Before we get too Christmassy, let’s throw in some nourishing winter meals to give you a healthy base to jump from! The great thing about winter warmers (meals like soups and stews) is that they are usually extremely freezer friendly.

I like storing individual portions in glass mason jars in the fridge or freezer. It makes the evenings (or lunch at work) so much easier if you can just tip these into a bowl and reheat!

Adding some green veg is always a great idea so you could either have a bowl of salad first, or wilt some spinach leaves into whatever you are heating up.

I often throw leftover (cooked) broccoli into soups and stews too! However you do it, just make it the norm to add a large portion of greens.

This week’s recipe has become a big favourite of mine as I love soup – but it needs to be substantial if I’m going to feel satisfied and full.

This is chunky and full of flavour – and it freezers perfectly. If you do use the mason jars, remember to leave an inch between the top of the soup and the lid.

Liquid expands as it freezers. If you have ever blown up a beer or a bottle of wine you were chilling, or jar of soup in the freezer then like me, you have learnt the hard way!

A few quick notes on this! It took me ages to find canned chipotle in adobo sauce but it’s a key ingredient so worth the hunt. I found it in the Mexican section at Miles.

Also, if you struggle with your digestion at all, then don’t skip soaking the quinoa or beans.

Soaking/rinsing helps to remove enzyme inhibitors which can otherwise aggravate the digestive tract and – over time and with a lot of exposure – contribute to something called “leaky gut” (a very annoying digestive issue, best avoided!)

The beans are good though as together with the quinoa and pumpkin seeds, the build a great amino acid profile, meaning that you get lots of bioavailable vegan protein (much more so than by eating one type of bean alone.)

Finally, if you refrigerate or freeze this, I suggest adding the cilantro, avocado and lime only after you have reheated and are ready to serve. Enjoy!

Smoky black bean and quinoa soup (serves 4)

Gluten free, dairy free, vegan

Ingredients:

1½ tbsp light olive oil

1 small red onion, finely chopped

2 stalks celery, tough strings removed, very finely diced

Sea salt

½ medium butternut squash, peeled and cubed

2 cloves garlic, minced

1¼ tsp ground cumin

1 canned chipotle in adobo, finely chopped and 1 tbsp adobo sauce

3 cups quality broth – vegetable, chicken or beef

1 can diced fire-roasted tomatoes

½ cup quinoa, soaked and rinsed

1 can black beans, rinsed, soaked and rinsed again

Handful fresh cilantro, chopped, plus leaves for sprinkling (optional)

¼ cup toasted pumpkin seeds (e.g. Eden brand)

1 small avocado, diced (optional)

1 lime (optional)

Method:

Make sure you soak your quinoa for at least two hours prior to cooking. Agitate it well (the water will go cloudy and bubbly) and then rinse really well.

Rinse your canned beans, then soak them in a bowl of water while you prep the rest of the recipe.

In a large, non-stick casserole dish (eg, Le Creuset) heat the olive oil on medium. Add the onion, celery and a large pinch of salt. Sauté covered on low (stirring occasionally) until the onions and celery are soft.

Add the squash, garlic and cumin and sauté for another few minutes.

Stir in the chipotle and adobo, then your broth. Bring to a gentle boil briefly then stir in the tomatoes and quinoa. Bring to a gentle boil again, then immediately reduce the heat and simmer gently, covered, until quinoa is tender. This will take approximately ten minutes.

Drain your beans and stir them into your soup and cook until heated through, about three minutes. Stir in the cilantro (if using it.) Taste and add a little salt if necessary.

Serve in warm bowls topped with the diced avocado, a squeeze of fresh lime and finally the toasted pumpkin seeds.

• The advice given in this article is not intended to replace medical advice, but to complement it. Always consult your GP if you have any health concerns. Catherine Burns BA Hons, Dip ION, BNTA is a fully qualified Nutritional Therapist trained by the Institute for Optimum Nutrition in Britain. She works at Waterfront Wellness in Bermuda. Join Catherine on Facebook: www.facebook.com/nutrifitandnaturalnutritionbermuda or instagram @naturalbda