Kale and Apple Soup

This soup is quick and easy to make. It's filling and warming, ideal for winter. The ingredients are similar to my green smoothie recipes, Green Fruit and Vegetable Smoothie, Banana Smoothies, that I drink in the summer - or when temperatures are warmer.

Kale and Apple Soup
Makes 2
Click HERE for a printable recipe card.

Ingredients:
- 5ml / 1tsp olive oil
- 85g / 3oz onion, chopped
- 85g / 3oz celery, chopped
- 112g / 4oz kale, chopped
- 112g / 4oz apple, chopped
- 240ml / 8floz chicken broth, reduced sodium
- 240ml / 8floz water

Method:
In a saucepan, heat the oil and cook the onion, celery and kale.

Add the apple, broth, water and cook until vegetables and fruit are softened.

Blend all the ingredients together. ENJOY!

Click HERE for a printable recipe card.

Nutritional Information:

Moroccan Lentil Chicken Soup

It's a little stereotypical to name a dish 'Moroccan ...' just because it contains some cumin and cinnamon - like my Moroccan Mushrooms and Chickpeas recipe - just like it's stereotypical to call a dish 'Mexican...' because it contains some black beans and sweetcorn.

Nevertheless, this soup is hearty and perfect for cold, rainy days. It's a nice balance of all nutrients as it includes vegetables, protein (chicken), carbs and fibre (lentils). Plus it's low fat and low sugar.

Moroccan Lentil Chicken Soup
Makes 4
Click HERE for a printable recipe card.

Ingredients:
- 140g / 5oz lentils
- 110g / 4oz onion, chopped
- 85g / 3oz / 2 stalks celery, chopped
- 125g / 4.5oz / 2 carrots, chopped
- 1tsp cumin
- 1tsp cinnamon
- ground black pepper
- 480ml / 16floz chicken broth, reduced sodium
- 480ml / 16floz water
- 110g / 4oz courgette, chopped
- 110g / 4oz chicken breast, cooked

Method:
Cook lentils until tender (about 20-30mins), drain and then set aside.
In a pan sprayed with cooking spray, cook the onion, celery and carrots for 3 minutes. Add the spices, black pepper and cook for another 2 minutes.

Add 1 cup (240ml) broth, 1 cup (240ml) water and bring to the boil, then simmer for 5 minutes. Add the remaining broth, water, lentils, courgette and cooked chicken to the pan. Boil then reduce heat to low, cover and simmer for 15 minutes.

ENJOY!
Click HERE for a printable recipe card.

Nutritional Information:

Beetroot Hummus

I'm becoming quite adventurous when it comes to the different variety of beans I can use to blend into hummus. Not to mention the added ingredient of beetroot for this recipe below. It's just like traditional hummus but the beetroot gives an alternative taste, not to mention the crazy colour too - all 100% natural even though it looks worryingly artificial!

I think I will do a summary post of all the different kinds of hummus I've made. First I want to make a white bean (butter bean) dip and then the hummus collection will be complete - at least for the time being!

Beetroot Hummus
Makes 6 (60g serving)

Ingredients:
- 56g / 2oz beetroot, drained if canned
- 440g / 15.5oz / 1 can chickpeas, drained (except 1tbsp)
- 1 clove garlic, chopped
- 15ml / 1tbsp bean juice
- 15ml / 1tbsp oil
- 45ml / 3tbsp lemon juice
- pinch cayenne pepper (optional)

Method:
Combine all ingredients in a food processor and blend until smooth.

Serve with chopped vegetables or spread on rice cakes or crackers. ENJOY!

Nutritional Information:

Brussels Sprouts Waldorf Salad

After eating Brussels sprouts over Christmas, I used some left overs to make this Waldorf Salad. The steam-cooked sprouts are a tasty alternative to lettuce or kale, as used in my Kale Waldorf Salad.

Brussels sprouts are a great source of vitamins and minerals, especially vitamin K and C, not to mention packed with fibre!

In addition, there's been a lot of studies conducted focusing on cruciferous vegetables in relationship to cancer. An overview of Brussels sprouts is featured on the World's Healthiest Foods website.

In summary, with regards to cancer, "...Brussels sprouts provide special nutrient support for three body systems that are closely connected with cancer development as well as cancer prevention. These three systems are (1) the body's detox system, (2) its antioxidant system, and (3) its inflammatory/anti-inflammatory system."

Brussels sprouts are now known to top the list of commonly eaten cruciferous vegetables. Their total glucosinolate content has been shown to be greater than the amount found in mustard greens, turnip greens, cabbage, kale, cauliflower, or broccoli. Glucosinolates are a class of phytochemicals whose breakdown products are thought to be responsible for an improvement in health.

Some people dislike the taste of Brussels sprouts. Mostly because if they are overcooked, not only do they lose their nutritional value, they begin to emit the unpleasant sulfur smell associated with overcooked cruciferous vegetables.

Steam-cooked Brussels are quick and easy (only 3-4 minutes) and ensure a nice crunch and plenty of flavour. Once cooled, I use them in salads when I fancy a change from spinach and kale, which I eat all-year-round. I usually only eat Brussels sprouts in season, hence the timing of this recipe.

This Waldof salad also gave me the chance to use my new fruit and vegetable chopper.

Brussels Sprouts Waldorf Salad
Makes 2
Click HERE for a printable recipe card.

Ingredients:
- 56g / 2oz nonfat Greek yogurt
- 30ml / 2tbsp apple cider vinegar
- 225g / 8oz / 2 apples, chopped
- 335g / Brussels Sprouts, halved
- 85g / 3oz 2 stalks celery, chopped
- 30g / 1oz walnuts, chopped
- 1/2tsp thyme, dried

Method:
In a bowl, mix the yogurt and apple cider vinegar.

