Your body is asking for warm food right now. Here’s what to feed it.

The short answer: When the weather turns cold, many of us crave warming foods, and that pull is normal. Soups, stews, roasted root vegetables, warm grains and spices like ginger, cinnamon, cayenne, turmeric and garlic can feed that craving with real, whole food. You get the comfort without the heavy crash.

It’s 5:30 PM and already dark. You walk in from the cold, your hands are freezing and a salad sounds like a punishment. So here’s the thing: your body isn’t being dramatic. Craving warming foods in fall is one of the most human feelings there is.

Also, you don’t have to choose between cozy and healthy. Instead, you can lean into the season with pots, pans and spices that do the warming for you.

Why do we crave warm food when the weather turns cold?

Researchers at the University of Queensland point to a few likely reasons. First, digesting food makes a little heat, though the amount is modest. Second, shorter, darker days may affect mood chemicals like serotonin, which may nudge cravings toward hearty, carb-rich food.

Then there’s memory. For most of us, a hot bowl of soup means home, family and being cared for. That’s why a warm meal on a cold night can feel like a hug. In other words, the craving is part biology and part comfort, and both are worth honoring.

The warming spices to keep within reach

Spices are the easiest way to make food feel warm. Plus, they add big flavor without much salt or sugar. Here are the five to keep on the counter all season:

• Ginger. Fresh or ground, it brings a gentle bite to soups, stir-fries and tea. The National Center for Complementary and Integrative Health notes ginger has been studied most for nausea, and the research on other uses is still limited.
• Cinnamon. It makes sweet potatoes, oats and squash taste sweeter with less added sugar.
• Cayenne. A pinch wakes up beans, greens and eggs. Start small, because a little goes a long way.
• Turmeric. Earthy and golden, it shines in lentils and soups. Also, pair it with black pepper and a little fat.
• Garlic. Not technically a spice, but nothing says warm kitchen like garlic in hot olive oil.

Cumin, smoked paprika, allspice, cloves and thyme belong here too. Kitchens from the Caribbean to India to West Africa have used these warm flavors in cold-weather and everyday cooking for generations.

Soups and stews: the easiest warming foods

Soup is the simplest way to eat more vegetables and beans in winter. For example, a pot of turmeric ginger red lentil soup uses three of the five warming spices and has about 17 grams of protein per bowl. It also reheats beautifully on the stove all week.

Then for a Southern classic, try a pot of Creole black-eyed peas with thyme, smoked paprika and garlic. Or simmer smoky collard greens with smoked turkey low and slow on a Sunday. Both make the whole house smell like a holiday.

Roasted roots and warm grains

Next, turn on the oven. Roasting brings out the natural sweetness in root vegetables, and the warm kitchen is a bonus. Cinnamon roasted sweet potatoes with brown butter pecans taste like dessert, yet they’re a simple side dish.

For a full dinner on one pan, try smoky sheet pan salmon with sweet potatoes and kale. It has about 34 grams of protein and very few dishes to wash.

Meanwhile, warm grains make cold mornings easier. A pan of cinnamon apple baked oatmeal bakes once on Sunday and reheats in the oven or a skillet all week. Plus, oats, apples and cinnamon may be the coziest combination of all.

Warm drinks that count as warming foods

Sometimes you just want something hot in your hands. So skip the sugar-loaded cafe cups and make your own. Our healthy pumpkin spice latte uses real pumpkin, cinnamon, ginger and cloves, and it comes together in about 7 minutes.

Also, simple warm drinks work too. Hot water with fresh lemon and a few slices of ginger, or a mug of warm milk with cinnamon before bed, can make a cold evening feel slower and softer.

Easy ways to warm up the meals you already make

You don’t have to cook new recipes to eat this way. Often, a small change turns a cold meal into a warm one. Here are a few simple swaps:

• Warm your salad. Instead of cold greens, wilt kale or spinach in a hot pan with garlic and olive oil for one minute.
• Toast your grains. Reheat leftover rice or quinoa in a skillet with a little ghee, cumin and a pinch of salt.
• Spice your eggs. Add cayenne, smoked paprika or turmeric to the pan before the eggs go in.
• Heat your yogurt bowl. Top it with apples or pears warmed in butter with cinnamon instead of cold berries.
• Simmer your water. Keep a small pot of water with ginger slices and a cinnamon stick on the stove for tea all evening.

Also, keep leftovers easy to reheat. Store soups and stews in single portions, then warm them on the stove or in the oven. That way, a hot dinner is only ten minutes away, even on your longest day.

How to build a warming plate on a busy night

You don’t need a new menu. Instead, use this simple formula:

• Something hot and slow: a soup, stew or pot of beans you made ahead.
• Something roasted: sweet potatoes, squash, carrots or cabbage from a sheet pan.
• A protein: lentils, beans, salmon, chicken or eggs.
• A warming spice: ginger, cinnamon, cayenne, turmeric or garlic.
• Something fresh: a squeeze of lime, fresh herbs or a few pickled onions to brighten it all up.

For more ways to build meals around real food and spices, our guide to the anti-inflammatory diet is a great next read. That way, your cozy season feels good from the inside out.

Frequently asked questions

Save this for the first truly cold night.

This article is for general information and is not medical or nutrition advice.