As the year winds down, we start looking forward to the holiday season and festive times with family and friends. In large parts of the US, though, we will also be firing up heating systems and layering up with winter woollies. In the kitchen, many will be packing away the salad bowl and turning to the Dutch oven or the stockpot. 

In this new series, we’ll be looking at recipes that cater to the nutritional needs of older adults and address different occasions, seasons or situations. In light of the approaching winter, we kick off with comfort food recipes that offer more than just a cozy feeling but also provide essential nutrients to support health and well-being. 

We’ll also introduce an international flavor, so forget about the ubiquitous mac and cheese, chili and chicken pot pie and say hello to a new world of the tastes of Japan, Britain, Greece and many, many more. We present a collection of hearty recipes that are crafted to balance indulgence with nutrition and feature seasonal ingredients where possible. Difficulty is graded from 1 to 5, with 1 being the easiest. 

Ramen (Japan)

Ramen is a beloved Japanese noodle soup known for its flavorful broth and customizable toppings. This warm, comfort food dish is perfect for cold weather and can be tailored to suit any palate.

Nutritional Benefits: Hydration from the broth, energy from noodles, and protein from eggs or tofu. Adding vegetables like spinach or mushrooms boosts fiber and vitamins.

Difficulty: 3 – Preparing broth and assembling toppings requires time and attention.

Ingredients:

• 4 cups chicken or vegetable broth
• 2 tbsp soy sauce
• 1 tbsp sesame oil
• 1 tsp ginger, minced
• 1 garlic clove, minced
• 2 packs fresh ramen noodles (or instant without seasoning)
• 2 soft-boiled eggs
• 1 cup spinach leaves
• ½ cup sliced mushrooms
• 2 green onions, sliced

Instructions:

1. Heat sesame oil in a pot. Sauté ginger and garlic until fragrant.
2. Add broth and soy sauce. Simmer for 10 minutes.
3. Cook noodles according to package instructions.
4. Add mushrooms and spinach to the broth and simmer for 2 minutes.
5. Assemble noodles in bowls, pour over broth, and top with eggs and green onions.

Variations:

• Use miso paste instead of soy sauce for a richer broth.
• Add shredded chicken, tofu, or seafood like shrimp for extra protein.
• Swap spinach for seasonal greens like bok choy or kale.
• Top with chili oil or sesame seeds for added flavor.

Shepherd’s Pie (United Kingdom)

A classic British comfort food, Shepherd’s Pie is a savory casserole layered with a hearty meat and vegetable filling and topped with creamy mashed potatoes. It's a wholesome, satisfying winter dish.

Nutritional Benefit: Protein from meat, vitamins from vegetables, and energy from mashed potatoes. Use lean meat and add extra vegetables for fiber.

Difficulty: 2 – Simple assembly and baking.

Ingredients:

• 1 lb ground lamb
• 1 onion, diced
• 2 carrots, diced
• 1 cup peas
• 2 cups mashed potatoes (simple recipe here)
• 2 tbsp olive oil
• 1 cup beef or vegetable broth
• Salt and pepper to taste

Instructions:

1. Preheat oven to 375°F (190°C).
2. Heat olive oil in a pan and sauté onions and carrots. Add ground meat and season to taste.
3. Cook until the meat is browned.
4. Stir in peas and broth and simmer until thickened.
5. Check and adjust seasoning.
6. Transfer the mixture to a baking dish. Spread mashed potatoes evenly on top.
7. Bake for 20 minutes or until potatoes are golden.

Variations:

• Substitute lamb with beef or turkey for a cheaper option. 
• Replace mashed potatoes with mashed sweet potatoes or cauliflower to make it lighter.
• Add mushrooms, corn, or green beans for more variety.
• Use lentils or chickpeas for a vegetarian alternative.

Borscht (Ukraine/Russia)

Borscht is a vibrant beet soup that’s a staple in Eastern European cuisine. Served hot in winter, it offers a rich, earthy flavor and pairs beautifully with sour cream.

Nutritional Benefit: Beets are rich in antioxidants and fiber, while broth provides hydration. Adding beans or meat boosts protein.

Difficulty: 2 – Simple simmering process.

Ingredients:

• 4 medium beets, peeled and grated
• 1 carrot, grated
• 1 onion, diced
• 2 cups shredded cabbage
• 4 cups vegetable or beef broth
• 1 tbsp olive oil
• 1 tbsp lemon juice
• ½ cup sour cream for serving
• Salt and pepper to taste

Instructions:

1. Heat olive oil in a pot. Sauté onion and carrot until softened.
2. Add beets, cabbage, and broth. Simmer for 30 minutes.
3. Stir in lemon juice and salt and pepper to taste. Serve with a dollop of sour cream and wholewheat bread.

