When you think of healthy eating or losing weight, salad is often the first thing that comes to mind. But in the middle of winter, the idea of munching on a cold, leafy salad might not feel all that appealing—and that’s perfectly okay! In fact, skipping salads during the winter months can actually align better with your body’s needs and the environment. Here’s why:
1. Salads are ofen made with out-of-season vegetables.
In winter, most salad ingredients like lettuce, tomatoes, and cucumbers are not grown locally. Instead, they’re shipped from warmer climates, which means they’ve likely been harvested before reaching peak ripeness and traveled long distances. This not only affects their taste and nutritional value but also contributes to a larger carbon footprint.
By skipping the salad, you can choose seasonal, local produce that’s fresher, more nutrient-dense, and better for the planet. In Canada, winter is the perfect time to embrace root vegetables like carrots, parsnips, and sweet potatoes or hearty greens like kale and cabbage.
2. your body craves warming foods in the cold winter
Winter is the season for warmth and comfort. According to many traditional diets, such as Ayurveda, your body needs warming foods during colder months to maintain balance. Salads, which are typically cold and raw, can feel out of sync with your body’s natural rhythm.
Instead, focus on warm foods like soups, stews, and roasted vegetables. These meals not only warm you from the inside out but are also easier to digest than raw salads. Add spices like ginger, cinnamon, or turmeric for an extra warming effect.
3. Soups and stews can be just as nutritious
It’s a misconception that salads are the only way to eat healthfully. Soups and stews made with nutrient-rich vegetables, beans, and whole grains can provide just as many vitamins and minerals—if not more. Cooking vegetables can enhance the availability of certain nutrients, like the beta-carotene in carrots or the lycopene in tomatoes.
Try a hearty lentil soup, a roasted squash stew, or a pot of vegetable chilli. These meals are not only nourishing but also satisfying, keeping you fuller longer than a light salad might.
4. support your immune system with seasonal ingredients
Winter is prime time for colds and flus, so it’s essential to support your immune system with seasonal superfoods. Think garlic, onions, ginger, and fermented foods like sauerkraut or miso. These ingredients can easily be incorporated into warm dishes, helping to boost your body’s natural defences.
5. Reconnect with seasonal eating
Embracing seasonal eating helps you connect with the natural rhythms of the earth. Winter foods like squash, beets, and potatoes are not only nutritious but also comforting. By focusing on these ingredients, you’ll develop a deeper appreciation for what’s available locally, even during the colder months.
Quick recipe ideas to warm you up
If you’re looking to replace your salad habit, here are some easy, warming meal ideas:
- Roasted Root Vegetable Tray Bake: Toss carrots, parsnips, and sweet potatoes with olive oil, rosemary, and garlic, then roast until golden.
- Hearty Lentil Soup: Simmer lentils with onions, garlic, carrots, and tomatoes for a filling, nutrient-packed meal.
- Winter Buddha Bowl: Combine roasted squash, sautéed kale, quinoa, and a warm tahini dressing for a comforting one-bowl meal.
This Week’s Recipe: Hearty Lentil and Vegetable Soup
Looking for a delicious way to stay warm this winter? Check out our recipe for Hearty Lentil and Vegetable Soup. It’s packed with protein, fibre, and seasonal vegetables—perfect for a cozy and nourishing meal.
The bottom line
While salads are a great option during warmer months, there’s no rule that says you need to eat them year-round to stay healthy. This winter, trade in the cold greens for hearty, warming meals that nourish your body and soul. Your taste buds, your body, and the environment will thank you.
