Thai Red Chicken Soup

With butternut squash & coconut milk

Serves 6
Cooks In 1H 30M (10 minutes prep, 1 hour 20 minutes cook)
Difficulty: Not too tricky
Dairy-free, Gluten-free, Thai, 5 Ingredients – Quick & Easy Food

Nutrition per serving
Calories 354 18%
Fat 16.1g 23%
Saturates 5.8g 29%
Protein 32.8g 66%
Carbs 20.5g 8%
Sugars 11.8g 13%
Salt 0.9g 15%
Fiber 4.8g

Ingredients
1 x 1.6 kg whole free-range chicken
1 butternut squash (1.2kg)
1 bunch of fresh coriander (30g)
100 g Thai red curry paste
1 x 400 ml tin of light coconut milk

Method
Sit the chicken in a large, deep pan. Carefully halve the squash lengthways, then cut into 3cm chunks, discarding the seeds. Slice the coriander stalks, add to the pan with the squash, curry paste and coconut milk, then pour in 1 litre of water. Cover and simmer on a medium heat for 1 hour 20 minutes.

Use tongs to remove the chicken to a platter. Spoon any fat from the surface of the soup over the chicken, then sprinkle with half the coriander leaves. Serve with 2 forks for divvying up the meat at the table. Use a potato masher to crush some of the squash, giving your soup a thicker texture. Taste, season to perfection with sea salt and black pepper, then divide between six bowls and sprinkle with the remaining coriander. Shred and add chicken, as you dig in.


Spicy veggie noodles with seared mushrooms & tofu

SERVES 2
COOKS IN 20 MINUTES
DIFFICULTY: NOT TOO TRICKY

VEGETARIAN

NUTRITION PER SERVING
Calories 43 12%
Fat 10g 14%
Saturates 1.8g 9%
Protein 12.9g 26%
Carbs 26g 10%
Sugars 10g 11%
Salt 1.4g 23%
Fiber 3.3g

Ingredients:
150g free-range egg noodles
olive oil
150g firm tofu
150g small chestnut mushrooms
1 small red pepper
1 small fresh red chilli
4 spring onions
1 clove garlic
2cm ginger
1 220g tin sliced water chestnuts
1 lime
2 tablespoons soy sauce , reduced salt
a few sprigs fresh coriander
1 tablespoon sesame seeds

METHOD:
Cook the noodles in boiling water for 3 minutes, or until just tender, then drain and refresh under cold water. Drain again, toss in a little oil and put to one side.
Drain the tofu well, then pat dry with kitchen paper and chop into 2cm chunks.
Trim and chop the mushrooms in half or into quarters through the stalks. Halve, deseed and finely slice the pepper and chilli, trim and finely slice the spring onions. Peel and finely slice the garlic then peel and finely chop the ginger. Drain the water chestnuts.
Squeeze the lime juice into a small bowl, mix in the soy, then pick and tear in most of the coriander leaves.
Heat a splash of oil in a large non-stick frying pan over a medium heat, add the tofu and mushrooms, spreading them out in a single layer, then fry for a few minutes, or until the tofu is golden all over and mushrooms are juicy, turning occasionally.
Scatter over the sesame seeds and toast in the pan with the mushrooms and tofu for 1 minute, then tip out onto a plate and keep warm until needed.
Quickly wipe the pan with a ball of kitchen paper, place back on the heat and turn it up to high. Drizzle in a splash more oil, then add the garlic, ginger, chilli and spring onions and fry for 30 seconds, then add the peppers and water chestnuts, and stir-fry until just starting to soften.
Add the noodles and cook until hot through, stirring regularly. Turn off the heat and stir through half the soy and lime dressing.
Divide the stir-fry between your plates, spoon over the tofu and mushrooms. then drizzle over the remaining dressing. Pick and tear over the remaining coriander, then serve.


Our Favorite Soup: Minestrone Soup


WHOLESOME & HEARTY

“Hearty and nutritious, minestrone soup is a tasty crowd-pleaser and is super-easy to tweak
according to the vegetables you have in the house. ”

SERVES 8
COOKS IN 1 Hour 20 Mins.
DIFFICULTY: SUPER EASY

NUTRITION PER SERVING:

Calories 175 9%
Fat 2.3g 3%
Saturates 0.5g 3%
Protein 9.5g 19%
Carbs 28.9g 11%
Sugars 8.9g 10%
Salt 0.24g 4%
Fiber 7.9g-
OF AN ADULT’S REFERENCE INTAKE