Variations:

• Add white beans or shredded beef or chicken for additional protein.
• Swap cabbage for kale or Swiss chard when in season.
• Enhance flavor with a bay leaf or fresh dill.

Risotto (Italy)

Risotto is a creamy Italian rice dish, a perfect comfort food for warming up on a chilly day. It’s versatile, easily incorporating seasonal vegetables, seafood, or meat for added nutrition.

Nutritional Benefit: A creamy dish that’s easy to chew, providing energy from rice and nutrients from vegetables or seafood.

Difficulty: 3 – Requires attention and frequent stirring.

Ingredients:

• 1 cup Arborio rice
• 4 cups chicken or vegetable broth, warmed
• 1 onion, diced
• 1 cup mushrooms, sliced 
• ½ cup grated Parmesan cheese
• 2 tbsp olive oil
• 1 tbsp butter
• 1 tsp salt and a pinch of ground black pepper

Instructions:

1. Heat olive oil in a pan. Sauté onions until translucent.
2. Add rice and toast for 2 minutes. Gradually add broth, one ladle at a time, stirring until absorbed before adding more.
3. Stir in mushrooms, butter, Parmesan and seasoning. Cook until creamy and rice is tender, stirring occasionally.

Variations:

• Add peas, asparagus, or roasted butternut squash for seasonal flair.
• Use shrimp or shredded chicken for a protein boost.
• Replace Parmesan with nutritional yeast for a vegan option.

Shakshuka (Middle East/North Africa)

Shakshuka is a one-pan dish featuring eggs poached in a spiced tomato sauce. This flavorful, protein-packed meal is simple to prepare and makes for a comforting winter breakfast, lunch, or dinner.

Nutritional Benefit: Eggs are rich in protein, while tomatoes provide antioxidants and essential vitamins.

Difficulty: 2 – One-pan preparation.

Ingredients:

• 1 can (14 oz) diced tomatoes
• 1 onion, diced
• 2 garlic cloves, minced
• 2 eggs
• 1 tsp cumin
• 1 tsp paprika
• 2 tbsp olive oil
• Salt and pepper

Instructions:

1. Heat olive oil in a skillet. Sauté onions and garlic until softened.
2. Add tomatoes, cumin, and paprika. Simmer for 10 minutes.
3. Season to taste.
4. Make small wells in the sauce and crack eggs into each. Cover and cook until eggs are set.

Variations:

• Add bell peppers or zucchini for extra vegetables.
• Sprinkle feta cheese on top for a creamy, tangy flavor.
• Garnish with fresh parsley or cilantro for added freshness.

Goulash (Hungary)

Goulash is a traditional Hungarian stew made with tender beef, paprika, and root vegetables. This hearty dish is the perfect comfort food for warming up during cold winter evenings.

Nutritional Benefit: Beef provides protein and iron, while vegetables offer fiber and vitamins.

Difficulty: 2 – A simple, one-pot dish.

Ingredients:

• 1 lb beef stew meat, cubed
• 2 cups beef broth
• 2 carrots, diced
• 1 onion, diced
• 2 potatoes, diced
• 1 tbsp paprika
• 2 tbsp olive oil
• Salt and pepper

Instructions:

1. Heat olive oil in a pot. Brown beef cubes on all sides.
2. Add onions, carrots, potatoes, and paprika. Sauté briefly to coat.
3. Pour in broth and season to taste.
4. Simmer for 1–2 hours until the meat is tender.

Variations:

• Swap beef for chicken or pork for a lighter version.
• Add parsnips, celery, or turnips for seasonal variety.
• Serve over egg noodles or mashed potatoes for a comforting twist.

Tortilla Soup (Mexico)

Description: Tortilla soup is a vibrant and flavorful dish made with a tomato-based broth, chicken or beans, and crispy tortilla strips. It’s a simple yet satisfying winter meal.

Nutritional Benefit: Low-fat tomato soup is rich in antioxidants and has protein from chicken or beans.

Difficulty: 2 – Straightforward soup preparation.

Ingredients:

• 4 cups chicken broth
• 1 can (14 oz) diced tomatoes
• 1 cup shredded chicken
• 1 onion, diced
• 1 tsp cumin
• Tortilla strips for garnish
• Lime and cilantro for serving
• Salt and freshly ground black pepper

Instructions:

1. Sauté onions in a pot until softened. Add tomatoes and cumin.
2. Pour in broth and bring to a boil.
3. Add chicken and simmer for 10 minutes. 
4. Check and adjust seasoning. 
5. Serve with tortilla strips and lime.