In a separate bowl, combine the apples, sprouts, celery, walnuts and thyme.

Stir in the yogurt and mix thoroughly to combine. ENJOY!
Click HERE for a printable recipe card.

Nutritional Information:

Tofu Vegetable Loaf

There's no need for meat when tofu is available! This loaf is a great source of protein and full of vegetables. It's low fat and low sugar. I eat this as a snack as it reheats easily and freezes well too.

Tofu Vegetable Loaf
Makes 6
Click HERE for a printable recipe card.

Ingredients:
- 140g / 5oz onion, chopped
- 2 cloves garlic, chopped
- 110g / 4oz carrot, chopped or grated
- 130g / 4.5oz cauliflower rice (raw cauliflower blended in a food processor)
- 450g / 16oz tofu, firm and drained
- 70g / 2.5oz / 2 slices whole wheat bread crumbs
- 1 egg, beaten
- 15ml / 1tbsp soy sauce, light
- 66g / 4tbsp tomato paste
- 30ml / 2tbsp water
- 1tbsp dried parsley OR 1/4cup fresh parsley

Method:
In a pan sprayed with cooking spray, cook the onion, garlic, carrot and cauliflower rice until softened, about 7-10 minutes. Transfer to a large bowl.

In a food processor, pulse the tofu to break into crumbs.

Add the bread crumbs, egg, soy sauce, tomato paste and water.

Blend into a smooth purée and then add to the mixing bowl. Combine the tofu purée mix with the vegetable mix.

Spoon into a loaf pan lined with parchment paper and bake at 175C / 350F for 60 minutes, until golden brown and firm to touch.

Allow to cool on a wire rack and slice. ENJOY!

Click HERE for a printable recipe card.

Nutritional Information:

Cherry and Rice Walnut Salad

Using walnuts in a salad, like my Kale Waldorf Salad, is a great way to get some healthy fat. The cherry vinaigrette gives the salad a natural sweetness and the rice provides a good serving of carbohydrates.

If the rice is cooked ahead of time, and the cherries are pitted and chopped, throwing this salad together can be done in 5 minutes.

I love cherries. They are so sweet and juicy, although pitting the stones and chopping each one individually can get messy. I usually prepare a large batch of cherries in one go. I can then store the chopped fruit in a container and bottle the vinaigrette to keep everything fresh and convenient.

Cherry and Rice Walnut Salad

Makes 2

Click HERE for a printable recipe card.

Ingredients: 

- 150g / 5.5oz cherries
- 30ml / 2tbsp apple cider vinegar
- 1 clove garlic
- ground black pepper
- 90g / 3oz rice, cooked
- 50g / 2oz kale OR spinach
- 30g / 1oz walnuts, chopped
- 110g / 4oz / 2 stalk celery, chopped

Method:
Pit and chop all the cherries.

In a food processor, blend 2/3 (100g) cherries, apple cider vinegar, garlic and black pepper into a purée.

In a bowl, combine the rice, kale OR spinach, walnuts and celery. Add the remaining chopped cherries.

Pour the cherry dressing over the salad. ENJOY!

Click HERE for a printable recipe card.

Nutritional Information:

Banana Oat Cranberry Cookies

Another quick, tasty and natural cookie, just like my Banana Oat Jam Cookies. This version doesn't have applesauce; instead using extra bananas to bind the ingredients, and for sweetness. Cranberries also add sweetness in place of the jam.

Banana Oat Cranberry Cookies
Makes 18 cookies
Click HERE for a printable recipe card.

Ingredients:
300g / 10.5oz / 2-3 bananas, ripe
160g / 6oz oats
7g / 1tbsp flaxseed meal
60ml / 2floz almond milk, unsweetened
80g / 3oz cranberries, dried

Method:
Mash the bananas and stir in the oats, flaxseed and milk.

Add the cranberries and then spoon into balls.

Bake in the oven at 175C / 350F for 15 minutes. Cool on a wire rack. ENJOY!

Nutritional Information:

Vietnamese Pho Noodles

The recipe below is a vegetarian dish but shredded chicken can be added if meat is desired. The tofu is a great source of protein so meat isn't absolutely necessary.

It's a mix between a stir-fry and a broth-based soup, with as much or as little liquid being served as desired.

Vietnamese Pho Noodles
Makes 4
Click HERE for a printable recipe card.

Ingredients:
- 200g / 7oz rice noodles
- 300g / 10oz tofu, firm
- 15ml / 1tbsp olive oil
- 45ml / 3tbsp soy sauce, light
- 140g / 5oz onions, chopped
- 15g / 3tbsp ginger, chopped
- 140g / 5oz carrot, chopped
- 1/4tsp star anise
- 1/4tsp cinnamon
- 1tsp coriander
- 960ml / 32floz boiling water
- 140g / 5oz pepper, chopped
- 85g / 3oz / 2 stalks celery, chopped

Method:
Place noodles in a bowl of boiling water (about 2 quarts) for 10 minutes, until soft. Rinse under cold water and drain.

In a pan, heat 1/2tbsp oil and saute tofu, 5 mins either side. Then add in 1tbsp soy sauce.

In a wok or pan, heat 1/2tbsp oil and cook onion, carrot, ginger until nearly soft, approx. 5 mins. Add the spices and stir.

Add 4cups (960ml) boiling water and 2tbsp soy sauce. Simmer with lid on for 20 mins.

Add pepper, celery, tofu, drained noodles and simmer for another 5 mins.

Serve in a bowl with lime wedges and/or cilantro if desired. ENJOY!
Click HERE for a printable recipe card.

Nutritional Information: