Winter Superfoods You’re Not Eating (But Should!)

Winter Isn’t Just a Season, It’s a Whole Flavour
Winter in India has its own personality. It shows up in the way your mornings feel slower, your scarf feels necessary, and somehow your appetite feels bigger than your to-do list. This is the time of year when our kitchens become warmer, our cravings become deeper, and our traditional foods shine their brightest.

But here’s the thing: apart from the usual stars like sarson ka saag and gajar ka halwa, there are winter ingredients that rarely get the spotlight. These are the quiet superfoods that your grandmother swore by, but the internet hasn’t hyped. Yet.

These aren’t exotic, imported ingredients. They’re humble, local, nutrient-packed, and ready to transform your winter plate, if you just give them a chance.

Let’s go, let’s dig in.

1. Bathua: The Winter Green That Deserves a Comeback
Bathua (Chenopodium) is underrated and capable of stealing the spotlight in almost any dish. Packed with iron, calcium, and fibre, it’s one of North India’s most important seasonal foods.

How to use it:

• Knead into the chapati dough
• Add to dal for a nutritious twist
• Blend into parathas with aloo or paneer
• Make a creamy bathua raita 

Bathua adds a warm, earthy flavour that feels instantly grounding, the kind of comfort winter demands.

2. Gond: The Secret to Winter Strength
Edible gum (gond) isn’t just an ingredient; it’s a whole emotion. Every winter, Indian grandmothers transform into gond laddoos, which are chewy, nutty, strengthening treats meant to keep bones and immunity strong during the cold. Gond supports joint health, boosts energy, and keeps the body warm from within.

How to use it:

• Stir into warm milk
• Add to porridges for texture and warmth
• Gond laddoos (the classic)

It’s winter comfort, disguised as dessert.

3. Bajra: The Millets Your Body Craves in the Cold
Bajra is the kind of grain that shows up in winter, like, “Don’t worry, I’ve got you.” Rich in protein, fibre, and essential minerals, it warms the body and keeps you full for hours, a true winter MVP.

How to use it:

• Bajra khichdi/ upma
• Add bajra flour to the dosa batter for a nutty twist
• Bajra roti with white butter 

It’s rustic, hearty, and incredibly satisfying on a chilly evening.

4. Sesame Seeds (Til): Winter’s Tiny Powerhouses
Til is proof that sometimes the biggest strength comes from the smallest things. These little seeds are loaded with calcium, healthy fats, and warmth, which is why they star in countless winter mithais.

How to use them:

• Til laddoos and chikkis
• Sprinkle on sabzis for crunch
• Add to salads and stir-fries
• Mix into chutneys for richness

Every spoonful feels like a mini energy boost.

5. Jaggery (Gud): Sweetness That Actually Loves You Back
When winter arrives, jaggery replaces sugar in countless homes, and for good reason. It boosts immunity, helps digestion, and warms the body from the inside out.

How to use it:

• Add to payasam, kheer, or halwa
• Pair with bajra roti and ghee (the OG winter combo)
• Sweeten chutneys and marinades
• Melt into chai for a comforting sweetness

It’s the sweetness that doesn’t judge, only heals.

6. Amla: The Vitamin C Bomb of the Season
If winter had a superhero, it would be amla. Packed with vitamin C, antioxidants, and anti-inflammatory properties, it’s the strongest immunity booster nature offers.

How to use it:

• Amla murabba
• Amla chutney
• Add grated amla to salads or raita
• Amla juice shots

It’s sharp, tangy, and exactly what winter needs.

7. Purple Yam (Kand): The Vibrant Winter Carbohydrate You’re Sleeping On
Purple yams look like they came straight out of a fairytale, a dusty brown exterior hiding a bright violet heart. But beyond the drama, it’s an absolute winter treasure. Rich in antioxidants, complex carbs, fibre, and gut-friendly nutrients, it’s one of the most energy-dense root vegetables you can eat in the cold months.

How to use it:

• Slice and shallow-fry with spices for a crispy kand sabzi
• Mash into tikkis with chillies, peanuts, and coriander
• Roast wedges with ghee, jeera, and a squeeze of lemon
• Add to Gujarati-style undhiyu, where it’s basically the hero 

Purple yams are hearty, subtly sweet, and so satisfying that they turn even the simplest dinner into a winter indulgence.

Winter’s Best Ingredients Were Never Hidden; They Were Just Forgotten
The beauty of Indian winters is that they bring us back to the basics. These superfoods don’t need marketing, packaging, or trend status. They’ve been warming Indian homes for generations, offering nourishment that’s simple, deep, and timeless.

This winter, maybe skip the imported “superfoods” aisle and walk toward the local market instead. Add a spoonful of til to your sabzi. Knead bathua into your dough. Make that batch of gond laddoos your grandmother would approve of. Because the secret to eating well in winter isn’t in chasing trends; It’s in rediscovering the foods that have been taking care of us all along.

Warm bowls, fuller hearts, and the quiet comfort of seasonal wisdom, that’s what this season is truly about.