Hearty Winter Recipes
It's hard to eat healthy when the weather starts to turn. Don't worry; eating well doesn't have to mean missing out.
Here are a few hearty yet healthy winter recipes, from liquids to solid foods, to help you stay on track.
Try it out this month and send us a picture of your meal in our BN Bariatric Community.
Reset and stay healthy with our 7-Day Winter Warmers Meal Plan, perfect for the cold months!
You can plan your meals for the week, including our easy winter recipes for breakfast, lunch, dinner and snack ideas.
Use BN Pure Pro, BN Fibre or Tasteless Collagen to help reach your daily protein and fibre goals.
Anti-Inflammatory Chicken & Ginger Soup
- Chop the onion, spinach, mushrooms, pumpkin and chicken. Peel and chop the tomato.
- Grate the potatoes, celery, ginger and carrot.
- Fry onion and chicken in a medium heat saucepan until brown.
- Add all the vegetables and approx.—1.5L of water. Add the Worcestershire and soy sauce, BN Fibre powder, pepper and ginger.
- Bring to boil, then simmer for 1 ½ -2 hours.
- Serve immediately, or store in the fridge for up to 5 days.
Indian Spiced Cauliflower Soup
- 1 scoop BN Fibre
- 2 teaspoons vegetable oil
- 1 brown onion, coarsely chopped
- 2 garlic cloves, crushed
- 1 tablespoon finely grated ginger
- 1 large green chilli, seeded, finely chopped
- 2 tablespoons mild curry paste
- 1 large cauliflower, cut into florets
- 1 large potato, peeled, coarsely chopped
- 1 litre (4 cups) chicken or vegetable stock
- 250ml light cream for cooking, a cream alternative
- 6 sprigs curry leaves
- 2 tablespoons vegetable oil, extra, to shallow fry
- Pappadums, to serve
- Heat the oil in a large frying pan over medium-high heat. Add the onion, garlic, ginger and chilli and cook, stirring, for 5 minutes or until onion softens. Add the curry paste and cook for 1 minute or until aromatic.
- Add the cauliflower, potato and chicken stock and bring to the boil. Reduce heat to low and simmer, stirring occasionally, for 20 minutes or until potato and cauliflower and tender. Remove from heat. Set aside for 5 minutes to cool slightly.
- Transfer cauliflower mixture to the jug of a blender and blend until smooth.
- Return to saucepan. Place over low heat. Add the cream and stir to combine. Cook for 2 minutes or until heated through. Taste and season with salt and pepper.
- Meanwhile, heat extra oil in a small frying pan over medium heat. Add half the curry leaves and cook for 1 minute or until crisp. Transfer to a plate. Repeat with remaining curry leaves.
- Ladle soup among serving bowls. Top with curry leaves. Serve immediately with pappadums, if desired.
Healthy Porridge Bowl
- Tip half the blueberries and all of the orange juice in a pan. Simmer until the raspberries soften, about 5 mins.
- Meanwhile stir the oats, milk and 450ml water in a pan over a low heat until creamy. Top with the blueberries, banana, almond butter, sliced almonds and chia seeds.
- 1 Scoop BN Pure Pro - WPI
- 400G Turkey, lean ground
- 1 cup Zucchini grated
- 2 tbsp Onion minced
- 1/2 cup Bread Crumbs, seasoned
- 1/4 cup Tomato Sauce
- 1 Egg
- 1 tbsp Sea Salt
- 2 Potatoes
- 2 large Garlic Cloves
- 2 tbsp Sour Cream, Low-Fat
- 1 tbsp Skim Milk
- 2 tbsp Chicken Broth
- 1/2 tbsp Light Butter
- Dash Ground Pepper
- 2 tbsp Fresh Thyme
- Put the potatoes and garlic in a large pot with salt and enough water to cover; bring to a boil until tender.
- When potatoes are tender, drain & mix the potatoes & garlic in the pan. Add the remaining mashed potato ingredients.
- Using a masher or blender, mash until smooth. Season with salt and pepper to taste.
- Preheat the oven to 180°. Line a mun tin with cupcake cases.
- Add all the meatloaf ingredients to a large bowl, mix until all ingredients are combined.
- Place meatloaf mixture into the mun tins, filling them to the top, making sure they are flat at the top.
- Remove from the mun tins and place onto a baking dish.
- Place onto a baking dish & serve.
Moroccan Shepherd's Pie
- 1 tablespoon olive oil
- 500g lamb mince
- 1 brown onion, halved, thickly sliced
- 1 carrot, chopped
- 1 tablespoon harissa spice blend
- 410g can crushed tomatoes
- 2/3 cup Massel beef stock
- 100g green beans, trimmed, cut into 2cm pieces
- 900g sweet potato, peeled, chopped
- 1/2 teaspoon ground cinnamon
- 20g butter, chopped
- 1 scoop BN Fibre
- Heat oil in a large, deep frying pan over medium-high heat. Add mince. Cook, breaking up with a wooden spoon, for 5 minutes or until browned. Add onion, carrot and harissa. Cook, stirring, for 5 minutes or until onion is softened. Add tomato and stock. Bring to a simmer. Reduce heat to medium-low. Simmer for 7 minutes or until thickened slightly. Stir in beans. Cook for 4 minutes or until beans are just tender.
