Comfort food that’s good for you
Tiff Hall is founder of online health & fitness program TIFFXO.COM, an author, ninja and expert trainer who was a trainer on The Biggest Loser Australia and health expert on The Living Room.
It’s not your imagination – winter can really get your appetite going. We start craving the dishes that make us feel warm and cosy, high calorie and carby foods like stews, mash, and mac and cheese, as these meals stimulate the “feel good” serotonin. If only we found warm comfort in carrot sticks!
Ninjas, be conscious of comfort eating. There are plenty of healthy food options that will still keep you warm. Being cold isn’t an excuse to drown yourself in comfort food! Practice mindful eating and allow yourself to have that hot chocolate, but make sure you appreciate and savour it. Make sure you’re making smart swaps too, use cauliflower for that mac and cheese, bake an apple with honey and sultanas instead of reaching for the pie, bring your lasagne to the modern world and replace your pasta with vegetable slices like zucchini or eggplant instead. It’s not about denying yourself, it’s about making better choices.
By putting a few things in place, you can enjoy healthy comfort food so you don’t miss out. Head to the shops with your list and come home and prep as much as you can. Bulk cook as many veggies or meals as possible, whiz up some quick and easy soups so you know you have a go-to waiting for those late nights, and prep your dinners the night before and get them into your slow cooker. The more you pre-plan, the less those cold days will derail you.
Instead of spending your winter feeling deprived, try my recipes to feel delicious all winter long. Oh, and make sure you spend some time outside every day to boost your mood and bone health with your daily dose of Vitamin D.
Porridge with Blueberry Compote | SERVES 2 | PREP 5mins | COOK 5mins
Breakfast is the most important meal of the day as it sets you up properly to fuel your day and get your metabolism firing. Embracing my TIFFXO winter warmers like my Porridge with Blueberry Compote is not only going to hit that warm, cosy spot the Three Bears would be jealous of, it’s going to keep you going all day long. Warming spices like cinnamon and nutmeg also play a supporting role in making you feel so warm and cosy inside.
Ingredients
1/2 cup rolled oats (if gluten-free, use brown rice or quinoa flakes)
50g vanilla protein powder
1/2 cup Greek yoghurt
120g fresh or frozen blueberries
2 tsp honey
Method
1. Place oats in a small saucepan with 1¼ cups water and cook over medium heat stirring until thickened, around 2–3 minutes. Remove from heat and stir through protein powder.
2. Meanwhile, place blueberries in another saucepan with 1 tbsp water and honey and gently simmer until blueberries are warm and just holding their shape.
3. Divide porridge between two bowls and top with yoghurt, blueberries and a drizzle of honey.
Healthy Breakfast Hash | SERVES 1 | PREP 5mins | COOK 15mins
When you’re sick and tired of the same old scrambled eggs in the morning, it’s time to reach for my Healthy Breakfast Hash. Eggs provide us with a superior form of protein and fats which keep us feeling fuller for longer and the sweet potato is not only comforting, but also loaded with antioxidants, vitamins, help stabilise blood sugar and keep you warmer and fuller for longer. What does this equal? A happy Ninja and a happier, more energised body.
Ingredients
2 tsp sunflower kernels
100g sweet potato (peeled and 2cm diced)
1 tsp olive oil, 1/4 tsp sweet paprika
100g shredded kale (leaves only)
1/2 red capsicum (deseeded and 2cm diced)
1 spring onion (finely sliced)
2 eggs (cracked into a cup)
salt and pepper to taste
Method
1. Heat a small frypan over medium heat, toast sunflower seeds and set aside.
2. Add sweet potato, 1/2 cup water and 1⁄4 tsp salt. Bring to the boil, cover and simmer for 6 minutes, or until almost cooked.
3. Drain potatoes, add oil, paprika, kale, capsicum and spring onion, toss well, cover and continue to cook for another 3–4 minutes.
4. Gently add eggs to the centre of the pan, cover and continue to cook for another 2–3 minutes, or until eggs are cooked to your liking.
5. Season with salt and pepper, top with seeds and serve.
Pumpkin, Onion & Feta Pie | SERVES 4 | PREP 15mins | COOK 60mins
I mentioned earlier it’s not about denying yourself, it’s about making smarter choices, like my Pumpkin, Onion and Feta Pie. Lunch is important for a few things. Not only does it give you a chance to have a break from the morning’s tasks, but it also allows you to refuel yourself to keep you going for the rest of the arvo, and I’m not sure there is a more delicious way than with this pie.
Ingredients
400g pumpkin (3cm diced)
1 red onion (peeled and cut into wedges)
3 tsp olive oil
salt & pepper (to taste)
3 sheets filo (or gluten-free pastry) pastry
8 large eggs, 150ml milk
150g feta (crumbled)
1 sprig fresh thyme (leaves picked)
1 tsp lemon juice | 250g baby spinach
Method
1. Preheat oven to 180°C, line a baking sheet with baking paper and brush a small ovenproof dish with 1/2 tsp of oil.
2. Toss pumpkin and onion with 1 tsp oil, season with salt and pepper and arrange on baking tray. Roast for 20–25 minutes or until pumpkin is cooked. Set aside.
3. Meanwhile, brush filo sheets with 1/2 tsp oil and layer in prepared dish.
4. Whisk eggs and milk together and season with salt and pepper.
5. Arrange pumpkin and onion over filo and scatter over feta and thyme. Gently pour egg mixture over and tuck any excess pastry into sides. Bake for 40 minutes, or until pie is golden and cooked in the centre.
6. Whisk remaining oil and lemon juice together, season with salt and pepper and toss with spinach.
7. Cut pie into quarters and serve with salad.
Get happyfit with Tiff at www.tiffxo.com
