Learn how to nourish your body on and off the plate in our industry-leading Health Coach Training Program. Discover IIN’s unique approach to health and nutrition with our free sample class. 

Especially in winter, mealtimes play a significant role in nourishing the body, mind, and spirit. For this time of year when many people find the shorter days and cold temperatures difficult to bear, here are five ways to enjoy nourishing winter meals and this season’s bounty. 

Align With the Season 

Instead of resisting winter by wishing it away, notice the natural, supportive gifts of the season. 

Colder, darker days invite you to slow down, rest, and restore so that you can be ready to bloom in the spring. 

This time of year is perfect for introspection, slow cooking, gentle movement, and connection with others. You get to snuggle up under low lighting and soft blankets. 

You can sit by a fireplace listening to classical music, drinking warm teas, and getting quality time with loved ones in ways you will cherish forever. 

When one is fortunate enough to live in a place with a colder, darker season, nourishment accompanied by comfort and joy is a gift in this busy world. 

Choose Winter’s Special Foods 

Seasonal foods include fruits and vegetables that are full of powerful nutrients, antioxidants, vitamins, minerals, and fiber to support us in winter. What we find are fruits and root vegetables that also can support a healthy gut microbiome. 

Look for fruits such as apples, oranges, kiwi, grapefruit, and cranberries this time of year, especially in order to get that natural Vitamin C. 

Root vegetables also contain essential vitamins, minerals, and fiber, and they can support healthy bacteria in the gut. There is good reason that stews with potatoes, onions, garlic, celery, and carrots are staples this time of year. 

Overall, plan to have cooked meals, rather than raw, as much as possible. Stewed apples, cooked cranberries, and hearty soups will feel warming and supportive this time of year. 

Remember the Herbs and Spices 

Herbs and spices in foods and warm drinks are delicious year-round, and they provide more than color and flavor. Some can be anti-inflammatory, others can be anti-bacterial and anti-viral, and others can act as a remedy for a cough or an upset stomach. Many herbs and spices provide several benefits at once. 

Some herbs to consider in winter meals include rosemary, thyme, sage, and oregano. 

Some herbs to enjoy as teas are ginger, mint, cinnamon, clove, turmeric, and holy basil. For example, a typical soothing hot drink is as simple as this:  

• Pour two cups of boiled water over chopped or minced fresh ginger. 
• Let it steep for at least a few moments. 
• Squeeze in fresh lemon juice. 
• Stir in half a teaspoon of turmeric. 
• Stir in half a teaspoon of cinnamon or one cinnamon stick. 
• Add a teaspoon or a tablespoon of honey, as you wish. (Avoid cooking the honey by waiting until the water has cooled down a bit after boiling.) 

This simple drink can soothe a sore throat, aid digestion, decrease inflammation, and provide a dose of Vitamin C. In addition, it can create warmth in the body and, therefore, calm the mind and raise the spirit. When made for a friend or loved one, it is a kind gesture, especially in winter. 

Practice Mindful Winter Eating 

The environment and experience during meals are as important as the food. It is supportive not to think stressful thoughts, multitask, or move around while eating. 

While preparing, eating, and digesting a meal, you can create a positive environment that will support healthy digestion.  

1. When preparing the food, be grateful for the beautiful produce, for the people who taught you the recipe, and for the time you have set aside to create this nourishing meal. 
2. While cooking, you can notice the scents, the colors, and the textures. At the same time, you can put good energy into the food through good intentions and love. 
3. While eating, take your time. Chew food well. Pause and take a breath or two in between bites.  
4. If you are having conversations with others, keep the conversation calm and uplifting. Now is not the time to have difficult conversations or make business or personal decisions that you can discuss later. 
5. Notice how you feel as you are eating. Relax. 
6. When you feel full, take time to be still before jumping up to clean or move on to the next thing. Be grateful for the meal. 
7. If you have time, take a nice walk for ten minutes. 
8. Notice how your body, mind, and energy feel after having had a good meal, mindfully. 

Honor and Create Traditions 

As you prepare meals for winter by choosing seasonal foods, adding plenty of herbs and spices, and being mindful of the experience you create, think about tradition. 

This can be a time to repeat special winter recipes, activities, and events to look forward to each year.  

To choose a traditional recipe, make something passed down from family, trade with friends, or create something new to make year after year. 

For a traditional activity, put cloves in oranges for decoration, make hot apple cider with spice toppings that people can add into their cup such as floating star anise and a stick of cinnamon, or play a game that you might not have time for during other seasons.  

Winter events might include moon gazing on a full-moon night, attending the Nutcracker, or driving by the holiday light decorations in the city or town.  

As you create these traditions, oftentimes the food and drink that accompany these events become a touchstone for memories. Food nourishes as we give and receive, recipes can be passed down easily, and scents can bring back fond memories from the past. 

Explore the power of nutrition and holistic health and gain the tools to support others in our Health Coach Training Program. You’ll learn how to nourish your body on and off the plate through interactive modules, coaching mentorship, and instructor support. Enroll now. 

Editor's Note: This information is for educational purposes only. It is not a substitute for professional medical advice. Please consult your healthcare provider or another medical professional regarding any medical advice, diagnoses, or treatments and before beginning a new practice.