Beat the winter with nutritious food

We’ve put the clocks back, the nights are drawing in, and the temperature is dropping. It’s that time of the year to cosy up and make some warming, immunity-boosting dishes in the kitchen.

Try starting the day with a big bowl of nutritious porridge; especially good on cold mornings. Cinnamon is the spice of the season, and there’s no better fruit to pair it with than pear. Packed full of fibre, too, this recipe doubles up on the health benefits of the oats. The secret of its delicious taste lies in soaking the oats overnight. You can also top with nuts and seeds to give a good mix of omega fats, as well as adding an extra dimension to the taste and texture.

Pear and Cinnamon Porridge

Serves: 1–2
Time to prepare: 5 mins
Time to cook: 5 mins
Dietary requirements: Dairy-free, Egg-free, Halal, Kosher, Vegan

Ingredients

• 40g porridge oats
• 300ml vegan milk of choice or water
• 1 ripe banana, mashed
• Small handful of raisins
• 1 pear, chopped
• ½ tsp cinnamon

Optional

• 1 tablespoon maple syrup
• Sprinkle of pumpkin, sunflower seeds and/or cracked linseed
• Sprinkle of chopped nuts of choice

Method

1. Mix the porridge oats with the milk/water and leave covered overnight.
2. Add to a deep pan along with the mashed banana and raisins and bring to the boil.
3. Leave to simmer for around 5 minutes, you may need to add a little more liquid to keep everything from sticking.
4. Remove from the heat and transfer to a bowl. Top with the chopped pear and sprinkle over the cinnamon and nuts, seeds and maple syrup (if using).

For lunch, how about a wonderful Carrot, Ginger & Orange Soup?

This stovetop, quick-and-easy soup combines the sweetness of orange with the punch of ginger so that they really play off against each other beautifully. It’s like eating a bowl of sunshine! It’s full of vitamins and nutrients that may even help ward off a cold or the flu.

Carrots are a rich source of beta-carotene (which converts into vitamin A), fibre, vitamin K, potassium and antioxidants, and are linked to maintaining healthy vision. One large orange can provide over 100% of your daily recommended intake of vitamin C! It is also a good source of fibre, thiamin, folate and antioxidants. Ginger (both fresh and ground) is known for its powerful anti-inflammatory and antioxidant effects.

Serve with these super versatile, easy-to-make quick breads.

Vegetables and herbs cooked into a soup or stew retain more nutrients than if the same foods are baked or fried. In addition, soups and stews are easily refrigerated, or frozen ready to eat later, and often improve their flavour if left for a day or two.

For a hearty dinner, packed with nutrients try our vegetable or versatile stew recipes. These are one-pot wonders, full of winter veg, and boasting a wide variety of vitamins and minerals. Serve with crusty bread or mash.