Venetia Scott It’s the time of year when a balanced and healthy diet inevitably falls by the wayside. Diaries are full of parties, we have less time to devote to cooking, and it’s generally a case of indulgence all round. But to help with mood, skin and overall wellbeing, […]
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It’s the time of year when a balanced and healthy diet inevitably falls by the wayside. Diaries are full of parties, we have less time to devote to cooking, and it’s generally a case of indulgence all round. But to help with mood, skin and overall wellbeing, it pays to consume some nutritious (and warming) foods. The trick is to make sure they are delicious. Below, some of my favourite winter recipes for this time of year.
Red Thai turkey meatballs with pak choi and edamame
Turkey is an overlooked protein. It’s bioavailable and lean and contains tryptophan, which is a precursor to serotonin, our happy hormone. It’s a wonderful food to eat to help boost mood during the winter months. Meanwhile, the paste (simply blitz the ingredients together in a food processor) in this meal is full of antibacterial, antimicrobial, anti-inflammatory ingredients, plus it’s great at regulating blood sugar levels.
For the paste
- 4 medium red chillies
- 6 cloves garlic
- 2 level tsp fresh ginger
- 4 lemongrass stems
- 4 shallots
- 1 zest and juice of 2 limes
- 4 level tsp coriander seeds
- 2 tsp paprika
- 2 level tsp cumin seeds
For the meatballs (makes 24)
- 1 small yellow onion, finely chopped
- 1 chopped pepper
- ⅓ cup almond flour
- 1 tsp garlic powder
- ½ tsp salt
- 450 grams lean turkey mince
- 2 tbsp olive oil
- Preheat the oven to 200C.
- In a large bowl, stir the onion, bell pepper, flour, garlic powder and salt together. Add the turkey and stir again until all the ingredients are well incorporated, being careful not to over mix.
- Pour 1 tablespoon of olive oil onto a sheet pan or large baking dish. Rub it around until the pan is well coated.
- Spoon 1 tablespoon of turkey mixture into your hands, rolling the mixture gently into a ball. Place the meatball onto the oiled pan, then continue the process with the remaining mixture.
- Drizzle the additional tablespoon of olive oil over the meatballs, rolling them around so they are well coated.
- Bake for 20 minutes, or until golden brown and cooked through, flipping once halfway through.
For pak choi and edamame side (serves 4):
- 2 pak choi
- 250g edamame beans
- 1 tin of coconut milk
- 1 bunch of cavolo nero, shredded
- Start by adding 6 tbsp of the paste into the pan, then pour in the coconut milk and meatballs.
- Simmer for 10 minutes.
- Add the pak choi, edamame and cook for 5 minutes, then serve.
Seared salmon and cruciferous slaw
Cruciferous vegetables are made up of glucosinolates, antioxidants which assist in detoxification and reduce inflammation. They support efficient methylation (meaning everything from the cardiovascular to neurological systems are more likely to work optimally) in the body due to their folate and sulforaphane content. Wild Alaskan salmon is high in omega 3, which is a key nutrient for longevity – studies have shown that those with high levels of omega 3 (and in ratio with omega 6) have a higher life expectancy.
- 4 wild Alaskan salmon fillets, skinned
- 2 lemons, juice + zest
- ½ head green cabbage
- ½ head red cabbage
- 8 Brussels sprouts
- 1 carrot
- Olive oil
- Small bunch of coriander
- ½ cup of walnuts
For the lemon garlic tahini dressing
- ⅓ cup/85 ml tahini paste
- 1 tbsp olive oil
- 1 garlic clove crushed
- Lemon juice
- 4-5 tbsp cold water
- Salt to taste
- Preheat oven to 180C. Add salmon and juice of one lemon into a foil parcel. Transfer to a baking tray. Bake for 18-20 minutes.
- Thinly slice or shave all of the vegetables and put into a large mixing bowl with the coriander.
- Make the tahini dressing by combining the ingredients in a small bowl. Pour over the vegetables, tossing to coat them in the dressing.
- Toast the walnuts in a small frying pan on a medium heat until golden – stir them so they don’t burn. Add the nuts to the slaw.
- Once the salmon is cooked, serve warm or at room temperature, with the slaw.
Minestrone with brown rice spaghetti
This dish is nature’s multi-vitamin! It’s full of beta-carotene, vitamin C, magnesium, folate, vitamin K and B vitamins. It’s super high in fibre, which is great for balancing blood sugar levels, aiding elimination and controlling cholesterol. Plus, it’s rich in prebiotic power, which encourages the healthy bacteria to thrive in our gut, as well as supporting the immune system.
(Serves 4)
- 2 tbsp olive oil
- 2 carrots, roughly chopped
- 1 white onion, coarsely chopped
- 1 head of celery, coarsely chopped, keeping the leaves
- 4 garlic cloves, peeled
- 1kg Swiss chard, leaves shredded and stalks roughly chopped
- A good handful of parsley, finely chopped
- 400g can of plum peeled tomatoes, drained of most of their juices, roughly chopped
- 1kg cavolo nero stalks removed, leaves shredded (or savoy cabbage)
- 400g can of cannellini beans, drained and rinsed
- 150g brown rice spaghetti
- About 700ml vegetable stock
- A few sprigs of thyme and rosemary
- Parmesan
- Extra-virgin olive oil, for drizzling
- Heat the olive oil in a large saucepan and slowly fry the carrots, onion and celery until soft and dark. This will take about 20 minutes but it’s worth it – the slow cooking gives a lovely taste.
- Add the garlic and chard. Stir in the tomatoes and cook for 10 minutes or until reduced.
- Add Swiss chard leaves, cavolo nero, beans, and the boiling stock. Bring to the boil, then reduce the heat. Simmer for 30 minutes.
- At this point cook your spaghetti, drain, leave to the side and add olive oil.
- Once cooked, add your spaghetti and stir in the herbs. Serve hot with parmesan and a drizzle of extra virgin olive oil.
