January marks the beginning of a new cycle. After the holidays, we renew our energy and set new goals. While any day can be the perfect starting point, the symbolism of the new year invites us to reflect and reorganize.
In Canadian winters, when fresh produce harvests slow after fall and prices rise, maintaining a healthy diet can feel like a luxury. I understand what it’s like to scan the prices and question whether it’s possible to eat well without emptying your wallet.
When I moved to Canada, it took me a while to understand the dynamics of winter: changes in weather, activities, clothing, and—most of all—food. But adapting isn’t just about surviving; it’s about finding ways to thrive.
Thriving in winter means stocking up on the best January staples and enjoying those cozy, comforting recipes: soups, stews, chowders, and broths. And since winter isn’t complete without a hot drink, why not pair your coffee or tea with a freshly baked treat? These little luxuries can be soul-soothing.
Seasonal products are often more affordable and nutrient-dense. Although nothing grows outdoors in January in Canada (except in greenhouses), some produce from the fall harvest remains available at stable prices for months.
Citrus fruits are a great way to boost your vitamin C intake during winter. Apples, stored from the fall harvest, are another staple. The same applies to vegetables like potatoes, carrots, and cabbage, which have long shelf lives. Here’s a list of seasonal items you can buy:
Turnips
Rutabaga
Beets
Parsnips
Example Dish:
Borscht, a classic soup from Eastern Europe, is the perfect example of an affordable and nutritious winter meal. I’ll soon be sharing the full recipe so you can make it at home.
Canned vegetables and fruits are excellent options for soups, sauces, stews, and baked goods when fresh items are out of season. Many healthy canned products don’t fall into the “ultra-processed” category.
When choosing preserves, check the ingredient list and avoid items with added sugars, hydrogenated oils, or unnecessary additives.
A useful tool for checking the quality of a product is OpenFoodFacts. This app/website allows you to scan barcodes and shows you the NOVA Score, which classifies foods based on their level of processing:
If a product isn’t in the database, you can contribute by adding the ingredients and information to enrich the data.
Recommended Items:
Preserves are fantastic for keeping a well-stocked pantry in winter without compromising your health. By paying attention to labels, you can make smart choices and enjoy comforting meals all through January.
Did you know that frozen vegetables retain up to 90% of their nutrients because they’re processed immediately after harvesting?
As a Mexican, I found it difficult at first to adjust to using frozen fruits and vegetables, as I was used to fresh produce all year round. However, I discovered that freezing is one of the best ways to preserve nutrients. Since frozen foods are processed right after harvest, they maintain a nutritional content similar to fresh items.
The texture may change in some cases, but once cooked or blended, the difference is minimal, and the nutrients stay nearly intact.
In Canada, you can find a wide variety of affordable frozen fruits and vegetables, making it an excellent way to save money and maintain a healthy diet in winter.
After December, some stores offer discounts on meats and smoked hams. Plant-based proteins like legumes are also budget-friendly and easy to store.
A lentil soup—whether vegetarian or with meat—is an excellent option for cold days. You can add vegetables like carrots and frozen spinach to increase its nutritional value without overspending.
A well-stocked pantry with dry goods, spices, and fermented foods allows you to transform any basic recipe into a comforting, flavorful meal. Fermented foods not only add a tangy, delicious touch but are also a natural source of probiotics that improve digestion.
This year, I’m experimenting with my own fermented foods and dried fruits. The cold weather sometimes makes fermenting processes like vinegar or tepache (pineapple ferment) tricky, but I’ll surely share both my successes and learning moments in the future.
Descubre por qué el agua y el aceite no se mezclan, qué es una emulsión y cómo ingredientes como la yema de huevo logran unirlos en recetas como la mayonesa o la leche.
Descubre por qué la leche es una emulsión natural con este experimento mágico. Actividad divertida para observar cómo el jabón rompe la grasa.