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Healing with Wholefoods, Nutritioanl Therapy

decorationSoup & Stew Recipes
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Hearty, seasonal Aduki bean stew

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Make up a large batch of this heart warming stew and freeze it in portions for the busy weekdays - wonderful for over-stressed business people!

Ingredients:

  • 200g aduki beans soaked overnight
  • 1 yeast free – low salt vegetable stock cube
  • 1 onion, finely chopped
  • 2 carrots, finely diced
  • 1 leek, finely sliced
  • Half a butternut squash  or 1 large sweet potato diced into chunky pieces
  • 250g kale, shredded
  • ½ tsp ground cumin
  • ½ tsp turmeric powder
  • 2 tbsp chopped chives

Drain beans and rinse well. Place in large pot with water, bring to the boil and boil hard for 15 minutes, then drain and rinse well to remove toxins from its skin. Set aside.

Heat little olive oil in the pan; add leeks, celery and carrots. Sauté for few minutes with the lid on, shaking the pot frequently. Add spices and fry them for a minute.

Return the beans to the pan with enough water to barely cover. Add the stock cube and bring to the boil.

Add squash or sweet potato and kale and cook till vegetables are just tender.

Sprinkle with chopped chives and serve with cooked quinoa grain or brown rice.

You may be interested in reading Stress.


Aduki bean- Shitake Mushroom Soup

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A real kick for the immune system!

Ingredients:

  • 1 cup aduki beans (soaked at least 8 hours or overnight, covered)
  • 3-inch piece Kombu seaweed
  • 4 cups water
  • 1 small onion
  • 1 stalk celery
  • 1 small carrot
  • ¾ inch ginger
  • 2 large cloves of garlic
  • 1 tbsp. olive oil
  • 1 tsp ground coriander
  • 1 tsp ground cumin
  • 150 grams shiitake mushroom (stems already removed)
  • 4 cups chicken or vegetable stock (or more)
  • 2 tbsp. fresh lemon juice
  • sea salt,freshly cracked black pepper - to taste
  • Natural organic / soy yogurt, creme fraiche, or sour cream
  • ½ - 1 cup cilantro (fresh green coriander) leaves
  • Extra virgin olive oil

Drain the adzuki beans and rinse. Place beans in pot along with the kombu and add 4 cups of water. Bring to a boil, and then lower heat. Skim off the foam. Cover the pot with lid but still slightly open. Simmer until the beans are tender about 45 minutes. Strain the beans saving the liquid.

Chop Kombu into small pieces. Roughly chop all the vegetables, grate ginger and crush garlic.

Heat olive oil in a large pot. Add onion, celery, carrot, ginger and garlic along with the ground coriander and cumin and sweat the vegetables for 10 minutes.

While the vegetables are cooking, dice the shiitake mushrooms. Then add these along with the cooked adzuki beans and stock to the vegetables.

Bring to a boil and then lower the heat. Simmer until all vegetables are tender about 15-20 minutes.

Puree soup with a blender until smooth. You may need to add more stock if desired. Add lemon juice to soup and season with sea salt and cracked pepper to taste.

Ladle soup into bowls and garnish with a dollop of yoghurt and chopped fresh cilantro, a drizzle of extra virgin olive oil and some freshly cracked black pepper.

Stress can take its toll on your immune system. Read more about Stress and Immunity.


Adrenal Boosting Gingered Sweet Potato Soup

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Gentle boost for adrenal fatigue.

Ingredients:

  • 2 large sweet potato, diced
  • 2 carrots, diced
  • 2 onions, chopped
  • 4 celery sticks, finely sliced
  • 4 cloves of garlic, crushed
  • ½ tsp ground ginger
  • 1tbsp olive oil
  • Herbamare salt and black pepper to taste
  • Chopped fresh coriander green & pumpkin seeds to serve

Sauté chopped onions, celery and carrots covered till they’re almost soft, adding a splash of water half way, shaking the pot time to time. Add 3 cloves of garlic, ginger, salt & pepper, and the diced sweet potato.

