As the Boulder winter descends into an Artic Chill and the temperatures drop, our bodies often react differently to the changing environment. With shorter days and reduced sunlight ( Vitamin D decline), many people experience a dip in energy levels, mood, and overall health. It becomes crucial to focus on winter wellness, which includes maintaining a balanced diet, staying active, and nurturing our mental health. One of the most effective ways to support our wellbeing during these colder months is by consuming nutrient-packed meals that are not only rich in protein but also low in processed ingredients. This blog will explore the significance of winter wellness and present a few, wholesome easy recipes that can help you thrive during the winter season.

Winter wellness encompasses a holistic approach to health that considers both the physical and emotional challenges posed by the colder months. A robust immune system is essential as winter brings an increased risk of illness. Eating a nutrient-dense diet can aid in bolstering immunity, providing the body with the necessary vitamins, minerals, and antioxidants to fend off sickness.

Additionally, many people experience seasonal affective disorder (SAD), a form of depression that occurs during the winter months due to reduced sunlight. The foods we consume can influence our mood and energy levels. A diet rich in whole foods can enhance our mental health, improve cognitive function, and promote overall wellbeing. What is SAD?

Nutrient-Packed Ingredients for Winter

When creating winter meals, focus on incorporating foods that are high in protein, fiber, and essential nutrients. Here are some key ingredients to consider:

– Lean Proteins: Chicken, turkey, fish, tofu, legumes, locally sourced meats, wild game, and Greek yogurt are excellent sources of protein that can help maintain muscle mass and keep you feeling full.

– Fruits and Vegetables: Seasonal produce such as root vegetables (carrots, sweet potatoes, and beets), leafy greens (kale and spinach), and citrus fruits (oranges and grapefruits) are packed with vitamins and antioxidants.

– Whole Grains: Quinoa, brown rice, and oats provide fiber and energy, making them great additions to winter meals. Watch out for highly processed foods claiming to be full of whole grains. More about Big Food Marketing!

– Healthy Fats: Avocados, nuts, seeds, and olive oil can help support brain health and keep you satiated. Often I will make savory trail mixes with a combo of my favorite nuts, and dehydrated cheeses or fruits ( without added sugars ).

Five Easy, Nutritious Winter Recipes

Here are five delicious, high-protein meals that are simple to prepare and made with whole, minimally processed ingredients. Each recipe is designed to nourish your body and support your overall health during the winter months.

1. Quinoa and Chickpea Salad ( Vegan Friendly )

Ingredients:
– 1 cup quinoa, rinsed
– 1 can (15 oz) chickpeas, drained and rinsed or 1/2 cup dried if you prefer to cook them from scratch to avoid BPAs / other concerning substances.
– 1 cup cherry tomatoes, halved
– 1 cucumber, diced
– 1 bell pepper, diced
– 1/4 cup red onion, finely chopped
– 1/4 cup fresh parsley, chopped
– 1/4 cup olive oil
– 2 tablespoons lemon juice
– Salt and pepper to taste

Instructions:
1. Cook quinoa according to package instructions. Allow it to cool.
2. In a large bowl, combine the cooked quinoa, chickpeas, cherry tomatoes, cucumber, bell pepper, red onion, and parsley.
3. In a small bowl, whisk together olive oil, lemon juice, salt, and pepper. Pour the dressing over the salad and toss to combine.
4. Serve chilled or at room temperature. This salad is perfect for meal prep and can be stored in the refrigerator for up to three days.

This salad is not only rich in protein from quinoa and chickpeas, but it also provides a variety of vitamins and minerals from the fresh vegetables.

2. Sweet Potato and Black Bean Chili ( Vegan Friendly )

Ingredients:
– 2 medium sweet potatoes, peeled and diced
– 1 can (15 oz) black beans, drained and rinsed or 1/2 cup dried if you prefer to cook them from scratch to avoid BPAs / other concerning substances.
– 1 can (14 oz) diced tomatoes
– 1 onion, chopped
– 2 cloves garlic, minced
– 2 cups vegetable broth
– 1 tablespoon chili powder
– 1 teaspoon cumin
– Salt and pepper to taste
– 1 tablespoon olive oil
– Optional toppings: avocado, cilantro, Greek yogurt

Instructions:
1. In a large pot, heat olive oil over medium heat. Add the onion and garlic, sautéing until the onion is translucent.
2. Stir in the diced sweet potatoes, black beans, diced tomatoes, vegetable broth, chili powder, cumin, salt, and pepper.
3. Bring the mixture to a boil, then reduce the heat and simmer for about 25-30 minutes, or until the sweet potatoes are tender.
4. Serve warm, topped with avocado, cilantro, and a dollop of Greek yogurt if desired.

This chili is hearty and satisfying, packed with protein and fiber, and the sweet potatoes provide a healthy dose of complex carbohydrates.

