It's been so cold recently but I'm loving the crisp, frosty days! I've had to bring Grace my wee chicken into the house since the temperature has been -7C the past two nights! I'd never forgive myself if she froze to death!! She has been happily eating porridge for breakfast with coconut oil, raisins, sweetcorn and sunflower seeds and washing it down with a good glug of kombucha, which she loves! She is a discerning chicken for sure!
Anyway I thought I'd share another of my favourite soup recipes, which is just the job for lunch on a freezing cold day! This one is adapted from a macrobiotic recipe, acquired during my studies to become a macrobiotic health coach, which I am, but I find the macrobiotic way too bland and restrictive for my liking, so I adapt the recipes to suit my taste!
So mung beans are very small dark green beans, mostly eaten as beansprouts here but they are also delicious cooked! Like all beans, mungbeans are packed with fibre, protein and minerals with major benefits for our health. They lend themselves very well to soup and make a pleasing change to the more common lentils, which most of us are familiar with.
I do think its wise to introduce new foods, most of us have a limited repertoire of recipes and sometimes get stuck in a boring food rut, which is where Nourished by Nature comes in!
I never cook or eat boring or bland food, life is too short for that, I embrace all the wonderful natural flavours and enjoy vibrant good health as a result!
Soup is one of the easiest things to make, and the varieties are endless! It's just such a brilliant way of sneaking more veggies and wholegrains into the diet.
One of my favourite things is a big bowl of steaming hot soup, served with a slice of home made sourdough bread!
The simple things are sometimes the best...
Most supermarkets and natural food stores stock mungbeans and they keep for ages.
So this soup is thick, nourishing, tomatoey, flavoursome and stick to your ribs delicious!
Here is my recipe
MIGHTY MUNGBEAN & TOMATO SOUP
1 cup of mungbeans (approx 200g)
1 tin of chopped tomatoes
1 glug of rapeseed oil
1 onion, chopped
2 medium carrots, finely diced
1 stick of celery, chopped
1 leek, finely sliced
1 courgette, diced (optional)
2 cloves garlic, crushed
1 teaspoon turmeric
1 teaspoon ground cumin
1 litre vegetable stock (Marigold or Kallo are good)
freshly ground black pepper
....your health in your hands......
Autumn is definitely here, I love autumn with all the beautiful colours and the chill in the air. There is something very comforting about snuggling up indoors with the heating on and enjoying a lovely warming, nourishing bowl of home made soup!
This one fits the bill perfectly!
The shops are full of pumpkins and squashes of all shapes and sizes, some of them delicious, some not so much! The large orange variety are really for carving and are rather watery and fibrous and not so good to eat.
Butternut squash and sweet potatoes are available all year round and always taste deliciously sweet and can easily be used interchangeably so this soup can be made with either butternut squash, sweet potato or any other type of squash.
The orange flesh of all these vegetables is really high in beta carotene which converts to vitamin A in the body and supports skin health, digestive health and vision. Sweet potato also contains prebiotic fibre which feeds our gut bacteria so its well worth including some of these orange fleshed veggies in your diet, if you haven't already!
I have been spiralising sweet potatoes all summer and ended up with a lot of wee end bits which I collected in a freezer bag, just perfect for making soup, so that's what I used for this!
I hate waste so I'm always looking for ways to use up odd bits of veggies.
I noticed pre-peeled cubes of butternut squash in the freezer section at Waitrose the other day which is a great idea if you don't have time to peel a whole one! It's obviously more expensive to buy pre prepared veggies but a great standby to have your freezer stocked with some essentials. I buy frozen peas and sweetcorn, which I use a lot!
So back to this lovely warming, nourishing soup with lots of flavour from garlic, ginger, red onion, coconut, turmeric and chilli flakes.
There are some real inflammation fighters and immune boosters among this lot so you will be doing yourself a big favour if you make this!
I also added peanut butter for an extra protein boost and splash of tamari for extra flavour.
I have to say it is delicious and very moreish. I think I'll be having a huge bowl of this tonight for dinner with a few slices of my rather delicious home made sourdough!
This is a great soup for autumn and winter due to all the immune boosting, cold and flu busting ingredients and it tastes delicious.
Like every other soup, it can be frozen to enjoy at a later date or kept for when your immune system needs a wee boost and you don't feel like cooking!
So here is the recipe.....
