My Healthy Chef

My Healthy Chef

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    Saturday, March 28, 2020

    اكلات رمضان 2020

    March 28, 2020 1
    اكلات رمضان 2020
    جدول اكلات رمضان 2020
    جدول اكلات رمضان 2020

    جدول اكلات رمضان 2020

    كما عودكم موقع طريقة الوصفة الدقيقة أن يقدم لكم كل ما هو شهي و مميز من الأطباق المجربة و المضمونة و بمناسبة قدوم شهر رمضان المبارك اخترنا لكم مجموعة فاخرة من الأطباق المناسبة لهذا الشهر العظيم ترضي جميع الأذواق و يمكن تحضيرها بسهولة و سرعة بالاضافة الى أنها أطباق صحية مناسبة لجسم الصائم لتمنحه الطاقة اللازمة بعد يوم شاق من الصيام .

    الباسمشكات :

    و هي عبارة عن طبق مميز يتكون من شرائح اللحم المحشية بالأرز ة اللحم و التوابل الشهية ، انها طبق يستحق التجربة و يمكن اعدادة للعزومات ة العائلة .

    التسقية الشامية :

    وهي عبارة عن طبق مغذي يشتهر تقديمه في شهر رمضان و هو مكون من الحمص المسلوق و اللبن  و الطحينة و تحضيرها سهل و يمكن تحضيرها قبل الافطار بقليل لتقدم ساخنة .

    السجقات الشامية :

    هذا الطبق قد يتطلب تحضيره المزيد من الوقت لكنه يستحق العناء و التعب لأنه من ألذ الأطباق العربية و هو عبارة عن أمعاء الخروف المحشية بالأرز و اللحم و التوابل اللذيذة .

    اللحم المشوي على الفحم :

    انه طبق لا يقاوم و هو عبارة عن قطع من اللحم الطري المشوية مع الدهن و يقدم مع السلطة الشرقية و بعض المقبلات مثل الحمّص و متبل الباذنجان .

    مفركة البطاطس :

    طبق خفيف و صحي و مناسب للحمية الصحية و يمكن تقديمه كطبق جانبي بالإضافة الى نوع السلطة الذي تفضلونه و هو طبق مكون من البطاطس المحمرة مع البصل والثوم و بعض التوابل .

    كفتة داوود باشا :

    عبارة عن كرات من اللحم الممزوج بالتوابل اللذيذة مع صلصة الطماطم المطبوخة ، و يقدم هذا الطبق مع الأرز الأبيض أو الأرز بالشعيرية .

    حمّص الشام :

    طبق حمص الشام يعتبر من المقبلات الشرقية الشهيرة و عادة ً ما يقدم في شهر رمضان المبارك كمقبلات بعد الافطار أو على السحور و يحضر بإضافة الليمون و الكمون .

    سمبوسك بالجبنة :

    تكاد لا تخلو موائد الافطار في رمضان من هذا الطبق اللذيذ و يعتبر من المقبلات الرمضانية الشهية و هو عبارة عن قطع من العجين المحشو بالجبن يشوى في الفرن أو يقلى بالزيت .

    السبانخ باللحم :

    طبق مناسب جداً للصائم لأنه غني بالفيتامينات اللازمة للجسم بعد الصيام ، لذلك ينصح في تقديمة على مائدة الافطار . و هو مكون من السبانخ الطازجة مع قطع اللحم و بعض التوابل .

    شوربة الخضار بالكرفس :

    البامية المجمدة بالزيت :

    مفتول الدجاج الفلسطيني :

    سباغيتي بالزبادي :

    المنسف الاردني بالجميد الكركي :

    مناقيش محمرة بالقشقوان :

    خرشوف باللحم :

    برياني باللحم :

    شيش برك :

    محشي الكرنب :

    صينية الكفتة بالفرن :

    الباطرش السوري الحموي :

    السمبوسة الهندية بالجبنة :

    ستيك اللحم مع صلصة المشروم :

    كبة سراي العراقية :

    الكبة اللبنية السورية :

    الرز الكابلي المديني بالدجاج :
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    Monday, September 2, 2019

    What are some good back to school meal ideas?

