12 comfort food recipes

12 comfort food recipes

With the cooler weather creeping in and Winter slowly approaching, we thought it was the perfect time to share some of the amazing recipes we have available to comfort your soul and warm you up on a chilly day. 

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3 Warm Breakfast recipes

Shakshuka 

Shakshuka is a recipe using eggs poached or baked in a spicy tomato sauce. A popular dish across North Africa and the Middle East.

Serves 2

INGREDIENTS
• 1 onion finely sliced
• 2 red capsicums finely sliced
• 2 cloves garlic
• 400g tinned diced tomatoes
• 1⁄2 - 1 tsp spicy harissa
• 4 eggs
• 1 tbsp chopped parsley
• Extra virgin olive oil spray
• 1 cup chopped Silverbeet or English Spinach
• Salt and pepper to taste
• 1 slice wholegrain toast or sourdough

METHOD

  1. Heat the oil in a heavy skillet like cast iron.
  2. Add onions and capsicum and spinach. Cook until soft for about 5 minutes, stirring occasionally. Add garlic and cook for another minute.
  3. Add tomatoes and harissa and cook for 7 minutes. Season well with salt and pepper and add more harissa if you would like more spice.
  4. With a wooden spoon, make 4 indentations in the mixture and add an egg into each one of them.
  5. Serve with a slice of wholegrain toast or sourdough.

Benefits
Eggs contribute high-quality protein, Vitamin D, and B vitamins like B12 and riboflavin, as well as choline, which are all essential for energy metabolism.

CALORIES + MACRO NUTRIENTS PER SERVE
CAL 333
PROTEIN 23.3g
FIBRE 12.5g
CARBS 27.4g
FAT 10.5g

Overnight Oats with Maple and Cinnamon

Serves 1

Ingredients

  • ½ cup rolled oats
  • 125ml almond milk (or preferred milk)
  • ¼ tsp cinnamon
  • 1 tsp maple syrup

Method

Mix ingredients together, cover and place in the fridge the night before. Grab and enjoy in the morning or heat through if you prefer. 

Benefits

Oats are a great source of calcium and B vitamins which are essential for nervous system health while cinnamon stabilises blood sugar levels and adds a hit of flavour. 

Nutritional value per Serve

  • 190 Kcal 
  • 5g Protein 
  • 4g Fat 
  • 32g Carbs 
  • 4g Fibre 

Slow Cooker Oatmeal with berries 

Serves 4

Ingredients

  • 1 cup oats
  • 4 cups water
  • 1 cup almond milk
  • 1 cup fresh or frozen blueberries
  • 1 cup sliced almonds
  • 1/4 cup maple syrup
  • 1 tsp vanilla extract
  • 1 tsp ground cinnamon
  • 3 tbsp. flaxseed meal  (optional)
  • Pinch of salt

Method

  1. Grease the inside of your slow cooker with a small amount of oil or cooking spray.
  2. Add the oats, water, almond milk, blueberries, sliced almonds, maple syrup, vanilla, cinnamon, flaxseeds and salt to the slow cooker. Stir to combine all ingredients.
  3. Cover and cook on low for 5-6 hours, or until the oats are tender and the mixture is creamy. Stir the oats well before serving.

Benefits

Oats are high in fibre and provide a slow and sustained release of energy throughout the day. They can help lower cholesterol and stabilise blood sugar, preventing spikes throughout the day that can cause us to have sweet cravings.

Adding almonds adds a punch of magnesium, calcium, protein and good fats. These super nuts are the perfect addition to the diet for recovery. They also keep you full and help stabilise blood sugar levels as they are slow burning fuel for your body.

Blueberries are packed with antioxidants and add a sweet little kick. Blueberries are high in antioxidants like anthocyanins and vitamin C, which can help reduce inflammation and soothe the digestive tract, potentially alleviating bloating.

Nutritional value per Serve

  • 397 Kcal 
  • 11g Protein 
  • 16g Fat 
  • 51g Carbs
  • 10g Fibre 

3 Hot Soup recipes

Lentil soup 

Serves 4

INGREDIENTS
• 200g dried lentils
• 1 onion, chopped
• 2 carrots, chopped
• 2 celery stalks, chopped
• 2 garlic cloves, minced
• 1 can diced tomatoes (400g)
• 1.5L vegetable broth
• 1 tsp cumin
• 1 tsp paprika
200g spinach
• Salt and pepper to taste


METHOD
In a large pot, sauté onion, carrots, celery, and garlic until softened. 

Add lentils, diced tomatoes, vegetable broth, cumin, paprika, salt, and pepper.
Bring to a boil, then reduce heat and simmer for 30-40 minutes until lentils are tender. 

