Eating healthily throughout the colder months will keep you and your family strong. Of course it always helps to eat hot and hearty meals that warm you up from the inside out.
Emma Sutherland is a mum and naturopath, and always gives awesome advice for staying as healthy as possible. She shares some of her favourite recipes for winter from the crack of dawn to after sunset.
Listen to our Winter Wellness series on Kinderling Conversation:
- ½ cup oats
- ½ cup water
- ½ cup coconut cream
- 1tbsp chia seeds
- 1tsp Goji berries
Instructions: Gently simmer for 10 minutes, stirring frequently. To serve, add vanilla poached pears (cut 6 pears into slices, add 1tsp pure vanilla powder, 1 cup water, simmer for 30minutes).
Healthy Baked Beans
- 1 cup dried navy beans, soaked for at least six hours
- 1 yellow onion, finely diced
- 2 cup (400gm) tomatoes
- 1 garlic clove, minced
- 1 teaspoon dried basil
- 1 tablespoon organic tamari
- 1/2 teaspoon organic whole grain mustard
- 6 cups vegetable broth (preferably homemade)
- extra virgin olive oil
Instructions: Thoroughly rinse and drain soaked beans. In a heavy saucepan, cook the onions, garlic, and basil in olive oil over low to medium heat for about 5 minutes, or until the onions are translucent. Add the navy beans and all other ingredients, save the tomatoes. Place lid on saucepan, but leave it open just a crack to allow steam to escape, and cook over low to medium heat for about an hour. Add tomatoes and cook for another 3 hours over low to medium heat. As the ingredients cook, check the saucepan from time to time to make sure that everything is well covered with liquid. When mixture has thickened, it's ready to be served.
Warming Chicken Noodle Soup
- 2 litres organic chicken stock
- 500g chicken fillet or thighs, skin removed & finely sliced
- Fresh ginger, finely grated (about 2-3 tsp.)
- ½ chilli, finely sliced (optional)
- 4 kaffir lime leaves
- 2-3 tsp. tamari
- 2 bunches Asian greens (bok choy or choy sum), wash thoroughly and separate the leaves
- 1 cup sugar snap peas or snow peas, cut into 2-3cm pieces
- ½ bean sprouts
- 200g rice noodles
- ¼ lime
Instructions: In a large saucepan, add the stock, kaffir lime leaves and ginger, bring to the boil. Reduce the heat, add chicken pieces and simmer for 5 minutes. Add bok choy, rice noodles (broken in half if you want smaller noodles) and simmer for a further 5 minutes. Add bean sprouts and sugar snap peas/snow peas just before serving. Turn heat off, take kaffir lime leaves out and stir through tamari. Serve and garnish with fresh coriander.
Listen to Amy Taylor-Kabbaz and Emma Sutherland on Kinderling Conversation:
Immune Boosting Soup
- 600gms chicken thighs
- 1ltr chicken stock
- 1 brown onion, finely chopped
- 6 garlic cloves
- 2-3cm fresh ginger, finely sliced
- 1-2 chilli, finely sliced
- 200g enoki mushrooms
- 2 lemons, use the zest and juice
- Handful of parsley
Instructions: Sauté onions, garlic, chilli, ginger until soft. Add chicken thighs until browned and pour in stock, simmer. Once chicken is cooked, take out and shred with a fork, add chicken back in with enoki mushrooms. When you are ready to serve, place lemon zest on the bottom of the bowl, add soup and top with parsley and a squeeze of lemon juice.
Finish listening to Kinderling Conversation's Winter Wellness series:
Lentil Shepherd’s Pie
- 1 large onion, diced
- 2 garlic cloves, finely diced
- 1 small chilli (optional)
- 2 celery sticks, finely diced
- 1 tin brown lentils, well rinsed
- 2 carrots, finely diced
- 2 large sweet potatoes, peeled & steamed
- 250mls organic vegetable stock
- 1 can chopped tomatoes
- Extra virgin olive oil
- 1 stick of rosemary, finely chopped
- Small handful of parsley, finely chopped
- 50g fetta
Instructions: Heat a little olive oil in a large saucepan and sauté garlic, onions, carrot, chilli and celery until softened. Add in the chopped tomatoes, stock, parsley, rosemary leaves and stir. Bring to the boil then add in cooked lentils, reduce to a low heat and simmer for 30 minutes until the sauce thickens. When the sweet potato is cooked, mash with salt and pepper until it’s nice & creamy (you can add a dash of milk to make it extra creamy). Once mashed roughly crumble feta through the mix but don’t over stir it. Pour the lentil mix into a pie dish and top with sweet potato mash, place in pre-heated oven for about 30 minutes until the nicely browned on top.
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