Key Nutrients to Feature on Your Winter Menu

+ My Favourite Hearty Winter Salads!

When the temperature drops, many diners instinctively crave warm, satisfying meals—but that doesn’t mean salads need to take a back seat. In fact, winter is an ideal time to showcase hearty, wholesome salads that deliver both comfort and nourishment. By leaning into seasonal ingredients like roasted root vegetables, ancient grains, lentils, and dark leafy greens, you can create vibrant, flavour-packed dishes that not only feel substantial but also support immune health and overall wellbeing. With wellness continuing to shape consumer choices, offering warm, nutrient-rich salads is a delicious way to keep your menu fresh, functional, and full of seasonal appeal.

Nutrients to Highlight On Your Winter Menu:

Here are the key nutrients to spotlight this season and how to easily incorporate them into your venue’s menu.

Vitamin C - For Immune Strength

• Why it matters: Essential for immune defence, tissue repair, and iron absorption.
• Winter sources: Citrus fruits, kale, capsicum, broccoli, parsley.

Plate up our Tender Steak & Mushroom Filo with broccolini, roasted slithered almonds & roasted garlic labneh.

Vitamin D - The Sunshine Vitamin

• Why it matters: Supports bone health and immune regulation, especially important when we cover up and sunlight exposure drops.
• Winter sources: Egg yolks, oily fish (like salmon), mushrooms, fortified dairy or alt-milks.

Top our Rustic Potato Rosti with crispy skinned salmon and creamy lemon parsley sauce.

Iron - For Energy & Immunity

• Why it matters: Iron helps carry oxygen through the blood, vital for energy and immune function.
• Winter sources: Lentils, spinach, beef, quinoa, pumpkin seeds.

Showcase spinach on your menu with our Garden Spinach & Fetta Filo.

Zinc - A Defender Against Winter Bugs

• Why it matters: Zinc helps the immune system fight off illnesses.
• Winter sources: Pumpkin seeds, legumes, eggs, shellfish, wholegrains.

With 1 whole egg in each serve, our Breakfast Bacon & Egg Tart is a great grab and go breakfast offering.

Some of my favourite Winter Salads!

Sticky Garlic Miso Cauliflower with Pomegranate

• Sweet, salty, umami-rich & naturally gluten-free

This salad delivers on both flavour and function. Roasted cauliflower is glazed in a sticky garlic-miso sauce—bringing in the gut-friendly benefits of fermented miso and antioxidant-rich garlic. Finished with vibrant pomegranate arils for a dose of vitamin C and polyphenols, and sesame seeds for healthy fats and zinc, this dish is a nutrient-dense standout for your winter menu. It’s a perfect way to serve something warm, satisfying, and entirely gluten-free that aligns with modern wellness trends. 

CLICK HERE for Recipe

Wild Rice Pilaf with Roasted Sweet Potato, Cranberries and Crunchy Pecans

• Nourishment Meets Comfort - My Pick for Winter

Wild rice and sweet potato bring complex carbs and fibre for sustained energy and optimised gut health, while cranberries and lemon-massaged kale provide a boost of vitamin C and antioxidants. Toasted pecans add crunch, healthy fats, and zinc to support immune resilience. With a balance of plant protein, slow-burning grains, and warming herbs, this dish is ideal as a vegetarian main or colourful side that feels both seasonal and satisfying.

CLICK HERE for Recipe

By incorporating nutrient-dense ingredients rich in vitamin C, vitamin D, iron, and zinc, you can craft comforting salads that not only warm the soul but also boost immunity and energy during the colder months. From pops of citrus fruits to hearty grains and leafy greens, these winter salad ingredients prove that health and amazing tasting dishes can go hand in hand.