Many of my clients share that in the past they have struggled to maintain a healthy diet because they got bored with the same meals and don’t want to be restricted to salads, especially in the colder months. Instead at this time of the year they want warm meals which not only taste good but fill them up.
Stews or soups are perfect at this time of the year, as they are easy to prepare and by using different vegetables, herbs and spices we can keep them interesting.
Stews are cooked by slowly simmering the ingredients, which makes them easier to digest. You need about 20 minutes for the preparation but once it’s cooking in the pot, you don’t need to do much. What’s best is that they can be kept for a few days, so you cook once and eat twice or three times, saving you time.
The recipe below is of a flavourful winter bean stew, made with herbs and spices to boost immunity and keep you healthy through the winter months. Turmeric’s active ingredient curcumin, has been shown to have anti-bacterial, anti-viral and anti-fungal activity. Ginger is well known for its anti-inflammatory properties.
Onions and garlic have sulfur containing compounds that reduce cancer risk. Cinnamon has anti-viral activity against various influenza viruses.
Also, beans are a good source of both fibre and protein, which slows down the digestion and keeps you full for longer. If you don’t have time to cook the beans, you can use BPA-free canned beans. Use any beans that you enjoy eating and feel free to add in some chilli flakes if you want to spice it up.
by Sujata Din
Sujata Din is a Certified Health Coach and Certified Professional Cancer Coach. In this regular column for ‘iGlobal’, she offers some special insights, from useful wellness tips to recipes for creations that are not only delicious but also healthy.