Healthy, Hearty Winter Recipes

Healthy Heart Winter Recipes

Healthy, Hearty Winter Recipes

Winter is well and truly here and it’s time to warm your body up with some healthy winter recipes!

As the cold takes over, it’s important to look after our bodies and ward of the common cold and flu. The best way to do this is work from the inside out – Healthy winter recipes!

Winter is the season of binge eating, and carb cravings are peaking. It is important to be conscious of what are you eating during winter. Fast food and carb heavy foods are tempting to satisfy those cravings, but making a few changes to your diet will allow you to eat lots while still looking after your body

There are many vegetables that are in season that have different health benefits! We have found a few healthy winter recipes that not only work to power your body through the winter, but satisfy your taste buds.

Winter vegetables  


This red vegetable is high in fiber, which helps move food through your digestive tract more quickly. It also boosts vitamin C which helps enhance your immune system to fight off those pesty winter colds! It also has other minerals such as potassium which is good for nerve and muscle function and manganese which is good for bones, liver, kidneys and pancreas.

Lamb Koftas with beetroot tabouli:

Broad beans

These beans are small but are very powerful! They help boost things such as protein, fiber, potassium and folate. Broad beans contain iron, which helps support the immune system as they act as an antioxidant that protects white blood cells. They also contain zinc, which is important in the growth of white blood cells. By throwing a few broad beans into a meal, you could really make a difference.

Braised Broad Beans:


Cabbage has never been a favourite, but it’s time to change your mind because it has a lot of health benefits! Cabbage is rich in potassium which helps regulate your blood pressure and keep you warm during winter. It also helps regulate blood sugar and can act as an anti-inflammatory again any sort of inflammation. Cabbage also holds probiotics (good bacteria) when used in popular foods such as sauerkraut and kimchi.

Stuffed Cabbage Rolls


Cauliflower has lots of goodies such as vitamin 7, protein, thiamin, riboflavin, magnesium, phosphorus and fiber. Cauliflower acts as an anti- inflammatory and also contains sulforaphane which is found to improve blood pressure and kidney function.

Cauliflower Risotto


This vegetable is not only tasty but has been found to lower blood pressure. It is also an antiseptic agent, helping fight infection and contains prebiotics (good bacteria), which is necessary for better nutrient absorption.

Chickpea and leek soup:


Easy to cook with and plenty of recipe options, onions are high in Vitamin C, which is a well-known cold and flu fighter. They also contain Chromium, which assists in regulating blood sugar and reducing inflammation. If you’re looking to fight of the common cold and flu or stay warm and healthy over winter, onions should be a staple in your diet.

Have you heard of putting a raw, cut onion in your socks overnight to act as a cold and flu remedy? This sounds bizarre, but many people swear by this. While research suggests there is no link between the two, Onions have been used to fight off infectious diseases for thousands of years.  Old wives’ tale? Perhaps so, but it is worth a shot isn’t it?

Roasted Winter Vegies with Hummus:


Another hit of Vitamin C, and a further boost to the immune system, potatoes are commonly seen in roast dinners on a cold winters evening. Potatoes also help with metabolism and are vital for transmitting nerve impulses or signals, helping muscles contract – Great for sports players who are prone to cramping and muscle soreness!

Lamb, Spinach and Potato Curry:

Silver beet

Silverbeet is an absolute nutrient powerhouse! With a long list of health benefits, Silverbeet is packed with vitamins A, C, B6 and K, comfortably outranking its leafy relatives like kale and lettuce. Silverbeet also contains dietary fibre which assits in a happy, healthy bowel movement and to top it off, is high in Riboflavin and folate and minerals such as potassium and manganese.

Silverbeet Lasagne:


It is recommended that you visit a local GP to identify any allergies or intolerances. For more information on how healthy eating can help you or to book an appointment contact Muscle Joint Bone Doreen on 9715 0582 or Muscle Joint Bone Epping on 9088 8228.

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