Thai Squash Soup
3 cups of butternut squash or 3 medium sweet potatoes, scrubbed, peeled and diced
1 medium red onion, finely sliced
2 large cloves of garlic, crushed or finely chopped
1 tablespoon coconut or rapeseed oil
pinch of red pepper flakes
1 level teaspoon turmeric
1 inch piece of fresh ginger, peeled and finely chopped or grated
1 tablespoon peanut butter
1 teaspoon tamari
sea salt and freshly ground black pepper
750 mls vegetable stock
100g coconut cream or 1 can of coconut milk
1. Heat the oil in a large pan and add the red onion, garlic, red pepper flakes, turmeric, ginger, diced sweet potato or squash and a good seasoning of salt and black pepper. Cook on a medium heat for 10 minutes.
2. Add the coconut cream and stock and bring to a gentle simmer. Cook until the sweet potato or squash is soft, around 15 minutes. If you are using coconut milk then reduce the stock to 500mls.
3. Add the peanut butter and tamari, stir to dissolve then blend with a hand blender.
....your health in your hands....
It's definitely soup weather so I thought I'd try a new recipe! I had some lovely organic potatoes to use up and I've been meaning to make a sweetcorn type soup for a while so I came up with this one!
As always I try to add extra ingredients with health benefits, in this case red onion, turmeric and coconut.
Red onion provides the gut with fibre and helps us fight infection, which at this time of year, can be rife and who has time to be ill? Certainly not me, which is why I support my immune system with the best quality food and look after my gut bacteria with lots of plant based fibre.
So back to the soup, I used frozen sweetcorn, which I buy from Lidl, its deliciously sweet and grown in France so it's not GM, which a lot of the corn grown in the US is, so we want to avoid that for sure!
I actually prefer using frozen sweetcorn, it's less wasteful and you just cook what you need.
Wee Gracie, my chicken loves sweetcorn, she has some every morning in her porridge and is very partial to a whole fresh corn on the cob, which she can demolish in no time!
Nutritionally sweetcorn like all veggies, has benefits for health. It's a good source of fibre and complex carbs and contains a fair amount of insoluble fibre which is great news for our gut bacteria! It also contains antioxidants, some B vitamins, Vitamin C, magnesium and potassium so plenty of reasons to eat and enjoy it!
It's also naturally sweet so most kids will eat it! Interestingly a whole corn on the cob contains less than a quarter of the sugar in an apple!
This soup has a lovely flavour with a wee bit of heat from the chilli flakes. Sweet paprika has a lovely warming flavour and the coconut adds a creamy sweetness which works rather well.
The turmeric which I try to add to as many dishes as I can has a mild earthy flavour so I generally only use a half or a teaspoon. Adding black pepper and oil enhances the absorption of curcumin, the active ingredient in turmeric so its always worth adding both.
Turmeric really deserves the title, superfood, or superspice! It beats drugs hands down for just about everything, from pain relief to reducing inflammation to killing cancer cells.
It's so easy to start adding some of these immune boosting, disease fighting foods and spices to our diet to build a great immunity and strong vibrant health.
I added turmeric to my porridge this morning with a pinch of black pepper and a spoonful of coconut oil! It was a lovely yellow colour and I added sliced banana, goji berries, coconut flakes, bee pollen and coconut kefir for a breakfast fit for a king!!
So I've had a double dose of turmeric today since I just had a bowl of this lovely soup!
I had to try it before I share the recipe but it was really delicious. I think I would make it a bit thicker next time by adding more potato or less stock. I blended half the soup which made it nice and creamy and there were still some texture from the unblended veggies!
So all in all a good recipe and a great use of my organic potatoes!
Here is my recipe!
· 2 or 3 medium potatoes, scrubbed and diced (around 500g)
· 2 cups of fresh or frozen sweetcorn (300g)
· 50g of creamed coconut, roughly chopped
· 1 tablespoon coconut oil or rapeseed oil
· Small red or green pepper, chopped
· 1 medium red onion, diced small
· 2 teaspoons paprika
· ½ teaspoon turmeric
· ½ teaspoon chilli flakes
· Freshly ground black pepper
· 1litre vegetable stock
1. Heat the oil and add the red onion and pepper. Cook on a moderate heat for 5 minutes.
2. Add the turmeric, paprika and black pepper.
3. Add the diced potato, vegetable stock and coconut cream, then simmer for 10 to 15 minutes.
4. Add the sweetcorn and cook for a further 5 minutes.
5. Blend half with a hand blender to keep a bit of texture or just blend it all for a creamier smoother texture.
The creamed coconut comes in a block, most supermarkets stock it. If you are using coconut milk then you will need a bit less stock, around 500ml should do!
....your health in your hands....
🍃 Health educator🍃