How to hack your health this winter with food – five recipes that boost immunity, mood and gut health

January always arrives with a certain expectation attached. That after weeks of indulgence, excess and a fridge that’s been doing far too much heavy lifting, we should somehow reset everything overnight. But winter doesn’t just call for lighter eating. It demands smarter eating too.

Shorter days, colder temperatures and a spike in seasonal bugs can put extra strain on the body, while low mood and sluggish energy are familiar side effects of the darker months. This is the moment when what’s on your plate can genuinely make a difference.

Rather than chasing wellness trends or pinning hopes on expensive supplements, this collection takes a refreshingly grounded approach. Led by Discover Great Veg’s nutritionist Jo Travers, it focuses on five evidence-based ways to support health and immunity through everyday food – the sort you can actually cook on a weeknight, without turning your kitchen into a laboratory. Think gut health, immune support, mood, respiratory health and heart health, all tackled through ingredients that are affordable, accessible and already hiding in plain sight.

“From supporting immunity and gut health to protecting cardiovascular health, certain foods can play an especially important role,” explains Travers. “For example, dark green leafy vegetables such as kale, cavolo nero and spinach are nutritional powerhouses that deliver key vitamins, minerals and fibre in every serving – and they’re easy to include in everyday meals.”

But this isn’t a lecture in disguise. Each health insight comes paired with a properly satisfying recipe, from creamy stroganoffs and brothy soups to comforting curries and crisp-topped traybakes. Food that feels warming, generous and reassuring – not punishing.

Consider this less a detox and more a recalibration. Five small, sensible shifts. Five recipes you’ll actually want to cook. And a reminder that supporting your health in winter doesn’t have to mean joyless eating. Just better-informed choices, one meal at a time.

1. Support your immune system with vitamins A and C

Winter is the season for coughs and colds, so it’s especially important to include dark green leafy vegetables such as kale, cavolo nero and spinach, which all naturally contain nutrients including vitamins A and C that help support the immune system. Folate, found particularly in spinach, also plays an important role in immune health. Vitamin C further supports immunity by helping the body absorb iron from dark green vegetables, along with copper, both minerals that are essential for normal immune function.

Increasing vitamin C intake has been shown in numerous studies to help reduce the duration and severity of the common cold, making these vegetables an easy and effective choice during winter. It’s good news, then, that an 80g portion of kale provides around 7 per cent of the recommended daily fibre intake and can be easily added to everyday meals, from soups to casseroles.

Cavolo nero and mushroom stroganoff

Serves: 4

Prep time: 10 minutes | Cook time: 20 minutes

Stats:

Ingredients:

1 tbsp olive oil

1 large onion, finely sliced

4 cloves garlic, crushed

400g mixed mushrooms, sliced (button, chestnut, or wild mix)

1 tsp smoked paprika

500ml vegetable stock – changed to 500ml

200g cavolo nero

150ml crème fraîche

10g fresh parsley, chopped

Method:

1. Heat the olive oil in a large frying pan over medium heat. Add the onion and cook for 8-9 minutes until softened.

2. Stir in the garlic and mushrooms, cooking for 6-8 minutes until the mushrooms release their liquid and turn golden.

3. Sprinkle over the paprika, stir well, then pour in the vegetable stock. Simmer gently for 5 minutes.

4. Add the cavolo nero and cook for 3-4 minutes until wilted and tender.

5. Stir in the crème fraîche and heat through gently.

6. Season to taste and scatter with parsley if using. Serve with rice, mash, or crusty bread.

Tip: Stir chopped kale into pasta sauces for the final few minutes of cooking for an easy immune-supporting boost.

2. Support gut health with fibre

Fibre is a nutrient many of us don’t eat enough of, despite it being found in a wide range of everyday foods, including vegetables like kale, cavolo nero and spinach, as well as wholegrains and pulses. Fibre is essential for gut health because it helps feed the beneficial bacteria in the gut, supporting digestion and helping the gut work as it should.

Fibre from vegetables, alongside wholegrains and pulses, also helps keep digestion regular by supporting the movement of food through the digestive system, making these foods a simple and effective choice for everyday gut health.

