fibre<\/a> per 100g 16g fibre per serving (64% RI) <\/p>\nIngredients:<\/p>\n
1 tbsp olive oil<\/p>\n
1 large onion, finely chopped<\/p>\n
3 cloves garlic, crushed<\/p>\n
3 tbsp sun-dried tomato paste<\/p>\n
2 tbsp chipotle paste<\/p>\n
1 x 400g tins chopped tomatoes<\/p>\n
2 x 400g tins black beans, drained and rinsed<\/p>\n
180g curly kale<\/p>\n
Add 100ml water<\/p>\n
80g plain tortilla chips (to serve)<\/p>\n
Method:<\/p>\n
1. Heat the olive oil in a large deep frying pan or casserole dish over a medium heat.<\/p>\n
2. Add the onion and cook for 8-9 minutes until softened. Stir in the garlic and cook for 1 minute more.<\/p>\n
3. Stir through the sun-dried tomato paste and chipotle paste, cooking for 1\u20132 minutes until fragrant.<\/p>\n
4. Pour in the chopped tomatoes and black beans. Bring to a simmer, then reduce the heat and cook gently for 12-15 minutes until the sauce thickens slightly.<\/p>\n
5. Stir in the kale and cook for 3-4 minutes until just wilted. Season to taste.<\/p>\n
6. Serve hot, topped with crunchy tortilla chips for dipping. <\/p>\n
Tip: Add sliced cavolo nero, kale or spinach to stews, soups and casseroles to boost fibre while creating comforting, gut-friendly winter meals.<\/p>\n
3. Support mood and energy with folate and B vitamins <\/p>\n
Seasonal affective disorder (SAD) affects around 2 million people in the UK and is often linked to low mood, low energy and a lack of motivation during the winter months. While food isn\u2019t a cure, eating well can help support mood and energy levels at this time of year. <\/p>\n
Dark green leafy vegetables such as kale, spinach and cavolo nero are rich in folate and other B vitamins, which play an important role in supporting normal brain and nervous system function. These nutrients are also involved in the production of serotonin, a chemical linked to mood and emotional wellbeing.<\/p>\n
Including these vegetables regularly can be a simple, practical way to support both energy and mood through the darker months, while also helping you get more of the nutrients many of us fall short on during winter.<\/p>\n
Miso-ginger salmon with crispy kale<\/p>\n
![\"Salty,](\"https:\/\/www.newsbeep.com\/ca\/wp-content\/uploads\/2026\/01\/miso-ginger-salmon.jpeg\")
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open image in gallery<\/p>\n
Salty, savoury and packed with B vitamins, this is the kind of midweek meal that supports energy when winter fatigue bites (Discover Great Veg)<\/p>\n
Serves: 4<\/p>\n
Prep time: 10 minutes | Cook time: 20 minutes<\/p>\n
Stats:<\/p>\n
A source of Folic acid \u2013 15% RI High in Vitamin B12 \u2013 80% RI Niacin \u2013 37% RI Vitamin B6 \u2013 33% RI <\/p>\n
Ingredients:<\/p>\n
4 salmon fillets (about 500g total) \u2013 skin on<\/p>\n
180g curly kale, tough stalks removed<\/p>\n
2 tbsp white miso paste<\/p>\n
2 tsp fresh ginger, grated<\/p>\n
2 cloves garlic, crushed<\/p>\n
2 tbsp toasted sesame oil<\/p>\n
2 spring onions, finely sliced<\/p>\n
250g cooked rice, to serve<\/p>\n
Method:<\/p>\n
1. Preheat the oven to 200C (180C fan). Line a baking tray with baking paper.<\/p>\n
2. In a small bowl, whisk together the miso paste, grated ginger, garlic, and 1\u00bd tbsp sesame oil.<\/p>\n
3.c Place the salmon fillets skin-side down on the tray and brush generously with the miso mixture. Roast for 12-15 minutes, until almost cooked through.<\/p>\n
4. Meanwhile, toss the kale with the remaining sesame oil and spread it onto the tray around the salmon. Return to the oven for 5-7 minutes, until the kale is crisp at the edges and the salmon is cooked through.<\/p>\n
5. Serve the salmon and crispy kale over bowls of rice, topped with spring onions. <\/p>\n
