10 recipes to beat the winter blahs

Pistachios

Feeling tired can be a sign of an iron-deficiency, but just a handful of pistachios has nearly a quarter of our recommended daily dose.

Try our cauliflower, pistachio and pomegranate pearl couscous recipe for dinner.

Photo, Sian Richards.

Leeks

The B vitamins in iron-rich leeks provide energy, so you have nothing to lose by whipping up our cozy leek and fennel soup for dinner.

Photo, Erik Putz.

Miso

High in iron and immunity-boosting zinc, miso is also a great source of protein. For this recipe, glaze fish with a miso and honey mixture, broiling for about 10 minutes.

Photo, Roberto Caruso.

Dried apricots

A handful delivers 20 percent of the recommended daily dose of iron (take that, fatigue), as well as concentrated doses of beta carotene, potassium and fibre.

Try our better breakfast: homemade yogurt and warm, stewed fruit.

Photo, Sian Richards.

Broccoli, hummus

One cup of broccoli is loaded with your daily dose of mood- and immunity-boosting Vitamin C. The tahini and chickpeas in hummus add to to your reccomended zinc intake – making this easy weeknight supper nutrient-packed and fun.

Photo, Michael Graydon.

Dark chocolate

1.5 ounces a day can help ease stress – and that's the only excuse we need for a little sweet indulgence. Try making a batch of chocolate fudge that you can dip into for a mood-boosting treat.

Photo, Angus Fergusson.

Beets

Folate, a cell-renewing, depression-fighting B vitamin, comes in high quantities in this root vegetable. One cup brings about 34 percent of your daily recommended dose, so eat up! Start with our colourful roasted beets recipe.

Photo, John Cullen.

Salmon

Three ounces of salmon has half your daily Vitamin D! Boost your levels of the sunshine vitamin with this salmon recipe. (Bonus nutrients: Omega-3 and B12, with the cauliflower throwing in Vitamin C, and pistachios adding Iron.)

Photo, Roberto Caruso.

Bananas

Ounce for ounce, a banana has more strength-building potassium than any other fruit. So, if you're hitting the gym to keep fit and generate some mood-boosting endorphins, follow up with this healthy, post-workout snack.

Photo, Erik Putz.

Eggplant

Eggplant contains GABA, an amino acid that helps quell axiety and improve sleep quality. With only 20 calories per cup (and loaded with fibre and antio-oxidants) this winning ingredient should make it's way into your meals more often. Try starting with this baby eggplant recipe.

Photo, Roberto Caruso.

This article is part of a week-long series dedicated to beating the winter blahs. View the series here.