Kale and black bean Mexican casserole

Serves: 4

Prep time: 10 minutes | Cook time: 25 minutes

Stats:

Ingredients:

1 tbsp olive oil

1 large onion, finely chopped

3 cloves garlic, crushed

3 tbsp sun-dried tomato paste

2 tbsp chipotle paste

1 x 400g tins chopped tomatoes

2 x 400g tins black beans, drained and rinsed

180g curly kale

Add 100ml water

80g plain tortilla chips (to serve)

Method:

1. Heat the olive oil in a large deep frying pan or casserole dish over a medium heat.

2. Add the onion and cook for 8-9 minutes until softened. Stir in the garlic and cook for 1 minute more.

3. Stir through the sun-dried tomato paste and chipotle paste, cooking for 1–2 minutes until fragrant.

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.

5. Stir in the kale and cook for 3-4 minutes until just wilted. Season to taste.

6. Serve hot, topped with crunchy tortilla chips for dipping.

Tip: Add sliced cavolo nero, kale or spinach to stews, soups and casseroles to boost fibre while creating comforting, gut-friendly winter meals.

3. Support mood and energy with folate and B vitamins

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’t a cure, eating well can help support mood and energy levels at this time of year.

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.

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.

Miso-ginger salmon with crispy kale

Serves: 4

Prep time: 10 minutes | Cook time: 20 minutes

Stats:

Ingredients:

4 salmon fillets (about 500g total) – skin on

180g curly kale, tough stalks removed

2 tbsp white miso paste

2 tsp fresh ginger, grated

2 cloves garlic, crushed

2 tbsp toasted sesame oil

2 spring onions, finely sliced

250g cooked rice, to serve

Method:

1. Preheat the oven to 200C (180C fan). Line a baking tray with baking paper.

2. In a small bowl, whisk together the miso paste, grated ginger, garlic, and 1½ tbsp sesame oil.

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.

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.

5. Serve the salmon and crispy kale over bowls of rice, topped with spring onions.

Tip: Try a comforting cavolo nero and chicken soup for a nourishing winter meal.

4. Support respiratory health with vitamins C and E

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.

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.

Cavolo nero and chicken Thai rice soup

Serves: 2

Prep time: 10 minutes | Cook time: 25 minutes

Stats:

Ingredients:

1 tbsp olive oil

3 cloves garlic, finely chopped

2 tsp fresh ginger, grated

4 tbsp green curry paste

1.4 litres chicken stock – amended volume

2 chicken breasts (300g), thinly sliced

100g jasmine rice, rinsed

200g cavolo nero, chopped

1 lime, juice only

1 red chilli, finely sliced

Method:

1. Heat the olive oil in a large saucepan over a medium heat. Add the garlic and ginger, cooking for 1 minute until fragrant.

2. Stir in the green curry paste and cook for another minute to release the flavours.

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.

4. Stir in the cavolo nero and simmer for 3-4 minutes until wilted and tender.

5. Squeeze in the lime juice and taste — adjust with more lime if needed.

6. Season to taste.

7. Ladle into bowls and scatter with sliced chilli.

Tip: Add a handful of spinach leaves to omelettes or scrambled eggs for a simple respiratory-supporting boost.

5. Support cardiovascular health with potassium

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.

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.

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.

Spinach and turkey kofta curry

Serves: 4

Prep time: 15 minutes | Cook time: 25 minutes

Stats:

Ingredients:

500g turkey mince

1 small onion, grated

3 cloves garlic, crushed

2 tsp fresh ginger, grated

2 tsp garam masala

1 tsp ground cumin

1 tsp ground coriander

1 tbsp olive oil

1 x 400g tin chopped tomatoes

200ml coconut milk

150g spinach leaves, washed and roughly chopped

2 tbsp plain yoghurt or coconut yoghurt

Method:

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.

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’t need to be fully cooked yet). Remove and set aside.

3. In the same pan, add the remaining garlic and ginger. Cook for 1 minute, then stir in the remaining spices.

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.

5. Stir in the spinach and cook for 2-3 minutes until wilted. Swirl through yoghurt just before serving.

Tip: Serve lightly sautéed kale or cavolo nero as a simple, heart-healthy side dish.

Recipes from www.discovergreatveg.co.uk