How to enjoy winter comfort foods without the crash

7NEWS

13-07-2025

Malissa Fedele is a clinical nutritionist.
She aims to inspire and empower individuals to achieve optimal health and happiness.
Today, she will be talking about comfort foods without the crash (AKA How to enjoy winter comfort food without the bloating, fatigue, or sugar crashes.).
Malissa is going to show how to make:Chickpea and sweet potato curry and Berry crumble.
Recipe below:
Sweet Potato and Chickpea Coconut Curry
Ingredients:
1 tbsp coconut oil
1 brown onion
2-3 garlic cloves
1 knob of ginger
1 knob if butter or ghee
2 tins chickpeas
2 large sweet potato, diced
2 tsp curry powder
1 tsp turmeric powder
2 tsp garam masala
1 tsp chilli powder
1/2 tsp cumin
1 1/2 tins coconut milk
1 tin peeled tomatoes
1/2 tin polpa (or just 1 tbsp tomato paste)
Chopped coriander leaves (optional)
Salt and black pepper
Method:
SAUTÉ THE AROMATICS:
Heat coconut oil in a large pan over medium heat. Add the chopped onion, garlic, and grated ginger. Sauté for 3–4 minutes until fragrant and softened.
ADD SPICES:
Stir in the butter or ghee, then add the curry powder, turmeric, garam masala, chili powder, and cumin. Cook for 1–2 minutes until the spices are toasted and aromatic.
COOK THE SWEET POTATO & CHICKPEAS
Add the diced sweet potato and drained chickpeas to the pan, tossing to coat them in the spice mixture.
CREATE THE SAUCE
Pour in the coconut milk, peeled tomatoes, and polpa (or tomato paste). Stir well, ensuring everything is combined. Season with salt and black pepper.
SIMMER TO PERFECTION
Bring to a gentle simmer, cover, and cook for 20–25 minutes, stirring occasionally, until the sweet potato is tender and the sauce has thickened.
FINISH & SERVE
Taste and adjust seasoning if needed. Garnish with fresh coriander leaves (optional) and serve warm with rice or naan.
RASPBERRY & APPLE CRUMBLE
Ingredients:4 large apples, peeled, cored, and sliced
1 punnet raspberries
1/4 cup coconut sugar
1 tsp cinnamon
1/4 tsp nutmeg, ground
Zest of 1/4 orange
Juice of 1/2 orange
Pinch of sea salt
1 tbsp flour
For the Crumble:
1 cup rolled oats
1 cup plain flour
1 cup desiccated coconut
1/2 cup melted butter
1/2 cup brown sugar
1 tsp cinnamon
1/2 tsp baking powder
Pinch of sea salt
Method:PREHEAT THE OVEN:
reheat your oven to 180°C (350°F).
PREPARE THE FILLING:
In a large mixing bowl, combine the sliced apples, raspberries, caster sugar, cinnamon, ground nutmeg, orange zest, orange juice, sea salt, and flour.
Mix well to coat the fruit evenly.
Transfer the mixture to a greased baking dish, spreading it out in an even layer.
PREPARE THE CRUMBLE:
In another mixing bowl, combine the rolled oats, plain flour, desiccated coconut, brown sugar, cinnamon, baking powder, and sea salt.
Pour the melted butter over the dry ingredients.
Mix until the ingredients are well combined and the mixture resembles coarse crumbs.
ASSEMBLE THE CRUMBLE:
Evenly distribute the crumble mixture over the fruit filling in the baking dish, ensuring the fruit is completely covered.
BAKE:
Place the baking dish in the preheated oven.
Bake for 35-40 minutes, or until the topping is golden brown and the fruit filling is bubbling.