INGREDIENTS:
1 clove of garlic
1 red onion
2 carrots
2 sticks of celery
1 courgette
1 small leek
1 large potato
1 x 400 g tin of cannellini beans
2 rashers of higher-welfare smoked streaky bacon
olive oil
½ teaspoon dried oregano
1 fresh bay leaf
2 x 400 g tins of plum tomatoes
1 litre organic vegetable stock
1 large seasonal greens, such as savoy cabbage, curly kale, chard
100 g wholemeal pasta
½ a bunch of fresh basil , optional
Parmesan cheese

METHOD:
Peel and finely chop the garlic and onion. Trim and roughly chop the carrots, celery and courgette, then add the vegetables to a large bowl.
Cut the ends off the leek, quarter it lengthways, wash it under running water, then cut into 1cm slices. Add to the bowl.
Scrub and dice the potato. Drain the cannellini beans, then set aside.
Finely slice the bacon.
Heat 2 tablespoons of oil in a large saucepan over a medium heat. Add the bacon and fry gently for 2 minutes, or until golden.
Add the garlic, onion, carrots, celery, courgette, leek, oregano and bay and cook slowly for about 15 minutes, or until the vegetables have softened, stirring occasionally.
Add the potato, cannellini beans and plum tomatoes, then pour in the vegetable stock. Stir well, breaking up the tomatoes with the back of a spoon.
Cover with a lid and bring everything slowly to the boil, then simmer for about 30 minutes, or until the potato is cooked through. Meanwhile…
Remove and discard any tough stalks bits from the greens, then roughly chop.
Using a rolling pin, bash the pasta into pieces while it’s still in the packet or wrap in a clean tea towel.
To check the potato is cooked, pierce a chunk of it with a sharp knife – if it pierces easily, it’s done.
Add the greens and pasta to the pan, and cook for a further 10 minutes, or until the pasta is al dente. This translates as ‘to the tooth’ and means that it should be soft enough to eat, but still have a bit of a bite and firmness to it. Try some just before the time is up to make sure you cook it perfectly.
Add a splash more stock or water to loosen, if needed.
Pick over the basil leaves (if using) and stir through. Season to taste with sea salt and black pepper, then serve with a grating of Parmesan and a slice of wholemeal bread, if you like.


Elderflower lemonade with frozen berries

A SIMPLE, ELEGANT NON-ALCOHOLIC COCKTAIL

“A brilliant drink for party-goers not on the booze,
this refreshing cocktail looks and tastes fantastic ”

SERVES 2
DIFFICULTY: SUPER EASY

INGREDIENTS:
2 lemons
caster sugar
35 ml elderflower cordial
1 handful of frozen berries
sparkling water , to top up

METHOD:
Squeeze the juice of one lemon into a jug, add sugar to taste, elderflower cordial and mix well to dissolve.
Put a few ice cubes in each glass, slice the remaining lemon and add to the glasses along with the frozen berries.
Top up with sparkling water to taste and mix with a straw.


Jools’ Asian-style salmon

With sticky soy, ginger & lime marinade

“This is a lovely gentle introduction to bolder flavors – my kids absolutely love it.
And if you’re just making it for grown-ups, feel free to use mirin or sweet sherry
instead of the lime juice. ”

Serves 2
Cooks In 25 minutes plus 10 minutes marinating
Difficulty: Not too tricky
Fish, Dinner for two, Asian

Nutrition per serving
Calories 272 14%
Fat 14.8g 21%
Saturates 2.6g 13%
Protein 25g 50%
Carbs 10.2g 4%
Sugars 9.8g 11%
Salt 1.4g 23%
Fiber 0.1g
Of an adult’s reference intake

Ingredients:
1 clove of garlic
1 x 3 cm piece of ginger
1 lime
3 tablespoons low-salt soy sauce
1 tablespoon runny honey
1 teaspoon groundnut oil
2 x 120 g salmon fillets , scaled, pin-boned, from sustainable sources
1 tablespoon sesame seeds , optional

Method:
For the marinade, peel and crush the garlic into a shallow bowl. Peel and finely grate in the ginger,
followed by the zest of half the lime.
Next, add the soy, juice from half the lime, the honey and oil and mix together well.
Preheat the grill to medium and line a baking tray with tin foil.
Check that there aren’t any stray bones lurking in the salmon fillets, then cut them up into 2.5cm cubes.
Toss them in the marinade and leave for around 10 minutes to absorb the flavor.
Thread the salmon onto 2 large or 4 small skewers (soak them first, if wooden),
but don’t push the pieces too tightly together, then place onto the tray.
Grill for around 8 to 10 minutes, or until beautifully glazed and cooked through, turning regularly
and brushing with leftover marinade.
Toast the sesame seeds (if using) in a dry non-stick frying pan until golden, then tip onto a plate and
leave to cool.
Once cooked, transfer the skewers to a plate and sprinkle with the toasted same seeds (if using),
dunking the cubes of salmon in any that escape onto the plate.
Cut the remaining lime into wedges for squeezing over. Delicious served with plenty of greens and
brown rice or noodles.

