Tony Ferguson
Health Matters

Healthy lifestyle

Healthy Foods to Eat in Winter


Winter in South Africa brings a chill to the air and a natural craving for warm, comforting foods. However, staying healthy during the colder months doesn’t mean you have to sacrifice taste or comfort. By incorporating seasonal and nutritious foods into your diet, you can enjoy hearty meals that keep you warm and healthy. Here are some of the best healthy foods to eat in winter in South Africa.


Sweet Potatoes

Sweet potatoes are a winter staple rich in vitamins A and C, fibre, and antioxidants. These versatile root vegetables can be roasted, mashed, or added to soups and stews. Their natural sweetness makes them a favourite in both savoury and sweet dishes.

Try roasting them with a sprinkle of cinnamon and a drizzle of olive oil for a delicious and healthy side dish.


Butternut Squash

Butternut squash is another winter favourite that is packed with nutrients. High in vitamins A and C, fibre, and potassium, butternut squash supports immune health and helps keep your skin glowing. It can be roasted, pureed into soups, or added to casseroles.

A classic South African dish is butternut soup, which is both warming and nutritious.


Leafy Greens

Leafy greens such as kale, spinach, and Swiss chard thrive in the cooler months. These greens are rich in vitamins A, C, and K, as well as iron and calcium. They can be added to soups, stews, or simply sautéed as a side dish.

Kale chips, made by baking kale leaves with a little olive oil and salt, are a healthy and satisfying snack.


Citrus Fruits

Winter is citrus season in South Africa, making it the perfect time to enjoy oranges, lemons, and grapefruits. These fruits are loaded with vitamin C, which is crucial for boosting your immune system during cold and flu season.

Enjoy them fresh, add them to salads, or use their juice in dressings and marinades.


Root Vegetables

Root vegetables such as carrots, beets, and turnips are abundant in winter. These vegetables are high in fibre, vitamins, and minerals, making them excellent for maintaining overall health.

Roast them together for a colourful and nutrient-dense side dish, or add them to soups and stews for extra heartiness.


Garlic and Ginger

Garlic and ginger are not only flavour powerhouses but also have strong anti-inflammatory and immune-boosting properties. Garlic is known for its ability to fight off colds and flu, while ginger helps with digestion and warming the body from the inside out.

Add them to soups, teas, and stir-fries to enhance flavour and health benefits.

For an extra kick, incorporate our Tony Ferguson Ground Ginger Spice.



A warm bowl of oats is the perfect way to start a cold winter day. Oats are high in fibre, which helps keep you full and supports digestive health. They are also a good source of essential nutrients like magnesium and zinc.

Top your oats with fresh fruit, nuts, and a drizzle of honey for a nutritious and satisfying breakfast.

Enhance your breakfast with our rolled oats options:

  • Rolled Oats – 750g
    Tony Ferguson Rolled Oats are naturally high in energy and fibre, great for a flavourful porridge, baking, or muesli.
  • Gluten-Free Rolled Oats – 750g
    Tony Ferguson Gluten-Free Rolled Oats are nutritious, delicious, and perfect for oatmeal or baking.


Beans and Lentils

Beans and lentils are excellent sources of plant-based protein, fibre, and essential vitamins and minerals. They are perfect for hearty winter dishes like soups, stews, and casseroles.

Lentil soup, for example, is a warming and nutritious meal that is easy to prepare and packed with health benefits.



While berries are typically considered summer fruits, in South Africa, some varieties are available in winter. Berries like strawberries and blueberries are rich in antioxidants, vitamins, and fibre.

They can be enjoyed fresh, added to smoothies, or used in baking to bring a burst of colour and nutrition to your winter diet.


Nuts and Seeds

Nuts and seeds are great sources of healthy fats, protein, and fibre. They can help keep you full and provide a quick energy boost. Walnuts, pumpkin seeds, almonds, chia seeds, and flaxseeds are particularly beneficial during the winter months.

Enjoy them as a snack, sprinkle them on salads, or add them to your morning oats.

Explore our selection of seeds, including Pumpkin Seeds, Flaxseed, Chia Seeds, and Ultimate 4 Seed Mix for added nutrition and flavour.


Eating healthy in winter doesn’t have to be a challenge. By incorporating these nutrient-dense, seasonal foods into your diet, you can enjoy delicious meals that support your health and well-being.