    September 02, 2019 1
    What are some good back to school meal ideas?

    In her weekly column, Bradford West Gwillimbury licensed nutritionist Nonie De Long offers fresh and healthy back to school meal prep hacks


    Dear Nutritionist,
    I’m looking for some tips to handle back to school mornings, snacks, and lunches. More and more I think cereal is a wash and the same with sandwiches and I’m at a loss for better alternatives. Do you have any ideas that don’t take too much time and are healthy for the kids? 
    Thanks! 
    Lydia
    Dear Lydia,
    Thank you for your question! It’s obviously super relevant this time of year for a number of readers. So I’ll jump right in.
    While I don’t recommend cereal and sandwiches as optimal, they are not the worst of the worst. The worst detriment for your child’s health is sugar. So as long as you stick to products that don’t have any added sugars, you will be making a great improvement this school year!
    This includes the obvious offenders like straight up sugar and corn syrup, as well as ingredients like honey, maple syrup, agave, fruit juices (even unsweetened), brown sugar, and rice and cane syrups. Even if they’re organic! I know many nutritionists give these a stamp of approval because they’re “natural,” but so is cocaine. That doesn’t mean we should feed it to our kids.
    Sugars spike blood sugar. This, in turn, causes excitability and mood and thought dysregulation. You may think your kids are immune to this, but if you remove it for a month then give them a super sweet treat, your mind will be blown. The behavioural connection is very real and very normal. It’s not a food we are biologically adapted to eat.
    At the same time, as it stimulates us, sugar also robs several nutrients in the process, and leaves us lacking energy and super sleepy a short time later. It will be hard to focus. We may fidget in our seats. We may drift or daydream. For some it can cause real problems learning. This is because the sugar that was consumed got packed away in fat cells and did nothing to give lasting energy. 
    I know we have been taught that sugar is the brain’s preferred food. We were also taught that mercury in our mouth was safe and bacteria were bad. Now we know both to be inverse. There are a number of recommendations that did damage because of faulty nutritional science, but none so much as the sugar and fructose sham, which you can learn more about here. 
    So sweetened and artificially sweetened foods are out. If you child prefers these, remember that taste buds change over time. The less we get sugary food the less we crave it. Over time it becomes much more manageable. 
    If you are going to do this, it’s best to have a great arsenal of alternatives and use only a bit of whole fruit as a sweet after a meal if a taste of sweet is desired. Learning to bake with cricket meal, monk fruit, almond and coconut flours, and coconut oil will provide much better alternatives to store bought sugary treats. 
    Breakfasts
    For breakfasts I agree cereals are not optimal, because I don’t think grains are meant for human consumption. They are inflammatory and very high glycemic, meaning they promote weight gain and also hunger a short time later. Toast is the same, whether it’s whole wheat or not. It still spikes blood sugar and doubly so when it’s topped with ridiculously sweet spreads that are so popular today. 
    If you want to do bread or toast, the best is a really dense, nutty, authentic sourdough or low carb toast with higher protein. I know Costco carries two such brands. And this should be eaten with eggs. They are a perfect protein and full of nutrients. I suggest leaving this for the weekends when you can take your time to make it nice, with some fresh fruit, eggs, toast, and maybe some meat or hemp pancakes. 
    My suggestion for weekday breakfasts is a smoothie. They are super fast and easy to make, portable, and can be packed with nutrients to get everyone off to a good start. 
    However, I do not recommend fruit juices and sweetened yogurts as healthy ingredients. I recommend a product called progressive VegEssentials All in One (no company interests). I like it because it’s very palatable, it’s free of dairy or other allergenic foods, and it’s packed with vitamins and minerals. It’s like taking Omega 3s, probiotics, a green juice, and several multi vitamins and herbal supplements all in one serving. And it works out to about $4 per person per serving. That’s not bad value, given what’s in it. 
    My vanilla berry smoothie recipe looks like this for an adult or teen. For a younger child you can gauge, depending on their appetite. 
    1 cup of your favourite unsweetened milk
    1 scoop of vanilla protein powder
    (any matcha powder for adults goes here)
    1 tbsp coconut oil, softened in microwave
    ½ banana (if the person struggles with weight, substitute with whole earth or monk fruit sweetener)
    1 cup frozen (unsweetened) berries or fruit of choice
    Ice if you like the frosty drink texture
    *adults can add 1 tbsp matcha powder to this for a great caffeine kick

