Winter in Switzerland: Tips and Tricks for a Healthy and Eco-Responsible Diet

Winter in Switzerland: when the cold sets in, the pleasure of eating well comes to the table

Winter in Switzerland is synonymous with breathtaking snow-covered landscapes, exhilarating winter sports and long evenings at home by the fire. It's the season for comforting stews, hot drinks and convivial moments with family and friends. However, the cold, lower light levels and shorter days can affect our morale, energy needs and immune systems.

In this context, eating well in winter becomes both an issue of pleasureof health and environmental responsibility. How can you adapt your meals to the demands of the cold season in Switzerland, while protecting the planet and your budget? In this article, you'll discover :

• The importance of slow-cooked, comforting dishes.
• The best vegetables and local produce in season.
• Simple, effective tips for reducing food waste.
• Ideas for natural beverages to keep you hydrated in winter.
• Tips for boosting your immunity and morale.
• How to get organized pleasure, health and sustainability.
• The importance of staying active and taking care of yourself during the cold season.
• The commitment of bienBon.ch to healthy, eco-responsible eating.

Get ready to discover many practical tips to make winter a convivial, gourmet and responsible time!

1. Go for slow-cooked, comforting dishes

1.1. Why opt for slow-cooked dishes in winter?

In winter, our bodies need to expend more energy to maintain their temperature. Simmered dishes are a particularly good choice for meeting our nutritional needs while delighting our taste buds. Here's why:

• Balanced energy intake : Simmered dishes generally combine proteins (meat, fish or legumes), complex carbohydrates (pasta, rice, potatoes) and healthy fats (vegetable oils, nuts). This combination guarantees stable energy intake throughout the day, ideal for coping with the cold.
• Better digestion Slow, low-temperature cooking makes food easier to digest. Fiber is softened and proteins are better assimilated by the body.
• Preservation of micronutrients Slow cooking preserves certain vitamins (e.g. vitamin C) and minerals (Magnesium, potassium), essential for maintaining a healthy immune system.

Good to know According to the Swiss Federal Office for Food Safety and Veterinary Affairs (FVOV), adopting gentle cooking methods can help retain maximum nutrients in our daily meals.

1.2 Recipes and tips for balanced stews

• Local legumes Local legumes: Chickpeas, lentils and beans are excellent sources of vegetable protein and go perfectly with seasonal vegetables. For a complete dish, combine them with cereals (rice, quinoa, spelt).
• Swiss spices and herbs Thyme, rosemary, sage and savory grow easily in our gardens. They enhance the taste of dishes and have antioxidant and digestive properties.
• Homemade broths Home-made broth: Use vegetable peelings (carrots, leeks, onions) and bones (chicken, beef) to prepare a mineral-rich broth. This anti-waste tip adds taste and nutritional value to your dishes.
• Reasonably farmed meats If you eat meat, give preference to local breeders with a quality label (e.g., a local farm). IP-Suisse, Suisse Garantie, Bio Suisse). Opt for less noble, more economical cuts (neck, shank): they are often ideal for simmering and avoid waste.

Eco-responsible tip Simmered dishes can be prepared in large quantities, then frozen in individual portions. This saves time and energy (only one cooking) and avoids the need to buy less balanced ready-made meals.

2. Embrace winter vegetables and local produce

2.1. Which vegetables to choose in winter?

Switzerland offers a variety of vegetables adapted to the cold season. They are less resource-intensive, transported over shorter distances and richer in essential nutrients to face winter.

• Cabbage Green cabbage, red cabbage, cauliflower, kale... Cabbages are true champions of vitamin C and fiber. They boost the immune system and help maintain a healthy digestive system.
• Squash Pumpkin, butternut, butternut squash... Rich in beta-carotene, they can be used in soups, purées, gratins or even savory tarts.
• Leeks and onions Leeks and onions: Renowned for their anti-inflammatory properties, they contain antioxidants and sulfur compounds beneficial to cardiovascular health.
• Parsnip and carrots Carrots: Naturally sweet, they provide complex carbohydrates and lend themselves to a wide range of preparations (soups, purées, oven fries, etc.).
• Beets Low in calories and rich in nutrients, they stimulate blood circulation and can be eaten raw (grated) or cooked (in soup, puréed or oven-roasted).

2.2 How to cook them in a variety of ways?

• Soups and veloutés Perfect for reheating, they are quick to prepare and allow you to mix several vegetables for a vitamin cocktail.
• No-waste gratins Leftover vegetables? Assemble them in a gratin dish with a little local cheese, cream (vegetable option for the lactose-intolerant) and aromatic herbs.
• Fermented vegetables Lacto-fermented cabbage (sauerkraut), kimchi or pickles are excellent sources of probiotics to support intestinal flora, especially in winter.
• Oven-roasted vegetables Coat your vegetables with a drizzle of olive oil, sprinkle with aromatic herbs and roast. This gentle cooking process concentrates flavours without altering the nutrients.