Nutritional facts 

CALORIES + MACRO NUTRIENTS PER SERVE 

  • CAL 350
  • PROTEIN 20g
  • FIBRE 16g
  • CARBS 60g
  • Fat 3g

Tomato Soup (Serves 4)

Ingredients:
•    1 kg tomatoes, chopped
•    3 red capsicums, seeded and quartered
•    2 onions, cut into wedges
•    2 heads garlic
•    3 tbsp extra virgin olive oil
•    1 tsp Italian seasoning
•    Pinch cayenne pepper (optional)
•    Salt & black pepper, to taste
•    2-3 cups vegetable broth
•    1 cup oat cream or coconut cream
•    Sourdough bread (for serving)

Method
1.    Preheat oven to 200°C (400°F).
2.    Place tomatoes, capsicums, and onions on a baking tray. Drizzle with 2 tbsp olive oil, season with Italian seasoning, cayenne, salt, and pepper.
3.    Cut off the tops of the garlic heads and place on the tray.
4.    Roast everything for 40-50 minutes until tender.
5.    Blend the roasted vegetables with the broth until smooth.
6.    Pour into a pot, stir in cream, and simmer for 5 minutes.
7.    Serve hot with a drizzle of olive oil and toasted sourdough.

Macros per serving:
•    Calories: 180 kcal
•    Protein: 4g
•    Carbs: 20g
•    Fat: 10g
•    Fibre: 5g

Health Benefits:
•    Rich in lycopene: Tomatoes support gut and skin health and reduce inflammation.
•    Prebiotic support: Capsicums and onions feed beneficial gut bacteria.
•    Healthy fats: Olive oil supports gut lining and heart health.

Pumpkin soup 

Serves 6

Ingredients:

  • 6 cups pumpkin, peeled and cubed 
  • 1 bulb of garlic, whole

  • 2 carrots, chopped into big chunks
  • 2 small potatoes, whole
  • 1 onion, halved 
  • 3 tbsp. of olive oil

  • 2 teaspoons of cinnamon

  • 2 tsp turmeric powder 
  • 3 cups bone broth/stock 
  • 1 cup coconut milk
  • 1 cup coriander, chopped roughly

  • ½ cup cashews, chopped roughly 
  • Salt and pepper to taste 

Method

  1. Get a large oven tray ready and preheat the oven to 170C.
  2. Place the pumpkin, garlic (whole), carrots, potato and onion into a large bowl and toss in olive oil, cinnamon and turmeric. Ensure you coat every piece evenly. This is a job that only your hands can do well. Arrange the pumpkin on the oven tray with room for it to move. Use a second tray if needed. 
  3. Bake in the oven for at least an hour or until pumpkin has a little colour and carrots are super soft and tender. 
  4. Remove and allow vegetables to cool slightly before transferring to a food processor or back to a large bowl if using a hand blender. Squeeze the soft garlic from the bulb of cloves in. Add 1⁄2 the broth and start to blend.
  5. Continue to add the rest of the broth and coconut milk, blending into a luscious soup. Season to taste.
  6. Serve hot topped with fresh coriander and cashews on top. 

Benefits

Pumpkin is packed with nutrients and is super high in dietary fibre which aids in digestion and may assist with constipation which can reduce bloating caused by irregular bowel movements. It also contains antioxidants that have anti-inflammatory properties and help soothe the digestive tract. You can also scoop the seeds out and roast them separately with a little salt for a crunchy snack later.

Cashews are high in good fats, zinc and they are 21% protein so are a great addition to a vegetable based meal.

TURMERIC is the ultimate anti-inflammatory food! Turmeric works in every part of the body to reduce inflammation. It can also move out excess fluid and encourages huge detoxing from the liver so that all toxins are sent out of your body. This may assist with weight loss goals as well. 

Nutritional value per Serve

  • 350 Kcal 
  • 22g Fat 
  • 39g Carbs
  • 10g Fibre
  • 7g Protein 

4 Soul Hugging Dinner recipes

Slow Cooker Healthy Lasagne Recipe

Serves: 10
Preparation time: 20 minutes
Cooking time: 4-5 hours

Ingredients

For the Meat Sauce:

  • 450g lean ground turkey or chicken
  • 1 small onion, finely chopped
  • 3 cloves garlic, minced
  • 1 large carrot, finely chopped
  • 1 medium zucchini, finely chopped
  • 1 medium capsicum, finely chopped
  • 400g can crushed tomatoes
  • 170g tomato paste
  • 1 jar (425g) low-sodium passata tomato sauce
  • 1 tsp dried basil
  • 1 tsp dried oregano
  • 1 tsp dried parsley
  • Salt and pepper to taste

For the Cheese Mixture:

  • 1 cup ricotta cheese
  • 1 cup low-fat cottage cheese
  • 1 large egg
  • ½ cup freshly grated Parmesan cheese
  • 1 cup chopped fresh spinach