    Alternately you can do a chocolate almond one:
    1 cup your favourite unsweetened milk 
    (espresso for adults goes here)
    1 scoop of chocolate protein powder
    1 tbsp cacao powder
    Additional monk fruit (if needed for the preferred taste)
    1 tbsp coconut oil, softened in microwave
    ½ banana (if the person struggles with weight, substitute with whole earth or monk fruit sweetener)
    Ice if you like the frosty drink  texture
    *adults can add 1-2 shots of espresso to this for a great caffeine kick
    Be sure that you put the ingredients in in the order I listed them. Liquids go first, then powders, then soft ingredients, then fruit, then ice. 
    My suggestion is to allow every family member to make their own smoothie. This will encourage them to learn a new skill that will go to college and adulthood with them. It will also help them learn about healthy foods and ingredients, and take some ownership for their own health. It’s never too early to start! 
    And smoothies are a very safe food for kids to make as long as you show them from the very start that we measure everything, the lid must be on tight, and the hands never go inside! It will only take a month of doing this breakfast routine for the whole family to have it down!
    Lunches
    My go to for kids lunches are bento boxes. The photo above shows one variation, but you can find many pictures here to get an idea of what I am talking about. Basically, they are self contained boxes that are divided up into small sections to hold various foods. The combos are endless, but I will give you a few ideas to start with.
    For nutritional purposes, I try to make sure my bentos contain:
    • Raw veg crudite (usually with a dip)
    • Small side of cut up fruit
    • A good portion of protein
    • Crunchy or salty something
    • Starchy something if the child is active and doesn’t have weight problems (reduce or replace with protein if weight troubles)
    Crudites and dip options:
    • Celery sticks and almond butter with coconut oil and monk fruit (also a protein)
    • Carrot and pepper sticks with roasted garlic baba ganoush (eggplant dip)
    • Cucumber rounds with paleo ranch dip
    • Cauliflower or broccoli florets with any hummus (also a protein)
    • Raw zucchini slices with guacamole
    Fruit options:
    Any fruit you can think of, cut up
    Protein Options:
    • Boiled or devilled eggs 
    • quality deli meats sliced up (like salami or sausage)
    • Sunflower or pumpkin seeds (best toasted and salted)
    • Roasted chick peas
    • Almond butter fat bombs
    • Left over dinner meat
    • Sliders or meatballs
    • Bean salad or sprouts
    • Cheese cubes or cottage cheese
    • Tuna or salmon salad
    • yogurt
    Carb Options:
    • Sweet potato crackers (with cheese)
    • Organic corn chips (with homemade salsa)
    • Roasted sweet potatoes or squash
    • Potato salad
    • Toasted chick peas
    • Beans or bean salad
    Side Options:
    • Olives
    • Pickles
    • Peppers
    • Condiments
    • Fermented veggies
    The combos are endless. There are a number of great ideas here. What makes these so great is they are finger type foods, which kids love. They can be eaten while studying or working and aren’t sloppy. You can hit a number of flavour profiles easily. And it’s easy to engage kids in helping to make them because they are fun and unique. Adults might find they work well for work lunches also, to help you keep on track with your own dietary goals.
    These are just a few suggestions, but they are tested and work well in my practice. I hope you find value in them and it gets your school year off to a great start!
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    Monday, August 26, 2019

    The ultimate guide to the very best healthy winter soup recipes

    August 26, 2019 0
    The ultimate guide to the very best healthy winter soup recipes

    No matter what you’re in the mood for, you’ll find the perfect recipe here – low-carb, low calorie, vegan, vegetarian, paleo, gut-healing, anti-inflammatory and just some good ol’ hearty meat ones, too.

