Superfoods that warm up the body!

17.11.2017

As the temperature drops, don’t be tempted to warm your belly with high carlorie foods like macaroni and cheese or creamy soups. Instead, get that warm feeling from superfoods: Healthy eats that are loaded with vitamins, nutrients, antioxidants that not only are tasty but help give your immune system that much needed boost during the cold, wet windy weather.

Here are our few chosen fav’s to help keep your body warm.

 

Oatmeal

Oatmeal with hot milk or water is a perfect way to start the day and get you warm before you enter outside to the dreaded winter breeze. Oats are a whole grain, so the curve the hungary bang and also give you RDA of fiber. With only 3 grams of Oatmeal per day it may reduce your bad cholesteral levels by 5 to 10 %. Add a cup full of blueberries makes the oatmeal sweet, and comforting. Blueberries often top many list of superfoods because they are rich in vitamins especailly Vitamin C, they are also soluable and phytochemicals and studies suggest blueberries help lower the total amout of cholesterol in the blood as well as oatmeal so a double whammy in one bowl for breakfast.

 

Hot Chocolate

 As winter comes in we all turn to our comfort foods, chocolate, sweets and cakes but although we are getting the satifcation we are also piling on the weight. So making your own Hot chocolate will give you that comfy feeling without the high calories and bad sugars. Check out this quick and easy recipe.

Hot Dark Chocolate

2 cuos of Milk regular or almond milk

1/3 cups Dark Chocolate (70-80%), chopped

2 Tbsp Coco powder, unsweetened

1/8 Tsp Sea Salt

1 Tablespoon pure vanilla extract

Sugar or whipped cream optional

Step 1: Add coco powder, sugar, chocolate chunks and sea salt into a bowl

Step 2: Bring milk to a boil on medium heat in a heavy bottomed pot

Step 3: Lower heat to low

Step 4: Add in cocoa mix and vanilla extract. Vigorously whisk until all chocolate is melted and dissolved. Turn off the stove, and serve, with whipped cream (optional).

Adding a little dark chocolate to your diet is a great health booster. The sweet contains flavonoids, a type of antioxidant thought to reduce the damage caused by free radicals.

 

Sweet potatoes

 Toatsted, chipped, boiled, baked or mashed, is the best superfood anyone can eat, high in vitamins and one medium size sweetpotato contains your daily value of Vitamin A! Vitamin C, calcium, potassium the list goes on and on!

Why not try out this fabolus, delicious recipe:

Twice-Baked Sweet potatoes with Bacon and Sour Cream

2 medium sweet potatoes

3 ounces Bacon diced

2 Tbsp reduced fat sour cream

3 tbsp chopped fresh chives

2 tbsp shredded reduced fat cheddar cheese

Step 1: Pierce potatoes with a fork, and arrange on paper towels.

Step 2: Microwave on high 8 minutes; turn potatoes over after 4 minutes.

Step 3: Cut each potato in half lengthwise, and scoop out the pulp, leaving 1/4-inch-thick shells.

Step 4: Mash pulp with 3 ounces bacon, 2 tablespoons sour cream, and 2 teaspoons chives in a bowl.

Step 5: Spoon mixture into shells. Sprinkle 2 tablespoons cheese over tops of potatoes.

Step 6: Microwave on high 2 minutes, and sprinkle with 1 teaspoon chives and serve

 

Now that we have covered breakfast, snack and lunch they all important evening meal. Stews make you warm inside and out. With a mix of healthy carbs, lean protein and lots of veggies a bowl of stew has all the makings if a well-rounded meal.

 

Easy Winter Evening Meal Recipe

This dish is particulary amazing as it only take 20 minutes prep time and when you leave it in the oven to cook you can carry on with everything else and don’t have to worry about over spills, burning etc. This to me is the ulimate comfort, warm homely meal packed with goodness. It is also a recipe that then be adjusted if you have more time by adding more vegetables, replacing the cheddar topping with potato mash.

 

Muffin-topped winter beef stew

Prep: 20 mins  
Cooking time: 2hrs 30mins
Serves: 4-5

Kcal 847
fat 39g
saturates 14g
carbs 82g
sugars 0g
fiber 10g
protein 46g
salt 2.81g

Ingredients:

500g braising steak, cut into bite-sized chunks
2 tbsp. plain flour, seasoned with pepper and a little salt
2 tbsp. olive oil
1 large onion, finely chopped
2 large parsnips, cut into chunks
1 Large carrot, cut into chunks
1 bay leaf
2 tbsp. sundried or regular tomato paste
300ml red wine or extra stock
450ml vegetable stock

For the topping:

225g plan flour
3 tbsp. baking powder
140g cheddar, coarsely grated
2 tbsp. olive oil

Step 1: Heat oven to 150C/fan 130C/gas 2. Toss the beef in seasoned flour. Heat the oil in a large flameproof casserole. Fry the beef over a high heat until browned all over – it’s easiest to do this in batches. Remove with a slotted spoon and set aside.

Step 2: Add 2 tbsp. water and the onion to the pan, stir well over a medium heat, scraping up the crusty bits from the bottom of the pan. Lower the heat and fry gently for 10 mins, stirring occasionally until the onions have softened.

Step 3: Tip in the carrots, parsnips and bay leaf, then fry for 2 mins more. Return the beef to the pan, stir in the tomato paste, wine if using, and stock, then bring to the boil. Cover and cook in the oven for 1¾-2 hrs. until the meat is tender. Can be made up to 2 days ahead or frozen for up to 1 month. Defrost thoroughly in the fridge before topping and baking. Take out of the oven and increase the temperature to 190C/fan 170C/gas 5.

Step 4: To make the topping, sieve the flour and baking powder into a bowl and add half the cheese. Mix olive oil and milk, then stir into the flour to make a soft, slightly sticky dough. Add more milk, if necessary. Spoon the dough over the meat and vegetables, sprinkle with the remaining cheese and bake for about 15 mins until golden, risen and cooked through.

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