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Spiced Courgette, Lentil & Coconut Soup

Spiced Courgette, Lentil & Coconut Soup hands down has to be our new favourite soup. If you’re a fan of coconut in all its forms and love courgettes, well look no further as those ingredients blend well together in this new recipe. Brought to us by Abel & Cole and their wonderful fresh and organic vegetables.

This soup feels voluptuous and fresh yet gives you that warmth we desperately need with those colder days upon us. Most importantly, because the lentils are a plant-based protein source, it will help fill you up and keep you satisfied for longer. A great meal option for vegetarians and vegans to get their protein.

And my tip as a nutritionist is: add some turmeric (with black pepper, of course) to make soup even more nourishing.

Credit: thanks to the wonderful people at Abel & Cole.

Spiced Courgette & Coconut Soup

  • Servings: 2
  • Difficulty: easy
  • Print

Courgette and coconut create a delicious and voluptuous mix!

What you'll need from your Abel & Cole box:

  • 3 courgettes
  • 1 onion
  • 1 garlic clove
  • 75g lentils
  • 1 tsp mild curry powder
  • 50g coconut cream
  • What you’ll need from home:

  • 1 tbsp olive oil
  • Sea salt
  • Freshly ground pepper
  • 750ml boiling water
  • A large pan
  • A stick blender

What to do:

  1. Wash the fruit and veg.
  2. Trim the ends off the courgettes and dice into small pieces. Peel the onion and finely chop. Peel the garlic and crush or finely chop it.
  3. Pour 1 tbsp oil into a pan over a medium heat. Once hot, slide in the courgettes, onion and garlic. Sprinkle in 1 tbsp mild curry powder and a good pinch of salt and pepper. Fry for 5-6 mins, stirring occasionally, till the veg have softened.
  4. Tip the lentils into the pan and crumble in the coconut cream. Cover with 750ml boiling water and stir well to combine. Bring to the boil, then reduce to a simmer and cook gently for 20 mins, until the lentils are tender.
  5. Use a stick blender to whizz the veg into a smooth soup. No stick blender? No problem. Simply pour the veg and liquid (in batches if necessary) into a blender and blitz.
  6. Ladle the courgette and coconut soup into warm bowls and serve.

Enjoy and let us know how you got on below. You may even have a tip to share!

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Gnocchetti, Chard & Lemon Soup

Gnocchetti, Chard & Lemon Soup

This gnocchetti, chard & lemon soup is a keeper. If you’re a pasta eater but want to add that healthy touch to it, this soup is perfect. With plenty of nutritious veg, it’s so much better than a big plate of pasta! Versatile and great as a winter warmer as well as for other seasons, we absolutely love it. The addition of lemon adds a freshness which gives it a distinctive taste. As winter approaches this soup is a great option to have in your repertoire to stay warm and keep your food options varied.

Sourced from our favourite people in London Abel & Cole, this soup is straight out of their recipe list. As always we use their seasonal produce to make this tasty and easy soup. It really only takes 25 minutes to make this soup so you can use it as your go-to when in need of something hot, filling and nourishing this winter!

Here is the easy recipe for the gnocchetti, chard & lemon soup

Gnocchetti, Chard & Lemon Soup

Gnocchetti, Chard & Lemon Soup

Credit: Recipe and produce thanks to Abel & Cole

Gnocchetti, Chard & Lemon soup

  • Servings: 2
  • Difficulty: easy
  • Print

Your go to recipe to fill your tummy, stay warm and add that zest!

What you'll need from your Abel & Cole box:

  • 1 red onion
  • 2 garlic cloves
  • A handful of rosemary leaves
  • 1 lemon
  • 75g gnocchetti
  • 1 vegetable stock cube
  • What you’ll need from home:

  • 1 tbsp olive oil
  • Sea salt
  • Freshly ground pepper
  • 750ml boiling water
  • A large pan

What to do:

  1. Peel the red onion and finely chop it. Peel and crush or finely chop the garlic cloves. Pick the rosemary leaves off their stalks and finely chop the leaves. Strip the chard leaves away from the stalks. Finely slice the stalks, and roughly shred the leaves. Half your lemon and press the juice into a glass for later on.
  2. Into a large pan, pour 1 tbsp olive oil and bring to a medium heat. Add the onion, garlic, rosemary and chard stalks. Sprinkle in a pinch of salt & pepper and fry for 10 mins, stirring occasionally, until soft.
  3. After 10 mins, pour in 750ml boiling water and crumble in the stock cube. Scatter in the gnocchetti and stir well to mix it all together. Bring to the boil, then reduce to a simmer and cook for 5 mins.
  4. After 5 mins, add the shredded chard leaves to the pan and stir well. Simmer for a further 5 mins, or until the pasta is cooked.
  5. Grate in the lemon zest in and stir in along with half of the lemon juice.
  6. Have a taste and accordingly add extra lemon juice, salt or pepper.
  7. Serve into deep bowls straight away

Enjoy and let us know how you got on below. You may even have a tip to share!

Nutritionist Tip: Chard is incredibly nutrient-dense and is a great source of vitamins A, C, K & E, as well as minerals, like magnesium, copper, potassium and iron. Each serving of this delicious soup contains 10g of protein and provides you with 1 ½ of your 5 a day. So this dish is great as a starter or side.

