Nourishing wellness plan

2 January – nourishing storecupboard swap – cauliflower couscous salad

Tuesdays are about a bit of pick and mix, the ‘olive nourish’ way. We’ve picked out four easy recipes that use storecupboard ingredients and included tips for healthy swaps and add-ons to make them extra nutritious.

Healthy swap: To make this couscous salad a little healthier, swap the crispy fried onions for a large handful of toasted almonds or walnuts. Toast the nuts for a few minutes in a dry pan while the cauliflower is roasting, leave to cool then roughly chop. This not only increases the protein in the dish, it will also up the good fats – both of which help keep you fuller for longer.

3 January – nourish garnish – gut-friendly sandwich relish

As part of our wellness plan, our health editor has created some handy 'nourish garnishes' to make in batches and boost your midweek lunches. Instead of kimchi in this toastie recipe, you could try sauerkraut or even a homemade quick tapenade as a gut-friendly garnish. Sauerkraut has been well publicised for its microbiome benefits, but did you know that olives (in brine) are also a fermented food?

Nourish garnish recipe tip: Make your own tapenade by blitzing a jar of black olives (drained) with a tbsp of capers, 2 anchovy fillets, a dash of red wine vinegar and a glug of olive oil.

4 January – gut health – crispy spud and sauerkraut salad

Knowing that the health of our gut can impact the function of our whole body, from skin health to digestion, immunity and mood. This sauerkraut salad is a gut-supportive go-to. Don’t worry if you can’t finish it all in one sitting – as potatoes cool, they become richer in resistant starch, which can help to improve blood sugar control by supporting healthy gut bacteria. Plus, as resistant starch is fermented slowly, it causes less gas then other fibres – great for those with a more sensitive gut.

5 January – mindful rituals – turmeric latte

Start the weekend with a treat to yourself with our mindful moments and rituals to work into your routine. Cuddle up over a sunshine-hued turmeric latte, that boasts a host of health benefits, including anti-inflammatory and antioxidant properties.

6 January – kitchen therapy project – make your own sourdough

We're dedicating the weekend to slowing down and practising mindfulness. Our ‘kitchen therapy’ projects include with lots of inspiration for soothing cooking, slow simmering and spending some downtime in the kitchen – including nurturing your own sourdough starter. Make this the first rewarding skill you learn in 2024.

7 January – slow down, slow cook – sausage casserole

Sundays are for slowing down – in your tasks and in cooking. Give your slow cooker some love with this sausage casserole, packed with hearty ingredients, including sausages, bacon and borlotti beans. Pop out on a bracing walk for some fresh air before returning to this winter warmer.

8 January – exclusive nourishing recipe – get-your-greens soup

Loaded with green veg and potato for creaminess, this immune-supportive soup needs just a splash of cream to become a hearty, warming lunch. Loaded with green veg for a boost of iron, while the vitamin C in the lemon helps you absorb iron from leafy greens. Immunity boosters such as yogurt, seeds and basil add extra nutrition and vitamins to the soup.

9 January – nourishing storecupboard swap – braised puy lentils with kale

Healthy swap: To give this dish a veggie makeover, leave out the sausages and bacon. This will reduce the saturated fat, making it a heart-healthy meal. To keep it filling, you could add a few small, cooked potatoes in step 4, along with the kale leaves.

10 January – gut health – kimchi baked tofu

A traditional Korean fermented food, kimchi adds more than just flavour to this tofu dish. It's a natural source of probiotics and fibre, essentially the gut’s favourite things. Studies suggest that regularly eating kimchi has a positive effect on the gut, immune system, brain function and skin health.

11 January – nourish garnish – nutrient-rich soup topper

Seeds and spices have a host of health benefits, with pumpkin seeds being a great source of antioxidants, so check out our simple soup topper mix to add a nutrient-rich sprinkle to your lunch.

Nourish garnish recipe tip: Add some pumpkin seeds, nigella seeds and chilli flakes to a dry frying pan and toast gently. Swirl some extra virgin olive oil on top of your soup, scatter with the seed mix and finish with a sprinkling of chopped parsley.

12 January – gut-friendly mocktail – kombucha spritz

Doing Dry January? Three ingredients is all it takes to make this grown-up alcohol-free cocktail, made tangy and sharp with gut-friendly kombucha.

13 January – kitchen project – homemade marmalade

Set aside some time in the kitchen this weekend while putting seasonal oranges to good use by making your own batch of marmalade.

14 January – slow down slow cook – baked cod and butter beans

Flaky, pearly-white cod with a rosemary parmesan crust, served on a sweet cherry tomato and butter bean sauce. It's the perfect midweek meal!