    So, put away that boring tinned soup and dig in.

    Low calorie Thai spiced pumpkin soup

    Thai pumpkin soup. Image: Supplied.
    Thai pumpkin soup. Image: Supplied.Source:BodyAndSoul
    Serves 4

    Ingredients

    • 700g pumpkin diced (skin on for extra fibre)
    • 1 white onion finely diced
    • 2 garlic cloves crushed
    • 2 sticks celery diced
    • 1 large carrot diced
    • 1 bunch fresh coriander
    • 2-3 tbsp Thai curry paste
    • 1 tbsp tomato purée
    • 1 litre chicken or veg stock
    • 1 thumb sized piece of ginger
    • 4-6 tbsp coconut yoghurt

    Method

    1. Preheat your oven to 220°C. Scatter the pumpkin onto an oven tray, season with salt and pepper and drizzle with olive oil. Roast in the oven for 20 minutes (the smaller you cut the pumpkin the quicker it will cook)
    2. In a large pan start frying the onion, garlic, celery, carrot and ginger in a little olive oil and season well with salt and pepper.
    3. Add the Thai paste and tomato purée and stir for 2 minutes. Then boil the stock in a separate pan and add to the vegetables.
    4. Once the pumpkin is ready, add half of it to the fried veg, leaving the rest to one side. Bring the stock back to the boil for 2 minutes then remove the pan from the heat. Add half of the fresh coriander and blend carefully either with a stick blender or food processor.
    5. Adjust the seasoning then add the remaining roasted pumpkin and coriander. Serve with a spoon of coconut yoghurt.
    Top tip: Roast a couple of extra portions of pumpkin ready to add to a salad later in the week. Leaving the skin on the pumpkin is a great way to add fibrous carbohydrate to a meal.
    Nutrition: Approximately 250 kcals per portion.

    Okra, roasted tomato & buckwheat noodle bowl with miso ginger broth

    Image: Supplied. Beauty Chef The Gut Guide.
    Image: Supplied. Beauty Chef The Gut Guide.Source:BodyAndSoul
    Serves 4

    Ingredients

    • 250g cherry tomatoes, halved
    • 250g 100% buckwheat noodles
    • 2 tbsp dried instant wakame flakes
    • 1L (4 cups) vegetarian broth
    • 250ml (1 cup) water
    • 2 tbsp ginger, peeled and very thinly sliced
    • 250g soft (not silken) tofu, cut into bite-sized pieces
    • 200g okra, halved lengthways
    • 60g (1/4 cup) shiro (white) miso paste
    • 1 tbsp tamari
    • 1 tsp black sesame seeds, toasted
    • 1 tsp white sesame seeds, toasted
    • Togorashi, for sprinkling, to serve

    Method

    1. Preheat the oven to 200oC.
    2. Arrange the tomatoes cut-side down on a small baking tray. Roast for 10 minutes, or until the skins begin to blister and the tomatoes are soft, but are still holding their shape. Set aside.
    3. Bring a medium saucepan of water to the boil. Cook the buckwheat noodles, referring to the packet instructions until al dente. Drain, cool and set aside.
    4. To prepare the miso ginger broth, combine the broth, water and ginger in a medium saucepan over a medium heat and bring to the boil. Decrease the heat and simmer for 2-3 minutes until the okra is tender but still has a slight bite.
    5. In a small bowl, blend the miso and tamari with approximately 125ml (1/2 cup) of broth.
    6. Pour the mix into the miso ginger broth, gently stirring to combine.
    7. To serve, divide the noodles between deep serving bowls. Top with okra, tofu, roasted tomato and wakame. Pour over the ginger broth and sprinkle with sesame seeds and togorashi.

