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Dietitian Millie Padula shares four healthy recipes, from a twist on chicken noodle soup to a nutrient-packed bolognese.
By Millie Padula.
As a dietitian, winter is one of my favourite seasons. For me, it means curling up on the couch with a spiced chai and a notepad, ready to create a new collection of wholesome recipes.
When I’m developing new recipes, there are five elements that need to be considered – flavour profile, nutritional value, seasonality of the produce, degree of simplicity and how it ranks on the comfort scale. With that in mind, I’ve documented four twists on classic winter dishes to try this season.
With the right elements, a nutritionally balanced soup can make for a substantial and satisfying main meal. I think the notion that soup is an entree or a side is totally outdated.
This chicken soup in particular really is one for the soul; it encompasses everything necessary to soothe and comfort whilst also providing a significant hit of nutrition. In this recipe, I have used an ancient grain called farro which has a nutty flavour and slightly chewy texture. Farro is a wonderful source of protein and fibre and counts as a nutrient-dense alternative to traditional noodles and pastas that you see in most chicken style soups.
The addition of turmeric and garlic aids in supporting our immune system and the seasonal silverbeet provides an iron-rich component to help you feel your best.
Serves: 6-8
Prep Time: 15 minutes
Cook Time: 1 hour
Dietary category: dairy free
Ingredients:
1 brown onion, finely chopped
2 garlic cloves, crushed
1 medium leek, washed and thinly sliced
2 large celery stalks, thinly sliced
2 tbsp of extra virgin olive oil
1 inch of grated ginger or 1 tsp of minced ginger
1 tsp of turmeric
1 large fennel stalk, chopped
½ cup of farro
2 large chicken breasts
6 cups of salt-reduced chicken stock
2 cups of water
2 tbsp of lemon juice
1 bunch of silverbeet, stalk removed and finely sliced – boiling water for 1 minute – freezes well
½ bunch of parsley, chopped
Salt and pepper to taste
Optional: chilli flakes
Method:
Substitutions:
Tips:
Spaghetti bolognese is a household favourite for many, especially as the cooler months approach. In its entirety, a traditional bolognese is rich, robust and spruiks those umami flavours we all know and love.
This broccoli, kale and lentil linguine is no exception; it gives a whole new dimension to the weeknight classic and offers a plant-based twist to the conventional and so well established recipe which dates back to the 18th century. The lentils provide a ‘meaty’ texture and are rich in iron to help with energy production, protein to keep you satisfied, and fibre to feed the beneficial gut bugs in your digestive system.
The sauce alone contains over nine seasonal vegetables, which add a nutritional uniqueness you may have never experienced before. This recipe is about to make its way into your weekly repertoire and will take your spaghetti game to whole new heights.
Serves: 6
Prep Time: 20 minutes
Cook Time: 8 hours
Dietary category: vegan
Ingredients:
2 carrots, finely diced
2 large celery stalks, thinly sliced
1 brown onion, finely chopped
1 large garlic clove, crushed or 1 tbsp of minced garlic
1 tbsp of extra virgin olive oil
6 button mushrooms, chopped
1 zucchini, finely chopped
1 head of broccoli, florets only, finely chopped
1 jar of tomato passata
1L of salt-reduced vegetable stock
1 can of crushed tomatoes
2 cups of kale, shredded
1 tbsp of dried oregano
1 tbsp of fennel seeds
¼ cup of crumbled feta, parmesan cheese or nutritional yeast
1 packet of wholegrain (wholewheat) linguine
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Our solution to the ‘what on earth do I cook for dinner tonight?’ end-of-the-day question is always a ‘one-tray bake. Our salmon and vegetable bake is abundant in protein, omega 3 fats, iron and immune-supporting vitamins and minerals, and gives you all the flavour with none of the fuss. This hearty winter main is perfectly accompanied by a simple flatbread to soak up that sweet and smokey sauce from the honey, olive oil and paprika, which coats the main elements of the dish. The yoghurt from the flatbread also contains gut-supporting probiotics that add to the nutritional value of this meal. Better yet, it takes just 15 minutes to cook and requires minimal washing up. This one ticks all of our boxes!
Serves: 4
Prep Time: 10 minutes
Cook Time: 30 minutes
Dietary category: meat free
Ingredients:
4 atlantic salmon fillets, skin on
1 medium-sized eggplant, diced
1 bunch of broccolini, remove 1-2cm off the end of each stem
8 russels sprouts, discard dry/woody stems, remove the outer layer and chop into quarters
½ head of cauliflower, chopped
1 can of chickpeas, liquid drained
½ red capsicum, core and seeds removed, sliced
¼ bunch of coriander, chopped
3 tbsp of honey (or liquid sweetener of your choice, such as maple syrup)
¼ cup of extra virgin olive oil
1 tbsp of smokey paprika
1 cup of Greek-style yoghurt, unflavoured
1 cup of wholemeal flour
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What’s a winter recipe collection without a nourishing pie? If you are itching to take the traditional pie recipe up a notch, look no further than our mini cottage pies topped with sliced sweet potatoes and parsnip. As comforting and cosy as you remember, these cottage pies are flavoursome, nutritious and super simple to throw together. The edamame beans and cabbage add a punch of prebiotics to help optimise the health of your gut. Given that 70 per cent of our immune cells are located in our gut, it makes sense to nourish our stomachs. You can freeze extra filling and serve with rice or mashed potatoes.
Serves: 4
Prep Time: 10 minutes
Cooking Time: 45 minutes
Dietary category: dairy free
Ingredients:
1 brown onion, finely chopped
1 tbsp of extra virgin olive oil
2 cloves of garlic, crushed
1 carrot, diced
¾ cup of green peas or edamame beans for a unique twist
1 cup of cabbage, outer leaves removed and finely chopped
500g of lean beef mince
1 medium sized sweet potatoes, peeled and thinly sliced into rounds
1 medium sized parsnip, peeled and thinly sliced into rounds
2 tbsp of flour
2 tbsp of tomato paste
1 sprig of rosemary
2 cups of salt-reduced beef stock
Salt and pepper to taste
Method:
Substitutions:
Tips:
Stock up on fresh seasonal ingredients at Amazing Vegies, Whitehorse Hu Hui Asian Grocer and Box Hill Fish Market here at Box Hill Central.
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