Tip: Try a comforting cavolo nero and chicken soup for a nourishing winter meal.<\/p>\n
4. Support respiratory health with vitamins C and E <\/p>\n
Winter poses a significant challenge to respiratory health through a combination of factors. Breathing in cold air can cause the airways to constrict, a phenomenon known as bronchoconstriction, which can lead to inflammation in the lungs. On top of this, air pollution is often worse in winter because of the increase in heating and car use and the colder air trapping pollutants closer to the ground.<\/p>\n
Foods rich in antioxidants, such as vitamins C found in all fruits and vegetables; vitamin E found in nuts, seeds and their oils; and carotenoids like lutein and zeaxanthin found in dark green leafy vegetables like spinach, kale and cavolo nero as well as eggs and peas, can help combat oxidative stress caused by pollution in the air. Polyphenols such as quercetin, also found in dark green leafy vegetables have been shown to be beneficial for reducing inflammation caused by the common cold.<\/p>\n
Cavolo nero and chicken Thai rice soup<\/p>\n
![\"Brothy,](\"https:\/\/www.newsbeep.com\/ca\/wp-content\/uploads\/2026\/01\/chicken-thai-soup.jpeg\")
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open image in gallery<\/p>\n
Brothy, aromatic and restorative, this is a bowl built for cold days, polluted air and tired lungs (Discover Great Veg)<\/p>\n
Serves: 2<\/p>\n
Prep time: 10 minutes | Cook time: 25 minutes<\/p>\n
Stats:<\/p>\n
High in Vitamin C \u2013 62mg per serving (39% RI)High in Vitamin A \u2013 270mg per serving (17% RI)Vitamin E \u2013 5% RI <\/p>\n
Ingredients:<\/p>\n
1 tbsp olive oil<\/p>\n
3 cloves garlic, finely chopped<\/p>\n
2 tsp fresh ginger, grated<\/p>\n
4 tbsp green curry paste<\/p>\n
1.4 litres chicken stock – amended volume<\/p>\n
2 chicken breasts (300g), thinly sliced<\/p>\n
100g jasmine rice, rinsed<\/p>\n
200g cavolo nero, chopped<\/p>\n
1 lime, juice only<\/p>\n
1 red chilli, finely sliced<\/p>\n
Method:<\/p>\n
1. Heat the olive oil in a large saucepan over a medium heat. Add the garlic and ginger, cooking for 1 minute until fragrant.<\/p>\n
2. Stir in the green curry paste and cook for another minute to release the flavours.<\/p>\n
3. Pour in the chicken stock and bring to a simmer. Add the sliced chicken and jasmine rice, cover and cook gently for 15-18 minutes until the rice is tender and the chicken is cooked through.<\/p>\n
4. Stir in the cavolo nero and simmer for 3-4 minutes until wilted and tender.<\/p>\n
5. Squeeze in the lime juice and taste \u2014 adjust with more lime if needed.<\/p>\n
6. Season to taste.<\/p>\n
7. Ladle into bowls and scatter with sliced chilli. <\/p>\n
Tip: Add a handful of spinach leaves to omelettes or scrambled eggs for a simple respiratory-supporting boost.<\/p>\n
5. Support cardiovascular health with potassium <\/p>\n
Cardiovascular events like heart attacks and strokes increase during the winter months because of physiological responses, such as constriction of blood vessels, which help to conserve heat, but also raise blood pressure. <\/p>\n
We can reduce the risks of any adverse events by keeping warm while inside and out, by wearing layers during cold snaps, and following a heart-healthy diet. Dietary changes can have a positive effect on cardiovascular risk within as little as a week. <\/p>\n
Potassium is an important nutrient for lowering blood pressure and is found in most fruit and vegetables but is especially high in bananas and spinach as well as potatoes and beans. Magnesium and calcium are two other important minerals for lowering blood pressure. Calcium can be found in dairy products but they are both also found in spinach, kale and beans.<\/p>\n
