Little girl at the table eating porridge.

The cold season poses a particular challenge for you as parents: how can children get through the winter healthy and with plenty of energy? A balanced diet plays a key role in this. With seasonal fruit and vegetables, warming meals and a few clever tips to boost the immune system, you can actively support your little ones’ defenses.

Seasonal fruit and vegetables: fresh variety even in winter

Even if at first glance the choice may seem more limited in winter, the selection of seasonal treasures is huge and goes beyond apples and potatoes. Typical winter vegetables such as carrots, parsnips, pumpkin and cabbage are full of vitamins and minerals. Beet, for example, is rich in folic acid and iron, which promotes the formation of red blood cells – ideal for preventing the winter doldrums.

Not forgetting delicious seasonal fruit such as apples, pears and citrus fruits. They provide an extra portion of vitamin C, which strengthens the immune system. A tip for picky eaters: make fruit more attractive for your children by making colorful fruit skewers, a fruit salad or even a smoothie.

Warm drinks and soups: Comforting warmth from the inside

The colder it is outside, the more we want to get cozy and warm up inside. Warm food and hot drinks are ideal for this.

Herbal teas with fennel, camomile or ginger are gentle and soothing for the stomach – perfect for the whole family. A homemade cocoa made from oat or almond milk and a touch of honey provides variety and is full of magnesium for strong nerves.

Soups are real miracle weapons in winter: not only do they warm you up, they are also ideal sources of nutrients and can keep you full for a long time. A carrot and ginger soup or a creamy pumpkin soup are easy to prepare and contain lots of important vitamins. If your children are more skeptical about vegetables, you can spice up the soup with crunchy toppings such as roasted seeds or croutons.

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Three particularly quick and healthy recipes for winter

Colorful oven vegetable mix – what you need:

Preparation:

Cut the vegetables into bite-sized pieces, mix with olive oil and spices in a bowl and roast in the oven at 200 °C for approx. 25 minutes. Perfect as a side dish or main course with a yogurt dip.

Carrot and ginger soup – what you need:

Preparation:

Apple and cinnamon porridge – what you need:

Preparation:

  • 2 carrots
  • 1 parsnip
  • 1 sweet potato
  • 1/2 pumpkin
  • 2 tbsp olive oil
  • Herbs (rosemary, thyme, salt, pepper)
  • 4 carrots
  • 1 potato
  • 1 small piece of ginger
  • 1 onion
  • 750 ml vegetable stock
  • 1 tbsp olive oil
  • 50 g oat flakes
  • 250 ml milk or plant-based alternative
  • 1 Apple
  • 1 pinch of cinnamon
  • 1 tsp honey or maple syrup

Tips for strengthening the immune system

A healthy diet is the first step towards a strong immune system, but there are other tricks to boost your children’s defenses.

What parents should look out for when shopping and in the kitchen to ensure their children get all the essential nutrients they need.

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