 cups vegetable broth, low-sodium
• 1 teaspoon dried thyme
• 1 teaspoon dried rosemary
• 2 bay leaves
• 2 cups chopped kale or spinach
• Salt and pepper, to taste

Instructions:

1. 1. In a large pot, heat the olive oil over medium heat. Add onions, carrots, and celery, cooking until softened.
2. 2. Add garlic and cook for another minute.
3. 3. Stir in lentils, tomatoes, vegetable broth, thyme, rosemary, and bay leaves. Bring to a boil.
4. 4. Reduce heat to low and simmer for about 25 minutes, or until lentils are tender.
5. 5. Add kale or spinach and cook until wilted. Season with salt and pepper to taste.
6. 6. Remove bay leaves before serving.

Nutritional Information:

• Calories: Approximately 250 per serving
• Protein: 12 g
• Carbohydrates: 45 g
• Dietary Fiber: 15 g
• Sugars: 8 g
• Fat: 3 g (Saturated Fat: 0.5 g)
• Cholesterol: 0 mg
• Sodium: 300 mg (varies with broth sodium content)

Quinoa Stuffed Acorn

Ingredients:

• 2 acorn squash, halved and seeds removed
• 1 cup quinoa, rinsed
• 2 cups water
• 1 tablespoon olive oil
• ½ cup dried cranberries
• ½ cup chopped walnuts
• ¼ cup chopped fresh parsley
• 2 tablespoons balsamic vinegar
• Salt and pepper, to taste

Instructions:

1. 1. Preheat oven to 375°F (190°C). Place squash halves cut side down on a baking sheet. Bake for 25-30 minutes or until tender.
2. 2. Meanwhile, cook quinoa in water according to package instructions.
3. 3. In a bowl, mix cooked quinoa, olive oil, cranberries, walnuts, parsley, and balsamic vinegar—season with salt and pepper.
4. 4. Once the squash is cooked, turn them cut-side up and stuff them with the quinoa mixture.
5. 5. Return to the oven and bake for an additional 10 minutes.

Nutritional Information:

• Calories: Approximately 350 per serving
• Protein: 8 g
• Carbohydrates: 60 g
• Dietary Fiber: 7 g
• Sugars: 15 g
• Fat: 12 g (Saturated Fat: 1.5 g)
• Cholesterol: 0 mg
• Sodium: 150 mg

Grilled Salmon with Citrus Herb Sauce

Ingredients:

• 4 salmon fillets
• 2 tablespoons olive oil
• Salt and pepper, to taste
• 1 orange, juiced
• 1 lemon, juiced
• 1 tablespoon honey
• 2 tablespoons chopped fresh dill
• 1 tablespoon chopped fresh parsley

Instructions:

1. 1. Preheat the grill to medium-high heat.
2. 2. Brush salmon fillets with olive oil and season with salt and pepper.
3. 3. Grill salmon for about 4-5 minutes per side, or until cooked through.
4. 4. Whisk together orange juice, lemon juice, honey, dill, and parsley in a small bowl.
5. 5. Serve salmon with citrus herb sauce drizzled on top.

Nutritional Information:

• Calories: Approximately 300 per serving (varies with the size of salmon fillet)
• Protein: 23 g
• Carbohydrates: 10 g
• Dietary Fiber: 1 g
• Sugars: 7 g
• Fat: 18 g (Saturated Fat: 3 g, Omega-3 Fatty Acids: significant amount)
• Cholesterol: 55 mg
• Sodium: 200 mg

This chart provides a quick overview of the time investment required for each recipe. ​

The nutritional values provide a general idea of the healthfulness of each dish, aligning with the principles of a balanced diet for those seeking to maintain a healthy lifestyle. All nutritional values are approximations and can vary based on specific ingredients and portion sizes.

As the final spoonfuls of these dishes linger on your taste buds, we hope they leave you feeling both contented and nourished. Each recipe, carefully designed with your health and enjoyment in mind, is a testament to the joy of eating well. Whether you’re seeking the comfort of a warm soup, the rustic charm of stuffed squash, or the refined elegance of grilled salmon, these recipes are sure to become a cherished part of your culinary repertoire. Enjoy these wholesome creations, knowing they’re crafted to support a vibrant and healthy lifestyle.