Meal Ideas

Intuitive Eating: eat with the seasons

Completing my nutrition studies at a natural therapies college not only shaped my knowledge and skills to be a lot more holistic than some other institutions, it also allowed me to integrate and meet some seriously talented and intuitive people.

Intuition and health are so closely related, and we really need to listen to what our body needs when it comes to food and feed it with the proper nutrition. For example, when you crave sugary treats, apart from habit, it is usually your body craving some energy (glucose), so reach for a balanced wholegrain carbohydrate & protein snack , like tuna on Ryvitas, rather than the chocolate bar…and see how your body reacts!

One intuition which I think we all need to be aware of is to eat with the seasons.
Spring/Summer…salads, light meals, smoothies, fresh cold foods.
Autumn/Winter…warm & nourishing foods like porridge, soups, casseroles, dhal.

We are officially entering Winter this week and I’ve had some special requests lately for healthy soup options, so here are some folks!

Vegetable Lentil Soup
Serves 1
2 cups (500mL) salt-reduced vegetable stock
½ cup dry Puy Lentils (green lentils)
1 clove garlic, crushed
1 celery stalk, chopped
1 medium carrot, chopped
½ cup broccoli florets
50g mushrooms, chopped
2 tablespoons parsley, chopped
1 slice Wholemeal Mountain bread

Combine the stock, lentils and garlic in saucepan, bring to the boil. Reduce heat and simmer for about 20 mins until lentils are tender. Add celery, carrot , broccoli and mushrooms, bring to the boil. Reduce heat and simmer until vegetables are tender. Stir through parsley and serve with toasted bread.

Nutritional breakdown (per serve)
Energy 1171kJ (280 cal)
Protein 23.6g
Fat 3.7g
Saturated fat >0
Carbohydrate 37.5g
Fibre 15.2g

Chicken, Quinoa & Corn Soup Serves 4
1 tablespoon coconut oil
600g chicken thigh fillets, trimmed, thinly sliced
4 green onions, thinly sliced
2 garlic cloves, crushed
4cm piece ginger, peeled, finely grated
4 cups salt-reduced chicken stock
4 corn cobs, kernels removed
½ teaspoon sesame oil
2 teaspoons tamari sauce
2 egg whites, lightly beaten
1/2 cup coriander leaves
1 ½ cups quinoa

Place quinoa in a saucepan with 3 cups of water, bring to the boil, reduce heat and simmer until water is absorbed and quinoa is cooked, about 10-15 minutes.
Meanwhile, heat oil in a large saucepan over medium heat. Add chicken, onions, garlic and ginger. Cook, stirring often, for 5 minutes or until light golden. Add stock, tamari, sesame oil and 3 cups water. Bring to the boil. Reduce heat  and simmer for 5 minutes. Add corn. Simmer, uncovered, for a further 5 minutes or until corn is tender. Gradually stir through egg whites. Divide quinoa and chicken soup among bowls and top with coriander.

Nutritional breakdown (per serve)
Energy 1643kJ (392cal)
Protein 41.1g
Fat 12.6g
Saturated fat 1.8g
Carbohydrate 28.2g
Fibre 5.2g

Salmon & Buckwheat Noodle Broth Serves 4
1.5L water
2 x 10g sachets instant dashi stock powder
1/3 cup (80ml) tamari sauce
1/4 cup (60ml) mirin (Japanese cooking wine)
270g buckwheat noodles
300g silken firm tofu cut into 2cm cubes
500g skinless salmon fillet cut into 2cm cubes
200g snow peas, trimmed, thinly sliced

Place stock powder, tamari and mirin in a pan with 1.5 litres (6 cups) water. Stir to dissolve stock, and then bring to the boil over high heat. Meanwhile, cook the noodles in boiling water for 4 minutes until al dente. Drain well, and then divide among 4 bowls. Top with the tofu. Add the salmon to the stock and cook for 2 minutes until just cooked. Stir in snow peas. Divide the salmon and snow peas among bowls, then ladle the broth over and serve immediately.

Nutritional breakdown (per serve)
Energy 1536kJ (366 cal)
Protein 35.9g
Fat 13g
Saturated fat 3.2g
Carbohydrate 22.3g
Fibre 6.5g

What is your favourite Winter dish to warm and nourish you?

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