November, 2015

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Superfood Soup Recipe

superfood soup photoQuinoa Vegetable Soup (serves 6)

Quinoa is loaded with protein, fibre and minerals like magnesium and iron so it’s a real super food. Add in beans and 5 veggies as I’ve done here and you have yourself a bowl of goodness that will supercharge your energy levels and keep you going for hours.

Ingredients

  • 2tbsp olive oil
  • 1 large white onion, finely chopped
  • 2 celery stalks, finely sliced
  • 2 medium carrots, finely sliced
  • 1 can cannellini beans, rinsed & drained
  • 2 cloves garlic, minced
  • 1 can chopped tomatoes
  • 1.5 litres vegetable bouillon/stock
  • 2/3 cup quinoa
  • 1 tsp dried Herbs De Provence
  • 1 tbsp fresh parsley, finely chopped (optional)
  • Sea salt and ground pepper

 Method

Heat oil in a large saucepan over medium heat. Add the onions, celery and carrot and fry for about 5 minutes. Add the garlic and fry for a couple of minutes.

Stir in the tomatoes and vegetable stock. Add the quinoa, bring to a gentle boil, cover and simmer for 15 to 20 minutes. Add the beans and simmer for 5 mins further. Season to taste and sprinkle with fresh parsley.

 

Immune Boosting Soup: Spicy Sweet Potato

Sweet potato soupImmune booster soup ingredThis invigorating, antioxidant rich soup will boost your immunity and add a warm rosy glow to your cheeks. It’s a real winter warmer packed with flu fighting nutrients!

Ingredients

2 tbsp olive oil

1 large white onion, finely chopped

2 garlic cloves, minced

2tbsp of fresh ginger, finely chopped/grated/minced

1/2 red chilli, de-seeded and finely chopped

4 medium sized sweet potatoes, peeled and diced

½ tsp ground mace/nutmeg (optional)

900ml of vegetable bouillon

1 tsp of sea salt

mini tin of coconut milk (approx 150ml)

Juice of ½ a lemon

Method:

Peel and dice the sweet potatoes and set aside. Heat the oil in a large pot then fry the onions over a medium heat until softened. Add the ginger, chilli and garlic, giving them a stir and cook for a couple of minutes.

Add the sweet potato, nutmeg and salt. Cook and stir for a few minutes. Pour in the stock and cover. Simmer until the sweet potato is tender, around 20 mins. Liquidise the soup with a hand held blender. Stir through the coconut milk and lemon juice. Serve piping hot & devour!

 

 

Healthy Granola Bar Recipe

Feel Good Healthy Granola bars (makes approx. 12 bars)Granola bar 1

Benefits (aside from being yummy!)

  •  Lower sugar content than most shop bought granola bars/flapjacks/breakfast bars
  •  High in mood & energy boosting vitamins & minerals
  • Provide a slow, steady release of energy  – great for warding off an afternoon slump
  • Make for a filling mid-morning or mid-afternoon snack instead of biccies or scones
  • High in fibre for a healthy digestive system
  • Rich in hearty healthy fats
  • All natural ingredients
  • Kids love them
  • You can use any combination of nuts/seeds/dried fruit you like!

Dry Ingredients

250g porridge oats

50g hazelnuts (chopped or blitzed in processor)

2 tbsp seeds (I use sunflower, pumpkin and linseed combo)

50g dried fruit (I use raisins and chopped dried apricot)

50g dessicated coconut (optional)

Wet ingredients

125g coconut oil

3 large tbsp. honey

½ tsp vanilla extract (optional)

 Method

  • Pre-heat oven to 175°C.
  • Weigh out and put each of the dry ingredients into a large mixing bowl.
  • Gently melt the coconut oil in a saucepan over a low heat. Stir in the honey and vanilla.
  • Make a hole in the middle of dry ingredients and slowly pour in the wet ingredients mixing thoroughly as you go so that everything is well combined.
  • Pour the mixture onto a baking tray/tin (approx. 30cm X 20cm tray) lined with parchment paper and smooth out flat with the back of a spoon.
  • Place tray in the centre of oven and bake for 20 to 25 minutes until a light golden brown.
  • Remove and allow to cool in tray for 30 minutes. Cut into individual bars and store in an air tight container. Enjoy :)
© 2017: Elsa Jones Nutritionist | Telephone: 087 66 55 874 | Email: info@elsajonesnutrition.ie
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