Cheap and healthy winter recipes: Shepherd’s pie, tuna mornay, Zoodle bolognese, curry

Winter weather often means rotation of high-carb staples at the dinner table.

But with a few simple replacements of nutritionist Sarah di Lorenzo, you can give your favorite comfortable food a delicious and nutritious makeover.

Watch: Sarah shows in the video above how to make a healthier version of her

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And not only is it healthy, but Di Lorenzo’s recipes are also budget-friendly.

“These are all family-friendly and perfect for anyone considering weight loss,” clinical nutritionist and author. 10:10 diet Said sunrise..

“As far as I’m concerned, they have so many different elements that they’re actually all in one meal … and you can even freeze them.”

Sarah’s Healthy Twist Against Shepherd’s Pie

For 6 people

material

• Olive oil
• 1 cup of mushrooms, diced
• 2 cups of finely chopped kale
• 1 chopped red pepper
• 1 onion
• 1 carrot
• 1 can of black beans (Please rinse well)
• 1 tablespoon tomato paste
• Pumpkin 500g
• 1 teaspoon butter
• Minced beef 1/2kg
• 1/2 cup vegetable stock
• 1 tablespoon almonds
• 2 tablespoons of chives, chopped
• Salt and pepper

procedure

Pumpkin mash

• Steam the pumpkin. Then mash with a potato masher and add a little salt and 1 teaspoon butter.

Beef mixture

• Add 1 tablespoon of oil, onions, carrots, mushrooms, peppers, kale and tomato paste to a frying pan over medium heat until tender and add beef to cook. Next, add black beans. Then add almond flour and vegetable stock and cook further until the mixture begins to thicken.
• Add the mix to the baking dish and top with the mashed potatoes. Bake at 180 ° C for 20 minutes.
• Garnish with the chives chopped above.

Sarah’s Healthy Tuna Morning

For 4 people

material

• 1 teaspoon of olive oil
• 1 chopped onion
• 2 celery sticks, chopped
• 1 chopped carrot
• 2 chopped zucchini
• 1x425g canned tuna
• 1/2 cup of parmesan cheese
• Cook 2 cups of brown rice
• 1 cup of spinach leaves
• 1 small cauliflower head
• Butter 50g
• 1/2 liter of vegetable stock
• Milk dash
• Salt and pepper

Method

1. Cook cauliflower in vegetable stock until tender. Preheat the oven with a 180 ° C fan. Fry the onions, celery, carrots and zucchini in the sauce until tender.
2. In a blender, add cooked cauliflower, butter and milk and electric shock until it looks like white sauce. Place rice on a baking dish, add cooked vegetables, spinach, and flake tuna, and sprinkle white sauce on top.
3. Sprinkle with cheese and bake for 20 minutes or until golden.
4. Serve with salad and decorate with herbs, salt and pepper

Sarah’s Zudre Bolognese

For 4 people

material

• Minced turkey 400g
• 1 tablespoon of olive oil
• 1 cup of chopped carrots
• 4 pieces of garlic
• 1 onion
• 2 chopped celery
• 1 can of chopped tomatoes
• 1/2 cup of fresh basil
• 4 Zucchini
• Salt and pepper

Method

• Put garlic, onions and olive oil in a frying pan and simmer until translucent, then add celery, carrots, salt and pepper and simmer for a few minutes. Add minced tomatoes and turkey, cook on medium heat until completely cooked, then add basil. Boil on low heat for about 20 minutes.
• Zucchini-Make noodles with a spiral slicer or potato peeler. Place in a frying pan for a few minutes to cook. Add salt and pepper.
• Garnish with fresh basil from above.

Sarah’s winter curry

For 6 people

material

• 3 tablespoons of sesame oil
• 1/2 teaspoon cumin
• 1/2 teaspoon turmeric
• 6 pieces of garlic
• 1 tablespoon ginger
• Pepper (Cayenne or Bird’s Eye), taste
• 1 onion, diced
• Salt and pepper
• 2 tablespoons of tomato paste
• 1 cup diced pumpkin
• 1 parsnip, chopped
• 3 cups of vegetable soup or stock
• 1 cup of cooked chickpeas
• 2 cups of chopped cauliflower

Options: salt and pepper

Option: Greek yogurt, offer

1 bunch of coriander, provided

Method

1. Add oil, cumin, turmeric, garlic, ginger and chili peppers to a medium-heated soup pot. Stir well. Add onions, salt and pepper and simmer until clear.
2. Add tomato paste, pumpkin, parsnips and vegetable soup. Bring to a boil. Reduce the heat to low. Cook for about 10-15 minutes, or until the vegetables are completely cooked. Add chickpeas and cauliflower and cook for another 6 minutes.
3. Season with salt and pepper (if needed). If you use it, add Greek yogurt and coriander.