Tracy Breuning - Natural Nutritionist - Recipes


Winter Seasonal Tips and Recipes

Winter is a time in nature of reflection and trusting in spring to come.

In Chinese Medicine it is the Water Element, reminding us to keep hydrated with good oils as well as water.

It is an idea to put heat into our drinks at this time of year. Try some herbal teas: Nettle tea is good for the blood and for Iron and Dandelion is great in the afternoon as works on the kidneys and so 3-7pm is Kidney time in Chinese medicine. Peppermint is good after a meal as helps digestion. Camomile is relaxing so leave it until bedtime.

Skin Brush Daily just before a shower or bath. Use gentle movements towards the heart. This is great for thinning the lymph and sore throats.

Seasonal Vegetables

Beetroot, Brussels, Cabbage, Celeriac, Carrots, Garlic, Jerusalem, Artichoke, Kale, Leeks Leaf, Beet, Parsnips, Potato, Rhubarb, Watercress.

Seasonal Herbs

Parsley, Sage, Thyme, Rosemary and Dried Herbs

Seasonal Recipes

Pink Soup.

Serves 4

I large red onion
2 carrot
1 garlic clove
2 beetroots raw chopped
2 large sweet potatoes chopped
1 litre Good Quality Vegetable Stock

Heat the first 4 ingredients in oil and sweat them. After 5 minutes add in the beetroot and the sweet potato and stock. Simmer for 20/30mins when the vegetables are soft cool for 10 mins and then blend and serve.

Beetroots are rich in A, C and B Vitamins, Iron, Magnesium, Potassium and Calcium.

Sweet Potato is a good GI food with a slow release of energy. It is rich in Vitamins A, C and Fibre.

Warming Winter Bean Soup – Serves 4

2 tablespoons of olive oil
200g Leeks
200g Carrots
3 Sticks of Celery
2 Garlic Cloves
½ pints of vegetables stock
400g tin of tomatoes chopped
1 red kidney beans
Chopped Parsley

Beans are a great source of B vitamins, Iron and Trace Minerals as well as fibre.

You could make this more substantial and add in some wheat free pasta shells or add in more beans such as Cannellini Beans,

Heat the oil in a pan and sweat the leeks, carrots and celery. Then add in the garlic and some seasoning for a few further minutes.

Pour in the stock, then stir in the tomatoes and bring to the boil. Simmer for about 10/15 minutes until the vegetables are soft and then add in the beans and parsley and cook for 5 more minutes and then serve.

Flap Jack Topped Rhubarb Crumble – Serves Approx 4

11/2 lbs Rhubarb
Juice of an Orange
2oz Fruit Sugar

For the Crumble
5 oz Porridge Oats
3 oz Unsalted butter
2 oz Soft Brown Sugar

Rhubarb contains Vitamin C, Calcium and Iron Oats give a great slow release of energy

Sweat the Rhubarb until soft with the sugar and then add the orange juice. Place in a deep oven proof dish.

To make the crumble, mix all of the ingredients in a bowl with your hands. Then place on top of the Rhubarb.

Cook for Approx. 20 minutes at 200