Cover it with water a little above its volume. Bring it to the boil and simmer for 15 minutes.

Crush 4th clove of garlic and add after you turn off the heat.

Blend and garnish with chopped coriander and pumpkin seeds.

You may be interested in my article about Adrenal Fatigue.


Best Ever Beetroot Soup

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Your liver’s best friend!

Ingredients:

  • 1 tbsp olive oil
  • 1 onion, peeled and chopped
  • 1 garlic clove, peeled and chopped
  • 2 celery stalks, trimmed and sliced
  • 1 large parsnip, trimmed, peeled and grated
  • 6 small raw beetroot, trimmed, peeled and grated
  • 1 wheat-free vegetable stock cube
  • 1 tsp wheat-free vegetable bouillon powder
  • 1 tbsp cider vinegar
  • 1 sweet potato, peeled and diced
  • third of a cucumber, peeled and diced
  • 2 tbsp finely chopped fresh dill

Place the oil, onion, garlic and celery in a large saucepan with 3 tablespoons of water. Cook over a moderate to low heat, stirring frequently, for 3-4 minutes, until soft but not coloured.

Add the parsnip, beetroot, stock cube and bouillon powder to the pan with 1.25 litres of cold water. Bring to the boil, then lower the heat and simmer for 30 minutes.

Stir in the vinegar and sweet potato and continue to simmer for 10 minutes or until the vegetables are tender when pierced with a knife.

Ladle into warmed soup bowls and serve garnished with the diced cucumber mixed with the dill.

Learn more about beetroot.


Immune Booster Oriental Soup

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... for the change of seasons

Ingredients:

  • 1 tsp. olive oil
  • 10 scallions sliced (or 4 small red onions)
  • 6 cloves of garlic, crushed
  • 1 green or red bell pepper (sweet), diced
  • 1 third cup fresh ginger, minced finely
  • 1 brick (¼ pound) tofu, and organic chicken (with bones broken) chunked and browned
  • 3 cups bean sprouts
  • ¼ tsp. cumin
  • ½ tsp. turmeric
  • ½ tsp. salt
  • 2 Tbsp. balsamic vinegar
  • Large handful of fresh, chopped parsley

Sauté the scallions/onions and pepper in olive oil in a soup pot – covered, shaking the pot time to time, until softened. Add a splash of water to prevent spoiling the oil.

When soft, add garlic, and sauté for another minute. Add 3 cups of water and the remaining ingredients. Feel free to add a hint of cayenne for good measure. Simmer the soup for at least 40 minutes.

Serve it hot with a generous addition of parsley and eat small amounts of it frequently if you feel under the weather.

Learn more about how to keep your immune system strong - Read Colds & Flues? Strengthen Your Immunity


Jerusalem Artichoke & Carrot Soup

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Feed those good guys in your tum!

Ingredients:

  • 700g (1& ½ lb) Jerusalem artichokes
  • 3 celery stalks, chopped
  • 450g (1lb) carrots & 1 medium onion, chopped
  • 3 tbsp olive oil
  • 1.5 litre (3 pints) light stock
  • salt and freshly ground pepper
  • hint of cayenne pepper
  • natural yoghurt, fresh chopped parsley and pumpkin seeds to serve

Peel and slice artichokes then put them into a bowl of cold water to prevent them from discolouring. Peel and slice the carrots.

Soften the onion and celery on the oil with a splash of water for 5 minutes, covered with the lid, then stir in the carrots and artichokes. Add some salt and put the lid back on to let the vegetables sweat for 10 minutes on a low heat, shaking the pot time to time.

Then pour in the stock, stir well, put the lid back on and simmer for a further 20 minutes or until the vegetables are soft.

Liquidise the soup, taste to check the seasoning and serve with a good dollop of natural yoghurt, parsley and pumpkin seeds.

Learn more about those good guys in your tum, Probiotics.