Health focus Winter vegetables are often rich in vitamins (A, C, K) and minerals (calcium, potassium). They are perfectly suited to the nutritional needs of a season when the immune system is under greater strain. (Source : OSAV)

3. Plan your meals and reduce food waste

3.1. The importance of planning

In winter, it's tempting to buy more food to avoid going out shopping in bad weather. However, poorly managed stock can lead to high levels of wastage. To remedy this:

• Establish a weekly menu Write down your main meals for the week, incorporating variations in proteins (meat, fish, legumes) and seasonal vegetables.
• Make a precise shopping list : By knowing exactly what you need, you can avoid impulse buys and duplicates.
• Balance your menus : Plan meals rich in fiber, protein and essential nutrients to support your body during the cold months.

3.2. Anti-waste tips

• Cook in large quantities Simmered dishes, soups and sauces are easy to freeze in individual portions. You'll always have a healthy meal on hand.
• Transform leftovers Leftover vegetables can be incorporated into a soup or gratin. Pieces of meat can be added to a salad or a sandwich the next day.
• Keep your fridge in tip-top shape Put fast foods (already opened) in plain view, and store fresh produce in crispers to preserve freshness for longer.
• Choose glass jars Hermetically sealed jars preserve the freshness and flavor of food, while reducing the use of plastic.

Why is this essential? WWF Switzerland estimates that almost a third of all food produced ends up in the garbage can. Better meal planning and anti-waste gestures help reduce our environmental impact while saving money.

4. Stay hydrated with natural, local drinks

4.1. The importance of hydration in winter

Cold weather can numb the sensation of thirst, and indoor heating can dry out the air. As a result, we sometimes hydrate less than we need to. Yet water is essential for :

• Support the immune system.
• Maintain good digestion.
• Prevent fatigue and headaches.

4.2. Alternatives to water for a variety of pleasures

• Swiss herbal teas Nettle, thyme, verbena, chamomile or lemon balm. Each plant has its own properties: detoxifying, soothing, digestive, etc.
• Homemade broths Vegetable, chicken or beef broth can be enjoyed as a hot snack, especially in the late afternoon. It provides minerals and warms the body.
• Golden milk with turmeric Mix milk (vegetable or animal) with a spoonful of turmeric, a little ginger and a pinch of pepper. This comforting drink is renowned for its anti-inflammatory and antioxidant properties.
• Hot apple juice A Swiss classic that can be spiced up with cinnamon or cloves. However, beware of the sugar content: consume in moderation or in an "unsweetened" version.

Good to know Adding a dash of fresh lemon juice to your water or herbal tea can boost your vitamin C intake and further support your immunity.

5. Boost your immunity with sustainable alternatives

5.1. Foods to boost your immune system

• Fermented vegetables Rich in probiotics, they help maintain a healthy intestinal flora, which is fundamental to our immunity.
• Honey and local propolis : Natural antibacterial agents, they are renowned for soothing sore throats and supporting the body's defenses.
• Dried fruit and oilseeds Almonds, Nuts, hazelnuts and seeds (pumpkin, sunflower) provide omega-3s Magnesium and zinc, precious allies in the fight against fatigue and stress.
• Local plants Thyme, sage and ginger (greenhouse-grown or fairly imported) can be infused to soothe the respiratory tract.

5.2. Why is it essential?

In winter, viruses and bacteria circulate more easily, and our bodies are more vulnerable. According to theAnses (Agence nationale de sécurité sanitaire de l'alimentation), food plays a crucial role in preventing seasonal illnesses. Focus on foods rich in vitamins (A, C, D, E) and minerals (iron, zinc, selenium) can make the difference between a winter well spent and one punctuated by recurring colds.

6. Food to support mental health

6.1. The impact of winter on morale

In Switzerland, between November and February, the amount of sunshine decreases sharply. The short days and lack of light can lead to a drop in the production of serotoninthe well-being hormone. So it's vital to look after your mental equilibrium with a nutrient-rich diet nutrients.

6.2. Foods to keep your spirits high

• Dark chocolate Rich in flavonoids and Magnesium, it can help regulate mood and reduce stress. Choose chocolate containing at least 70% cocoa.
• Locally farmed salmon Omega-3 is linked to the prevention of depression and anxiety. Opt for labels guaranteeing sustainable fish farming.
• Nuts and seeds Essential fatty acids (omega-3 and omega-6) and minerals (Magnesium, zinc) support brain health and mood regulation.
• Local fruit Apples, pears, quinces... Rich in fiber and vitamins, they contribute to the production of serotonin.

