Nourishing Winter Eats and Active Treats

Welcome to a collection of winter recipes designed to invigorate your body and soul during the chilly months. This curated selection emphasises not only the comforting warmth of winter dishes but also the addition of protein-rich ingredients to fuel your energy and keep you satisfied.

From hearty soups to vibrant salads and indulgent treats, these recipes offer a balance of nourishment and taste, ensuring you stay energised and healthy throughout the season. Explore these protein-packed options, incorporating meat choices alongside plant-based proteins, to delight your taste buds and fortify your body for winter's demands.1. Hearty Chicken and Vegetable Quinoa Soup
Ingredients:

• 1 cup quinoa, cooked
• 2 cups mixed vegetables (carrots, celery, bell peppers, zucchini)
• 1 onion, diced
• 3 cloves garlic, minced
• 4 cups chicken broth
• 1 can diced tomatoes
• 1 cup cooked chicken, shredded
• 1 teaspoon dried herbs (thyme, rosemary)
• Salt and pepper to taste

Instructions:

1. Sauté onions and garlic in a large pot until fragrant.
2. Add mixed vegetables and cook for 5 minutes.
3. Pour in chicken broth, add diced tomatoes, cooked chicken, herbs, and cooked quinoa.
4. Simmer for 20-25 minutes until vegetables are tender. Season with salt and pepper. Serve hot.

2. Roasted Veggie and Chicken Salad
​Ingredients:

• 1 cup cooked quinoa
• Assorted roasted vegetables (bell peppers, sweet potatoes, broccoli)
• Handful of spinach or arugula
• 1/4 cup toasted nuts (almonds, walnuts)
• Grilled chicken breast, sliced
• Feta cheese (optional)
• Balsamic vinaigrette dressing

Instructions:

1. Mix cooked quinoa, roasted vegetables, spinach or arugula, toasted nuts, and grilled chicken in a bowl.
2. Add feta cheese (if using). Drizzle with balsamic vinaigrette dressing and toss to combine.

3. Sweet Potato and Beef Tacos
Ingredients:

• 2 large sweet potatoes, cubed
• 1 pound ground beef
• 1 can black beans, drained and rinsed
• 1 teaspoon chili powder
• 1/2 teaspoon cumin
• 1/2 teaspoon garlic powder
• Salt and pepper to taste
• Taco shells or tortillas
• Toppings: avocado, salsa, Greek yogurt, cilantro

Instructions:

1. Roast sweet potato cubes in the oven until tender.
2. In a pan, cook ground beef until browned. Add black beans, chili powder, cumin, garlic powder, salt, and pepper.
3. Assemble tacos with roasted sweet potatoes, beef and bean mixture, and desired toppings.
4. Berry Chicken Salad

Ingredients:

• Cooked chicken breast, shredded
• 1 cup mixed berries (strawberries, blueberries)
• 1/2 cup Greek yogurt
• 1/4 cup sliced almonds
• Mixed greens (spinach, arugula)
• Balsamic vinaigrette dressing

Instructions:

1. Toss shredded chicken, mixed berries, Greek yogurt, sliced almonds, and mixed greens in a bowl.
2. Drizzle with balsamic vinaigrette dressing and toss gently to combine.

5. Beef and Bean Chili
Ingredients:

• 1 pound ground beef
• 1 onion, diced
• 3 cloves garlic, minced
• 1 can diced tomatoes
• 1 can kidney beans, drained and rinsed
• 1 tablespoon chili powder
• 1 teaspoon cumin
• Salt and pepper to taste
• Optional toppings: shredded cheese, sour cream, chopped cilantro

Instructions:

1. In a pot, brown ground beef with onions and garlic until cooked through.
2. Add diced tomatoes, kidney beans, chili powder, cumin, salt, and pepper.
3. Simmer for 30-40 minutes. Serve hot with optional toppings.

These recipes offer hearty and protein-rich options for a nourishing winter meal!
Here are five healthy treats perfect for the winter season:
1. Warm Apple Cinnamon Baked Oatmeal CupsIngredients:

• 2 cups rolled oats
• 1 1/2 cups unsweetened applesauce
• 1/4 cup maple syrup or honey
• 1 teaspoon cinnamon
• 1/2 teaspoon nutmeg
• 1 cup diced apples
• Chopped nuts or raisins (optional)

Instructions:

1. Preheat oven to 350°F (175°C) and grease a muffin tin.
2. Mix rolled oats, applesauce, maple syrup/honey, cinnamon, nutmeg, diced apples, and optional nuts/raisins in a bowl.
3. Spoon the mixture into muffin cups and bake for 25-30 minutes until set and golden.
4. Serve warm as a comforting breakfast or snack.

2. Dark Chocolate-Dipped Clementine Slices
Ingredients:

• Clementines or mandarins, peeled and separated into segments
• Dark chocolate chips or chunks
• Optional toppings: chopped nuts, shredded coconut

Instructions:

1. Melt dark chocolate in a microwave-safe bowl in 30-second intervals, stirring until smooth.
2. Dip half of each clementine segment into the melted chocolate.
3. Place dipped segments on parchment paper and sprinkle with optional toppings if desired.
4. Allow the chocolate to set at room temperature or in the refrigerator before serving.

3. Spiced Roasted ChickpeasIngredients:

• 1 can chickpeas, drained and rinsed
• 1 tablespoon olive oil
• 1 teaspoon smoked paprika
• 1/2 teaspoon cumin
• 1/2 teaspoon garlic powder
• Salt and pepper to taste

Instructions:

1. Preheat oven to 400°F (200°C) and pat dry the chickpeas.
2. Toss chickpeas with olive oil, smoked paprika, cumin, garlic powder, salt, and pepper.
3. Spread the chickpeas in a single layer on a baking sheet lined with parchment paper.
4. Roast for 20-25 minutes until crispy, shaking the pan halfway through cooking.
5. Cool before serving as a crunchy and savoury snack.

4. Greek Yogurt Parfait with Winter Fruits
Ingredients:

• Greek yogurt
• Sliced pears, apples, or pomegranate seeds
• Granola or crushed nuts
• Honey or maple syrup (optional)

Instructions:

1. Layer Greek yogurt, sliced winter fruits, and granola/nuts in a glass or bowl.
2. Drizzle with honey or maple syrup for added sweetness if desired.
3. Repeat the layers and create a visually appealing parfait.
4. Serve chilled for a refreshing and nutritious dessert or snack.

5. Honey-Sweetened Hot Spiced Tea
Ingredients:

• 4 cups water
• 3-4 tea bags (black tea or herbal tea like chai)
• 2-3 cinnamon sticks
• 4-5 whole cloves
• 1-2 tablespoons honey (or to taste)
• Slices of lemon or orange (optional)

Instructions:

1. Bring water to a boil in a saucepan. Add tea bags, cinnamon sticks, and cloves.
2. Simmer for 5-7 minutes, allowing the flavours to infuse.
3. Remove from heat, strain the tea, and stir in honey.
4. Serve hot with optional lemon or orange slices for a soothing and aromatic beverage.

These treats offer a blend of comforting flavours and nutritious ingredients perfect for enjoying during the winter months!

​In Health & Happiness
Christian
Holistic Health Coach
Tel: 07380 308 262