Rich Foods To Favor During The Cold Season

Do you like to prepare soups and stews when the cold season arrives? You should know that it is possible to prepare tasty healthy vegetable soups without adding cream. To thicken them and give them an interesting texture, add a can of lentils or white beans before blending everything. In addition to a creamy texture, you will benefit from valuable proteins. Otherwise, fall back on silken tofu ! You will be surprised by the result.

Tip: Serve yourself a small bowl of soup as a starter. This way, you can serve yourself a smaller portion of the main course and feel full a little faster.

For the cold season, in terms of vitamins and minerals, you will need, among other things, magnesium , which you find in green vegetables, nuts, seeds, fish and legumes, and vitamin C. Good news: many Quebec vegetables are full of vitamin C! This is the case for beets, broccoli, carrots and parsnips.


Fall, just like summer, is a great time to buy local produce and eat fresh vegetables . Bell peppers , for example, are rich in vitamins A and C, as well as antioxidants.

Fall is especially squash season ! We particularly like spaghetti squash . Its flesh has the particularity of shredding once cooked, which allows it to be substituted for pasta in your favorite Italian recipes. It can also be used as a substitute for rice vermicelli in Thai soups. A pure delight! Since it has a low glycemic index , it is very popular with those who watch their weight and by diabetics.

Squashes are ideal for purees and soups . It’s easy to add Butternut squash to a homemade hummus recipe : simply cook the squash and put it in the food processor along with the chickpeas and tahini butter. Adding squash will add an interesting touch to your recipes.

Pumpkin is probably one of the foods that offer the best value for money . After Halloween, pumpkins are often sold at a discount; now is the time to get one or two to prepare spiced pumpkin pies, muffins, baked pumpkin cubes to garnish your salads, soups and even marmalades. Don’t forget to save the seeds and roast them for a great snack or to top your smoothie bowls!


Winter is the season for root vegetables ! Several local vegetables are available all year round in Quebec, including potatoes and sweet potatoes, carrots, turnips, parsnips, celeriac, rutabaga, Jerusalem artichokes, beets, cabbage and leeks. .

Kale is known for its fiber, vitamins (A, C, and K), minerals (potassium and calcium), and beta-carotene content. These help keep your immune system strong. Kale is also rich in vitamins, fiber, folate, omega-3 fatty acids, and antioxidants, helping you power through the day and winter!

As for root vegetables, beets – which are eaten pickled, canned, boiled or baked – are very rich in iron and minerals.

Parsnips are an excellent source of vitamins (C and E), potassium and magnesium. They also contain folate; essential for pregnant or expectant mothers.

The important thing is to eat vegetables at every meal and in large quantities, regardless of the season . Vegetables can be served as raw vegetables, in the form of soup or stew, as an accompaniment (steamed, grilled or sautéed). Ideally, according to Canada’s Food Guide , vegetables should take up half of the plate.

Abbas Jahangir

I am a researcher and writer with a background in food and nutritional science. I am the founder of, our reputable online platform offering scientifically-backed articles on health, food, nutrition, kitchen tips, recipes, diet, and fitness. With a commitment to providing accurate and reliable information, we strive to empower our readers to make informed decisions about their health and lifestyle choices. Join us on's journey toward a healthier and happier lifestyle.

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