Jerusalem Artichoke & lemon Soup

Mon, 17 Jan 2011 14:43:31 +0000

Jerusalem artichokes are knobbly, ugly looking roots but they are incredibly good for you. Packed full of inulin a pre-biotic fibre, they help to feed the good bacteria in your gut so aiding digestion and boosting your immunity. Go easy on them to start with as they could make you a bit windy! This soup is simple and creamy. Alternatively, try them thinly sliced into salads or roasted in olive oil and black pepper.
Ingredients
Serves 4
1 tbsp olive oil
1 onion, chopped
500g jerusalem artichokes, scrubbed and thinly sliced
800ml vegetable stock (use Marigold Vegetable Bouillon)
Freshly ground black pepper
Squeeze of lemon juice to taste
Grated parmesan (optional)

Heat the oil in a large pan, add the onion and fry gently for 5 minutes. Add the artichokes & stock, bring to the boil and simmer for 20 minutes until artichokes are tender. Blend the mixture, then season to taste and squeeze in your lemon juice. Serve with some grated parmesan if you wish

Please feel free to contact Mission Nutrition for further information

Tel: 01727 730 921
E-mail: michelle@mission-nutrition.co.uk

Butternut squash & chickpea curry

Tue, 2 Nov 2010 13:28:58 +0000

An easy and cheap recipe which will keep you full and warm,
Serves 2

Ingredients
400g tin of chickpeas (drained)
1/2 butternut squash- peeled and cut into 4cm cubes
2 tsp of vegetable bouillon
1 onion finely (chopped)
2 cloves of garlic (crushed)
2 tbsp of tomato puree
1 tbsp of ground almonds
1 tbsp curry powder
1tsp ground coriander
1tsp ground cumin
2 dsp olive oil
1/2 pint water
To serve; handful chopped coriander and 1tbsp natural yoghurt

1.Heat the oven to 200 C.
2.Place the butternut squash on a roasting tray and toss in olive oil. Place in the oven for 20 minutes until soft and slightly browned.
3. Meanwhile , heat the olive oil in a large saucepan and add the onions and garlic. Cook until soft.
4. Add the spices and stir until onions and garlic covered.
5. Add all the remaining ingredients (except the ground almonds)
6.Cook until bubbling, then turn down to a simmer. Stir in the almonds until sauce thickens. Add the roasted butternut squash.
Serve with a dollop of natural yoghurt, a handful of chopped fresh coriander and some brown basmati rice

Please feel free to contact Mission Nutrition for further information

Tel: 01727 730 921
E-mail: michelle@mission-nutrition.co.uk

Bonfire night soup (or cold busting soup!)

Tue, 2 Nov 2010 13:02:27 +0000

This soup is based on 7 anti-inflammatory and immune-boosting foods and eaten at the first sign of a cold or flu it will help keep your symptoms at bay. Otherwise, it is simply a delicious, comforting soup to keep you warm on a chilly November day!
Ingredients
1 large red onion - chopped
4 garlic cloves - crushed
2 carrots - peeled and sliced
1 butternut squash, pumpkin or 2 sweet potatoes - peeled and cubed
Thumb size piece of ginger peeled and chopped
1 tsp turmeric
1/4 tsp of cayenne pepper (or to taste)
1 red pepper, diced
Olive oil
1 tsp Marigold low salt bouillon
Small tin of coconut milk (roughly 100ml)
Fresh coriander, chopped (optional)

Lightly fry the onions and garlic in olive oil until soft.
Then add the carrots and squash, pumpkin or sweet potato and cover with boiling water.
Now add the ginger, turmeric, bouillon and cayenne pepper.
Bring to boil and simmer for 15 minutes until the veg are soft.
Add in the diced pepper and coconut milk.
Puree and serve with a handful of chopped fresh coriander.
Please feel free to contact Mission Nutrition for further information

Tel: 01727 730 921
E-mail: michelle@mission-nutrition.co.uk

Puy lentil, feta and roasted pepper salad

Wed, 14 Jul 2010 13:38:23 +0100

Puy lentils are a great source of protein and iron and have a firm texture and slightly nutty taste.

Ingredients- serves 4
300g puy lentils
1 red pepper - cut into 3cm squares
1 green pepper - cut into 3 cm squares
1 yellow pepper - cut into 3 cm squares
1 courgette - cut into 1cm slices and halved again
200g feta cheese
handful flat leaf parsley, roughly chopped
Balsamic vinegar
Extra virgin olive oil
Freshly ground black pepper

Heat oven to 220C
Firstly, cook the lentils in twice their volume of water until tender but with a little bite. Rinse in cold water and leave to cool.
Place the chopped peppers and courgettes in a baking tray and drizzle with olive oil and grind over some black pepper. Mix well with hands and place in oven. Cook for around 10-15 minutes- shaking halfway through cooking time - until peppers are cooked but not too soft. Mix the peppers, courgettes and any oil with the lentils.
Leave to cool
When ready to serve mix in the parsley, balsamic vinegar to taste and then crumble over the feta cheese.
Please feel free to contact Mission Nutrition for further information

Tel: 01727 730 921
E-mail: michelle@mission-nutrition.co.uk

Lentil, Bean & Anchovy salad

Mon, 28 Jun 2010 21:10:40 +0100

Anchovies pack a lot of flavour- and as they’re full of omega 3 fats they’re really good for you. Beans and lentils are a fab source of fibre, iron and protein. This salad adapted from a Delia Smith recipe is really tasty and substantial enough for a main meal.
Ingredients for 4
1 tin of haricot beans,
1 tin of green or brown lentils,
The dressing
8 tbsp of extra virgin olive oil
1 tbsp red wine vinegar
1 tbsp lemon juice
1 red onion, finely chopped
1 clove garlic, crushed
1 tsp of english mustard
4 tbsp of chopped parsley
To garnish
50g tin of anchovy fillets
2 hard-boiled eggs, peeled and quartered
handful of small black olives
a handful of crisp lettuce leaves e.g. romaine

Mix together all the ingredients for the dressing.
Drain the anchovies and chop them - put to one side
Warm the beans and lentils in a pan and then drain. Pour into a serving bowl and mix in the dressing whilst they are still warm. Leave to cool
Top with the anchovies, eggs and olives.
Place a couple of lettuce leaves on each serving plate and spoon the salad on top of these.

Please feel free to contact Mission Nutrition for further information

Tel: 01727 730 921
E-mail: michelle@mission-nutrition.co.uk