Meal Prep for Cold Days: Warming Sweet Potato Noodle Stew

Routines are small anchors in everyday life that can give you structure and calmness. Especially in hectic times, they help you to concentrate on what is important and to take specific moments for yourself.

Meal Prep: Stress-free and healthy through the week

Meal prep is more than just time management - it gives you the opportunity to make conscious food choices and reduce stress in your everyday life. By planning and preparing your meals, you can focus on healthy, seasonal ingredients while avoiding food waste.

• Use multifunctional jars to keep your dishes fresh and organized. Soups, bowls or overnight oats are perfect to prepare and take with you.
  
  
• Plan 2-3 main dishes on Sundays that you can enjoy in different combinations throughout the week - this way you'll maintain variety.

Ingredients:

(3 servings)

Stew base:

• 2 medium-sized sweet potatoes (spiralized)
• 2 carrots (spiralized)
• 150 g kale (fresh: stemmed and roughly chopped)
• 150 g chickpeas (cooked, high in protein)
• 1 onion (diced)
• 1 garlic clove (chopped)
• 1 piece of ginger (grated, about 2 cm)
• 800 ml vegetable broth
• 200 ml coconut milk (for creaminess)
• 1 teaspoon turmeric powder
• ½ teaspoon cumin
• 1 pinch of cayenne pepper

Lemon-ginger dressing:

• 2 tablespoons olive oil
• 1 tablespoon lemon juice (freshly squeezed)
• 1 teaspoon lemon zest (grated)
• 1 teaspoon honey or maple syrup
• 1 small piece of ginger (grated)
• salt and pepper to taste

Topping:

• 2 tablespoons roasted pumpkin seeds
• Fresh parsley & nettle seeds

Preparation:

Prepare vegetables:

• Cut the sweet potatoes and carrots into fine “noodles” using a spiral cutter. Roughly chop the kale.

1. Roast spices:
   • Heat 1 tablespoon olive oil in a large saucepan. Sauté onion, garlic, ginger, turmeric and cumin until the spices are fragrant.
     
     
2. Cooking stew:
   • Add the vegetable stock and coconut milk to the pot and stir well. Add the sweet potato and carrot noodles and simmer for about 5 minutes until slightly soft but still firm.
     
     
3. Add kale and chickpeas:
   • Stir in the kale and chickpeas and simmer for another 3-5 minutes. Season with salt, pepper and a pinch of cayenne pepper.
     
     
4. Prepare the dressing:
   • For the dressing, mix the lemon juice, olive oil, grated ginger, lemon zest and honey in a small bowl. Season with salt and pepper.
     
     
5. Serving and storing:
   • Pour the stew into the jars from the Mason Jar Basic Set , close and store in the refrigerator. Reheat before eating.
   • Just before serving, add the lemon-ginger dressing and toppings.

This sweet potato noodle stew is a real power dish that warms you from the inside and provides you with valuable nutrients – perfect for cold winter days.

The sweet potatoes provide complex carbohydrates that provide sustained energy, while kale offers an extra dose of vitamin C and antioxidants that boost your immune system. The creamy coconut milk not only provides a pleasant texture, but also contains healthy fats that support your nervous system.

The combination of warming spices such as turmeric , ginger and a pinch of cayenne pepper promotes blood circulation, stimulates the metabolism and has an anti-inflammatory effect at the same time. The lemon-ginger dressing brings a fresh, light note and also strengthens the digestive system, while the chickpeas, as a source of plant-based protein and fiber, ensure satiety and a healthy intestinal flora.