Winter lunches to keep you wholesome

 Image credit: Ripe Life

Image credit: Ripe Life

The perfect time to tackle your wholefood goals is in winter! Its cooler which means rugging up in cuddly clothes & sipping on hot teas, soups & stews! It is also the best time because you will step into summer feeling more confident, vibrant & beach ready.



Pantry Staples


Stocking your pantry with some staple ingredients will make lunch prep so much easier & you will find your weekly preparations stress-free!


-       Brown rice

-       Lentils

-       Quinoa

-       Barley

-       Vegetable stock

-       Organic canned tomatoes

-       Organic canned bean mix

-       Assortment of spices [ paprika, cumin, cardamom, nutmeg, chilli flakes ]



Keeping these in bulk in your pantry will make your Sunday prep more achievable


Using these ingredients + any vegetables or meats you wish to use means that you can make different curries, stews or soups.


Stew or Staples


The easiest way to start a stew is to sauté up some onions & garlic and add some spices … [ cumin & cardamom ] go great with root vegetable stews! You can easily add ¼ a teaspoon of those spices & then add your root veges

[ pumpkin, parsnips, turnips, carrots, potatoes, beets ] and then add your stock! I usually add a Litre of homemade stock or a rule of thumb is to just add enough stock to just cover the chopped up vegetables.


Now you need to decide whether you want it to be a soup or a stew! If you want it to be a stew, just leave it to boil until all the vegetables are soft enough to blitz with your stick blender. If you do want a stew, add a cup of lentils, brown rice or ½ a cup of barley to the stew as it comes to the boil until the stew thickens. You can then choose to add a can of organic tomatoes or omit the tomatoes with ½ a cup of coconut milk.





Curries are an incredible winter staple! You can easily make this in your slow cooker or in a big pot on the stove and serve with brown rice or quinoa for your weekly lunch fixes.


Saute a diced onion and a clove of garlic until soft & add 1 heaped tablespoon of miso paste + ¼ teaspoon of turmeric, ¼ a teaspoon of cumin and 2 tablespoons of rice wine vinegar or tamari sauce if you have no rice wine vinegar. Add 2 cups of split lentils and 1 Litre of organic vegetable stock & add some diced vegetables from your refrigerator. This can include some pumpkin, celery, carrots & eggplant or anything that you have that you love! Boil & simmer for 30-40 minutes until the lentils have thickened & your vegetables are tender & store in air-tight containers with your choice of grain.


You can always add ¼ cup of organic full cream coconut milk as well if you like a creamy curry base or keep as is!


Extra lunch tips


A few things to keep in mind when preparing your winter lunches is to make sure you are eaiting those starchy carbs during the day when your body has time to digest & break it all down well before you lay down to go to sleep. I usually have my potatoes & rice carbohydrates at this time in the day which usually gives me enough energy to go for afternoon walks or sunset runs.


Another tip to keep you on track is to make sure you are having enough to eat at lunch time! You don’t want to be eating a huge portion of food but you have to understand that dinner is going to be your smallest meal so make sure you are fuelling yourself enough during the day. I actually find this most difficult myself as I always love to comfort myself at dinner time but I am trying to keep myself onto this tip as well!


A general rule would be approximately 2 cups of fulfilling stew or curry + grains or 4 cups of soup!




Don’t fuss about trying to complicate your lunches! You can easily throw some onion, garlic, cumin, cardamom, turmeric, root veges & stock into a slow cooker & you will have the most delicious lunch prep ready to go! Don’t over-do it, don’t over-think it & stick to simple ingredients that you already have in your pantry. It won’t go wrong when you’re adding flavour from the spices and stock & nutrition from your vegetables & grains.


Humble Wholefoods x. 

Emily RobinsonComment