What to Eat in Winter?

Winter is ideal for the following foods:

• Meats: Lamb is warm in nature, rich in high-quality protein, vitamins, and minerals. It boosts blood circulation and strengthens the body—Lamb Soup with Angelica, Ginger, and Scallions is a classic winter nourishing recipe. Additionally, eggs, milk, fish, shrimp, chicken, duck, and goose are great choices. They provide abundant protein to enhance the body’s cold resistance.

• Vegetables: Spinach is high in vitamin K and beta-carotene, beneficial for bone health and cardiovascular protection. However, it contains high oxalic acid and needs to be blanched in advance. Broccoli is rich in isothiocyanates and folic acid, which help prevent cancer and cardiovascular diseases. Shiitake mushrooms are packed with lentinan and vitamin D, regulating immunity and promoting calcium absorption. Carrots are high in beta-carotene, supporting respiratory health. Cole (Chinese cabbage) is high in calcium and low in calories, suitable for winter consumption.

• Fruits: Kiwi fruit is abundant in vitamin C and also contains lutein, which promotes collagen synthesis and boosts immunity. Strawberries are in-season winter fruits, low in calories, and high in vitamin C and folic acid, with antioxidant effects. Grapefruit is low in sugar and has a slow glycemic index, ideal for winter. Pears are rich in dietary fiber, aiding bowel movements—great for people prone to constipation. Apples are high in antioxidants like polyphenols, have a moderate glycemic index, and can be eaten roasted or cooked into Rock Sugar Stewed Apples.

• Soups & Congees: Nourishing soups are perfect for winter, such as Chicken Soup with Codonopsis and Astragalus, Duck Soup with Cordyceps, and Beef Brisket Soup with Tomatoes. These soups use chicken, duck, fish, or meat as the main ingredient, supplemented with warm ingredients like Chinese yam and wolfberries, offering rich nutrition. Congees like sweet potato congee are easy to digest and aid bowel movements; coix seed and sweet potato congee strengthens the spleen and stomach while lowering blood lipids; Chinese cabbage and fungus congee moistens the lungs, promotes fluid production, and nourishes the stomach.

• Other Foods: Red dates contain active ingredients like cyclic adenosine monophosphate (cAMP), enhancing immunity. Cooked with longans and wolfberries into congee, they nourish qi and blood. Black sesame is rich in vitamin E and unsaturated fatty acids, nourishing the liver and kidneys—it can be ground and mixed with walnut powder for consumption. Chestnuts warm and tonify the spleen and kidneys, providing excellent nourishment when eaten in moderation.