    Chai-roasted pumpkin soup with honey walnuts

    Image: Supplied
    Image: SuppliedSource:BodyAndSoul
    Serves 2

    Ingredients

    • 1kg pumpkin, chopped coarsely
    • 1/2 teaspoon ground cardamom
    • 1/4 teaspoon ground cinnamon
    • 1/2 teaspoon cracked black pepper
    • olive oil spray
    • 1/4 cup (25g) walnuts
    • 1 teaspoon honey
    • 2 teaspoons rice bran oil
    • 1 small onion (80g), chopped coarsely
    • 2 cloves garlic, sliced
    • 3/4 cup (180ml) vegetable stock
    • 1 3/4 cups (430ml) water
    • ⅓ cup (95g) low-fat Greek-style yoghurt
    • 2 tablespoons coarsely chopped
    • fresh coriander

    Method

    1. Preheat oven to 200C. Line a large oven tray with baking paper.
    2. Place pumpkin on the tray in a single layer. Sprinkle with cardamom, cinnamon and pepper, then spray with oil.
    3. Roast for 25 minutes or until tender.
    4. Meanwhile, line a small oven tray with baking paper. Place nuts on tray; drizzle with honey. Roast for 5 minutes or until golden. Cool.
    5. Heat rice bran oil in a large saucepan over medium heat. Cook onion and garlic, stirring, for 5 minutes or until softened.
    6. Add pumpkin, stock and the water to the pan; bring to the boil. Remove from heat; cool for 10 minutes.
    7. Blend or process pumpkin mixture until smooth. Return pan to heat and stir until hot.
    8. To serve, drizzle soup with yoghurt; sprinkle with honey nuts and coriander.
    Nutritional information:
    • Calories: 392
    • Protein: 10.3g
    • Carbohydrates: 41.6g
    • Fats: 18.5g

    Tomato and split pea sweet potato soup

    Picture: Supplied. Brown Paper Bag Nutrition.
    Picture: Supplied. Brown Paper Bag Nutrition.Source:BodyAndSoul

    Ingredients

    • 1 cup red split peas
    • 1 tablespoon coconut oil
    • 1 brown onion, peeled and roughly chopped
    • 3 cloves garlic, peeled and sliced
    • 2 teaspoons ground turmeric
    • 2x 400g tin organic chopped tomatoes
    • 500g sweet potato, peeled and roughly chopped
    • 4 cups vegetable stock or broth
    • Sea salt and black pepper
    • To serve: fresh herbs, nuts, coconut yoghurt

    Method

    1.Soak split peas in water overnight if time allows, or simply whilst prepping your ingredients.
    2. Heat a large saucepan on medium heat, add coconut oil, onion and garlic and sauce for 4 minutes.
    3. Drain split peas and rinse well. Add split peas, turmeric, tomatoes, sweet potato and stock, bring to the boil then reduce heat to a simmer for 35 minutes.
    4. At this stage you can enjoy soup as is or blitz briefly with a blender or food processor for a smoother consistency.

    One-pan Moroccan lamb harira soup

    Picture: Supplied. Marley Spoon.
    Picture: Supplied. Marley Spoon.Source:BodyAndSoul
    Serves 2

    Ingredients

    • Small red onion
    • 140g Celery
    • Moroccan chicken spice blend (1g turmeric, 2g cumin, 1g and ginger, 1g ground cinnamon)
    • Small bunch of parsley
    • Small bunch of coriander
    • 400g can diced tomatoes
    • 2 chicken stock cubes
    • 400g can of lentils
    • 2 x lemons
    • 1 tbsp olive oil
    • Sea salt and pepper
    • 1L (4 cups) boiling water

