Shorter days and cooler nights signal that it’s time to hunker down inside. Unfortunately, this is when cold and flu germs are also making the rounds. Whether we’re delighting in the cosiness of our fluffy sweater or lying low because we’re under the weather, we often crave comfort foods.
Enjoy these delicious recipes that are not only nutritious, but might help you feel better too.
Chicken noodle soup
It’s delicious and offers it all—protein, vegetables, herbs and flavour.1
Makes 6 servings
Prep: 10 min Cook: 35 min
Ingredients
- 1 tsp olive oil
- ½ cup minced onion
- ½ cup diced carrots
- ½ cup sliced celery
- 2 garlic cloves, crushed
- 2 tbsp corn starch
- ¼ tsp dried oregano
- 1 bay leaf
- 3 cups reduced-sodium chicken broth
- 1 cup chopped cooked chicken breast
- 6 oz medium egg noodles, uncooked
- Black pepper, to taste
Preparation
- In a large saucepan over medium heat, heat the olive oil.
- Add onion, carrots, celery and garlic. Sauté until tender, about 5 to 6 minutes. Sprinkle the corn starch and dried oregano over the vegetables and stir to combine.
- Cook for 1 minute.
- Stir in chicken broth and bay leaf. Bring to a boil and reduce heat.
- Simmer, covered, for 20 minutes.
- Add chicken and noodles. Cook, covered, for another 10 minutes or until the noodles are tender.
- Discard the bay leaf. Add black pepper to taste.
Nutrition
(serving size: 1 cup)
Calories: 117; Total fat: 3g; Saturated fat: 1g; Sodium: 69mg; Cholesterol: 28g; Total carbs: 13g; Fibre: 1g; Sugars: 2g; Protein: 9g; Potassium 92mg
Cauliflower Pizza Casserole
With flavours borrowed from your favourite pizzeria, this warm, bubbly treat delivers gluten-free goodness and fibre too.2
Makes 4 servings
Prep: 10 min Cook: 40 min
Ingredients
- 2 heads cauliflower, sliced into 1-inch pieces
- 2 tbsp + 2 tsp extra virgin olive oil
- 14.5 oz can crushed tomatoes
- 1 tsp dried oregano
- 1 tsp garlic powder
- 1 cup low-fat ricotta cheese
- 1 cup shredded part-skim mozzarella cheese
Preparation
- Preheat oven to 220ºC.
- Lay out cauliflower onto two baking sheets and drizzle with 2 tbsp olive oil. Place in oven and cook until browned on the bottom, around 15 minutes. Flip and cook until both sides are browned, another 10 minutes or so.
- While the cauliflower cooks, use a saucepan over a medium flame to heat 2 tsp olive oil. Add crushed tomatoes, oregano and garlic powder, and simmer for about 5 minutes. Mix in ricotta.
- Remove cauliflower from oven, and reduce heat to 180ºC. In a large baking dish, spread one layer of cauliflower. Spread tomato and ricotta mixture over the cauliflower. Top with another layer of cauliflower.
- Sprinkle mozzarella cheese over the second layer of cauliflower. Bake until cheese is melted and starting to brown, around 15 minutes.
Nutrition
(Serving size: ¼ of baking dish)
Calories: 296; Total fat: 16g; Saturated fat: 5g; Sodium: 391mg; Cholesterol: 24mg; Total carbs: 27g; Fibre: 10g; Sugars: 16g; Protein: 17g; Potassium: 963mg
Spicy pineapple turmeric smoothie
It’s fresh and fruity with a spice that’s nice.3
Makes: 2 servings
Prep: 10 minutes
Ingredients
- 2 cups pineapple chunks, about 1 inch
- ½ cup orange juice
- ¼ cup full-fat coconut milk well-shaken
- 1½-inch fresh turmeric peeled and thinly sliced against the grain (or 1½ tsp ground turmeric)
- ½ medium ripe banana
- 1 medjool date, pitted
- ¼ Thai chili pepper or a pinch of crushed red pepper flakes
- 1 cup ice cubes
Preparation
- Combine everything but the ice in the blender.
- Add the ice. Blend on high speed until smooth, about 1 to 2 minutes.
- Divide into two cups and serve right away.
Nutrition
(Serving size: ½ recipe)
Calories: 174; Total fat: 3g; Saturated fat: 2g; Sodium: 12mg; Cholesterol: 0mg; Total carbs: 38g; Fibre: 5g; Sugars: 25g; Protein: 2g; Potassium: 595mg
1https://library.teladochealth.com/hc/en-us/articles/360057636614-Chicken-Noodle-Soup-Recipe
2https://library.teladochealth.com/hc/en-us/articles/4652047098515-Deconstructed-Lower-Carb-Comfort-Food-Favorites-
3https://nomnompaleo.com/spicy-pineapple-turmeric-smoothie