15 January – exclusive recipe – winter sunshine breakfast bowl

Get closer to your daily quota of colourful fruit and veg with this breakfast bowl recipe, which also helps to boost your immunity. The kefir or natural yogurt in this recipe contains gut-friendly bacteria, and there’s added fibre from the milled seeds, nuts and dates. It’s high in antioxidants from the fresh fruit, too.

16 January – nourishing storecupboard swap – broccoli, chilli and lemon spaghetti

This nourishing spaghetti recipe is already packed with fibre, but you could make it even healthier. Add a tin of anchovies to the pan when you’re cooking the garlic, this will increase the omega-3 fatty acids, which is good for your heart and brain, as well as ramping up the flavour.

17 January – gut health – miso salmon

Shake up dinnertime with this salmon dish, flavoured with miso, rice vinegar and ginger. Miso is a Japanese seasoning made by fermenting beans with koji, a fungal culture. It’s rich in healthy probiotics and packed with minerals such as iron, calcium and phosphorus, as well as stress-busting B vitamins.

18 January – nourish garnish – morning smoothie booster

Turmeric and ginger belong to the same family, and combined make a great immune-supporting booster shot. Curcumin, a protective compound found in turmeric, may increase our antibody response, helping to fight infection. Fresh ginger root, meanwhile, appears to have antiviral effects.

Nourish garnish recipe tip: Blitz a thumb-sized piece of ginger, the same of turmeric and a little apple juice in a blender until smooth. If you want to strain out the pulp, use either a very fine sieve or a clean, thin tea towel.

19 January – mindful ritual – masala chai

Fill your kitchen with the dreamy spiced aroma of masala chai. Comforting and warm, this warming drink is the perfect pick-me-up during the winter months. Serve in your favourite mug or chai glass and enjoy a moment of calm.

20 January – kitchen project – apple crumble

We're dedicating the weekend to slowing down and practicing mindfulness in the kitchen. Think massaging crumble between your fingers, filling your home with gentle spiced apple aromas and tucking into a comforting bowl of pudding as the ultimate treat.

21 January – slow down, slow cook – coq au vin

22 January – exclusive nourishing recipe – feel-good winter salad

This nourishing salad is packed with lots of fresh ginger and garlic, full of antioxidants and vitamins. Raw kale is great for digestion, along with beetroots, broccoli and avocado.

23 January – healthy storecupboard swap – spicy lamb noodles

The big flavours in this dish work wonderfully with with a leaner protein, too. Add cooked chicken breast or cubes of fried tofu with the garlic in step 3 of the recipe.

24 January – gut health – kefir, berry and banana smoothie

This fruity kefir smoothie is full of beneficial probiotics, making it a great on-the-go, gut-friendly breakfast option. Kefir is a milk drink which has been fermented by lactic acid bacteria and yeasts to provide a natural source of probiotics. Don’t worry if your diet is dairy–free – you can use coconut or water-based kefir instead.

25 January – nourish garnish – porridge topper

Add a wintry flavour boost, together with the gut health benefits of yogurt and plums, to your morning porridge.

Nourish garnish recipe tip: Stone and chop two plums in a microwaveable container. Add a tablespoon of water and a large pinch each of cinnamon and dried ginger. Stir, cover, and microwave for 40-second bursts on high until the plums are softened. Add a large tablespoon of thick Greek yogurt to the top of your porridge, pour over the plum compote and drizzle with honey.

26 January – mindful ritual – matcha

Traditionally used in formal Japanese tea ceremonies, matcha is an ingredient steeped in history. For centuries, people have been sipping matcha to help improve their calmness and focus, boost their energy and to benefit from its powerful antioxidants. There are many reasons to drink matcha, it's considered a potential stress-reliever, it may help to manage blood sugar and may act as a stimulant, helping with concentration. Whisk up a bowl using a traditional wooden matcha whisk and take a soothing moment to sip the frothy, vibrant green liquid.

27 January – kitchen project – DIY pickles

Making your own pickles is a brilliant January project, as it preserves winter produce, fills your kitchen with plenty of vibrant colours and provides a therapeutic switch off at the end of a busy week. Despite what you might think, you don't need lots of specialist equipment and expert know-how to get started with pickling. You probably have what you need at home in your storecupboard. Most pickles are made by soaking (mostly) raw, fresh ingredients in a vinegar-based brine with sugar and salt, flavoured with spices and herbs.

28 January – slow down, slow cook – beef curry

Try our slow-cooker beef curry, cooked on low for eight hours for rich and tender results. It comes flavoured with ginger and coconut milk, plus fresh spinach for colour. With just a little prep, you can be coming home from a bracing winter walk to a delicious curry, all ready to serve.