FEEL-GOOD RECIPES

Get inspired by these quick and nutritious meal ideas for winter...
FEEL-GOOD RECIPES

Baked sweet potato with black bean chilli

by Madeleine Shaw, nutritional health coach, blogger and author

Serves 4. Ready in 60 minutes.

FEEL-GOOD RECIPES

INGREDIENTS:

1 carrot
2 yellow peppers
2 celery sticks
2 tbsp of coconut oil
1 large white onion
2 crushed garlic cloves
2 tsp of ground cumin
1 red chilli
1 tsp of smoked paprika
1 tsp of dried oregano
2 cans of chopped tomatoes
800g cooked kidney beans
250ml of vegetable stock (freshly made – no sugar no preservatives)
1 tbsp of raw cacao powder
Salt and pepper
4 sweet potatoes
2 avocados

METHOD:

Preheat your oven to 200°C.

To make the chilli, chop up the carrot, pepper and celery into cubes.

Heat the coconut oil in a large pot, add the onion and a pinch of salt, sauté for 7 minutes until golden and add the garlic and cook for a few minutes more – but don’t let the garlic brown.

Add the cumin, chilli, smoked paprika, oregano and the chopped veg. Pour in the tomatoes, beans, stock and a large pinch of salt, cook for an hour then add in the cacao and more seasoning if needed.

While this is cooking, prick the sweet potatoes and place on a baking tray, bake for 45-50 minutes (dependent on the size of your potatoes), until cooked through.

Cut the sweet potatoes in half and top with the chilli, slices of avocado and serve.

See more of Madeleine’s recipes at madeleineshaw.com


Carrot and apple muffins

by Joe Wicks, fitness coach and author

Makes 10. Ready in 40 minutes.

FEEL-GOOD RECIPES

INGREDIENTS:

2 medium carrots, grated (130g)
2 medium eating apples, peeled and grated (170g)
100g ground almonds
60g raisins
1½ tsp mixed spice
1 tsp ground cinnamon
1 tsp baking powder
75g ricotta
3 eggs
2 tsp vanilla extract
125g cream cheese
2 tsp honey

METHOD:

Preheat your oven to 180°C and line a 12-hole muffin tin with small muffin cases.

Place all the ingredients (apart from 1 teaspoon of the vanilla extract, the cream cheese and the honey) in a large bowl and beat with a wooden spoon until fully combined. Divide the mixture equally among the muffin cases and slide into the oven.

Bake the muffins for 25 minutes, by which time they will be cooked through and a little golden on the top. Leave to cool.

While the muffins are cooling, whip together the remaining vanilla extract, cream cheese and honey, adding a splash of water to slacken if needed. When the muffins are totally cool, spread the cream cheese icing on top.


See more of Joe’s recipes at thebodycoach.com


Stewed breakfast apples with cinnamon and ginger

by Deliciously Ella, food blogger and author

Serves 1. Ready in 30 minutes.

FEEL-GOOD RECIPES

INGREDIENTS:

2 red apples
A handful of blueberries
1/2 an inch of fresh ginger
A heaped teaspoon of date syrup (or maple syrup/raw honey)
A heaped teaspoon cinnamon
1/2 a can of coconut milk
Refined sugar-free granola (you can find this in most supermarkets, or you can make your own)

METHOD:

Start by peeling your apples. Cut them into bite sized pieces, discarding the core. Place the pieces in a sauce pan with the blueberries, cinnamon and date syrup and cover the bottom few cm’s of the saucepan in coconut milk.

Allow the pan to start simmering on a low heat. As it cooks just watch that there’s always enough liquid and the apples aren’t sticking and burning to the bottom of the pan. If this is happening just add a little more coconut milk or some water.

Peel your ginger and then grate it onto a plate, then add this to the pan.

Allow the apple mix to cook for about twenty minutes, at which point all the coconut milk should be evaporated or absorbed.

Place the apples in a bowl and use the pan to heat up the remaining coconut milk for a minute or two, then pour this over the apples and add your granola.

You can make this recipe in big batches, allow to cool and then store in an air-tight container in the fridge if you want a speedy breakfast. The apples should last about five days if stored this way.

See more of Ella’s recipes at deliciouslyella.com

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