6 Easy & Nourishing Winter Recipes to Keep Seniors Healthy in 2025

Immune-Boosting Butternut Squash Soup 🍲✨

This nutrient-rich butternut squash soup is packed with vitamins A and C, antioxidants, and anti-inflammatory ingredients to help boost immunity and keep you warm during the winter.

Ingredients:

• 1 medium butternut squash, peeled, seeded, and cubed

• 1 carrot, chopped

• 1 apple (Granny Smith or Honeycrisp), peeled and chopped

• 1 small onion, diced

• 2 cloves garlic, minced

• 1-inch piece fresh ginger, grated

• 4 cups vegetable broth (low sodium)

• 1/2 cup coconut milk (or heavy cream for a richer taste)

• 1/2 tsp turmeric (anti-inflammatory boost)

• 1/2 tsp cinnamon

• 1 tbsp olive oil

• Salt & pepper to taste

Instructions:

1. Sauté the base: In a large pot, heat olive oil over medium heat. Add onions, garlic, and ginger. Sauté for 2-3 minutes until fragrant.

2. Add veggies & spices: Stir in the chopped squash, carrot, apple, turmeric, and cinnamon. Cook for another 2 minutes.

3. Simmer: Pour in the vegetable broth, bring to a boil, then reduce heat and let simmer for about 20 minutes, or until the squash and carrots are soft.

4. Blend: Use an immersion blender (or carefully transfer to a blender) and blend until smooth.

5. Finish & serve: Stir in the coconut milk, season with salt and pepper, and let it warm for another 2 minutes. Serve hot and enjoy!

Optional Garnishes:

• Pumpkin seeds (for crunch & zinc boost)

• A drizzle of extra coconut milk

• Fresh parsley or cilantro

This creamy, flavorful soup is easy to digest, anti-inflammatory, and filled with immune-boosting nutrients to keep you feeling your best all winter long! ❄️🥣

Hearty Lentil & Vegetable Soup 🥕

Packed with fiber, protein, and antioxidants, this soup is perfect for staying warm and healthy.

Ingredients:

• 1 cup lentils (rinsed)

• 1 onion (chopped)

• 2 carrots (diced)

• 2 celery stalks (diced)

• 1 garlic clove (minced)

• 1 can diced tomatoes (low sodium)

• 4 cups vegetable broth

• 1 tsp cumin

• 1 tsp turmeric

• Salt & pepper to taste

Instructions:

1. Sauté onion, garlic, carrots, and celery in a pot.

2. Add lentils, diced tomatoes, broth, and spices.

3. Simmer for 30-40 minutes until lentils are tender.

4. Serve warm.

Baked Salmon with Roasted Vegetables 🍽️🥔

Rich in omega-3s and vitamins, this meal supports heart and brain health.

Ingredients:

• 2 salmon fillets

• 1 zucchini (sliced)

• 1 red bell pepper (chopped)

• 1 small sweet potato (cubed)

• 2 tbsp olive oil

• 1 tsp garlic powder

• 1 tsp rosemary

• Salt & pepper to taste

Instructions:

1. Preheat oven to 375°F (190°C).

2. Toss vegetables with olive oil, garlic, and rosemary, then spread on a baking sheet.

3. Place salmon fillets on top, season with salt and pepper.

4. Bake for 20-25 minutes.

Warm Oatmeal with Nuts & Berries 🥣🍓

A nutritious, fiber-rich breakfast to keep you energized.

Ingredients:

• 1/2 cup rolled oats

• 1 cup almond milk (or water)

• 1/2 tsp cinnamon

• 1 tbsp honey

• 1/4 cup walnuts or almonds (chopped)

• 1/4 cup mixed berries (blueberries, raspberries, or strawberries)

Instructions:

1. Cook oats in almond milk over medium heat for 5 minutes.

2. Stir in cinnamon and honey.

3. Top with nuts and berries before serving.

Chicken & Quinoa Stew 🍗🍛

1. A protein-packed, immune-boosting dish that’s easy to digest.

   Ingredients:

   • 1 chicken breast (cubed)

   • 1/2 cup quinoa

   • 1 carrot (chopped)

   • 1 celery stalk (chopped)

   • 1 small onion (diced)

   • 3 cups chicken broth (low sodium)

   • 1/2 tsp thyme

   • Salt & pepper to taste

   Instructions:

   1. Sauté onion, carrot, and celery in a pot.

   2. Add chicken, cooking until lightly browned.

   3. Stir in quinoa, broth, and thyme. Simmer for 20 minutes.

   4. Serve warm.

Spiced Sweet Potato & Carrot Soup

Loaded with beta-carotene and warming spices to support immunity.

Ingredients:

• 1 large sweet potato (peeled & chopped)

• 2 carrots (chopped)

• 1 onion (chopped)

• 2 cups vegetable broth

• 1 tsp ginger

• 1/2 tsp cinnamon

• 1/2 cup coconut milk

Instructions:

1. Sauté onion, carrots, and sweet potato in a pot.

2. Add broth, ginger, and cinnamon, then simmer for 20 minutes.

3. Blend until smooth, then stir in coconut milk before serving.