This article was brought to you by LifeShape Clinic.
Ahh Winter… the time for dusting off the slow cooker and snuggling up with those you love with a warm cup of chai. Why is it when the cold weather hits, our guilty cravings come out to play? And what if we could turn those guilty cravings into guilt free treats! Too good to be true I hear you say… well read on.
If cold weather makes you crave comforting food, you’re not alone. The days are shorter, it’s dark by the time you get home and something about that winter weather has our families and little tummies craving a big bowl of something warm and wholesome, but those family winter favourites can be higher in calories if you’re not mindful. The good news is, there are plenty of ways you can nourish your body with hearty, winter warmers without the extra fat and kilojoules.
Creamy Tuscan Chicken
We can all admit, potato and pasta dishes are definitely at the top of the comforting family favourites list. With a few tweaks, these staples can be made healthier for you and your family. Dreaming of a jacket potato? Switch it up for a baked sweet potato (100g per person), filled with beans, lean mince and dolloped with ricotta cheese or plain, low fat natural yoghurt. Low fat natural yoghurt is such a versatile ingredient, and can be substituted in many creamy sauce-based dishes. For example, in this Creamy Tuscan Chicken, swapping out the traditional butter and heavy cream for low fat natural yoghurt and low-fat cottage cheese. Quenching that winter craving, and leaving you satisfied and fuller for longer, even the little ones won’t notice the difference!
Prep Time: 5 minutes
Cook time: 10 minutes
Dietary category: Gluten Free
NUTRITION PER SERVE
Energy (cal): 409cal
500g chicken breast, sliced
Spray olive oil
1 medium onion, diced
4 cloves garlic, crushed
200g spinach leaves
125g sun dried tomatoes
1 teaspoon onion powder
200g low-fat cottage cheese
200g low-fat Greek Yoghurt
200ml low-fat milk
50g parmesan cheese, grated
1 tablespoon tomato puree
20g basil leaves, torn
Brandy Apple Glazed Pork
Brandy, apple, pork, what a trio! It’s no secret a sip of Brandy instantly warms you from your head to your toes, A sauce made with brandy can have the same -- albeit slightly more subtle – effect. Adding cinnamon and honey, like we have in this dish, will lift the sauce and give it a touch of sophistication! Healthy, wholesome food doesn’t have to be boring and mundane. This delicious dish is sure to impress dinner guests, and even the little ones!
Prep Time: 10 minutes
Cook Time: 20 minutes
Dietary category: Gluten free, Dairy free option
Nutritional Information (PER SERVE)
Energy (cal): 341cal
Saturated Fat: 3.6g
4 x 150g lean pork cutlets
3/4 cup salt reduced chicken stock
150g sugar snap peas
100g green beans, ends trimmed
12 spears of asparagus, ends removed
2 tbsp light unsalted butter
1 tsp cinnamon
1 tbsp honey
2 Granny Smith apples, peeled, cored and sliced
2 Pink Lady apples, peeled, cored and sliced
2 tbsp brandy
1/2 cup fresh sage leaves
Baked Apple and Cinnamon Porridge
Understandably, a bowl of cold cereal just doesn’t cut it on those cold winter mornings, time to bring out the oats! If you’re in a hurry in the mornings, go for quick oats (check the label to ensure there are no added ingredients), pop in the microwave and top with warming spices such as cinnamon, cardamom and ginger. On the weekends when you have a little more time, consider stewing some apples to put on top for a delicious and sweet breakfast. We have added our favourite oats recipe below, simple, delicious, and everything wonderful, thank us later.
Prep Time: 1 minute
Cook Time: 15 minutes
Dietary category: Gluten free, Dairy free
40g porridge oats
1 small green apple, grated
200ml almond milk
1 teaspoon ground cinnamon
1 teaspoon pepitas
1. Combine the apple, porridge oats, cinnamon and almond milk in a saucepan and boil until it has thickened.
2. Pour the porridge into an ovenproof dish and sprinkle it with the pepitas. Bake in a pre-heated oven at 180C for 15 minutes.
3. Remove the baked porridge from the oven and sprinkle it with cinnamon sugar – return the dish to the oven and bake for a further five minutes.
4. Remove the dish from the oven and leave to cool for five minutes. Enjoy!
This recipe is quick and easy to make in the mornings, even quicker if you prep the night before, or make several batches for the work week ahead!
We hope this article full to the brim with delicious wholesome winter warmers inspires you to dust off the wooden spoon and feed you and your family something wonderful this winter. At LifeShape, we believe the road to becoming the best you, through healthy lifestyle and eating choices, doesn’t have to be mundane, time consuming, and unreachable. With hundreds of people across Australia reshaping their lives, shedding the weight, the worries, and living a happier healthier life, there is no reason not to start your journey to meeting the best version of you, today.