Recipes for Simple Comfort Foods
If you ask me, the best thing about winter is all the delicious warm foods you can make…and the post training coffee after a cold ride (but that’s a given, isn’t it?)
Whether you’re making the most of your training in the off-season, or sleep ins instead, staying on track with your nutrition is helpful. I’ve shared some of my favourite winter recipes with you
which hopefully you’ll love as much as me. They’re packed with flavour, warmth and nutritious ingredients, so you can nourish the body and the soul.
We have lots more recipes and tips for winter training on our Free Nutrition Tools page at www.sportsdietitian.com
BREAKFAST APPLE CRUMBLE
● 1 small-medium apple (green or red)
● ½ tsp lemon / lime juice
● ½ tsp vanilla essence
● ¼-½ tsp cinnamon (to suit preference) for both crumble and apples
● ¼ cup rolled oats
● 1 Tbs almond meal/LSA / flour
● ½ Tbs sweetener (maple syrup/ honey / raw sugar etc)
● 1 tsp chia seeds
● 1 tsp sunflower seeds
● 1 Tbs chopped walnuts
● 1 ½ Tbs shredded coconut
● ½ Tbs butter/ nuttelex/ oil
1. Preheat oven to 180°C (fan-forced).
2. Slice Apple into quarters then quarters or fifths again, so slices are 1cm thick. Place into a bowl, cover with water and microwave for 1-2 minutes or until softened.
3. In a small bowl, mix oats, almond meal, coconut, walnuts, seeds and ¼ tsp cinnamon.
4. Rub in butter with hands and add sweetener. Mix well.
5. Place drained apples in a small baking dish and mix through ¼ tsp cinnamon (or more if you like it strong), citrus juice and vanilla essence.
6. Top with crumble and bake for 20-25 minutes, or until crumble is golden.
7. Serve with a dollop of Greek or natural yoghurt.
SPICED ORANGE VEG SOUP
● 4 medium carrots (~500g), coarsely chopped
● 1 leek, sliced
● 1 medium sweet potato (~350g), coarsely chopped
● 300-350g kent pumpkin, coarsely chopped
● 2 tsp ground coriander
● 1-2 tsp ground cumin
● ½ tsp chilli flakes
● 1 clove garlic or use garlic infused extra virgin olive oil
● 1 litre vegetable stock (low salt variety)
● 2 cups additional water
● 4 eggs, poached, fried or boiled
● Sliced grain bread / toast to serve
● Dukkah to serve (store bought or make recipe below)
In a small bowl mix all ingredients together:
● 2 tsp ground cumin
● 1 tsp ground coriander
● 2 tsp finely chopped/ ground walnuts
● 1-2 tsp sesame seeds (white or black)
● Pinch salt
● Crack of pepper
1. In a large saucepan, heat oil over medium-high heat. Cook leek (and optional garlic) until softened.
2. Add carrots, sweet potato and pumpkin and cook for 5 minutes or until softened. Stir so it doesn’t stick.
3. Add coriander, cumin, chilli flakes and toss to coat. Cook for 2 minutes.
4. Pour in vegetable stock and additional water. Bring to the boil and simmer covered for 15-25 minutes, until vegetables are soft and tender to puree. (Time will depend on the size of cut vegetables).
5. Meanwhile, prepare dukkah.
6. Once tender, remove from heat and cool for 5 minutes. Pour batches of soup into a blender to puree. After each batch, pour into separate large bowl. Return completed blended soup to saucepan and sit over low heat with the lid on.
7. Cook eggs according to preferences. (I personally prefer them harder in this dish, so the yolk doesn’t leak throughout the soup)
8. Serve cooked egg on top of soup with a sprinkle dukkah on top and a slice of grain bread or toast on the side.
Food Hack: Poached Eggs
Pour boiling water into a microwavable medium dish. Crack egg into the water and microwave for approximately 1 minute (depending on Watts) until white is cooked. This will give you a perfectly poached eggs with a soft yolk. Cook longer (~20 secs) for firm yolk, and less for softer).
● 500g lean beef mince (or Quorn mince)
● 1 large carrot, grated
● 1 large zucchini, grated
● 350g uncooked penne pasta
● 400g can tomato soup (salt-reduced)
● 400mL cow’s milk
● 1 ½ cups grated cheese
● Optional: ¼ – ½ tsp chilli flakes
● Salad to serve
1. Preheat oven to 180°C (fan forced).
2. Cook pasta according to packet instructions. (Tip: Cook for 1-2 minutes less, as it will cook more in the oven).
3. In a large frypan, add a drizzle of extra-virgin olive oil and brown mince. Add optional ½ tsp veggie stock powder if desired.
4. Add grated veggies and simmer for 5 minutes.
5. Meanwhile, in a large greased baking dish, pour in soup, milk, cheese and optional chilli flakes. Stir to mix well.
6. Once mince and pasta are cooked, add mince to sauce and stir well. Add pasta and fold through well.
7. Cover with foil and bake for 25 minutes.
8. Remove foil and stir. Bake for another 10-15 minutes until pasta begins to crisp.
9. Remove from oven and stand for a few minutes.
10. Serve with salad. Such as: lettuce or spinach, cherry tomatoes, cucumber and capsicum.
Happy eating & training!
(AG AUS Triathlete & Accredited Practising Dietitian at SportsDietitian.com)