Comfort food goes hand in hand with the cold; but you shouldn’t sacrifice health for flavour. Sydney Observer has compiled two warming and nutritious recipes to help you stay on track this winter.

Charmaine Hui

Winter has finally arrived in Sydney, but as we pile on the layers we’re also more likely to pile on the pounds.

During the colder months, our bodies naturally crave more food; and carbohydrate-rich food in particular. Our cravings for these comforting, high carb foods are driven by the temporary boost in hormones like serotonin and dopamine they provide – producing feelings of happiness and improving our mood.

Unfortunately, the foods we crave – generally pasta, bread and cake – tend to also contain high levels of sugar and fat. Such foods promote weight gain as they are digested quickly; causing spikes in blood sugar and insulin levels, and fuelling additional cravings for rich, dense foods.

As a result, it’s important that we remain aware of the foods we eat and the amount of food we consume during winter.

Turkey, kale and brown rice soup

Soup is a good option as a starter as it’s a great way to pack in the vegetables and will help to control your appetite when you get to the main course. Of course, it can also be served as a meal on its own. This recipe is the perfect healthy and hearty winter soup – it uses the ‘superfood’ kale as well as brown rice. Brown rice is a healthy wholegrain alternative to white rice or pasta, which will keep you fuller for longer and keep your blood sugar levels balanced.

(Makes 4 to 6 servings)

Ingredients

  • 2 tbsp of extra virgin olive oil
  • 5-6 large shallots, chopped
  • 3 medium carrots, chopped
  • 1 large capsicum, chopped
  • 250g of turkey mince, broken into small chunks
  • 1 tbsp of Herbes de Provence
  • 4 cups of chicken stock, plus more as needed
  • 1 x 400g can diced tomatoes, drained
  • 1 cup of cooked brown rice
  • 1 bunch of kale, roughly chopped (about 4 packed cups)
  • 1 tsp of salt
  • ½ tsp of black pepper
  • ¼ cup of chopped fresh flat-leaf parsley
  • ¼ cup of freshly grated parmesan cheese (optional)

 

Method

Heat the oil in a large pot over a medium to high heat. Add the shallots, carrots and capsicum and sauté, stirring frequently for eight to 10 minutes until the vegetables begin to brown and soften slightly.

Add the turkey mince and stir for five to seven minutes until the meat turns white and begins to colour very slightly around the edges.

Add the Herbes de Provence and stir for one minute.

Add the four cups chicken stock, tomatoes and rice. Bring to a boil.

Stir in the kale and season with ¾ of a teaspoon of salt and freshly ground black pepper.

Reduce the heat to medium to low. Cover and simmer for about 15 minutes until the vegetables are tender. Season with the remaining ¼ teaspoon of salt.

Ladle the soup into bowls. Sprinkle with parsley and parmesan and serve.

Apple crumble

Eating cold, fresh fruit can be the last thing you want to do in winter, so the perfect way to keep up your fruit intake is by making warm, stewed fruit desserts like this healthy apple crumble. With only three tablespoons of oil and rolled oats instead of flour for the crumble, it’s a sweet treat you won’t feel guilty about.

(Makes 8 servings)

Ingredients

Filling

  • 6 medium sized apples (approx. 1kg) cut into wedges with the skin left on
  • 1 cup of 100% apple juice
  • 1 tsp of vanilla extract
  • ¼ tsp of ground cinnamon
  • The zest from ½ an orange

 

Crumble topping

  • 1 ½ cups of rolled oats
  • ½ cup of desiccated or flaked coconut
  • ½ tsp of ground cinnamon
  • 1 tsp of vanilla extract
  • 3 tbsp of organic maple syrup
  • 3 tbsp of macadamia nut oil or cold pressed coconut oil
  • ½ cup of walnuts or macadamia nuts (optional)

Method

Preheat oven to 160 C.

Combine the apples with the apple juice, vanilla, cinnamon and orange zest in a large, heavy-based pot.

Cook over a medium to low heat for 20 to 30 minutes, stirring occasionally until the apples have completely softened and collapsed. Cover the pot for the first 10 minutes of cooking, then remove the lid for the last 10 minutes, if necessary, to help some of the excess moisture evaporate.

To make the crumble, combine rolled oats, coconut, cinnamon, vanilla, maple syrup, oil and walnuts into a food processor.

Process for a few seconds or until mixture is combined and crumbly.

Pile the apple mixture into a baking dish and scatter the crumble over the top.

Bake for 30 minutes or until the crumble is golden.