The Author’s preferred Chicken cooking platform

3. Lemon Herb Grilled Chicken

Ingredients:
– 4 boneless, skinless chicken breasts
– 3 tablespoons olive oil
– Juice of 1 lemon
– 2 cloves garlic, minced
– 1 teaspoon dried oregano
– 1 teaspoon dried thyme
– Salt and pepper to taste

Instructions:
1. In a bowl, whisk together olive oil, lemon juice, garlic, oregano, thyme, salt, and pepper.
2. Add the chicken breasts to the marinade, ensuring they are well coated. Let them marinate for at least 30 minutes (or up to 4 hours in the refrigerator).
3. Preheat the grill (or a grill pan) over medium heat. Grill the chicken for about 7 – 9 minutes per side, or until fully cooked.
4. Serve with a side of steamed vegetables or a fresh salad.

This grilled chicken is flavorful and high in protein, making it an excellent lean source of nutrition for winter meals.

4. Vegetable and Lentil Soup ( Vegan Friendly )

Ingredients:
– 1 cup lentils, rinsed
– 1 onion, chopped
– 2 carrots, diced
– 2 celery stalks, diced
– 2 cloves garlic, minced
– 1 can (14 oz) diced tomatoes
– 4 cups vegetable broth
– 1 teaspoon thyme
– 1 teaspoon cumin
– Salt and pepper to taste
– 1 tablespoon olive oil
– Optional: spinach or kale for added greens

Instructions:
1. In a large pot, heat olive oil over medium heat. Add onion, carrots, and celery, sautéing until softened (about 5-7 minutes).
2. Stir in garlic, lentils, diced tomatoes, vegetable broth, thyme, cumin, salt, and pepper. Bring to a boil.
3. Reduce the heat and let it simmer for about 30-35 minutes, or until the lentils are tender.
4. If using, stir in fresh spinach or kale just before serving for added nutrients.

This soup is not only comforting but also loaded with protein and fiber from the lentils and a variety of vitamins from the vegetables.

5. Greek Yogurt Parfait ( Vegetarian Friendly )

Ingredients:
– 2 cups Greek yogurt (plain, unsweetened)
– 1 cup mixed berries (fresh or frozen)
– 1/2 cup granola (preferably low-sugar)
– 2 tablespoons honey or maple syrup (optional)
– 1 tablespoon chia seeds (optional)

Instructions:
1. In a glass or bowl, layer half of the Greek yogurt at the bottom.
2. Add a layer of mixed berries, followed by granola. Repeat the layers with the remaining ingredients.
3. Drizzle with honey or maple syrup if desired, and sprinkle chia seeds on top for added nutrition.

This parfait makes for a nutritious breakfast or snack, offering a great source of protein from Greek yogurt along with the added antioxidants and vitamins from the berries.

Winter wellness is essential for maintaining health and vitality during the colder months. By incorporating nutrient-packed meals that are high in protein and low in processed ingredients, you can support your immune system, boost your mood, and enhance your overall wellbeing. The five recipes provided—Quinoa and Chickpea Salad, Sweet Potato and Black Bean Chili, Lemon Herb Grilled Chicken, Vegetable and Lentil Soup, and Greek Yogurt Parfait—are simple to prepare and delicious, making them perfect for winter dining.

When in doubt, go out.

As you embrace winter, remember to prioritize whole foods and wholesome meals. Not only will these meals nourish your body, but they will also provide comfort and warmth during the chilly days ahead. So gather your ingredients, get cooking, and enjoy the benefits of healthy eating throughout the winter season.

Reminder – If you are struggling with SAD you are not alone, please see these resources:

Seasonal affective disorder – Mayo Clinic

Crisis Intervention response tem – Boulder Colorado

The author hiking with her kids on the Appalachian Trail Jan 2025.

This article was written by Alyx Luck Barnett, ND(NourishED Research Foundation Chief of Operations (COO))

Dr. Barnett is a dedicated mother, naturopathic doctor (ND), healthcare provider, and consultant with extensive experience in clinical practice, business development, and community health advocacy. She holds a Research Doctorate in Naturopathic Medicine, a Bachelor of Business
Administration (B.B.A.) in Marketing/Marketing Management, and a Bachelor of Science (B.S.) in Nutrition Sciences, reflecting her holistic and multi-faceted approach to wellness.

In her career, Dr. Barnett has worked to empower individuals and communities to achieve optimal health through a combination of evidence-based practices and personalized care. Her expertise spans healthcare provision, consulting, and nutrition, and she is deeply committed to promoting balanced, healthy lifestyles.

Currently residing in Damascus, Virginia, Dr. Barnett draws inspiration from her role as a mother and her love for nature, including the scenic landscapes of Colorado, which align with her values of vitality and connection to the natural world. Her work reflects a passion for integrating wellness into everyday life, making her a trusted advocate and leader in the health and wellness field.

Alyx Barnett Naturopathic Doctor (ND), Birthkeeper

Dr. Barnett is a dedicated mother, naturopathic doctor (ND), BirthKeeper, and consultant with extensive experience in clinical practice, business development, and community health advocacy. She holds a Research Doctorate in Naturopathic Medicine, a Bachelor of Business Administration (B.B.A.) in Marketing/Marketing Management, and a Bachelor of Science (B.S.) in Nutrition Sciences, reflecting her holistic and multi-faceted approach to wellness.