Written by Tory Garnham, Arthritis NZ Health Coach
I don’t know about you, but I am officially over salads.
As soon as the temperature drops, my enthusiasm for cold lettuce disappears, and I find myself reaching for roast veges, soups, and good old one pot wonders.
Last weekend in Wellington, during the severe weather event and state of emergency, I found myself at home, like many others, waiting out the rain and thinking about what to cook.
It felt like the perfect time to recommission our very old slow cooker. It had been sitting at the back of the cupboard for years, slightly dusty and slightly questionable, but still going strong.
I had some lamb chops in the freezer from months ago that I had been avoiding, mainly because the kids are not fans of chewy meat, and I thought, why not?
Into the slow cooker they went, along with lentils, loads of veges, and a few extras, garlic, herbs, a splash of stock, canned tomatoes, and a handful of spices to really bring it all together.
And honestly? It was a hit. Everyone loved it. Even the kids.
Why winter meals can work in your favour
The good news is that these cosy, slow cooked meals can be a great option for people living with arthritis.
They are:
- Warm and nourishing, which can feel much better on stiff, sore joints
- Packed with ingredients that support overall health and wellbeing
- Easy to prepare, and even easier the next day, hello leftovers!
Simple ways to boost nutrition, without overthinking it
You don’t need to reinvent your cooking. Just a few small tweaks can make a big difference:
- Add lentils or beans
Great for protein, fibre, and keeping you fuller for longer - Load up the veggies, especially the older ones
Carrots, kūmara, pumpkin, spinach, whatever you have on hand - Use herbs and spices
Garlic, ginger, turmeric, are easy flavour boosters that also support wellbeing - Mix your proteins
Combine meat with lentils or beans, or add plant-based options for variety - Make extra
Slow cooker meals are perfect for leftovers (in future you will be very grateful)
Helpful kitchen tips, especially on low energy days
We often hear through Arthritis Assist that cooking can feel like a lot, especially when pain or fatigue is high.
A few simple ways to make it easier:
- Sit down to chop veges
- Use pre cut or frozen veges to save time and energy
- Let the slow cooker do the hard work, prep once and eat all day
- Batch cook and freeze portions for later
Winter meals do not have to be fancy. Sometimes the best ones are the throw it all in and hope for the best kind. And if it ends up tasting amazing, that is a win.
Share your favourite winter dish!
We are always getting asked for easy, nourishing meal ideas, and who better to inspire us than you?
What is your go to winter comfort meal? The one you make on a cold night that always hits the spot?
Whether it is:
- A slow cooker favourite
- A hearty soup
- A quick and easy weeknight dinner
- Or a tried and true family classic
We would love to hear about it.
Email info@arthritis.org.nz with your favourite winter recipe, bonus points if it is simple and arthritis friendly.
We will share some of our favourites and your recipes in our June E news to help keep us all inspired and well-fed through the cold winter season.
Need a bit more support?
If you would like more information on nutrition and simple ways to support your health, our Arthritis Assist team is here to help.
Call us on 0800 663 463 for a chat