Spinach and turkey kofta curry<\/p>\n
![\"A](\"https:\/\/www.newsbeep.com\/ca\/wp-content\/uploads\/2026\/01\/spinach-turkey-kofta-curry.jpeg\")
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open image in gallery<\/p>\n
A heart-healthy curry that leans on spices, not heaviness, and delivers potassium where it counts most (Discover Great Veg)<\/p>\n
Serves: 4<\/p>\n
Prep time: 15 minutes | Cook time: 25 minutes<\/p>\n
Stats:<\/p>\n
High in potassium \u2013 965mg per serving Magnesium \u2013 75.9mg per serving (6% RI) Calcium \u2013 133mg per serving (5% RI) <\/p>\n
Ingredients:<\/p>\n
500g turkey mince<\/p>\n
1 small onion, grated<\/p>\n
3 cloves garlic, crushed<\/p>\n
2 tsp fresh ginger, grated<\/p>\n
2 tsp garam masala<\/p>\n
1 tsp ground cumin<\/p>\n
1 tsp ground coriander<\/p>\n
1 tbsp olive oil<\/p>\n
1 x 400g tin chopped tomatoes<\/p>\n
200ml coconut milk<\/p>\n
150g spinach leaves, washed and roughly chopped<\/p>\n
2 tbsp plain yoghurt or coconut yoghurt<\/p>\n
Method:<\/p>\n
1. In a large bowl, mix the turkey mince with the grated onion, 1 clove of garlic, 1 tsp ginger, 1 tsp garam masala, and a pinch of black pepper. Shape into 12 small koftas.<\/p>\n
2. Heat the olive oil in a large non-stick pan over medium heat. Add the koftas and cook for 4-5 minutes, turning, until browned all over (they don\u2019t need to be fully cooked yet). Remove and set aside.<\/p>\n
3. In the same pan, add the remaining garlic and ginger. Cook for 1 minute, then stir in the remaining spices.<\/p>\n
4. Add the chopped tomatoes and coconut milk, bring to a simmer, and return the koftas to the pan. Simmer gently for 15 minutes until the koftas are cooked through and the sauce has thickened.<\/p>\n
5. Stir in the spinach and cook for 2-3 minutes until wilted. Swirl through yoghurt just before serving. <\/p>\n
Tip: Serve lightly saut\u00e9ed kale or cavolo nero as a simple, heart-healthy side dish.<\/p>\n
Recipes from www.discovergreatveg.co.uk<\/a><\/p>\n","protected":false},"excerpt":{"rendered":"Your support helps us to tell the story From reproductive rights to climate change to Big Tech, The…\n","protected":false},"author":2,"featured_media":409756,"comment_status":"","ping_status":"","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[36],"tags":[49,48,84,395],"class_list":{"0":"post-409755","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-nutrition","8":"tag-ca","9":"tag-canada","10":"tag-health","11":"tag-nutrition"},"_links":{"self":[{"href":"https:\/\/www.newsbeep.com\/ca\/wp-json\/wp\/v2\/posts\/409755","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.newsbeep.com\/ca\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.newsbeep.com\/ca\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.newsbeep.com\/ca\/wp-json\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/www.newsbeep.com\/ca\/wp-json\/wp\/v2\/comments?post=409755"}],"version-history":[{"count":0,"href":"https:\/\/www.newsbeep.com\/ca\/wp-json\/wp\/v2\/posts\/409755\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.newsbeep.com\/ca\/wp-json\/wp\/v2\/media\/409756"}],"wp:attachment":[{"href":"https:\/\/www.newsbeep.com\/ca\/wp-json\/wp\/v2\/media?parent=409755"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.newsbeep.com\/ca\/wp-json\/wp\/v2\/categories?post=409755"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.newsbeep.com\/ca\/wp-json\/wp\/v2\/tags?post=409755"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}
![\"A](\"https:\/\/www.newsbeep.com\/ca\/wp-content\/uploads\/2026\/01\/Kale-black-bean-mexican-casserole-no-sauce.jpeg\")
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