Winter Nourish Plate: Cozy, Balanced, and Packed with Goodness

When the temperatures drop, our bodies naturally crave warmth and nourishment. This Winter Nourish Plate is the perfect mix of grounding, hearty ingredients that support digestion, energy, and overall well-being. It’s packed with fiber, antioxidants, and healthy fats to keep you feeling satisfied and balanced.

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Key Ingredients & Their Benefits

Beets – Rich in nitrates, which support circulation and blood flow, helping to lower blood pressure and improve stamina. They also provide liver-supportive compounds like betaine, aiding detoxification. The high fiber content in beets supports digestion and promotes a healthy gut microbiome.

Sweet Potato – A great source of complex carbohydrates for sustained energy. It’s packed with beta-carotene, which converts to vitamin A in the body, supporting immune function, skin health, and vision. Sweet potatoes are also high in fiber, which helps stabilize blood sugar levels and improve digestion.

Carrots – Loaded with antioxidants, vitamin A, and fiber, carrots help protect vision, support immune health, and contribute to glowing skin. Their high polyphenol content benefits gut health by feeding beneficial bacteria.

Broccolini – A cruciferous vegetable that provides sulforaphane, a powerful compound that supports liver detoxification, hormone balance, and inflammation reduction. It’s also rich in vitamin C, which helps boost immune function and collagen production.

Pomegranate – Packed with punicalagins and anthocyanins, which are potent antioxidants that protect against oxidative stress and inflammation. Pomegranate is also known for its cardiovascular benefits, as it helps improve blood flow and reduce arterial plaque buildup.

Tahini – Made from sesame seeds, tahini is an excellent source of calcium, magnesium, and healthy fats. It supports bone health, provides anti-inflammatory benefits, and is a good plant-based protein source. The lignans in sesame seeds also support hormonal balance and heart health.

Turmeric (Optional in Sauce) – Known for its powerful anti-inflammatory and antioxidant properties, turmeric helps support the immune system, digestion, and cognitive function. The curcumin in turmeric has been studied for its role in reducing joint pain and promoting gut health.

Winter Nourish Plate:

serves 2-4

50-55min

Roasted Veggies:

• 5 small beets, peeled and chopped

• 1 small sweet potato, diced

• 5 small/medium carrots, sliced

• 1 bunch broccolini

• Juice of 1/2 lemon

• Olive oil, salt & pepper to taste

Instructions:

1. Preheat oven to 325°F (this lower temp helps retain nutrients).

2. Toss veggies with olive oil, lemon juice, salt, and pepper.

3. Spread evenly on a baking sheet and roast for about 40 minutes, or until tender.

   
   

Creamy Tahini Sauce:

• 1/3 cup plain 0-1% Greek yogurt

• 1/4 cup tahini

• Juice and zest of 1/2 lemon

• Small handful finely chopped parsley

• 1/4 tsp Himalayan salt

• Black pepper to taste

• 1 tbsp raw honey

• Pinch of turmeric (optional)

Instructions:

1. Whisk all ingredients together until smooth. Adjust seasoning to taste.

   
   

Assembling Your Plate

1. Spread a generous spoonful of tahini sauce on the plate.

2. Layer roasted veggies over the sauce.

3. Garnish with:

   • A drizzle of olive oil

   • Kernels from 1/2 pomegranate

   • Crumbled feta or goat cheese (1/4 cup)

   • Pecans for crunch

   
   

Optional Additions:

• Serve with quinoa or your choice of protein (chicken, fish, tofu) to boost protein content!

This meal is not only delicious but also incredibly nourishing. The combination of warming roasted veggies, creamy sauce, and fresh, vibrant toppings makes it satisfying and well-balanced. Plus, it’s an easy, adaptable meal that can be prepped ahead for cozy winter days.

Enjoy!