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Steamed Artichokes: Perfect As A Side Or Nibble

Artichoke is a super easy vegetable to cook, and no it’s not just another pizza topping! You may also think there’s a tedious technique to eating them but really there are just 2 basic things to know about them. They’re easy to cook, as you just steam them, and there’s actually more “meat” than you think!
Read more

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Citrus Roasted Chicken: A Fresh & Zesty Recipe For Your Summer Nights

Add that citrus taste and freshness to your summer nights

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How to Make Sweet Potato Chips At Home

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Sweet potato is one of our must have vegetables and ingredients as part of our food essentials. The great thing about sweet potato is that they contain large amounts of vitamin A in the form of antioxidant beta-carotene and are quite high in fibre. You can have them in a potato mash with your fish, or steamed with your salad and as chunky chips when you’re feeling naughty or simply wanting to mix it up. The beauty of sweet potatoes is the variety of ways you can cook them.

Baking your sweet potato chips will take you just over 30 minutes but your time looking after them is probably about 10-15 minutes maximum. Below is how we prepare and cook our sweet potato chips to make them as crunchy and nutritious as possible.

How to make homemade sweet potato chips

  • Servings: 2
  • Difficulty: easy
  • Print

Get those crunchy chips tasty and crunchy

What you'll need:

  • 2 large sweet potatoes 🍠 (the bigger the better if you like your chips long and crunchy).
  • Organic extra virgin olive oil.
  • Sea salt & freshly ground pepper.
  • Oven and baking tray.

What to do:

  • Rinse the sweet potatoes under clear running water. We tend to keep the skin to add that extra texture and fibre, however, you can peel them if preferred.
  • Cut each sweet potato in half lengthways and then unto chips.
  • Place them in a large bowl of cold water and let them soak for about 30 minutes. This process will help the chips get crunchier.
  • In the meantime, prepare a ramequin or small bowl with olive oil, a little bit of sea salt and black pepper in it and mix together.
  • Preheat your oven to 200ºC and have your baking tray ready.
  • After 30 minutes, place the sweet potatoes on a tea towel or kitchen towel to dry them.
  • Some use a brush, we just use our fingers and coat the chips in the oil.
  • Place each sweet potato chip on the baking tray.
  • Place in the oven and cook for about 15 mins, open the oven and turn the chips around to make sure they cook properly. Cook for another 15 minutes.
  • Ta-dah!

Notes:

  • You can add mixed herbs on them when serving.
  • Mix some mayonnaise and a little bit of paprika if you’re looking for a tasty dipping sauce.

Enjoy!

As always, we love to hear what you think. Please leave a comment, ideas and share the love as there is plenty here!

Homemade Dairy-Free Banana & Raspberry Ice Cream: The Perfect Recipe for Summer!

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I wish I had been told about banana ice cream way earlier! Isn’t it fantastic when you’re able to make something out of just a couple of ingredients only?! And without having to add anything else!? I remember when I studied hospitality & catering in France, we learnt how to make ice cream as part of our patisserie practical classes. First of all, The process seemed tedious rather than fun. And it also required way too many ingredients, a huge ice cream machine, a special freezer and a great deal of refined sugar!

Nowadays with gluten and dairy intolerance, diabetes on the rise in the UK, and the proven dangers of processed foods, we’ve come to realise that we can easily make something simple and tasty at home. Similar to the 2 ingredient pancakes recipe, which, by the way, we love making for breakfast or dessert way too much, this two ingredient recipe won’t disappoint and is great to share with your loved ones.

This month we prepare for those summer nights fast approaching! This easy two ingredient ice cream recipe made with one of our favourites fruits, banana. Organic and locally sourced, provided by from Abel & Cole. We add a few raspberries to give it an extra pinch. But either/or, it’s great and like our apple compote recipe made of one ingredient, this can be eaten by itself or served with a dessert of your choice!

Here is the easiest way to make homemade ice-cream with 1 ingredient as a base and add a couple more if you’re feeling creative!

Homemade Banana & Raspberry Ice Cream (Dairy and Refined-Sugar Free)

  • Servings: 2
  • Difficulty: easy
  • Print

Fruit based, this homemade ice-cream is great by itself or to eat with a dessert.

What you'll need:

  • 2 ripe bananas.
  • 6 raspberries.
  • A blender/food processor.

What to do:

  • First, break a couple of bananas into bite-sized pieces and place in the freezer in a container, preferably at least a couple of hours before you need the ice cream.
  • Then, take them out of the freezer 2 hours later (at least) or once frozen.
  • Place the banana slices in the blender/food processor and blitz.
  • Keep blitzing until the bananas have the consistency of soft serve. You may need to scrape the sides down periodically.
  • Also, if adding raspberries, add them in towards the end of the blitzing phase.

Notes:

  • Switch the raspberries for 1/2tsp of cinnamon for a different taste
  • Most importantly, be creative with your additional ingredients. Have fun experimenting!

Enjoy!

As always, we love to hear what you think. Please leave a comment, ideas and share the love as there is plenty here!

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Overnight Oats: It’s All About What You Do With Them!

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Don’t you love when the title tells the story!? Overnight oats is nothing less that oats soaked overnight! The first time I heard about it was back in 2014, on a trip to the Hunter Valley just outside Sydney, Australia. Trying to reduce his sugar, gluten and dairy intake, Daen’s dad
was having Read more

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Porridge: A Healthy & Tasty Breakfast Option

Vitality+Awesomeness Healthy & tasty Porridge

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Everyday is Pancake Day! Gluten Free, Dairy Free Two-Ingredient Banana Pancakes 🍌

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We thought we would share this famous and quick 2 ingredient pancake recipe. These delicious morsels are dead easy and are refined sugar, gluten and dairy free for the ones with intolerances! Read more

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Peanut Butter, Banana, Kale: Your Protein Green Smoothie this winter!

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