22/10/2026
It's getting cooler, and this is the time of year our bodies start asking for warmer, heavier food. In naturopathy we talk about eating with the seasons. As the days shorten, slow-cooked stews, warming spices and grounding foods like lentils and root veg help support digestion, steady energy and the immune system going into winter.
This beef and lentil stew is one of my go-to autumn meals. It feeds a family of 6 with enough left over for lunch the next day, it's cheap, and it all goes in one pot.
WHAT YOU NEED
1kg diced stewing beef
150g panceta, diced
3 red onions, sliced
5 cloves garlic, crushed
250g mushrooms, sliced
3 jars cooked lentils, drained
1 large tin chopped tomatoes
3 chicken stock cubes in about 750ml boiling water
1 tbsp paprika
2 tsp cumin
2 tsp turmeric
1 tsp cinnamon
1 bag fresh parsley, chopped
HOW TO MAKE IT
1. Brown the beef in batches in a big pot, then take it out and set it aside.
2. Fry the panceta in the same pot until crispy.
3. Add the onions and soften for about 10 minutes.
4. Add the garlic and mushrooms and cook for another 5 minutes.
5. Stir in the paprika, cumin, turmeric and cinnamon for a minute to wake the spices up.
6. Put the beef back in with the tomatoes and stock. Cover and simmer gently for about 1.5 hours until the beef is tender.
7. Add the lentils and simmer with the lid off for the last 20 to 30 minutes so it thickens. If you want it thicker, mash a few lentils against the side of the pot. Stir through most of the parsley.
ON THE SIDE
Steam a shredded green cabbage for 5 to 6 minutes so it still has a bit of bite.
Serve the stew with the cabbage alongside and scatter the rest of the parsley on top.
WHY IT'S GOOD FOR YOU
Warming spices like cumin, cinnamon and paprika have long been used in traditional medicine to support digestion and circulation, which is exactly what we need as the weather turns.
Turmeric contains curcumin, which has anti-inflammatory properties. Cooking it with a little fat and a pinch of black pepper helps your body absorb it.
Cinnamon may help keep blood sugar steadier after a meal, so you avoid that afternoon energy slump.
Garlic and onions are rich in prebiotic fibre and compounds that support immune health, just as cold and flu season kicks in.
Beef is one of the best sources of iron, zinc and vitamin B12, which support energy levels and immunity.
Lentils give you plant protein, fibre, iron and folate. They keep you full and feed your gut bacteria, and a healthy gut is the foundation of a strong immune system.
Tomatoes bring lycopene, an antioxidant your body absorbs better when they're cooked.
Parsley adds vitamin C and vitamin K, and has traditionally been used to support the kidneys.
Cabbage is one of the cheapest sources of vitamin C and fibre you can buy. It's part of the cruciferous family, which is linked to supporting the liver's natural detox pathways.
Leftovers keep in the fridge for 3 days and taste even better the next day.
If you'd like help building meals around your own health goals this winter, send me a message.
