3 grab and go items to keep you warm and energised this winter


According to Chinese medicine, food is classified according to the way in which it effects the yin (cool) and yang (warm) energy balance of our bodies.  Taking this approach, in the cooler (yin) months it is believed that our energy is occupied with its daily function to keep us healthy, in addition to requiring additional yang energy to keep us warm.  So, in order to support our bodies to operate at their peak we need to up the amount of foods in our diet that are naturally warming.

This is all easier said than done, as we know how challenging it can be in our working lives as we easily get occupied with the task/s at hand that our nutrition ends up taking a back seat.  So, to help turn this around here’s three diet friendly winter warmers (which can be pre-prepared) to support your peak performance throughout the day:

1.Sunshine Latte

The essentials

  • Turmeric powder (1/2 teaspoon)

  • Cinnamon powder (1/4 – ½ teaspoon – depending on your taste)

  • Ginger powder (1/4 teaspoon)

  • Freshly ground black pepper and sea salt (pinch of each)

  •       Milk (1/2 cup - your choice)

Optional extras

  • Cacao powder (1 tablespoon)

  • Fennel geek powder (1/4 teaspoon) 

  • Cardamom powder (just a pinch)

  • Rice malt syrup or honey (to taste)


  • Add all items into a saucepan and stir until combined, serve warm or pop it in a flask and store for later; OR

  • Add all dry items into a cup

  • Add ¼ boiling water into the cup to dissolve all the items

  • Fill the cup with milk and pop it in the microwave for 45 – 60 seconds on high (depending on the size of your cup)

2.Pumpkin Power Soup


The essentials

  • Butternut pumpkin (rind and seeds removed, roughly cut into cubes) - 1

  • Coconut or olive oil – 1 tablespoon

  • Garlic cloves (peeled) – 3

  • Ginger (peeled and roughly chopped) – 3cm

  • Tumeric powder – 1 ½ teaspoons 

  • Coconut milk – 1 x 400ml can

  • Stock – 2 cups (your choice)

  • Chilli flakes or Cayenne pepper – just a pinch

  • Sea salt and freshly ground black pepper – to taste

  • Hemp seeds, linseeds and/or pepitas – just a pinch to serve

Optional extras

  • Chickpeas – 1 x 400 - 450ml can 

  • Onion (red, brown or spring) – 1  

  • Parmesan (to sprinkle on top at the end)

  • Greek or coconut yoghurt (just a dollop at the end)


  • Place oil in a large pot followed by the the vegetables (and chic peas if you are including them) and spices, stir until combined

  • Add the coconut milk and stock, stir, bring to boil then simmer until the vegetables are soft (approximately 30 minutes)

  • Use a stick blender and blend until smooth (if it's too thick, add more stock)

  • Serve warm or wait to cool and place in airtight containers

3. Winter Wonderland Salad


The essentials

  •  Carrots – 500g (peeled and cut to your liking)

  • Wild rice – 100g

  • Lentils – 1 x 400ml can (drained)

  • Orange – 3 (skin and pith removed, separated into segments)

  • Fennel – 1 large (quartered, core removed and thinly sliced)

  • Parsley – 1 handful (washed and roughly chopped)

  • Olive oil – as required

  • Lemon – 1 

  • Salt and black pepper – to taste

Optional extras

  • Red Onion – 1 (thinly sliced) 

  • Almonds – 100g (slithered or roughly chopped)

  • Baby Spinach or Kale – 100g (roughly chopped)

  • Pork or chicken (cooked to your liking, sliced or shredded into the salad or served separately as you like on the side)


  • Add salted water to two saucepans and cook the carrots and rice as required, then drain and set aside to cool

  • Add all dry ingredients to a large bowl and mix thoroughly

  • Dress with lemon, olive oil, salt and paper.  Stir to combine and enjoy, or place in airtight container/s for later 😊

Our last recipe may have surprised you, however as there’s a variety of herbs, spices, nuts and seeds that also provide a warming effect to your body, not everything you eat has to be warm.  Some examples of these that we haven’t included in our recipes and that you may like to add into your favourite meals include basil, chives, coriander, dill, rosemary, anise, cumin, cloves, quinoa.

We’d love to know how you find these three winter warmers and hear of any others you love, send us a pic via Instagram (@wellineux) or email.

Most recipes have been inspired by I Quit Sugar recipes, to find out more visit 28 by Sam Wood