Recipes

Leek and potato soup

20150122_131523I had a couple of ingredients that needed using up so adapted my usual leek and potato soup recipe a little. It tasted delicious so I deemed it blog-worthy 🙂

As usual with my soups, I make on bulk and freeze what we don’t eat. The ingredients below make 6 generous servings.

Ingredients
1 leek
4 carrots
1 head of broccoli
2 onions
3 potatoes
100g red lentils
1 tablespoon olive oil
1 teaspoon oregano
1 teaspoon thyme
1 teaspoon crushed garlic
1 tablespoon reduced fat creme fraiche
500mls of stock + water as needed
Salt & pepper to taste

Method

1. Peel the carrots and chop them up along with the leek, broccoli and the onions.
2. Cube the potatoes into small squares (no need to peel).
3. Add the olive oil to a large saucepan and place on a low heat.
4. Add the carrots, leek, broccoli, onions, potato and garlic into the saucepan and give them a good stir. Leave them soften for a couple of minutes.
5. Add the lentils, the oregano, thyme and other seasoning and stir into the vegetables.
6. Pour over the stock and enough water to just reach the top of the vegetables. Leave simmering on a low-medium heat until the vegetables have cooked.
7. This soup tastes great blended, but it’s best to leave it cool a little before you do this (trust me!) Once it’s cooled, use a hand blender or a food processor to blend. If it’s too thick for your preference, add some more water.
8. Once blended, heat back up and stir in the creme fraiche before serving.
Mmm…Creamy deliciousness without the guilt 🙂

The nutritional data below is based on the above yielding 6 portions.
Per Portion:
CALORIES: 160kcal
TOTAL FAT: 2.5g
SATURATED FAT: 0.3g
PROTEIN: 5g

Recipes

Spiced cauliflower soup

This one is a tasty, creamy warmer. An ideal autumn lunch, or perfect for a healthy meal on a cosy night in.

20141113_140023Ingredients
2 leeks
1/2 a cauliflower
80g almonds
2 garlic cloves
1 teaspoon of fresh ginger
1 tablespoon coriander seeds
2 teaspoons cumin seeds
2 teaspoons cayenne pepper
1 teaspoon fennel seeds
Juice of 1/2 a lime
1 tablespoon of olive oil
150mls low fat milk
500mls of stock + water as needed
Salt & pepper to taste

Method

1. Chop up the leeks and cauliflower.
2. Add the olive oil to a large saucepan and place on a low heat.
3. Add the garlic, ginger, spices and herbs to the saucepan for around 30 seconds until the seeds start to split open. You should be able to smell them!
4. Put in the leeks, cauliflower and almonds and give the saucepan a stir; coating the veggies in the spices.
5. Pour over the stock and enough water to just reach the top of the vegetables. Leave simmering on a low-medium heat until the vegetables have softened.
6. Add the milk and the lime juice to the saucepan and let the soup cool.
7. Once cooled, blend the soup using either a hand blender or a food processor. If it’s too thick for your preference, add some more water.
8. Reheat, refrigerate or freeze as desired.
9. Serve with a wholemeal roll for a healthy, filling lunch!

20141111_131132The nutritional data below is based on the above yielding 10 portions.

CALORIES: 92kcal
TOTAL FAT: 6g
SATURATED FAT: 0.7g
PROTEIN: 3.5g
CARBOHYDRATE: 8g

Recipes

Recipe – Creamy Squash Soup

I love soups, (see a few reasons why in my Dietitian’s Kitchen post). In short, they’re healthy, cheap and easy to make.

I started making soups when I was about 16 and became interested in eating healthily. Then, when I was at university, I found that I could pretty much chuck any vegetables in with some suitable spices or herbs and it’d taste good, so soups became a go-to. I find it very difficult to go wrong because as long as you don’t add too much of something, you can continually adjust the flavours as you go.

In basis, every soup I make starts out with the same base; onion and garlic. Then I just throw in the vegetables, add a protein (meat, pulses or lentils), add spices, season, cover it in stock and let the vegetables soften. Sometimes, if I’m not going to be having bread with it I’ll add in potato, rice or noodles. My favourite is when I use a chicken carcass to make a tasty chicken soup, mmhm.