For Assembly:

  • 9 whole wheat lasagne sheets, uncooked
  • 2 cups shredded mozzarella cheese

Method:

  1. In a large skillet, cook the ground turkey or chicken over medium heat until browned. Drain any excess fat.
  2. Add the onion and garlic to the skillet and cook until the onion is translucent.
  3. Add the carrot, zucchini, and bell pepper. Cook for about 5 minutes until the vegetables are softened.
  4. Stir in the crushed tomatoes, tomato paste, tomato sauce, basil, oregano, parsley, salt, and pepper.
  5. Simmer on low for about 10-15 minutes.
  6. In a medium bowl, mix together the ricotta cheese, cottage cheese, egg, Parmesan cheese, and chopped spinach until well combined.
  7. Spread a thin layer of the meat sauce on the bottom of the slow cooker. Break the lasagna noodles to fit and create a layer over the sauce. Spread a layer of the cheese mixture over the noodles.
  8. Repeat the layers, ending with a layer of meat sauce on top. Sprinkle the shredded mozzarella cheese over the top.
  9. Cover and cook on low for 4-5 hours, or until the noodles are tender and the cheese is melted and bubbly.
  10. Let the lasagna rest for about 10 minutes before serving to allow it to set. Cut into slices and enjoy!

Nutritional information per serving:
Calories: 601
Protein: 38.8g
Carbohydrates: 75.9g
Fat: 16.2g
Fibre: 7.5g

Benefits:

Turkey is a lean source of protein that helps build and repair tissues, including muscles. Protein is also crucial for the production of enzymes and hormones that support various bodily functions. 

Capsicum, zucchini, and onions provide a variety of vitamins, minerals, and antioxidants that support immune function and reduce inflammation.

Tomatoes are rich in vitamins C and K, as well as antioxidants like lycopene, which help reduce inflammation and support heart health. 

Slow cooked beef cheeks

Slow cooked beef cheeks

Serves 4

INGREDIENTS
• 1kg beef cheeks
• 2 tablespoons olive oil
• 2 large onions, cut roughly
• 4-6 cloves of garlic
• 2 carrots, chopped roughly
• 1/2 cup beef broth or stock
• 1/2 cup water
• 1 cup pitted olives
• Rind of half an orange, cut into thin strips
• Juice of 1 whole orange

METHOD

  1. Brown the beef cheeks using the olive oil. Use a little more oil to soften the onions and garlic. You want them to become translucent and soft, not browned so keep the temp low. Throw in the carrots and cook for 5 minutes.
  2. Transfer all ingredients to the slow cooker or pressure cooker.
  3. Add in orange rind, juice, broth and 1/2 cup water. Ensure there is enough liquid to cover all the cheeks but don’t flood them.
  4. Put the pressure cooker on MEAT and PRESSURE for 1 hour. Once they are soft as butter (around 1-2 hours), remove the cheeks and put the cooker on high again to start reducing the sauce for about 15 minutes.
  5. If you are using a slow cooker, set it on low and leave it for 4-6 hours. Once the cheeks are cooked, remove them and pour the liquid into a saucepan to reduce.
  6. When ready to serve, put everything back in the pot, add the olives, and serve hot with sweet potato mash and greens.

Benefits
You will need a slow cooker or pressure cooker for this recipe. The slower and lower you can cook cheeks the better.

Having slow cooked and braised meat is a great way to allow nutrients direct access to our gut and the break down the amazing amino acids and collagen in this fatty cut of meat so we can heal our gut!


CALORIES + MACRO NUTRIENTS
FIBRE 11.2g
CAL 1279
PROTEIN 152g
FAT 48g
CARBS 55g

Slow Cooker Creamy Chicken Stroganoff 

Serve: 4

Ingredients: 

  • 4 chicken thighs
  • ½ onion, chopped
  • 3 garlic cloves, crushed
  • 2 tsp paprika
  • 1 tbsp dijon mustard
  • 2 bay leaves
  • 100ml chicken stock
  • 50ml white wine (optional)
  • 150g button mushrooms
  • 1 tbsp tomato paste
  • 1 tbsp Worcestershire sauce
  • ⅓ cup light sour cream or cottage cheese
  • 1 tbsp cornflour mixed with 1 tbsp cold water
  • Fresh parsley for garnish

Method:

Add all the ingredients to the slow cooker, except the sour cream, parsley and cornflour mixture, then cook on high for 4 hours or on low for 5-6 hours.

About 30 minutes before serving, add the sour cream and cornflour mixture to thicken the sauce. 

Garnish with fresh parsley, serve with brown rice or quinoa and enjoy!

Macros per Serving

  • Calories  300 kcal
  • Protein 26 g
  • Carbs 7 g
  • Fat 17 g
  • Fibre 1 g

Benefits

Chicken Thigh is High in protein and B vitamins, with more iron and zinc than breast.

