Perfect winter vegetables include carrot, celery, fennel, kale, broccoli, avocado, okra, parsnip, pumpkin, spinach and sweet potato. The best fruits to eat are grapefruit, lemons, kiwi fruit, mandarins, oranges, apple, blood orange, limes and pear.
I love to batch cook in winter and Sundays often find me in the kitchen, music on, making a big nutritious casserole or soup. It couldn’t be any easier – chop all the veggies, seal your meat, place it all in a large dish with stock and walk away for an hour. Come back and portion it out, then pop it all in your freezer. And voila! Instant lunch or dinner for the week.
For every soup or casserole suggestion in the menu plan, cook up a big batch and freeze in portions to make your life so much easier!
Monday
Breakfast: 1 cup oat porridge with 2 tsp chia seeds & almond milk
Lunch : Wrap with chicken, hommus & tabouli
Dinner: Broccoli soup with fetta and lemon zest
Snacks: Miso soup
Drinks: Warm fresh ginger tea
Health notes: We all know that oats are a good way to start the day but by adding chia seeds you are fuelling your breaky with Superfoods!
Tuesday
Breakfast: 2 poached eggs with smoked salmon and rocket
Lunch: Pumpkin & red lentil soup
Dinner: Moroccan beef stew – use paprika & cumin in a traditional stew and finish off with a little lemon zest for a Moroccan influence
Snacks: 2 rice thins with ABC spread
Drinks: Freshly brewed chai on rice milk but skip the honey!
Health notes: Adding spices to your meals not only add flavour but also a big health boost
Wednesday
Breakfast: 1 cup bircher muesli(use quinoa flakes) served with warm stewed apple and a pinch of cinnamon
Lunch: Pea & ham soup
Dinner: Slow cooked beef, spinach and bean casserole
Snacks: Plain popcorn
Drinks: 150ml cucumber, celery and mint juice
Health notes: By using quinoa flakes instead of oats you will get more protein into your breaky
Thursday
Breakfast: 2 scrambled eggs with spinach & mushrooms
Lunch:Syrian red lentil soup – use warming spices like cumin, thyme and coriander for a fragrant & healthy soup
Dinner: Chicken poached in ginger & chicken stock with steamed broccoli
Snacks: Mandarin & 5 brazil nuts
Drinks: Rosehip tea
Health notes: Rosehip tea is high in vitamin C which will help to prevent colds and flus
Friday
Breakfast: Poached fruit with cinnamon & vanilla and 2tbsp natural yoghurt
Lunch: Frittata with cherry tomato, zucchini and fetta (make a large one, cut into portions and freeze)
Dinner: Salmon poached in miso soup with bok choy
Snacks: Kiwifruit & 10 almonds
Drinks: 150ml juice of carrot, beetroot and ginger
Health notes: Miso soup helps to support a healthy gut which, in turn, supports your immune system
Saturday
Breakfast: Buckwheat pancakes with ricotta and honey
Lunch: Spinach & fetta pie (spanakopita – make a big tray and freeze in portions)
Dinner: Lamb & barley soup
Snacks: 2 rice thins with avocado & tomato
Drinks: Lemongrass tea
Health notes: Buckwheat is actually gluten free and a perfect option for people either intolerant or allergic to gluten
Sunday
Breakfast: 2 poached eggs with spinach and tomato
Lunch: Wheat free pizza – use rice/corn based pita bread and add lots of finely sliced vegetables, a little tomato paste and small amount of cheese. Top with fresh herbs and a drizzle of extra virgin olive oil
Dinner: Grilled sardines with ratatouille
Snacks: 200ml warm almond milk with ½ tsp raw cacao
Drinks: Rosehip tea
Health notes: Raw cacao is my all time favourite Superfood in winter – its antioxidant level is simply ridiculous and what a perfect excuse for a hot chocolate!
