Eat Your Vegetables Day is only one day away, and winter can often be seen as a time of lack when it comes to vegetables (and fruit). However, Allsports Physiotherapy and Eat Smart Nutrition can confirm that there are definitely a lot of delicious vegetables on offer during our cooler months in Australia. Winter is a great time of year when it comes to food, soups, stews and casseroles in the kitchen whilst wearing your Ugg Boots, could it get any better?
Not only can winter meals be delicious and warming, but they can also be great for our health. Eating your vegetables (and fruit) seasonally come with great benefits for us. Think improved taste, greater nutrition content and it helps to support our local farmers. Not only this, vegetables are a great source of fibre (perfect for a happy gut!) and vitamins and minerals such as vitamin C, vitamin K and folate.
Still don’t know that to do with these vegetables? Not to worry, we’ve added a couple of quick and easy Winter warmer recipes below including some of our favourite winter veggies.
Vegetarian Thai Green Curry
Serves 4
Ingredients
- 350g hard tofu
- 2 bunches bok choy
- 1 head broccoli (about 2 cups)
- 1/4 cauliflower (about 1 cup)
- 3 tbsp green curry paste
- 1 x 400mL coconut cream
Optional:
- 2 cups rice and/or quinoa
Method
- In a large saucepan or pot cook curry paste for 1-5 minutes until fragrant.
- Add coconut cream. Fill the can with water and add to pot before bringing to the boil.
- Chop broccoli and cauliflower into small florets, then chop the stalks of the bok choy. Add both to pot.
- Dice the tofu into 2cm cubes and add to pot.
- Cook, stirring, for 5-10 minutes until the broccoli and cauliflower is soft.
- Add leaves of bok choy and cook until wilted.
- Optional: Cook quinoa and/or brown rice and place in bowls before topping with the curry.
Roast Pumpkin Chickpea Soup
Serves 4
Ingredients
- 1/4 Kent Pumpkin, skin on (approx. 4 cups cubed)
- 2 brown onions, diced
- 1 bulb garlic
- 2 cans chickpeas, drained
- 1L chicken stock
- 1/4 cup olive oil
- 1tsp paprika
Optional (to dress):
- 1 can chickpeas, drained
- 1/4 cup olive oil
- 100g sour cream
- Fresh oregano leaves
- Salt & pepper
Method
- Preheat oven to 180 degrees, line a baking tray with paper.
- Chop pumpkin into chunks leaving skin on and put onto tray, then drizzle with olive oil and paprika. Bake for around 30 minutes or until golden brown.
- In a hot pan sauté garlic and onion in olive oil until golden brown. Add in the roasted pumpkin.
- Add two cans of chickpeas and stock and let it simmer for 15 minutes.
- Optional: Mix remaining can of chickpeas in olive oil, add seasoning and place in the oven at 180 degrees for 15 mins.
- Remove from stove and let it cool slightly before mixing in a blender until smooth and creamy.
- Divide into bowls and dress with baked chick peas, sour cream, salt, pepper and oregano.
Leave a comment below if you give these recipes a try, and don’t forget to ‘Eat your Vegetables’!
For tailored nutrition advice for weight loss, athletes, food intolerances and more, you can contact Eat Smart Nutrition.
Article by Alexandria Friend (APD) and the team of dietitians at Eat Smart Nutrition.