Tips

This recipe works really well with chicken, too, simply adjust the cooking time to make sure that the chicken
is cooked through.


Cool Mexican Bean Wraps

WITH PEPPERS, TOMATOES & CHILI

cool Mexican bean raps

SERVES 4
COOKS IN 40 MINUTES
DIFFICULTY: NOT TOO TRICKY

Vegetarian, Mexican

NUTRITION PER SERVING:
Calories 416 21%
Fat 9.3g 13%
Saturates 3.9g 20%
Protein 19.5g 39%
Carbs 67.8g 26%
Sugars 14.4g 16%
Salt 0.9g 15%
Fiber 11.2g

Ingredients
1 onion
1 red pepper
60g Cheddar cheese
olive oil
1 clove of garlic
1 teaspoon chili powder
1 teaspoon tomato puree
1 400g tin plum tomatoes
1 400g tin red kidney beans
4 large flour tortillas
2 large handfuls mixed salad leaves
balsamic vinegar

METHOD:
Preheat the oven to 180°C/350°F/ gas 4. Peel and finely slice the onion, then deseed and slice up the pepper.
Coarsely grate the cheese.
Heat a little oil in a frying pan over a medium-low heat and gently fry the onion for 10 minutes, or until softened.
Peel and crush the garlic, then add to the pan along with the chili powder.
Add the tomato purée and the tomatoes, breaking them up with a spoon as you go,
then drain and add the kidney beans.
Cook for 10 minutes, or until slightly reduced, then season to taste with sea salt and black pepper.
In a separate pan, fry the pepper in a little oil until starting to soften, then set aside.
Divide the filling mixture in half, then blitz one half with a stick blender to form a bean paste –
if you don’t have a stick blender, mash with a potato masher.
Spread the tortillas with the warm bean paste, then add a serving spoon of the filling and sprinkle with cheese.
Roll up the tortillas and place on greased baking tins.
Bake for 5 to 10 minutes, or until golden and warmed through.
Dress the salad leaves in a little oil and vinegar, then serve alongside your bean wraps.


Chickpeas with Zucchini

This is a delicious combination I discovered lately!

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Ingredients:
2 cans chickpeas
1 zucchini, sliced
1 small chopped onion
1 clove garlic, minced
2 tablespoons olive oil
1 tablespoon sweet soya sauce
2 teaspoons hot curry powder
¼ teaspoon salt

Method:
Cook the zucchini in a steamer until soft
Heat the olive oil in a frying pan on moderate heat
Add the onions and when they are light brown,
add the chickpeas, garlic and the soya sauce.
After about 3 minutes, add the zucchini,
curry powder and salt, mix well.
Let it simmer for a few minutes and serve.


Sizzling Seared Scallops

WITH MINTY MASH & BLACK PUDDING

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SERVES 2
COOKS IN 18 MINUTES
DIFFICULTY: NOT TOO TRICKY

NUTRITION PER SERVING

Calories 517 26%
Fat 23.6g 34%
Saturates 5g 25%
Protein 27.4g 55%
Carbs 52g 20%
Sugars 3.6g 4%
Salt 1.3g 22%
Fiber 7.9g

Ingredients:-
400 g potatoes
200 g frozen peas
½ a bunch of fresh mint (15g)
6-8 raw king scallops , coral attached, trimmed, from sustainable sources
50 g firm higher-welfare black pudding

Method:
Wash the potatoes, chop into 3cm chunks and cook in a pan of boiling salted water for 12 minutes, or until tender, adding the peas for the last 3 minutes.
Meanwhile, pick and finely chop most of the mint leaves and put aside.
Place a non-stick frying pan on a medium-high heat. Once hot, put 1 tablespoon of olive oil and the remaining mint leaves in to crisp up for 1 minute, then scoop the leaves on to a plate, leaving the oil behind.
Season the scallops with sea salt and black pepper and fry for 2 minutes on each side, or until golden. Crumble in the black pudding (discarding the skin) so it crisps up alongside.
Drain the peas and potatoes, return to the pan, mash well with the chopped mint and 1 tablespoon of extra virgin olive oil, taste and season to perfection.
Plate up with the scallops and black pudding, drizzle lightly with extra virgin olive oil, and sprinkle over the crispy mint.


Berries filled with Healing Compounds

Researchers around the world are analyzing a wide variety of substances in berries that
show promise when it comes to preventing serious problems like cataracts and cancer.

More than 9,000 phytochemicals have been identified in plant foods, with many more
to be named, scientists say. These are chemicals in the plants that have a variety of
beneficial health effects , and berries can be powerful sources of phytochemicals.