Onion & Garlic supports immune function, contain prebiotic compounds.

Button Mushrooms are Low in calories, provide B vitamins, selenium, and antioxidants.

Vegetable curry 

Serves 4  

INGREDIENTS
• 1 can chickpeas, drained and rinsed
• 2 cups mixed vegetables (carrots, potatoes, peas)
• 1 can coconut milk
• 1 tbsp curry powder
• 2 cloves garlic, minced
• 1 tbsp olive oil
• 2 cups cooked brown rice

METHOD
Heat olive oil in a large pot over medium heat.
Add minced garlic and sauté until fragrant. Add mixed vegetables and cook for a few minutes. Add chickpeas, coconut milk, and curry powder.
Simmer for 20 minutes until vegetables are tender. Serve over cooked brown rice.

Benefits

Chickpeas and vegetables provide high fibre for gut health. Mixed vegetables add a variety of vitamins (A, C, K), beneficial for skin, immune, and bone health. Coconut milk contains healthy fats, which are good for skin and hair.Chickpeas provide plant-based protein, supporting muscle health.

CALORIES + MACRO NUTRIENTS per serve
FAT 14.7g
CAL 388
PROTEIN 10.2g
FIBRE 8.7g
CARBS 49.8g

2 Delicious Comforting Dessert recipes

This Gut-Friendly Apple Crumble is a lighter, nutrient-dense twist on the classic dessert, designed to support digestion and overall health.

Apple Crumble

(Serves 6)

Ingredients

For the Filling:
•    4 medium green apples (Granny Smith preferred, ~600g peeled and diced)
•    1 tsp cinnamon 
•    1 tbsp lemon juice 
•    1 tbsp honey or maple syrup 

For the Crumble Topping:
•    1/2 cup (50g) rolled oats   
•    1/4 cup (25g) almond meal 
•    1/4 cup (25g) whole-wheat flour 
•    2 tbsp (20g) ground flaxseeds  
•    2 tbsp (30g) coconut oil or olive oil 
•    1 tbsp (15g) coconut sugar or brown sugar (optional, for caramelised flavour)

Method

  1. Preheat your oven to 180°C (350°F).
  2. In a medium bowl, toss the diced apples with cinnamon, lemon juice, and honey or maple syrup (if using).
  3. Spread the apple mixture evenly in a baking dish.
  4. In a separate bowl, mix rolled oats, almond meal, whole-wheat flour, ground flaxseeds, and coconut sugar (if using).
  5. Add the coconut oil and mix with your fingers until the mixture forms a crumbly texture.
  6. Sprinkle the crumble mixture evenly over the apples.
  7. Bake in the preheated oven for 25-30 minutes, or until the topping is golden brown and the apples are tender.
  8. Allow to cool slightly before serving. Enjoy as is or with a dollop of unsweetened Greek yogurt for added probiotics.

Benefits

For Tummy Fat Reduction:
1.    Low-Glycemic Ingredients: Green apples, oats, and almond meal help stabilise blood sugar and reduce fat storage.
2.    Healthy Fats: Coconut oil or olive oil supports hormone regulation and promotes satiety.
3.    Cinnamon: Helps regulate blood sugar and enhances fat metabolism.

For Gut Health:
1.    Fibre-Rich Ingredients: Apples, oats, and flaxseeds promote digestion and support a healthy microbiome.
2.    Prebiotic Benefits: Flaxseeds and whole-grain ingredients feed beneficial gut bacteria.
3.    Optional Greek Yogurt: Adds probiotics to support gut health.

Nutritional value (Per Serving) 
•    Calories: 203 kcal
•    Protein: 3.5 g
•    Carbohydrates: 30.6 g
•    Fat: 8.2 g
•    Fibre: 4.8 g

High-Protein Chocolate Lava Cake

Serves: 2
 Ingredients:

  • 225g cottage cheese 

  • 2 eggs

  • 3-4 tbsp preferred sweetener

  • 2.5 tbsp cacao powder

  • Splash of vanilla extract

  • Optional: Chocolate chips

Method:

  1. Blend cottage cheese in a food processor until smooth, then transfer to an oven-safe dish or mug.

  2. Mix in eggs, cacao powder, sweetener, and vanilla extract. Stir well.

  3. Sprinkle chocolate chips on top.

  4. Bake at 175°C for 30-35 minutes. Airfry 160 for 20-30mins

  5. Let cool for 2 minutes before serving.

Macros per serve:

  • Calories: 290

  • Protein: 32g

  • Carbohydrates: 6g

  • Fibre: 6g

  • Fats: 7g

Health Benefits:

  • High in protein for muscle repair.

  • Low in carbs, supporting insulin balance.

  • Contains antioxidants from cacao for brain and heart health.

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