During the winter months it’s typical for us to crave warm and comforting foods like hearty stews, rich and heavy sauces or decadent drinks from our local coffee shop. Sadly so many of the ingredients we use are not great for our health or our waist lines.
Try these delicious alternatives to standard comfort fare:
§ If making a soup or stew, sub store- bought vegetable broth for homemade broth or water and seasonings. Store-bought broths most often contain high amounts of sodium, preservatives and MSG.
§ Forget high-fat cuts of meat, try legumes like chickpeas and lentils with brown rice as an excellent source of protein and fibre.
§ Rich sauces are loaded with fat and calories, switch up your oils and go for extra virgin olive oil, sesame oil or walnut oil and mixed with fresh or ground herbs and spices.
§ Many of the festive drinks found at our fav coffee shops are loaded with sugar, fat and way too many calories. Loose leaf tea shops are increasingly popular and have a wide variety of flavours. Check out these options as they often have sweet, dessert-like teas and many of the ingredients often have healing properties.
§ Thick, warm bread is delicious but can be refined and full of hidden sugars and preservatives. Stick with whole grains such as spelt, kamut or rye bread and slather coconut oil on top instead of butter or margarine for some healthy, heart-friendly fats.
Of course, a little bit of indulgence is ok but limit yourself to the amount of sugary treats and fatty foods you consume and your bod will thank you!
Here is a hearty and comforting stew that will warm your heart and soul while still allowing you to actually feel good about what you’re eating. All the nourishment and flavour, sans the guilt!
Butternut Squash and Lentil Stew
1.5 c. of sprouted green lentils
2 c. of vegetable stock
1 can of coconut milk
1 tsp of coconut oil
3 medium carrots
2 celery stalks
1 medium butternut squash
1 large white onion
2 red bell peppers
1 garlic clove
1 tsp sea salt
Big pinch of red chili flakes
¼ tsp turmeric powder
¼ tsp of garam masala
¼ tsp of coriander
1 bay leaf
How to make:
1. Preheat oven to 400F
2. Cover lentils with water and let soak for at least 20 minutes.
3. Cut butternut squash in half. Put an inch of water into a large baking dish and add squash, cut side down. Bake squash for 35 minutes.
4. Chop carrots, onion and celery into little pieces (about 1 cm thick)
5. Add oil to large pot and melt over medium heat, add carrots, onion and celery
6. Chop bell peppers into medium sized pieces and add to pot.
7. chop garlic into small pieces and add to pot
8. add sea salt and all spices, stir for 1-2 minutes
9. add vegetable stock and rinsed lentils. Bring to a boil. Reduce heat and let simmer for about 15 minutes.
10. Take squash out of the oven and after letting it cool for a couple of minutes, peel and cut into medium sized cubes.
11. Add squash and coconut milk to pot and let simmer for another 5 minutes.
Makes 3-4 servings.
Enjoy!
Post by: Danielle Felip, recipe by Annaliisa Kapp, CNP
Danielle (Dani) Felip is a Certified Personal Trainer and studying Applied Holistic Nutrition at the Institute of Holistic Nutrition in Toronto, Canada. She changed her life by changing her diet and lifestyle to a whole-foods, plant-based diet and aims to educate and inspire others to empower themselves to make conscious choices with what they eat and how they live.