    Method

    1. Prepare ingredients. Trim excess fat from meat and cut meat into 2-3cm cubes. Coarsely grate or finely chop the onion. Quarter celery lengthwise, then slice into 1cm pieces. Combine stock with boiling water, stirring to dissolve.
    2. Start soup. Heat oil in a large saucepan over medium-high heat and cook onion and celery for 5 mins until softened. Add the spice blend and cook, stirring regularly for 1 min or until fragrant. Add the lamb and cook for 2 mins, stirring with a wooden spoon to scrape up any bits stuck to the base of the pan.
    3. Add stock. Add the stock, scrape the base of the pan again, then add the tomatoes and bring to a simmer. Cover, reduce heat to low and simmer for 30 mins.
    4. Add lentils. After 30 mins, add the lentils and simmer for a further 20 mins.
    5. Add chickpeas. Meanwhile, drain and rinse the chickpeas. Add the chickpeas and cook for a further 10 mins or until meat and lentils are tender.
    6. Get ready to serve. Meanwhile, finely chop the parsley and coriander leaves and stems. Cut lemon into wedges. Stir in 3/4 of the coriander and parsley and season to taste with salt. Serve with remaining parsley and coriander scattered over and lemon wedges.

    Gwyneth Paltrow’s miso soup

    Photo: Goop
    Photo: GoopSource:BodyAndSoul
    Serves 2

    Ingredients

    • 4 cups Dashi
    • 3 tablespoons white miso paste
    • 1 cup watercress leaves
    • 1 small zucchini, cut in half and thinly sliced into half moons
    • 4 shiitake mushrooms, stemmed and thinly sliced
    • 16 snow peas
    • 2 tablespoons thinly sliced scallions, optional

    Method

    1. Heat the dashi in a small saucepan over medium heat, being careful not to let it boil.
    2. Place the miso paste in a small bowl and add about 1 tablespoon of the hot dashi from the saucepan, stirring to dissolve the miso in the hot broth.
    3. Add the miso and dashi mix back to the saucepan along with the watercress, zucchini, mushrooms, and snow peas. Simmer gently for 1 minute, or until the veggies are just tender.
    4. Serve hot, topped with sliced scallions if desired.

    Roasted beetroot soup

    Beetroot soup.
    Beetroot soup.Source:BodyAndSoul
    Makes 3.3L and serves 10

    Ingredients

    • 800 grams beetroot, peeled, roughly chopped
    • 400 grams onions, chopped
    • 100 grams leek, chopped
    • 20 grams celery, chopped
    • 300 grams carrots, chopped
    • Sea salt and pepper
    • 2L chicken or vegetable stock
    • 2 tbsp creamed horseradish or to your taste
    • ½ cup cashews
    • 6 cloves roasted garlic
    • ½ tsp finely chopped dill, plus extra sprigs to garnish

    Method

    1. Preheat oven to 180oC.
    2. Place beetroot, onions, leek, celery and carrot into a baking tray and sprinkle with salt and pepper. Cover with a piece of baking paper and a piece of foil and bake for 30 minutes or until tender.
    3. Place vegetables into a stock pot or large saucepan and add ½ litre of the stock. Bring to the boil then add the horseradish, cashews, garlic and the remaining stock. Return to the boil, then reduce heat to a simmer and simmer, covered for 30 minutes. Add dill and remove from heat.
    4. Allow to cool before blending until soup is silky smooth. Gently reheat and serve garnished with sprigs of dill. This soup can also be served cold.

    Celeriac, watercress, pea and ham hock soup

    Celeriac, watercress, pea and ham hock soup.
    Celeriac, watercress, pea and ham hock soup.Source:BodyAndSoul
    Serves 4-6

    Ingredients

    • 1 tablespoon extra-virgin olive oil
    • 1 onion, chopped
    • 2 cloves garlic, sliced
    • 1kg celeriac, peeled and chopped
    • 6 cups (900g) frozen peas
    • 2 cups (30g) watercress sprigs
    • ½ cup (140g) natural Greek-style (thick) yoghurt
    • micro (baby) mint leaves and black chia seeds, to serve
    • ham hock stock
    • 1.5kg ham hock
    • 1 onion, peeled and quartered
    • 3 bay leaves
    • 8 sprigs thyme
    • 1 bulb garlic, halved
    • 6 litres cold water