Variations:

• Substitute chicken with black beans for a vegetarian version.
• Add avocado slices or shredded cheese as toppings.
• Use fire-roasted tomatoes for a smoky flavor.

Cassoulet (France)

A slow-cooked French casserole featuring white beans and meats like chicken or sausage. This hearty dish is rich in flavor and the perfect comfort food for cold weather. 

Nutritional Benefit: Protein-rich beans and meats, with fiber for digestive health.

Difficulty: 3 – Requires layering and long cooking time.

Ingredients:

• 2 cups white beans, cooked
• 2 chicken thighs
• 2 sausages
• 1 cup diced tomatoes
• 1 onion, diced
• 2 tbsp olive oil
• Salt and pepper to taste

Instructions:

1. Preheat oven to 350°F (175°C). Sauté onions in olive oil until softened.
2. In a casserole dish, layer beans, tomatoes, chicken, and sausages. Sprinkle a pinch of salt and pepper between layers. 
3. Bake for 1 hour, basting with juices occasionally.

Variations:

• Replace chicken with duck or turkey for a more luxurious touch.
• Add carrots or celery for extra vegetables.
• Use vegetarian sausage for a plant-based option.

Minestrone Soup (Italy)

Minestrone is a nourishing Italian soup made with vegetables, beans, and pasta. It’s a flexible, hearty dish perfect for incorporating seasonal produce.

Nutritional Benefit: Fiber-rich beans, vitamins from vegetables, and energy from pasta.

Difficulty: 2 – Simple chopping and simmering.

Ingredients:

• 1 onion, diced
• 2 carrots, sliced
• 1 zucchini, diced
• 1 can (14 oz) kidney beans
• 1 can (14 oz) diced tomatoes
• 4 cups vegetable broth
• 1 cup small pasta
• Salt to taste

Instructions:

1. Sauté onions and carrots in olive oil until softened. Add zucchini, tomatoes, and broth.
2. Simmer for 20 minutes, then add beans and pasta. 
3. Add a pinch or two of salt.
4. Cook until pasta is tender.

Variations:

• Swap zucchini for green beans or spinach based on seasonality.
• Add shredded chicken for extra protein.
• Use gluten-free pasta for a dietary-friendly version.

Lentil Curry (India)

Lentil curry is a comforting, protein-packed dish flavored with warm spices. It’s simple to prepare, making it a great go-to meal during the colder months.

Nutritional Benefit: High in plant-based protein and fiber, with anti-inflammatory spices.

Difficulty: 3 – Straightforward one-pot preparation.

Ingredients:

• 1 cup lentils, rinsed
• 4 cups water or broth
• 1 onion, diced
• 1 tomato, diced
• 2 garlic cloves, minced
• 1 tsp turmeric
• 1 tsp cumin
• ¼ teaspoon cayenne pepper (optional)
• 1 tbsp olive oil
• Salt to taste

Instructions:

1. Heat olive oil in a pot. Sauté onions, garlic, and spices until fragrant.
2. Add lentils, tomatoes, salt and water. Simmer for 30 minutes until lentils are tender.

Variations:

• Add spinach or kale for extra nutrients.
• Stir in coconut milk for a creamy texture.
• Serve with rice or flatbread for a complete meal.

Handy Tips

• Embrace Seasonal Ingredients: Incorporate winter produce like squash, root vegetables and dark leafy greens for optimal flavor and nutrition.
• Freeze for Convenience: These recipes freeze well, so you can prepare extra portions for quick and easy meals.
• Avoid Excessive Salt: Use herbs, spices, and citrus to enhance flavors while keeping sodium levels low.

Conclusion

The colder months are a time to snuggle up and indulge in comfort food meals that warm the body and soothe the soul. These recipes combine exotic flavors from around the world with the nutritional needs of older adults, providing dishes that are not only hearty or even indulgent but also healthy. 

While the dishes generally satisfy the nutritional needs of older adults, they may be insufficient by themselves for individuals with certain specific deficiencies or requirements. In such cases, LL Medico carries an extensive range of nutritional supplements and vitamin and mineral products that can fill this gap so you can savor the warm, comforting flavors without guilt. 

Go ahead, try these meals, and don’t be afraid to adapt them to suit your personal needs or preferences. And remember, for reassurance that you’re getting all the proper nutrients, the team at LL Medico is just a call away. Call us today at (855) 422-4556 or email support@llmedico.com.