This soup recipe is using a butternut squash; another firm favourite of mine, especially during those Winter months. This is low in calories, high in fibre and packed with vitamins A and C. This soup contains some protein in the lentils, but I’d recommend another source of protein (boiled egg, 25g of nuts or more lentils) if you’re having this as a main meal. Team with a slice of wholegrain bread for a lovely lunch.

By the way, I always make soup on mass and freeze or refrigerate it. So you’ll find this recipe makes loads!

20141010_104022Ingredients
1 butternut squash (around 1kg)
2 large onions
4 cloves of garlic
3 carrots
1/2 a cauliflower
180g lentils
Olive oil
500ml chicken or vegetable stock
2 teaspoons paprika
1 teaspoon oregano
1 tablespoon turmeric
Water
Salt & pepper
Optional: 1 tablespoon low fat Greek yoghurt

Method
1. Preheat the oven to 240’c
2. Peel the squash and chop off both ends.
3. Slice the squash down the middle (length-ways) and scoop out all the seeds and pith in the middle.
4. Chop squash roughly into 1 inch cubes.
5. Drizzle a little (around 2 tablespoons) of olive oil into an oven proof dish and add the squash. Sprinkle with some paprika, ground pepper and a little salt. Place in the oven for around 1 hour or until the squash is soft and just beginning to brown.
6. While the squash is roasting, chop up the rest of your vegetables.
7. Add a tablespoon of olive oil to a large saucepan (big enough to hold all of the soup) and add the garlic, chopped onions and oregano. Heat on a low-medium heat until the onions appear to have a slight glaze.
8. Once the squash is ready, add it to the saucepan along with all of the other vegetables and lentils. Give it all a good mix.
9. Pour over the stock and enough water to cover the vegetables (you may need to add more if you want a runnier soup).
10. Leave the soup to simmer until all the vegetables are cooked.
11. Once the veg is cooked, remove from the heat and let cool a little before blending (trust me…blending hot soup can burn!)
12. When you’re ready to eat, reheat, stir in the turmeric and add a dash of yoghurt to make it taste even more creamy. VoilĂ …Yum!

CALORIES: 160kcal
PROTEIN: 6g
TOTAL FAT: 5g
SATURATED FAT: 0.8g
(This is based on the above recipe yielding 8 servings)

Healthy Living

A Dietitian’s Kitchen – October

Well, I’m cheating this month. September was a bit hectic and I didn’t get a chance to fill you in on what’s been going on in my kitchen, so I’m combing the two!

September saw the arrival of my new favourite toy…

food pro

I love it, and I actually think I’ve used it pretty much every day. I’m not sure how I lived without one for so long.

I’m now able to make my own hummus, smoothies and juices so easily. There’s no more tears slicing onions and all my veg is universally chopped!

Watch out for future recipes using this baby!

soup1

Autumn seems to have hit Brussels with a vengeance. The weather seems to have gone from being gorgeous to hat and scarf weather overnight! So, my soups have made a return. I’m a BIG fan of soups for loads of reasons;

1. They taste great and are packed with vegetable goodness
2. It’s a handy way of using up any leftover veg (or leftovers for that matter)
3. They’re relatively cheap and easy to make
4. Convenient to keep in the fridge or frozen
5. It’s all cooked in one pot so you don’t lose any of the water soluble vitamins

I could go on, but you get my point. SOUPS ARE AWESOME. I’ll be posting some recipes soon.

Curries have also been on the menu a lot recently. I’ll be honest, 9 times out of 10 I’m pretty lazy and use a curry paste, but we’ve got brave of late and had some fantastic taste (and smell) explosions going on. Our spice collection is now building and I’m just working on a final recipe for a vegetable curry that tasted amazing.

As my Eatwell group starts in a couple of weeks, most of my time in the kitchen has been dedicated to designing the course and recipes for that. 

So, it’s a bit of a ‘watch this space’ month, but hopefully, these recipes will be worth the wait!