Just a quick winter update for you. As you may know, I was away all last week so all my hard work scheduling has suddenly vanished and I’m slowly crawling back the hours so I’m back on track. This time of year we need warm hearty foods but we don’t want to limit our intake of healthy foods. Sugary and fatty foods are around us and we tend to drift away from a healthy diet when the cinnamon drinks and tarts come out. This list is just a reminder of the amazingly versatile foods you can eat at this time of year to stay healthy and not feel as though you’re missing out.
An essential in any healthy diet are vegetables. Most diets should consist of 70% of vegetables and the rest can be starches and proteins. Filling up on vegetables not only helps you fill fuller for longer it increases your vitamin and mineral intakes along with finding valuable sources for healthy fats and proteins. The building blocks of the body. Here are some suggestions for great vegetables to bulk your meals at this time of year.
- Butternut squash,
- Spring Onions,
- Perpetual Spinach.
- Broad Beans.
- Winter Salads,
- Potatoes (Sweet and red)
Any of the above veg is readily available at this time of year. Not only are they packed full of vitamins and minerals, vegetables are naturally low in sugar and fat and high in fibre so they’re a great additive to any healthy diet. They can be used as a main dish or as part of a dish, just remember the more veg the better!
Winter bulking foods;
These aren’t strict for winter but they suit stews,curries and slow cooked food very well. Most of the items on the list are less flavourful, meaning they carry flavours very well. They’re also high in carbohydrates filling you with a good source of naturally slow burning energy – the best kind.
New to my personal diet, this carbohydrate dense food is also packed full of protein which is necessary for good brain and heart function. It’s one of the best all-round food types for nutrient density as it includes; All commonly found protein chains,Manganese, and is very versatile from salads to stews! I have personaly used this as a bulking agent for curries & a curry pie.
This corn dish serves up a low-fat complex carbohydrate (corn) that is high in fiber. Corn is a great source of vitamins including folic acid, niacin, and vitamin C, and its insoluble fiber helps fill you up, lower cholesterol and weight.
Lest we forget the lovely lentil. It’s a heart staple for many vegetarian and Vegan diets. Not only is it full of fibre and natural proteins it’s versatile and suited to most dishes. Ranging for soups to ‘meat’ alternatives. For an extensive list of lentil recipes you can find read ‘For the Love of Lentils’.
Chia often comes in seed form and is sweetened and used for breakfasts and smoothies. That not all this wonder food can do! You can create Chia gel by steeping Chia in water over night, the gel can be used in soups and stocks as a thickener!
People are very wary of pasta but when the cold nights creep in you need something hearty. Secretly, hearty means one of two things; made from fat or made from sugars. Pasta is something that is ‘made from sugars’ not from the literal sense but it converts to sugar in your body giving you a burst of energy and a pick me up for this time of year. Still, keep your portions smaller that a first full and it will fill you up and keep you on track.
White beans (and red)
Depending on the bean type, with white-eye and red kidney beans being the best. You can find some great methods of cooking these to include in your diet. They’re higher in naturally occurring sugar (GI) but are super nutritious and full of fibre so having a small portion of beans should give you your intake for the day. Why not try smoked beans on toast or adding them to a homemade stew/chilli?
If you want to just add these to your meals you can of course read my ‘how to bulk your meals with veg’ post. As I may have sneakily mentioned, I do have an E-Book published.My lack of article today is due to a new book in the making. Please bare with me over the next 5 weeks whilst it’s in process, I’m sure it will go smoothly but if not, you may see more of these haphazard posts on your feed!