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Nourishing Foods to Enjoy During Cold Weather

As the weather cools, we often seek out comfort foods. There are many foods that can help raise your body temperature. There is no weather that warrants an unhealthy lifestyle!

Nourishing Foods to Enjoy During Cold Weather

During cold weather seek out foods that take longer to digest. These foods will naturally help raise your body temperature and help you feel warmer. Foods that are high in healthy fats, protein and carbohydrates will provide this benefit.

These are some quick options to consider:

  • Bananas are high in vitamin B and magnesium which help the thyroid and adrenal glands function properly, they regulate body temperature. Just do not over consume bananas because they are high in natural sugars too.

  • Warm tea is a good option, choose something like ginger which is a diaphoretic. It can also stimulate your digestion.

  • Oats are a reliable source of fiber and whole grains.

  • Sweet potatoes and other root vegetables require more energy to digest which will increase body temperature. Sweet potatoes are high in vitamin A, vitamin C and potassium which provides a great base for a winter meal.

Don’t forget your spice rack. There are many ways to change up your favorite soup or tea by testing out different herbs like ginger, turmeric, and curry.

Nourishing Foods to Enjoy During Cold Weather

Sweet Potato Shepherd's Pie

Cooking time: 1 hour 20 min

Serves: 2

Calories per serving: 630


  • 1 1/2 lbs sweet potatoes

  • 3/4 cup water

  • 1/4 cup unsweetened coconut milk

  • 2 cloves garlic, diced

  • 2/3 cup vegetable broth

  • 1/2 lb of ground beyond meat

  • Pink Himalayan salt and pepper to taste

  • 3/4 tsp. pink Himalayan salt

  • 1/2 tsp black pepper

  • 1 TBSP avocado oil

  • 1/2 medium yellow onion, diced

  • 1/4 jalapeno pepper

  • 1 parsnip, diced

  • 1 stalk celery, chopped

  • 4 ox mushrooms, diced

  • 5 oz frozen peas and carrots mix

  • 2 tsp tomato paste

  • 1 tsp gluten-free Worcestershire sauce

  • 1 tsp fresh rosemary, chopped

  • 1/4 tsp paprika

Nourishing Foods to Enjoy During Cold Weather

Instructions: Sweet Potatoes

  1. Preheat oven to 425 F place sweet potatoes in glass dish Add water. Water should appear in glass at a depth of approx. 1 inch

  2. Poke 3-4 holes in sweet potatoes with fork.

  3. Bake potatoes until tender, about 45 minutes. Start preparing filling while waiting

  4. Remove peels and mash potatoes in bowl with milk, garlic, and 2 TBSP of vegetable broth.

  5. Add salt to taste and set aside.

Instructions: Filling

  1. In la large sauté pan, brown ground beyond meat and season with 1/2 tsp salt and 1/4 tsp pepper and 1/4 of a jalapeno pepper

  2. Add avocado oil and onions, and sauté for an additional minute, until onions are translucent.

  3. Add Parsnip, celery, remaining 1/4 tsp salt and 1/4 tsp pepper. Cook until celery is soft, about 10 minutes.

  4. Add garlic and mushrooms, and sauté for an additional 3 minutes

  5. Add frozen vegetables, remaining vegetable broth, tomato paste, and rosemary. Mix well

  6. Simmer on low heat for 10 minutes, set aside.

Instructions: Casserole

  1. Preheat oven to 400. In an 8"x8" square glass baking dish, spread beyond meat mixture evenly along bottom.

  2. Top with layer of sweet potatoes, Sprinkle with paprika

  3. Bake for 20 minutes, until potatoes are golden brown.

Also, Drink water! This is a core value of my practice, drinking water keeps the body functioning at its best. When your body is dehydrated it can cause your core temperature to drop. When you are cold you often don’t feel thirsty, so it is important to drink water throughout the day. If you have a condition or ailment such as kidney disease please work with your primary physician to ensure the appropriate amount of water to drink.

5-Day Water Challenge by Dr. Mahnaz Azim

Creating a well-balanced diet full of whole foods will help you get the nutrition you need. Each healthy recipe you try will help you achieve and maintain your ideal weight and lifestyle.


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