Healthy Meals

Healthy Winter Warmers | 4 Delicious Comfort-Food Recipes


By Melody Coleman | PT & Swim Coach

“My favourite soul-soothing recipes to help nourish and comfort your weary body during the colder months”

Leaves are falling, days are becoming darker and there’s a chill in the air… This is the time of year when, for many of us, motivation starts to drop off. Luckily, there’s no need to start raiding the cupboard just yet!

Before you reach for your favourite naughty snacks and comfort foods – check out my hearty winter warmer recipes: the perfect remedy for winter blues!

Treat #1: Chunky “Snickers” pie

If you’re going to go all out on a dessert, do it in style!

This tasty treat still contains protein and has a high nutrient content, so you don’t even have to feel guilty.


– 1 large banana

– Dash of milk or natural yoghurt

– 1 scoop Impact Whey Protein Powder – Chocolate or Vanilla flavour

– 1/4 cup mixed, toasted, chopped nuts

– 40g 85% dark chocolate

– 2 dates


1) Blend the banana and protein powder together with your fork in a bowl, using the milk/yoghurt to achieve a thick, creamy consistency;

2) Warm the dates for 5 seconds in the microwave, and mash them up with the nuts in another bowl;

3) Layer the banana protein mixture under the date and nut mixture in your shallow dish;

4) Melt the dark chocolate in a bowl using the microwave (this should only take a few seconds – keep checking the chocolate);

5) Drizzle the melted chocolate over the top of your layered dessert.

Macros (per serving)

(4 servings)

45% carb – 21g (14g sugar)

35% fat – 7g

20% protein – 8g

Calories: 176

(2 servings)

Treat #2: Apple cinnamon oatmeal

This delicious, autumnal breakfast with warming cinnamon and red apple is a sure-fire way to ease you out of bed on a cold morning!

healthy cinnamon apple winter oatmeal


– 1 scoop Impact Whey Protein – Cinnamon Danish flavour

– 2/3 cup Rolled oats

– 1 red apple – cored & chopped

– 1 cup water

– 1 cup almond milk – unsweetened

(4 servings)


1) Add the water and apples to a saucepan and bring to boil;

2) Stir in the rolled oats and cinnamon protein;

3) Return to boil then reduce heat to low;

4) Simmer until thick (about 2-4 minutes);

5) Add the milk, and serve.

Top Tip: you can add nutmeg to this recipe for an extra flavour kick!

Macros (per serving)

(4 servings)

55% carb – 29g (7g sugar)

25% protein – 14g

20% fat – 4g

Calories: 202

Treat #3: Sesame honey chicken thighs

I recommend this dish to all of my clients! It’s such an easy and delicious recipe, plus it can be marinated in advance, perfect for those who meal prep but still like something freshly cooked for dinner.


– 750g boneless, skinless chicken thighs

– 1/4 cup minced fresh garlic

– 1/4 cup finely chopped fresh ginger

– 1/4 cup roughly chopped fresh coriander

– 1 tbsp. honey

– 1 tbsp. toasted sesame oil

– 1 tbsp. soy sauce

– 1 tbsp. black/white/both sesame seeds


1) *Pre-heated to 180C* throw all the ingredients into a large bowl and mix by hand;

2) You can start cooking immediately, or leave for around 12 hours to marinate;

3) Sear both sides of each thigh for about 2 minutes in the pan;

4) Place the thighs onto the tray, and into the oven for around 20 minutes.

Macros (per serving)

(4 servings)

50% protein – 39g

35% fat – 12g

15% carb – 10g (5g sugar)

Calories: 308

Treat #4: Rich and hearty green soup

One of my all-time favourite recipes – a client gave me it a couple of years ago and it’s still a nutrient-rich staple of my winter diet!

Simply remove the meat & exchange the chicken stock for a lovely vegetarian dish!

green winter soup Healthy Winter Warmers


– A dash of olive oil

– 1 red apple, chopped

– 1 head of broccoli (just the florets)

– 1 medium courgette, chopped

– 200g frozen peas

– 2 cups fresh kale

– 500ml hot water

– Chicken stock

– 2 venison sausages chopped into small chunks

– Small handful chopped almonds


1) Heat your olive oil in the saucepan, and get it ready to fry

2) Add the apple, broccoli, courgette, frozen peas and kale;

3) Pour the hot water over these, and add the chicken stock;

4) Whilst allowing the veg to soften, get your sausages cooking in the frying pan;

5) As the sausages cook, add the almonds to the pan and give them a stir;

6) Blend the cooked vegetable mixture;

7) Serve with a small topping of the cooked sausage and nut mixture.

Macros (per serving)

(2 servings)

40% protein – 34g

30% carb – 29g (13g sugar)

30% fat – 11g

Calories: 264

Take Home Message

Don’t grab your normal sugar-filled, fat-laden comfort foods…

Mix it up this winter and create these delicious healthy winter-warmers!

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