One of these phytochemicals is a compound called ellagic acid, which is believed to
help prevent free radical damage of the cells, that can lead to cancer.
All berries contain some ellagic acid, with raspberries and strawberries ranking among
the top providers.

In fact berries, and the ellagic acid they contain, may help fight cancer on several fronts,
according to Gary Stoner, PhD, professor and cancer researcher at Ohio State University
in Columbus, who has worked on a number of studies involving blackberries.
Ellagic acid is a powerful antioxidant that can reduce damage caused by free radicals,
harmful oxygen molecules that can literally punch holes in healthy cells and kick off
the cancerous process. “It also detoxifies carcinogens,” says Dr. Stoner.

But ellagic acid is just one of a host of cancer fighters in berries. They also contain
lp flavonoids, tannins, phenolic acid, and lignans, which may help to keep you cancer free
through a variety of mechanisms, including their antioxidant power.

A Cornell University study found that extracts from eight different types of strawberries
significantly inhibited liver-cancer-cell growth in a lab study.
And a lab study at the University of georgia found that phenolic compounds extracted
from blueberries could inhibit colon cancer cells to multiply and also trigger these
renegade cells to die. Cancer cells can develop into tumors when they multiply too fast
and stubbornly refuse to die.- and even a little pressure to keep theses cells in line can
reduce the change that a cancer will progress. Thus, their findings “suggest that blueberry
intake may reduce colon cancer risk.”

Berries are also high in vitamin C content, which is also a powerful antioxidant.
When you get a lot of vitamin C in your diet, it may help to reduce your risk of heart disease,
cancer, and infections. Vitamin C seems to be in particular important to prevent cataracts,
which are thought to be caused by oxidation of the protein that forms the lenses of the eyes.

All berries contain large amounts of vitamin C. A half-cup of strawberries, for example,
contains 42 milligrams, which is 70 percent of the Daily Value for this vitamin.
A haalf-cup of blackberries has 15 milligrams, or 25 percent of the Daily Value.

One nice thing about berries is that they’re a sweet solution to the unpleasant problem of
constipation, as berries contain large amounts of insoluble fiber, which is incredible
absorbent. It draws a lot of water into the intestine, which makes stools havier,as a result,
they travel through the intestine faster. This means that you’re less likely to become constipated.

The fiber in berries is also helpful in preventing bile acid ( a chemical that your body use for digestion),
from being transformed into a more dangerous, potentially cancer causing form.
A half-cup of blackberries has more than three grams of fiber, while a half-cup of raspberries
has 4 grams.

Cranberries play a significant role in preventing urinary tract infections (UTIs), which may
effects as many as half of women in the United States before they get to 30.
One study following 150 women found that drinking a combination of cranberry-lingonberry
juice daily reduced the risk of infections by 20 percent.

Experts aren’t sure how cranberry juice works to prevent UTIs, but it appears to keep bacteria
from gaaining a foothold on the surface off the urinary tract . Drinking at least two 8-ounce
glasses of pure, unsweetened cranberry juice daily should help protect you from infections.

A warrning for people who are taking warfarin – an anticlotting drug, also known as Coumadin –
which can interact with granberry juice and could lead to bleeding or excessively thin blood.
The medical literature contains several reports about possible interactions between warfarin
and granberry.

Your brain is particularly vulnerable to free-radical damage as you get older, according to research.
It’s natural antioxidant system is not sufficient to protect your brain from free-radical
damage. Oxidative stress probably plays a role in some of the cognitive (a fancy word for thinking)
declines that occur with aging, researchers say.
However, antioxidant polyphenols,like the ones found in blueberries, cranberries and straw-
berries, may help preserve brain function. .

Fresh berries are highly perishable and need special handling to maintain peak freshness.
When storing berries at home, don’t crowd them together, which will cause them to deteriorate
rapidly. It’s best to store them, unwashed and uncovered, in a large bowl in the refrigerator.


Double-berry Sundaes

Makes 4 servings

Ingredients:
1/2 pint raspberries
12 ounces blueberries
2 tablespoons fresh orange juice
1 tablespoon honey
1 teaspoon vanilla extract
1/4 teaspoon almond extract
1 pint fat-free vanilla frozen yogurt

Method:
Place half of the raspberries in a medium glass bowl.
Mash lightly with a fork.
Add the blueberries, orange juice, honey, vanilla and
almond extracts, and the remaining raspberries.
Stir well to mix. Cover and let stand for at least 30 minutes
to allow the flavors to blend.

Scoop the frozen yogurt into 4 dessert dishes.
Stir the berry mixure and spoon over the yogurt.

Nutritional value per serving:
Calories: 170 Cholesterol: o mg
Total fat: 0.6 g Sodium: 45 mg
Sat. fat: 0 g Dietary fiber: 4 g