Recipes: Energy Bowls for Winter Wellness | Atlantia Blogs

Winter days can feel longer than they really are, and for many, they bring a dip in mood and energy. If you’re looking for a way to nourish your body and mind, these comforting, mood-boosting bowls are the perfect solution. Packed with prebiotics, probiotics, and mood-enhancing nutrients, these recipes combine flavor and function to help you feel your best. So, grab a cozy blanket and a warm spoon—your winter mood is about to get a delicious lift!

Table of Contents

• Fermented Miso Soup with Mushrooms
• Lentil & Sweet Potato Stew
• Kimchi Fried Rice
• Mediterranean Chickpea Bowl

Fermented Miso Soup with Mushrooms

Why it’s great: Miso is a probiotic powerhouse, and mushrooms are loaded with antioxidants that support brain health. Garlic adds a prebiotic punch for a gut-brain boost.

Ingredients:

• 4 cups water
• 2 tbsp miso paste
• 1 cup sliced shiitake mushrooms
• 2 green onions, sliced
• 1 garlic clove, minced
• Optional: seaweed or tofu

Instructions:

1. Bring water to a gentle boil, then reduce to a simmer.
2. Add mushrooms, garlic, and seaweed (if using), cooking until softened.
3. Stir in miso paste off heat to preserve the probiotics.
4. Top with green onions and serve warm.
   
   

Lentil and Sweet Potato Stew

Why it’s great: Lentils bring fiber-rich prebiotics, while sweet potatoes provide complex carbs that help stabilize mood. A dash of turmeric adds an anti-inflammatory boost.

Ingredients:

• 1 cup lentils
• 1 sweet potato, cubed
• 1 onion, chopped
• 2 garlic cloves, minced
• 1 tsp turmeric
• 4 cups vegetable broth
• Salt and pepper to taste
  
  

Instructions:

1. Sauté onion and garlic in a pot until fragrant.
2. Stir in turmeric, sweet potatoes, and lentils.
3. Pour in vegetable broth and simmer until lentils and sweet potatoes are tender.
4. Adjust seasoning and enjoy!
   
   

Kimchi Fried Rice

Why it’s great: Kimchi is a probiotic superstar, while whole-grain rice offers a slow, steady release of energy to keep your mood balanced.

Ingredients:

• 2 cups cooked brown rice
• 1 cup chopped kimchi1 egg (optional)
• 1 tbsp sesame oil
• 2 tbsp soy sauce
• 1 green onion, sliced
  
  

Instructions:

1. Heat sesame oil in a pan and fry kimchi for 2–3 minutes.
2. Add cooked rice and soy sauce, stirring well.
3. Top with a fried egg (optional) and garnish with green onions.
   
   

Mediterranean Chickpea Bowl

Why it’s great: Chickpeas deliver fiber and plant protein, while the yogurt-tahini sauce adds probiotics for a creamy, gut-friendly topping.

Ingredients:

• 1 cup cooked chickpeas
• 1 cup roasted vegetables (zucchini, peppers, etc.)
• 2 tbsp plain yogurt
• 1 tbsp tahini
• Lemon juice, olive oil, and salt to taste
  
  

Instructions:

1. Combine chickpeas and roasted vegetables in a bowl.
2. Whisk yogurt, tahini, lemon juice, and salt for the sauce.
3. Drizzle the sauce over the bowl and enjoy.
   
   

A bowl full of comfort

When winter blues hit, let these bowls warm your heart and uplift your spirit. By combining mood-boosting foods with comforting flavors, they’ll nourish both your body and mind. Plus, they’re easy to prepare, so you can spend less time cooking and more time cozying up. Remember, food is just one part of staying well during winter—stay active, get sunlight when you can, and rest up. Here’s to brighter days and happier moods, one delicious bowl at a time!

You might also be interested to read:

7 Best Foods to Lift Your Mood During Winter 

Understanding Metabolism: The Key to Your Body's Energy Management