Many of us struggle to face our usual summer salad or sandwich when the temperature drops! During the colder months, we love to prepare some more warming options that don’t compromise on taste or nutrition.
As always, including plenty of vegetables, along with adequate amounts of slow-releasing carbohydrates, lean protein and healthy fats, is key to creating a nourishing, satisfying meal that will keep you powering on throughout the afternoon.
Warming salads
Stay with us! Including at least one warm component is key to creating a Winter-ready salad (find our formula for a satisfying salad, here). This might look like re-heating leftover proteins or roasted vegetables, or perhaps – where time allows – preparing a quick, warm protein source fresh.
Some of our favourite quick protein sources to add to salads are:
- Leftovers (of course!); slow-cooked meats re-heat really well, without drying out too much.
- Grilled chicken; tenderloins pan fry in minutes!
- Some tofu or haloumi, either pan fried or cooked in the sandwich press.
- Ready-made tuna and bean mixes from the supermarket, which need less than a minute in the microwave!
Some Winter-ready salads to try:
- Freekeh, roasted broccoli and bitter leaves (like rocket, radicchio and endive) with (leftover) slow-cooked lamb. A simple salad dressing of extra virgin olive oil and balsamic works beautifully.
- Israeli couscous with mixed roasted vegetables, grilled chicken, and pesto (a wonderful source of healthy fats when made with a variety of nuts and seeds, and extra-virgin olive oil).
Toasted sandwiches + wraps
Many of us love a generous salad sandwich or wrap in the warmer months, but they don’t quite hit the spot as the temperature drops. Toasted options are a wonderfully warming alternative, just don’t forget to include plenty of veggies! We also love to opt for a wholegrain bread or wrap, and skip the butter – if you’re after a super golden result, try a light brushing of extra virgin olive oil.
Some warming Winter toasties to try:
- Wholegrain toasted sandwich with shredded chicken, cheddar, (leftover) roasted pumpkin and capsicum, and baby spinach.
- Toasted wholemeal Lebanese wrap with falafel, hummus, (leftover) roasted beetroot and eggplant, and rocket leaves.
Nourishing soups
A Winter staple! Soups are a wonderful way to enjoy a serve (or two!) of vegetables, with shredded chicken and legumes low-fuss, adaptable protein sources. We love to serve our soups with a drizzle of extra virgin olive oil for a quick and easy source of healthy fats.
Embrace soup season with two of our favourites:
- Minestrone. Achieve adequate protein with a generous serving (~1 cup per serve) of legumes (e.g. lentils, chickpeas, cannellini beans) within the soup. Include some wholegrains (e.g. risoni pasta, barley) as well, or add some wholegrain bread on the side, for a good-quality source of carbohydrates.
- Pumpkin and lentil. Blitzing cooked red lentils and pumpkin together yields a delicious result! Top with some toasted pumpkin seeds and a drizzle of extra virgin olive oil, and serve with a slice of crusty wholegrain toast.
Tell us, what’s your go-to Winter lunch?
For expert dietary support to meet your unique goals and requirements, book your first appointment with one of our wonderful Accredited Practising Dietitians today.
Written by Caitlin Branch, Student Nutritionist, and Amanda Smith, Accredited Practising Dietitian.
