07/07/2026
What's on your plate this winter?
As the cooler months settle in, the body quietly shifts what it wants... warm, cooked food over cold salads, which is easier on digestion and helps conserve your energy. Earlier nights too, which suits winter beautifully, particularly in menopause when sleep so often becomes fragmented.
One of the simplest changes I suggest to clients is to start the day with protein rather than something sweet. It gives you steady, nourishing energy through the morning, helps keep your blood sugar balanced, and often softens those evening cravings and energy dips.
It's why one of my favourite winter breakfasts is a bowl of soup. This one is protein-rich and warming, and the chicken brings naturally occurring compounds like carnosine, known for its antioxidant activity. A little quinoa or rice makes it a proper, grounding start to the day.
🌿 Herb Garden Chicken Soup
Ingredients
1 onion, chopped
2 garlic cloves, crushed
2 large organic chicken breasts
3 cups bone or vegetable broth
1 leek
1 large carrot
2 celery stalks
1 tbsp grated fresh ginger
Fresh parsley (stems finely chopped for the stock, leaves for the end)
1 lemon
Salt and pepper to taste
Method
Cut the chicken breasts into slices or dice.
Chop the onion, leek, carrot, celery and parsley stems. Heat a heavy pan and sauté the onion, garlic, leek and ginger until soft and aromatic. Add the vegetables and sauté for 5 minutes.
Add the broth and bring to a simmer. Add the chicken and half the chopped parsley leaves, and cook until the chicken is tender. Season with salt and pepper.
Serve sprinkled with fresh parsley and finely grated lemon zest, with lemon wedges on the side. Add a quarter cup of cooked rice or quinoa to your bowl before ladling over the hot soup.
Save this one for a cold evening, or try it as a nourishing start to your day. I'd love to hear how you go. 🌿
