February is the perfect time to enjoy comforting yet nutritious meals that keep you warm and energized.

These three healthy recipes highlight seasonal ingredients and promote well-being.

1. Roasted Winter Vegetable Soup

This hearty soup is packed with flavour and nutrients, perfect for a cold February day.

Ingredients:

• 2 large carrots, peeled and chopped
• 2 parsnips, peeled and chopped
• 1 sweet potato, peeled and cubed
• 1 small butternut squash, peeled and cubed
• 1 yellow onion, chopped
• 4 cloves garlic, peeled
• 2 tbsp olive oil
• 4 cups vegetable broth
• 1 tsp thyme (dried or fresh)
• Salt and pepper to taste

Instructions:

1. Preheat Oven: Set to 400°F (200°C).
2. Roast Vegetables: Toss the carrots, parsnips, sweet potato, squash, onion, and garlic with olive oil, salt, and pepper. Spread on a baking sheet and roast for 25-30 minutes, or until tender.
3. Blend Soup: Transfer roasted vegetables to a blender or pot. Add vegetable broth and thyme. Blend until smooth (use an immersion blender if needed).
4. Heat and Serve: Warm the soup on the stove top, adjusting salt and pepper to taste. Serve hot with whole-grain bread or a side salad.

2. Citrus and Kale Winter Salad

Bright, tangy, and full of vitamins, this salad is a refreshing way to beat the winter blues.

Ingredients:

• 4 cups kale, chopped (stems removed)
• 1 blood orange, peeled and segmented
• 1 grapefruit, peeled and segmented
• 1/4 cup pomegranate seeds
• 1/4 cup toasted walnuts
• 2 tbsp olive oil
• 1 tbsp lemon juice
• 1 tsp honey or maple syrup
• Salt and pepper to taste

Instructions:

1. Massage Kale: Drizzle 1 tbsp olive oil over kale and gently massage for 2-3 minutes to soften.
2. Assemble Salad: Add citrus segments, pomegranate seeds, and walnuts to the kale.
3. Make Dressing: Whisk together remaining olive oil, lemon juice, honey (or maple syrup), salt, and pepper.
4. Toss and Serve: Pour dressing over the salad, toss well, and serve immediately.

3. Baked Salmon with Garlic and Herb Quinoa

This protein-rich dish is flavourful, satisfying, and packed with omega-3s.

Ingredients:

• 2 salmon fillets
• 1 tbsp olive oil
• 2 garlic cloves, minced
• 1/2 tsp paprika
• 1/2 tsp dried dill
• 1 cup quinoa, rinsed
• 2 cups vegetable or chicken broth
• 1/4 cup fresh parsley, chopped
• Juice of 1/2 lemon

Instructions:

1. Preheat Oven: Set to 375°F (190°C).
2. Prepare Salmon: Place salmon on a baking sheet lined with parchment paper. Drizzle with olive oil and sprinkle garlic, paprika, dill, salt, and pepper. Bake for 12-15 minutes, or until cooked through.
3. Cook Quinoa: Bring broth to a boil in a medium pot. Add quinoa, reduce heat, and simmer for 15 minutes, or until liquid is absorbed. Fluff with a fork.
4. Finish and Serve: Stir parsley and lemon juice into quinoa. Plate the salmon with a side of quinoa and steamed veggies or a green salad.

These recipes are easy to prepare, nutrient-rich, and perfect for February’s chilly days.