WINTER FOOD
Quinoa Breakfast Porridge
Ingredients:
1/2 cup quinoa, rinsed
1 cup water
1 cup milk (dairy or plant-based like almond milk)
1 ripe banana, mashed
1 tablespoon honey or maple syrup (adjust to taste)
1/2 teaspoon ground cinnamon
1/4 teaspoon ground nutmeg
1/4 teaspoon vanilla extract
Pinch of salt
Toppings: sliced fruits (such as berries, apples, or bananas), nuts (such as almonds, walnuts, or pecans), seeds (such as chia seeds or pumpkin seeds), drizzle of honey or maple syrup
Instructions:
In a saucepan, combine the quinoa, water, and a pinch of salt. Bring to a boil over medium-high heat.
Once boiling, reduce the heat to low, cover, and simmer for about 15 minutes, or until the quinoa is cooked and the water is absorbed.
In another saucepan, heat the milk over medium heat until it starts to simmer.
Once the quinoa is cooked, add the hot milk, mashed banana, honey or maple syrup, ground cinnamon, ground nutmeg, and vanilla extract to the saucepan with the quinoa.
Stir well to combine all the ingredients and continue cooking over medium-low heat for another 5-7 minutes, or until the mixture thickens to your desired consistency.
Remove from heat and let it sit for a minute to cool slightly.
Serve the quinoa breakfast porridge warm in bowls.
Top with your favorite toppings such as sliced fruits, nuts, seeds, and a drizzle of honey or maple syrup.
Turmeric Apple Overnight Oats
Ingredients:
1/2 cup rolled oats ( organic)
1/2 cup unsweetened almond milk (or any milk of your choice)
1/2 apple, grated or finely chopped
1 tablespoon maple syrup or honey
1/2 teaspoon ground turmeric
1/4 teaspoon ground cinnamon
1/4 teaspoon vanilla extract
Pinch of black pepper (optional, enhances turmeric absorption)
Pinch of salt
Grated Apple ( warm)
Optional Additional Toppings:
Chopped nuts (such as almonds or walnuts)
Grained Pumpkin, sunflower and flax seeds
Coconut flakes
Drizzle of additional maple syrup or honey
Instructions:
In a jar or container with a lid, combine the rolled oats, almond milk, grated or chopped apple, maple syrup or honey, ground turmeric, ground cinnamon, vanilla extract, black pepper (if using), and a pinch of salt. Stir until well combined.
Seal the jar or container with a lid and refrigerate overnight
In the morning, give the overnight oats a good stir. Grate Apple and warm it with honey and cinnamon. Add chopped nuts, dried fruits, coconut flakes, or a drizzle of additional maple syrup or honey on top for extra flavor and texture.
Enjoy your nutritious and vibrant turmeric apple overnight oats straight from the jar or transfer them to a bowl.
Roasted Sweet Veggies, Green Pesto Lentils & Black Beans
Ingredients:
2 medium sweet potatoes, peeled and cubed
2 medium carrots, peeled and sliced
1 red bell pepper, seeded and sliced
1 yellow bell pepper, seeded and sliced
1 red onion, sliced
2 tablespoons olive oil
1 teaspoon smoked paprika
Salt and pepper to taste
For the Green Pesto Lentils and Black Beans:
1 cup cooked green lentils
1 cup cooked black beans
1 cup fresh basil leaves
1/4 cup pine nuts, walnuts or sunflower seed if allergic
2 cloves garlic
1/4 cup grated Parmesan cheese (optional, omit for vegan version)
Juice of 1 lemon
1/4 cup olive oil
Salt and pepper to taste
For Serving:
Mixed salad greens
Lemon wedges (optional)
Extra grated Parmesan cheese (optional, omit for vegan version)
Instructions:
Preheat the oven to 200°.
In a large bowl, toss together the cubed sweet potatoes, sliced carrots, sliced red bell pepper, sliced yellow bell pepper, and sliced red onion with olive oil, smoked paprika, salt, and pepper until evenly coated.
Spread the seasoned veggies in a single layer on a baking sheet lined with parchment paper.
Roast the veggies in the preheated oven for 25-30 minutes, or until they are tender and lightly browned, stirring halfway through cooking.
While the veggies are roasting, prepare the green pesto. In a food processor or blender, combine the basil leaves, pine nuts or walnuts, garlic, grated Parmesan cheese (if using), lemon juice, olive oil, salt, and pepper. Blend until smooth.
