With Winter well under way, we’ve got some nutritious meal suggestions to keep you healthy and warm!



Curries are usually made from a base of three ingredients: Garlic, ginger and onion. 

When crushed, chewed or sliced garlic produces a compound called allicin. This compound not only helps prevent getting sick but can also reduce symptoms if you do get ill.

Adding a whole array of vegetables into curries can increase your intake of fibre which helps feed your gut to support a healthy microbiome. Tip: Remember to keep the skins ON.

Keen to give it a try? You can find our Turmeric Fish and Chickpea curry here


Soups like pumpkin soup or sweet potato soup are both high in Vitamin A (think ORANGE)

Vitamin A is a micronutrient that is crucial for protecting epithelium. Big word but basically: Epithelial cells function either to eradicate or communicate with immune cells to kick out immune invaders. 

Remember to add protein to soups to make sure you feel full and also maintain healthy hormones through winter. Our favourite idea at the moment is to blend red lentils and add this to veggie soups, then top with some tart greek yoghurt!

Keen to give it a try? You can find our Pumpkin and Red Lentil recipe here

Slow Cooked Meals  

Allowing ingredients to marinate together creates flavour and means that you will retain all the nutrition in the food you have put into your pot. This is advantageous to vs other methods of cooking like boiling.

The use of spices such as cumin, coriander, turmeric, paprika and pepper enhance the antioxidant content of the meal which further supports staying well. 

The benefit of these meals is that they are convenient for preparing in the morning and also freeze exceptionally well for future emergency meals.

Stay warm everyone,

Ash and Aimee 🙂