Did you know? In Switzerland, it is estimated that between 5 and 10% of the population suffers from seasonal depression (or seasonal affective disorder). Combining the right diet with techniques such as light therapy can help maintain a healthy emotional balance throughout the winter.

7. Ideas for healthy, gourmet snacks

7.1. Why winter snacks?

Winter can stimulate the appetite, not least because of the cold and accumulated stress. Rather than munching on over-sweetened cookies or industrial treats, it's a good idea to turn to specific winter snacks. nourishing snacks rich in nutrients.

7.2. Which snacks are best?

1. Yogurt with dried fruit Yogurt (cow's or sheep's) is rich in protein and probiotics. Add raisins, almonds or dried apricots for extra fiber and minerals.
2. Homemade cereal bars Mix oatmeal, dried almonds or dried apricots for an extra source of fiber and minerals. Nuts, from Honey (or local maple syrup) and bake for crispy bars.
3. Apple slices with hazelnut butter A quick and satisfying snack, thanks to the fiber in apples and the high-quality fats in hazelnut puree.
4. Baked vegetable chips : Transform beets, carrots or Parsnip into delicious homemade chips, with a drizzle of oil and spices (paprika, cumin, etc.).

Health tip High-fiber, high-protein snacks help stabilize blood sugar levels and prevent late-afternoon cravings and fatigue.

8. Tips for successful winter cooking

8.1. Use seasonal produce

Fruits and vegetables in season are generally taste and more nutritional profileas well as being more environmentally friendly. In Switzerland, many local markets and cooperatives offer baskets of fresh fruit and vegetables, often at affordable prices.

8.2. Favour slow cooking

• Slow cooker or cast-iron casserole A useful investment for tasty, easy-to-make dishes.
• Low-temperature cooking Low-temperature cooking: preserves the nutritional and taste qualities of food while keeping it tender.

8.3. Vary your protein sources

• Vegetable proteins Lentils, chickpeas, kidney beans, tofu, tempeh...
• Local and sustainable meat Swiss labels for traceability and respect for animal welfare (IP-Suisse, Bio Suisse, etc.).
• Local fish : Swiss-farmed trout, char or salmon, often guaranteed free of synthetic antibiotics.

8.4. Store your herbs

In winter, it can be difficult to find certain fresh herbs at the supermarket. Dry them in autumn, or freeze them in olive oil to preserve their aromas and benefits.

9. Stay active despite the cold

9.1. The benefits of physical activity in winter

As well as burning extra calories, exercising in winter allows you to :

• Stimulate blood circulation.
• Regulate mood through the production of endorphins.
• Get a breath of fresh air and enjoy natural light (even if it's reduced).

9.2 Some ideas for winter activities in Switzerland

• Snowshoe hikes Explore snow-covered forests and admire breathtaking panoramas.
• Cross-country skiing : A complete sport that works both the upper and lower body.
• Ice skating Accessible to all ages and great fun.
• Winter walks : Even a 30-minute outing a day, wrapped up warm, can have a beneficial effect on your health.

Practical advice : To avoid injury, remember to warm up well before any outdoor activity, and to stretch at the end of your session.

10. The role of light in winter

10.1. Why is light so important?

Sunlight affects the production of vitamin Dproduction, essential for bone health and immunity. In winter, the drop in sunlight can affect our mood and energy levels.

10.2. How to maximize light exposure?

• Go out for lunch Even if the sun is shy, direct exposure to natural light helps regulate the biological clock.
• Light therapy lamps : Used daily, they can partially compensate for the lack of natural light and improve mood.
• Designing your living space : Installing a mirror to reflect the light, painting walls with light colors or working near a window are simple tips to benefit from maximum brightness.

Focus on nutrition In Switzerland, vitamin D deficiency is common in winter. Talk to your doctor if you suspect a deficiency; supplements may sometimes be necessary.

11. Taking care of yourself in winter

11.1. Hot baths and essential oils

After a day in the cold, there's nothing like a hot bath to relax you. Add a few drops of essential oils (lavender, eucalyptus, Scots pine) for an aromatherapeutic experience that relieves muscular tension and promotes relaxation.

11.2. Skin care

Wind, cold and indoor heating dry out the skin. Take care to :

• Moisturize daily your face and body with an appropriate cream.
• Protect your lips with a nourishing balm.
• Drink enough water and herbal teas to hydrate your body from the inside out.

