Reviewed By: Lisa Donaldson, APD, M.Nutr&Diet, B.Edu
Despite the grey skies and cold temperatures, winter still boasts plenty of tasty seasonal produce. From earthy root vegetables to bright, citrusy herbs, the chilly season offers ingredient inspiration from breakfast through to dinner. So, put the takeaway aside and instead put your winter produce to delicious use in these healthy, hearty 12WBT winter recipes.
Breakfast: Garlic, Parsley and Mushroom Bruschetta
Serves 1 – 315 Calories – 10 mins prep – 5 mins cooking
1/2 teaspoon olive oil (3g)
60g mushrooms, thickly sliced
2 cloves garlic (6g), 1 crushed, 1 halved
1 tablespoon flat-leaf parsley (3g), finely chopped
2 slices wholegrain bread (80g), toasted
60g Reduced Fat Ricotta
- Heat oil in a large non-stick frying pan over medium-high heat. Add mushrooms and cook, stirring occasionally, for 3-4 minutes or until soft.
- Add crushed garlic and cook, stirring, for 1 minute.
- Remove pan from heat and stir in parsley. Season with freshly ground black pepper.
- Rub 1 side of each toast slice with remaining garlic clove, cut-side down. Spread with ricotta.
- Top toast with the mushroom mixture to serve.
Lunch: Roast Pumpkin and Garlic Soup
Serves 8 – 293 Calories – 25 mins prep – 90 mins cooking
1 pumpkin (1800g), halved then chopped into large chunks
1 tablespoon olive oil (20g)
2 onions (178g), chopped
2 potatoes (246g), peeled & chopped
1 leek (83g), chopped
10 cloves garlic (30g)
6 cups liquid vegetable stock (1500g)
8 small grainy bread rolls (400g)
- Preheat oven to 200C.
- Place the pumpkin on a baking tray. Spray with olive oil. Bake for 40 minutes or until the flesh is soft and tender. Set aside to cool.
- Meanwhile, heat oil in a large saucepan over medium heat.
- Add the onion, potato, leek and garlic. Cook, stirring often, for 5 minutes or until the vegetables are soft and lightly golden.
- Add half the stock and the pumpkin. Reduce the heat to low and simmer for 10-15 minutes then set aside to cool slightly.
- Use a stick mixer to process until smooth. Stir in the remaining stock to the desired thickness.
- Stir over medium heat until heated through. Season with pepper.
- Divide among serving bowls and enjoy with the bread rolls.
Dinner: Miso Salmon with Cauliflower Fried Rice
Serves 1 – 297 Calories – 10 mins pre – 8 mins cooking
- 100g Atlantic Salmon Fillets
- 2 Teaspoons Miso Soyabean Paste (10g)
- 1/2 Teaspoons Honey (3g)
- 125g Cauliflower
- 1/2 Teaspoons Olive Oil (2g)
- 1 1/2 Shallot (9g), finely sliced
- 1/2 Teaspoons Ginger (2g), finely grated
- 1/2 Cloves Garlic (1g), crushed
- 23g Frozen Peas, thawed
- 1 Teaspoons Soy Sauce (5g)
- 1 Tablespoons Fresh Coriander (3g)
- 1/4 Fresh Lime (12g), cut into wedges
- Combine the miso paste and honey and rub all over the salmon. Place onto a foil-lined oven tray and set aside. Preheat the grill.
- Cut cauliflower into florets and process in a food processor until it resembles grains of rice. Heat the olive oil in a non-stick wok or deep frying pan over medium heat. Add the cauliflower, white part of shallots, ginger and garlic and stir-fry for 5 minutes, until tender.
- Cook salmon under the grill for 4 minutes each side, turning once. Meanwhile, add peas to cauliflower mixture and stir-fry for a further 3 minutes, until tender. Toss soy sauce through.
- Serve salmon with the cauliflower fried rice, sprinkled with coriander, with lime wedges on the side.
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