January doesn’t need extremes.

After the busyness of the festive season, many of us crave warmth, nourishment and simplicity - not restriction or rigid rules.

This week’s focus is on gentle January meals that support digestion, reduce inflammation and help you feel energised as you ease back into routine. Think comforting, nourishing food that works with your body, not against it.

Below are three simple, winter-friendly recipes to cook this week, perfectly aligned with mindful movement and a slower January reset.

Warming Cinnamon Oats (Serves 1)

A cosy, grounding breakfast that’s naturally anti-inflammatory and perfect for cold winter mornings.

Ingredients

• ½ cup organic oats

• 1 cup milk or plant-based milk

• ½ tsp ground cinnamon

• 1 tbsp chia seeds

• ½ apple, grated

• 1 tbsp almond butter

• Optional: pinch of sea salt, honey or maple syrup

How to

1. Add oats, milk, cinnamon, chia seeds and grated apple to a saucepan.

2. Cook gently over low–medium heat for 5–7 minutes, stirring until creamy.

3. Remove from heat, add a pinch of salt if desired, and serve topped with almond butter.

Warming, nourishing and satisfying - a perfect January breakfast ritual.

Lemon & Ginger Chicken Soup (Serves 4)

Warm, soothing and naturally anti-inflammatory - ideal for digestion and immune support.

Ingredients

• 1 tbsp olive oil

• 1 onion, finely chopped

• 2 cloves garlic, crushed

• 1–2 tbsp fresh ginger, grated

• 2 carrots, sliced

• 2 celery sticks, sliced

• 1–1.2kg chicken thighs or breasts

• 1.5 litres chicken stock

• Juice of 1 lemon

• Sea salt & black pepper

• Fresh parsley (optional)

How to

1. Heat olive oil in a large pot and gently cook onion, garlic and ginger until fragrant.

2. Add carrots, celery, chicken and stock. Bring to a gentle simmer.

3. Cook for 25–30 minutes until chicken is cooked through.

4. Remove chicken, shred, then return to the pot.

5. Stir in lemon juice, season and simmer for 5 more minutes.

Comforting, nourishing and perfect for batch cooking.

Salmon Nourish Bowl (Serves 1)

Simple, satisfying and packed with protein, healthy fats and micronutrients.

Ingredients

• 1 salmon fillet

• ½ cup cooked quinoa or brown rice

• Roasted vegetables (sweet potato, broccoli, courgette)

• Olive oil, sea salt & black pepper

Dressing

• 2 tbsp tahini or Greek yoghurt

• Juice of ½ lemon

• 1 tsp olive oil

• Splash of warm water

• Pinch of salt

How to

1. Roast vegetables at 180°C for 25–30 minutes.

2. Bake salmon for 12–15 minutes until cooked through.

3. Whisk dressing ingredients until smooth.

4. Assemble bowl with grains, vegetables and salmon. Drizzle with dressing.

This Week’s Tip: Reduce Inflammation Gently

January is a great time to support your body with small, consistent habits:

• Choose warm, cooked meals

• Add protein to every meal

• Stay hydrated

• Avoid extremes or restriction

• Pair nourishment with gentle movement

If your body feels heavy or low on energy, combining nourishing meals with gentle Body Project classes - stretching, sculpt or low-impact Pilates - can help support digestion, boost circulation and leave you feeling lighter and more energised.