- Meanwhile, place sweet potato in a microwave-safe bowl. Add 1/4 cup cold water. Cover. Microwave on HIGH (100%) for 6 minutes or until tender. Drain. Mash until smooth. Add cinnamon and butter. Stir with a wooden spoon until combined. Season with salt and pepper.
- Preheat grill on high. Spoon mince mixture into a 2-litre-capacity flameproof baking dish. Dollop with mash. Grill for 2 minutes or until mash is lightly browned. Serve.
White Chocolate Raspberry Muffins
- 1 scoop of BN Pure Pro - WPI
- 1/2 cup gluten-free baking flour
- 1/2 cup coconut flour
- 1/2 cup calorie-free sweetener
- 2 tsp. baking powder
- 1/2 tsp. salt optional
- 1/2 cup (4 large) egg whites
- 1/3 cup creamy cashew butter
- 1/3 cup unsweetened almond milk
- 1 1/2 tsp. pure vanilla extract
- 2/3 cup raspberries fresh or frozen
- 1/4 cup white chocolate chips
- Preheat oven to 180C
- Whisk together dry ingredients (through salt) in a medium mixing bowl.
- Add wet ingredients (through vanilla) and mix until no clumps remain.
- Gently fold in raspberries and white chocolate chips (mixture will be thick).
- Scoop batter into six wells of a muffin tin that have been coated with cooking spray. If you’re using liners, coat the insides of the liners with cooking spray. For smaller, lower-calorie muffins, divide between nine wells.
- Bake for 30-35 minutes until golden brown and a toothpick or knife inserted comes out mostly clean.
- Leftover muffins will be kept in the fridge in an airtight container for at least one week or in the freezer for one month.
- Place the lamb shoulder into the slow cooker. Season heavily with sea salt and cracked pepper.
- Remove the leaves from rosemary sprigs and scatter around the lamb. Add the onions and chicken stock.
- Cover and cook on low for 6 to 8 hours, at which point, the lamb should be so tender that all you need to do is tear the meat away with tongs.
- Serve the lamb on a platter with the onions and drizzle with delicious melty onion sauce.
Chicken & Sun-Dried Tomato Orzo
- 8 ounces orzo, preferably whole-wheat
- 1 cup water
- ½ cup chopped sun-dried tomatoes, (not oil-packed), divided
- 1 plum tomato, diced
- 1 clove garlic, peeled
- 3 teaspoons chopped fresh marjoram, divided
- 1 tablespoon red-wine vinegar
- 2 teaspoons plus 1 tablespoon extra-virgin olive oil, divided
- 4 boneless, skinless chicken breasts, trimmed (1-1¼ pounds)
- ¼ teaspoon salt
- ¼ teaspoon freshly ground pepper
- 1 9-ounce package frozen artichoke hearts, thawed
- Cook orzo in a large saucepan of boiling water until just tender, 8 to 10 minutes or according to package directions. Drain and rinse.
- Meanwhile, place 1 cup water, ¼ cup sun-dried tomatoes, plum tomato, garlic, 2 teaspoons marjoram, vinegar and 2 teaspoons oil in a blender. Blend until just a few chunks remain.
- Season chicken with salt and pepper on both sides. Heat remaining 1 tablespoon oil in a large skillet over medium-high heat. Add the chicken and cook, adjusting the heat as necessary to prevent burning, until golden outside and no longer pink in the middle, 3 to 5 minutes per side. Transfer to a plate; tent with foil to keep warm.
- Pour the tomato sauce into the pan and bring to a boil. Measure out ½ cup sauce to a small bowl. Add the remaining ¼ cup sun-dried tomatoes to the pan along with the orzo, artichoke hearts and 6 tablespoons cheese. Cook, stirring, until heated through, 1 to 2 minutes. Divide among 4 plates.
- Slice the chicken. Top each portion of pasta with sliced chicken, 2 tablespoons of the reserved tomato sauce and a sprinkling of the remaining cheese and marjoram. Back to blog
Pumpkin-Ricotta Protein Pie
- 2 cups 100% pure pumpkin puree, canned, without salt
- 2 eggs, large
- 1 cup milk, non fat (skim milk)
- 1 cup ricotta cheese, part skim
- ⅓ cup Natvia for Baking or Splenda Sugar Blend
- 2 scoops BN Pure PRO (Whey Protein Isolate)
- ½ teaspoon salt
- 1 teaspoon cinnamon, ground
- 1 teaspoon nutmeg, ground
- 2 ounce package pecan halves
- Preheat oven to 180ºC.
- Spray 9-inch pie dish and 4 small ramekins with non-stick spray.
- Blend ricotta cheese, eggs and ½ cup of milk until smooth, it should be liquid-like.
- Add remaining ingredients and blend until smooth.
- Pour liquid mixture into sprayed cooking dish, decorate with pecans on top.
- Bake for 40 – 45 minutes or until middle is set and fairly solid. It should not jiggle when fully cooked. The sides and centre should brown and grow up to double its size. If you experience over-browning on the top, reduce temperature to 180ºC for the remainder of the cooking time.
- Cool for 1 hour before cutting. This also allows for the pie expansion to settle.
- Slice into 12 even pieces with a clean knife. Wipe the knife between each slice for a clean cut.