In a large mixing bowl, combine the cooked green lentils and black beans with the green pesto, tossing until the lentils and beans are evenly coated.
To serve, divide the mixed salad greens among plates or bowls. Top with the roasted sweet veggies and the green pesto lentils and black beans mixture.
Optionally, garnish with lemon wedges and extra grated Parmesan cheese.
Nourishing Chicken Broth Soup
Ingredients:
8 cups chicken broth (homemade or store-bought - I buy ready STHL Chicken Bone Broth Eko)
2 boneless, skinless chicken breasts
2 carrots, diced
2 celery stalks, diced
1 onion, diced
2 cloves garlic, minced
1 teaspoon dried thyme
1 teaspoon dried rosemary
Salt and pepper to taste
2 cups cooked pasta (such as egg noodles or penne)
Fresh parsley, chopped, for garnish
Instructions:
In a large pot, bring the chicken broth to a simmer over medium heat.
Add the boneless, skinless chicken breasts to the pot and let them simmer for about 15-20 minutes, or until cooked through. Remove the chicken breasts from the broth and set them aside to cool slightly.
While the chicken is cooking, prepare the vegetables. Dice the carrots, celery, onion, and mince the garlic.
Once the chicken is cooked, remove it from the pot and shred it into bite-sized pieces using two forks.
Return the shredded chicken to the pot of broth.
Add the diced carrots, celery, onion, minced garlic, dried thyme, and dried rosemary to the pot.
Season the soup with salt and pepper to taste. Stir well to combine.
Let the soup simmer for about 15-20 minutes, or until the vegetables are tender.
While the soup is simmering, cook the pasta according to the package instructions until al dente. Drain and set aside.
Once the vegetables are tender, add the cooked pasta to the pot of soup. Stir to combine.
Taste the soup and adjust the seasoning if needed.
Add the nourishing chicken broth soup into bowls and garnish with chopped fresh parsley. Add some cooked brown rice, buckwheat noodles or quinoa for extra density.
Warm Berry Oat Smoothie
Ingredients:
1 cup mixed berries (fresh or frozen)
1 ripe banana
1/4 cup chia seeds ( mix it with some water 10 min before)
1 tablespoon almond butter or peanut butter or seeds
1 tablespoon ground flaxseed
1/2 teaspoon vanilla extract
1 cup milk of your choice (such as almond milk, coconut milk, or dairy milk)
Optional sweetener: honey or maple syrup, to taste
Instructions:
In a small saucepan, combine the mixed berries, ripe banana, chia seeds almond butter or peanut butter, ground flaxseed and vanilla extract, and milk.
Place the saucepan over medium-low heat and warm the mixture, stirring occasionally, until heated through. Be careful not to boil.
Once the mixture is warmed through and the berries are soft, remove from heat.
Transfer the warm berry chia to a blender
Blend the mixture until smooth and creamy.
Taste the smoothie and adjust sweetness if desired by adding honey or maple syrup.
Pour the warm berry oat smoothie into a mug or glass.
Spiced Golden Milk with Cardamom and Ginger
Ingredients:
2 cups milk (dairy or plant-based like almond milk or coconut milk)
1 teaspoon ground turmeric
1/2 teaspoon ground cinnamon
1/4 teaspoon ground ginger (or freshly grated ginger for a stronger flavor)
1/4 teaspoon ground cardamom
1 tablespoon honey or maple syrup (adjust to taste)
1 teaspoon coconut oil or ghee (optional, for added creaminess)
Pinch of black pepper (helps with turmeric absorption)
Pinch of nutmeg (optional, for additional warmth)
Instructions:
In a small saucepan, combine the milk, ground turmeric, ground cinnamon, ground ginger, ground cardamom, honey or maple syrup, and coconut oil or ghee (if using).
Place the saucepan over medium heat and whisk the ingredients together until well combined.
Bring the mixture to a gentle simmer, stirring occasionally to prevent scorching.
Once the mixture is heated through and aromatic, remove the saucepan from the heat.
Allow the golden milk to cool slightly before serving.
Optionally, sprinkle a pinch of nutmeg on top for additional warmth and flavor.
Pour the spiced golden milk into mugs and enjoy the comforting and flavorful beverage.