11.3 Relaxation rituals

Winter is a time for cocooning. Take the time to :

• Meditate or practice mindfulness.
• Read a warm book with a cup of herbal tea.
• Try gentle yoga or stretching to relax your muscles.

12. Cook eco-responsible meals with bienBon.ch

For those who are short of time or want to to discover new dishes without compromising on quality and sustainability, bienBon.ch offers a selection of ready-made meals by a Michelin-starred chef, delivered anywhere in Switzerland. The commitment of bienBon.ch commitment is reflected in every stage of production:

1. Local and seasonal ingredients Local and seasonal ingredients: Favoring short circuits and supporting Swiss farmers is a priority.
2. Eco-responsible packaging : Cardboard and recyclable packaging are widely used to reduce ecological impact.
3. Reducing food waste : Portions are optimized and leftovers transformed into delicious new recipes.
4. Balanced, gourmet menus : Each recipe is designed to combine gustatory pleasure with nutritional benefits.

12.1. Why choose bienBon.ch ?

• Save time No more long cooking sessions at the end of the day, especially when it's dark and cold.
• Flexibility : Menus change regularly to suit the seasons and the mood of the moment.
• Superior quality : Recipes are created by a Michelin-starred chef, guaranteeing the highest perfect balance between flavour and nutritional value.
• A local and sustainable approach By choosing bienBon.ch, you support the Swiss economy and reduce your carbon footprint.

Practical tip Order your meals on bienBon.ch and store them in the fridge or freezer. You'll be able to enjoy a healthy, comforting meal with ease.

13. Conclusion: Winter, a season to enjoy with a conscience

Winter in Switzerland is not only synonymous with cold and short days. It's also a time rich in culinary traditions, tasty local produce and moments of sharing around a good meal. Visit eating well in winterit's essential to :

• Favour simmered dishes and comforting dishes.
• Eat seasonal vegetables and support local producers.
• Plan your meals to reduce food waste.
• Stay hydrated with a variety of natural beverages.
• Boost your immunity with nutrient-rich foods.
• Support your mental health with a balanced diet and exposure to light.
• Staying active and take care of yourself despite the cold.
• Treat yourself without feeling guilty, thanks to healthy, gourmet and eco-responsible dishes.

By adopting these tips, you'll make winter a season of pleasureof well-being and solidarity towards Swiss producers. You'll also be contributing to environmental protectionby limiting your carbon footprint and avoiding waste.

14. Order today on bienBon.ch and enjoy winter in all its simplicity!

If you're looking to save time, discover tasty new recipes and eat responsibly, don't hesitate to consult bienBon.ch. You'll find :

• A menu of simmered dishes concocted by a Michelin-starred chef.
• Options for different diets (vegetarian, Lactose free, etc.).
• A delivery anywhere in SwitzerlandEnjoy quality cooking at home.

Get inspired and treat yourself to balanced meals, while supporting the local economy and preserving the environment.

15. Frequently asked questions (FAQ)

1. Can I eat exotic fruit responsibly in winter?

Yes, but make sure you choose fair-trade products and sea freight rather than air freight. Give preference to local seasonal fruit whenever possible.

2. What are the best Swiss cheeses for winter?

Hard or semi-hard cheeses (Gruyère, Emmentaler) are ideal for fondues and raclette. For a more eco-responsible choice, opt for cheeses with the Bio Suisse or IP-Suisse label, guaranteeing specifications that respect the environment and animal welfare.

3. How to avoid seasonal depression?

In addition to a diet rich in omega-3s, vitamins and minerals, try light therapy, get regular exercise and maintain active social ties. Consult a healthcare professional if you experience persistent discomfort.

4. Do you have to eat hot food in winter?

Warm food is comforting and supports the metabolism. However, you can eat seasonal salads (cabbage, carrots, beet) with legumes, as long as they are balanced and satiating.

5. How can I keep my winter vegetables longer?

Most root vegetables (carrots, Parsnip, beets) keep well in a cool, dry place, away from light. Cabbages can be stored in a paper bag in the fridge. Check the condition of your vegetables regularly to spot any that are starting to wilt.

A final word

Winter is not a time to be dreaded, but rather a season to be celebrated. unique flavours and its culinary possibilities. By favouring local and seasonal produce, opting for nutrient-friendly cooking methods and planning your meals, you'll be able to take full advantage of all the benefits of the Swiss winter. And if you're short of time or inspiration.., bienBon.ch is there to accompany you with healthy, gourmet and sustainable dishes, delivered straight to your door.

Enjoy winter in Switzerland with serenity and gourmandise!