The mid-winter chill brings a sense of contraction, and it’s natural to feel like curling up under a blanket rather than stepping out.
But no matter the weather, our busy lives go on and we have little choice but to wrap up as best we can and get through these colder days. What helps is to focus on nourishing meals and snacks that give us comfort, sustained energy and the nutrition we need to support the immune system and maintain overall health.
While cold milk, smoothies and yoghurt bowls might be less appealing at the moment, versatile dairy remains a key ingredient in a wide range of winter warming dishes. This ensures that everyone in the family is still getting adequate servings of dairy a day. From wholesome soups and hearty stews to warm snacks and family favourite bakes, dairy adds richness, flavour, and essential nutrients.
According to Maretha Vermaak, Registered Dietitian at Rediscover Dairy, milk, maas, yoghurt and cheese provide sustained energy that may help us to shake off the sluggishness of winter, and support peak performance at work and school.
She said, “This is because dairy has a unique combination of high-quality protein and carbohydrates with a low GI (Glycaemic Index). Digestion and the absorption of dairy products is timed perfectly to prevent energy crashes, helping us feel full for longer and giving us the vigour we need to get through our demanding days.”
For inspiration, Rediscover Dairy has curated a few winter-ready dishes to warm you from the inside out.
Fettuccine Alfredo
By swapping out cream for yoghurt, this is a wholesome chicken and mushroom take on a classic favourite, perfect for a quick and easy mid-week family supper.
Tip: In winter we spend less time in the sunny outdoors and levels of vitamin D can drop. Mushrooms are a great source of dietary vitamin D. Prepare ahead by slicing the mushrooms and leaving them to ‘suntan’ in direct sunlight for 15 or more minutes. This boosts the mushroom’s vitamin D content.
Creamy Tomato and Tortellini Soup
Winter soups don’t have to cook for hours. This is a quick take on a nourishing and tasty soup that is easy to put together on a busy weeknight.
Tip: You will boost the protein content of this soup by adding a tin of drained chickpeas or lentils or shredded chicken breast. Including the pasta adds a delicious heft and texture to the soup, ensuring that it is a completely satisfying meal. You can swap the tortellini with orzo for more convenience, though the spinach and ricotta tortellini does add a welcome extra veg and fantastic flavour.
Pork Spinach Cordon Bleu
This take on a classic Cordon Bleu recipe combines the outer crunch of panko crumbs with a melting, succulent centre.
Tip: Make sure the spinach is well-drained before folding in the other ingredients as you don’t want a watery stuffing. This dish pairs well with green beans and dairy-enhanced mashed potatoes – you can add milk, butter and even, cheese.
Buttermilk Butter Chicken with Potato Paratha and Pickled Carrots
There’s nothing quite like a sensational curry dish, fragrant with warming spices, to bring special comfort on a cold winter’s night.
Tip: Buttermilk is the subtle hero ingredient in this recipe. It’s the base of the spicy chicken marinade, bringing tenderness, creaminess and a unique spectrum of nutrients. Plan ahead so that the chicken pieces can marinade for at least a few hours, or even overnight.
Also see: Must-eat foods for healthy, glowing skin this winter
