Winter Comfort Foods

July 29, 2016

 

Is it just me or does it seem easier to eat healthier during summer? 

 

Salads are so fitting when the weather is warm. Now that winter has settled here in Australia we turn to those foods we love that warm us up, winter comfort foods! Casseroles, curries, soups, shepherds pie, porridge.

 

But as the old saying goes summer bodies are built in winter! 

 

 

 

So why is it, as winter bears down us we find it so hard to stay on track?

 

Meal prep is actually so much easier during winter, no need for making up a fresh salad every few days. Meals can be cooked in bulk & kept in the fridge or frozen in pre measured portions. The best part is most of your nutritious vegetables are already part of your meal. 

 

If you think cooking some of these are to hard & are tempted to go for the pre made versions think again. 

 

With a little research & practice you can whip up healthy nutritious meals, unlike the pre made ones full of preservatives, excess sodium & who knows what else. 

 

Using quality ingredients at home, grass fed protein sources, fresh in season produce & a few simple pantry staples you can make a much healthier alternative & be very accurate with your macro tracking.

 

So heres a few ideas to get you started.

 

Breakfast:

Quick and Easy Porridge

 

(serves 4)

160g rolled oats

30g WPI

600ml milk/soy milk

 

Heat in the microwave or a large pan over medium heat.

 

Any topping you like:

Blueberries. Honey. Almonds. Bannan

 

Lunch:

Sweet Potato and Leek soup with poached eggs

 

(Serves 3-4)

1 Onion

2 crushed garlic cloves

2 tsp ground cumin

3 sweet potato peeled and chopped

2/3 eggs per serve

3 leeks sliced thick chunks

3 tbsp olive oil

4 cups vegetable stock

pinch salt and pepper

 

Heat the olive oil in a large sauce pan over a medium heat. Add the onions, leeks, garlic and allow to cook for 15 mins until the mixture has softened and begun to caramelise.

 

Add the ground cumin, vegetable stock and chopped sweet potato. Bring to the boil and simmer for 15 mins until the sweet potato are soft.

 

Remove the soup from the heat and puree with a stick blender. Add a pinch of salt and pepper for taste. Set aside while you poach the eggs.

 

Fill a fry pan with water and splash of vinegar. Bring to the boil and gently add the eggs. allow to simmer for 3 mins and remove from the water once done.

 

(note you can have the soup made up and choose to poach the eggs or have without. You could also add in plain protein powder to get  your protein up).

 

Dinner:

Moroccan Shepherd’s Pie

 

(Serves 6-8)

1 large sweet potato

1 carrot finely diced

3 tbsp olive oil

1/2 tsp pepper

500g organic lamb mince (or beef mince)

1/2 cup dried apricots

1/2 up pistachio nuts or pine nuts

1 onion finely chopped

1 celery stalk finely diced

1/3 tsp sal

3 tsp baharat spice mix

1 jar of tomato pasta

1/4 cup sultanas

 

Pre-heat oven to 200 degrees

 

Chop the sweet potato into large cubes and cook in a large pot of water until tender.

 

While the sweet potato is cooking start with the rest of the meat. Add the finely chopped onion, carrot, celery, olive oil ad sea salt into a large saucepan. Cook these gently over a medium heat for 15 mins.

 

Add the baharat spice mix, pepper and lamb mince, continue to look these for a further 5 mins allowing the meat to brown, just  make sure to keep staring. Add the passata, dried apricots and sultanas, stir to combine. Let this simmer over a low heat for 10 mins.

 

The pour the mince mixture onto a ceramic casserole dish. drain the sweet potato and mash it with a pinch of salt and pepper. Carefully top the mince mixture with he sweet potato mash, use a fork to spread it out. To finish sprinkle with with chopped pine nuts or pistachio nuts.

 

Pop in the oven for 30 minutes.

 

 

 

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