    Method

    1. To make the stock, place the hock, onion, bay leaves, thyme, garlic and water in a large saucepan over high heat and bring to the boil (ensure there is enough water to cover the hock). Reduce heat to medium and cook for 1 hour–1 hour 15 minutes or until the ham is tender. Remove the hock and set aside to cool slightly. Using 2 forks, shred the meat and set aside, discarding bone and skin. Strain the stock and set aside.
    2. Heat the oil in a large saucepan over high heat. Add the onion and garlic and cook for 3–4 minutes or until softened. Add the celeriac and 1.5 litres of the reserved stock and bring to the boil. Cook for 12–15 minutes or until the celeriac is tender. Add the peas and cook for 1 minute or until soft. Remove from the heat and add the watercress and yoghurt. Using a hand-held stick blender, blend until smooth. Divide the soup between bowls and top with the reserved shredded ham and mint leaves. Sprinkle with chia seeds to serve. Serves 4–6.
    Tip: Any remaining stock can be kept frozen in an airtight container for up to six months.

    Super green soup with cashew cream

    A super green soup.
    A super green soup.Source:BodyAndSoul
    Serves 4

    Ingredients

    • Olive oil
    • 1 onion, chopped
    • 1 head broccoli, cut into florets
    • 3 handfuls fresh or frozen peas
    • 700ml vegetable or chicken stock
    • 1 small bag baby spinach
    • 1 green chili, chopped, to sprinkle
    • 150g raw cashews
    • 1 garlic clove
    • Zest of 1 lemon
    • A small handful of chopped parsley to serve

    Method

    1. A few hours before making this soup, prepare the cashew cream. Put the cashews into a bowl, pour over 300ml hot water and leave to soak for at least 2 hours.
    2. Once the cashews are tender, drain and place into a food processor, along with 300ml fresh water, the garlic and lemon zest.
    3. Blitz until completely smooth and creamy. Set aside.
    4. Heat 1 tbsp of olive oil in a large saucepan, and sweat the onion until translucent.
    5. Add the broccoli and peas to the pan, cook for 5 minutes, then add the stock – the vegetables should be just covered (you may need a little extra water).
    6. Bring to the boil, then simmer until the broccoli is tender, roughly 4 minutes. Don’t overcook the vegetables or they will turn a dull green.
    7. Using a stick blender, start blending the soup, adding a handful of spinach at a time – the spinach will cook as it’s mixed into the soup.
    8. Blend until the soup is smooth and thick, then stir through half the cashew cream.
    9. Serve with a swirl of cashew cream on top and scatter over some parsley and chili.

    Simple Vietnamese beef noodle soup

    A twist on the traditional Vietnamese beef noodle soup dish.
    A twist on the traditional Vietnamese beef noodle soup dish.Source:BodyAndSoul
    Serves 4
    Preparation time: 15 minutes
    Cooking time: 25 minutes

    Ingredients

    • 200g dried rice noodles, soaked in hot water until soft
    • 250g bean sprouts
    • 1.5 litres beef consommé
    • 1 cinnamon stick
    • 3 star anise
    • 1x 50g bulb ginger, peeled and thinly sliced
    • 2 tablespoons fish sauce
    • 1 tablespoon sugar
    • 4 Asian shallots or French eschallots, peeled and sliced
    • 500g sirloin, to cut this into paper thin slices, Shabu Shabu style, ask your butcher to do this the day before you need it***
    • 2 bunches baby bok choy (300g), roughly chopped
    • 150g shimeji mushrooms, torn into bite size pieces
    • 1 lemon, quartered to serve
    • Coriander leaves to serve
    • Cracked black pepper, to serve

    Method

    1. Put the dried rice noodles into a large bowl, cover with boiling water and allow to stand for 20 minutes or until just soft, drain well. The hot broth will soften them when it is poured over at the end.
    2. Meanwhile, put the consommé into a large pan with 2 cups (500ml) water, add the cinnamon, star anise, ginger, fish sauce and sugar and bring to boil, reduce heat and simmer uncovered for 20 minutes. Strain and return the broth to the pan, discard the spices.
    3. Put the soup back onto the heat and bring to boil. Add the shallots and thinly sliced beef, mushrooms and bok choy to the broth and simmer for 5 minutes or until the beef is just cooked.
    4. Divide the noodles and sprouts between four large soup bowls, top with the boiling soup broth. Finish with some extra bean sprouts a squeeze of lemon, coriander leaves and cracked black pepper.

