Are you resolved to eat more healthily, but finding that cold cereal and salads just aren't cutting it this time of year? Fit For Anything is here to help you in your quest for recipes that are light in calories, fat, and carbs but are still high in flavour. And, best of all, these warming and hearty recipes are perfect for the colder weather this season, making the most of winter’s finest produce.
For an easy meal, nothing beats a homemade soup. Make it rich in taste but low in fat and you have a winner for everyone in the whole family.
Winter Minestrone Soup
You CAN’T go wrong with a Winter Minestrone Soup. There are only 333 calories per serving! It features plenty of veggies, is packed full of flavour, and is low in free sugars. It’s perfect to make in a large batch so you can enjoy leftovers for lunch throughout the week. It also freezes well so you can defrost for another time when you’re too busy to cook or post workout.
- 2 tsp extra virgin olive oil
- 2 cloves garlic diced
- 2 carrots diced
- 1 stalk celery diced
- 1 potato peeled and diced
- 400 grams tinned tomatoes
- 2 cups liquid vegetable stock salt reduced
- 1/3 cup wholemeal pasta raw, any shape
- 1/3 cup dried red lentils
- 1 tsp dried rosemary
- 4 slices wholegrain or gluten-free bread of choice
- 1/3 cup grated Parmesan
- Heat the oil in a saucepan over medium heat. Add the garlic and sauté for 30 seconds – 1 minute.
- Add the carrot, celery and potato and coat with oil and garlic, cooking for a further 1-2 minutes.
- Add the tinned tomatoes (breaking them up with a spoon), stock, pasta, lentils and rosemary. Bring to a boil then reduce to a simmer for 15-20 minutes or until pasta and lentils have cooked through. Add a little more stock if soup is getting too thick.
- When ready to serve, toast the bread and sprinkle soup with a little parmesan cheese.
Baked Barley Risotto with Butternut Squash
For a satisfying dinner, baked barley risotto with butternut squash may sound intimidating (who wants to stand over the stove stirring all night?), but this version practically cooks itself. Stir for just seven minutes, and then put the whole thing in the oven to finish cooking.
- 2 tablespoons olive oil
- 1 small butternut squash (about 11/2 pounds)—peeled, seeded, and cut into 1-inch pieces (about 3 cups)
- 1 onion, finely chopped
- salt and black pepper
- 1 cup pearl barley
- 1/2 cup dry white wine
- 3 cups low-sodium vegetable broth
- 5 ounces baby spinach
- 1/2 cup grated Parmesan (2 ounces), plus more for serving
- 1 tablespoon unsalted butter
1. Heat oven to 200° C. Heat the oil in a Dutch oven or large oven-safe saucepan over medium-high heat. Add the squash, onion, ¾ teaspoon salt, and ¼ teaspoon pepper and cook, stirring often until the onion begins to soften, 4 to 6 minutes.
2. Add the barley to the vegetables and cook, stirring, for 1 minute. Add the wine and cook, stirring, until evaporated, about 1 minute. Add the broth and bring to a boil; cover the pot and transfer it to the oven. Bake until the barley is tender, 35 to 40 minutes.
3. Stir in the spinach, Parmesan, and butter. Serve with additional Parmesan.
Healthy Hot Chocolate
If a warm drink on a cold winter’s evening is your thing, why not curl up on the couch with this healthy hot chocolate alternative. Served warm and filled with the comforting flavours of vanilla, honey and cinnamon, this hot drink will have you leave you satisfied while enjoying its tasty goodness! And best of all its only 198 calories per serving.
- 1 tbsp chocolate flavour protein powder 12.5g
- 1 tsp cacao/cocoa 4g
- 1 cup reduced fat milk 250ml
- ¼ tsp vanilla extract 1.25ml
- 1 tsp honey 5ml
- 1/8 tsp cinnamon 0.125g
- Add the protein mix and cacao/cocoa to a saucepan with the milk. Stir over a low heat until warmed through.
- Stir in vanilla and honey until well combined.
- Pour into a mug and sprinkle with cinnamon to serve.