There’s no doubt about it; it is a lot harder to say no to our favourite comfort foods when it’s dark, cold and wet out. But staying healthy during winter doesn’t have to mean you sacrifice feeling satisfied; there are plenty of ways you can create warming meals that don’t come with a side of guilt. Our favourite? Soup!
We spoke to Orla Hugueniot, a Senior Nutritionist at Nutrition Australia, about how we can create healthy, delicious and filling soups…
RESCU: What can we do to prevent winter weight gain?
Olga Hugueniot: Firstly, eat your vegies! One great way of packing the vegies in and satisfying the need for ‘warmer’ foods is soup. Appliances such as the Tefal Soup & Co soup maker really is a time saver when it comes to preparing nourishing, nutrient-packed meals fast, to keep you fit and healthy through winter.
Pop some homemade soup in a flask and bring to work – a great way to get at least 2 of your 5 vegies per day.
RESCU: We love soup but it is tempting to load up on the side of bread. How can we ensure our soup is filling enough that we don’t need that dose of carbs?
Olga Hugueniot: Carbohydrate foods, particularly those based on wholegrains are a good source of energy and the main source of a range of nutrients in our diet. As well as starch, they contain fibre, calcium, iron and B vitamins.
Some people think that carbs are fattening, but gram for gram they contain fewer than half the calories of fat. Do watch out for the added fats used when you cook and serve them – this is what increases the calorie content!
Most of us aren’t getting enough fibre. Wholegrain foods, such as a multigrain bread roll, can help to contribute to the fibre content of our diets.
Women need 25g of fibre per day (pregnant women should have 30g/day), where as men need about 30g per day. Older Australians should be having 30g/day.
RESCU: Which ‘super foods’ can we incorporate into our soups?
Olga Hugueniot: All Vegetables (and fruits) are low in fat, salt and sugar and are a good source of dietary fibre.
Adding lentils, beans peas and pulses to your soups, not only increases their protein content, it also adds much needed fibre, especially soluble fibre, to the diet.
Nutrition Australia Tips for Eating Healthy in Winter
1. Eat your veggies! Go for 5 serves of vegetables each day for good health and to protect against disease. One great way to pack in veggies and satisfy the need for ‘warmer’ foods in winter is with soup.
2. Choose vegies in season during winter, such as broccoli, pumpkin or baby carrots. Grate carrot and zucchini into your sauces, stews and soups to hide from un-keen eyes.
3. Spice up your life! Use spices, garlic, lemon juice and fresh herbs to flavour your veggies and skip the salt.
4. For added fibre, don’t peel the vegetables before making soups and stews.
5. Get sweet with sweet potato; a delicious low GI alternative to the humble potato, rich in immune boosting beta-carotene. Bake them for a yummy winter warm up!
6. Broccoli, the benefits are endless; an excellent source of cancer fighting antioxidants, vitamin C, vitamin K, potassium, fibre and more.
7. Stews, casseroles and curries are also fantastic ways to stock up on veggies over winter. Don’t forget to add in pulses such as red kidney beans, lentils and chickpeas – they contain protein and are packed with fibre, keeping you fuller for longer.
8. Don’t use work as an excuse. Pop some soup or curry in a flask and take to work – a great way to get at least half you veggies for the day.
9. Make sure you have breakfast –warm meal such as porridge with fruit is a great way to start a chilly winter’s day.
10. Warm drinks such as tea and coffee are great winter warmers when the mercury drops, just watch out for creamy coffees that are high in kilojoules. Always go for the skinny option.
Using the Tefal Soup and Co Soup maker you can boost your fibre in your diet with this Cream of Red Lentil and Curry Soup.
Ingredients
– 150 grams red lentils
– 100 g onion
– 1 clove of garlic
– 1 tbsp curry powder
– 1 tsp ground coriander
Method:
– Peel and cube the onion. Peel the clove of garlic
– Place the onions, lentils, garlic, curry powder, ground coriander and 900ml water in the Soup and Co.
– Press the P button to select programme P1. Confirm the programme by pressing the OK button.
– Leave to cook for 25 minutes. When the soup is ready, the appliance beeps three times.
– Serve hot with a wholemeal bread roll for extra fibre!