    Healing turmeric and ginger broth

    Recipe Healing Turmeric and ginger broth
    Recipe Healing Turmeric and ginger brothSource:BodyAndSoul
    Serves 4

    Ingredients

    • 2 - 3 zucchini spiralized
    • 1 red onion finely diced
    • 2 garlic cloves finely diced
    • 2 thumb sized pieces ginger grated
    • 800g tinned chick peas reduced salt
    • 1 cup split red lentils raw
    • 1 small bag spinach
    • 1.5 litres vegetable stock (low salt)
    • 1 bunch coriander
    • 3 tsp turmeric powder
    • 2 tsp cumin powder
    • olive oil
    • salt and pepper

    Method

    1. Add a little olive oil to a deep pan then fry the onion, garlic and ginger over a medium heat for 2-3 minutes, stirring continuously, then season with salt and pepper.
    2. Add the spices and cook for another 2 minutes taking care not to burn the spices.
    3. Rise the lentils under the tap to remove any debris then add to the pan.
    4. Boil the vegetable stock in a separate pan then add to the spices and bring back to the boil, then reduce the heat to a simmer. The lentils will only take about 7-8 minutes.
    5. Whilst the lentils are cooking, start spiralizing the zucchini into ribbons or noodles and place into a bowl of water.
    6. Once the lentils are about 1 minute from being cooked, add the chick peas then roughly chop the coriander and add to the pan along with the spinach leaves.
    7. Remove the pan from the heat once the lentils are soft but still have their shape.
    8. Serve each portion in a bowl and add the zucchini ribbons or noodles right at the last minute. The residual heat from the broth will cook the zucchini whilst still maintaining a nice crunch.
    9. Drizzle with olive oil and sprinkle extra coriander leaves.

    Paleo lemongrass pumpkin soup

    Lemongrass pumpkin soup.
    Lemongrass pumpkin soup.Source:BodyAndSoul
    Serves 2

    Ingredients

    • 1 brown onion, diced
    • 1 lemongrass stalk, cut in thirds
    • 1 long red chili, diced and deseeded
    • 2 tbsp diced fresh coriander (cilantro) stalks
    • 2cm fresh galangal piece
    • 2cm (3/4 in.) turmeric piece
    • 4 kaffir lime leaves, optional
    • 2 tsp coconut oil
    • 3 cups peeled and cubed pumpkin
    • 1 large garlic clove, diced
    • 2 tbsp fish sauce
    • 1 litre vegetable stock
    • Peel from half of fresh lime
    • 1/2 cup coconut cream (100ml), plus extra to serve
    • 2 tbsp lime juice
    • Coriander leaves to serve

    Method

    1. Sauté onion, lemongrass, chili, coriander stalks, galangal, turmeric and kaffir lime leaves in coconut oil, on medium heat, for 2–3 minutes. Add pumpkin, garlic, vegetable stock, lime peel, fish sauce and vegetable stock and bring to boil. Turn the heat down and simmer for 15 minutes, until pumpkin is soft when poked with a knife.
    2. Remove turmeric, galangal, lime peel and lemongrass from the soup and transfer the rest to a food processor or a blender. Purée until smooth, then add coconut cream and lime juice. Whiz a couple more times to incorporate. Serve with a ripple of coconut cream and fresh coriander leaves on top.
    Tip: It's easy to substitute in this recipe: 2/3 tsp turmeric powder and 2/3 tsp galangal powder can be used instead of fresh roots. Kent or butternut pumpkin can be used; sweet potato and carrots would also work well. Coconut milk can be used instead of coconut cream but put the tin/jar in the fridge for an hour or so to thicken the top half of the liquid.
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