Souper Foods

Today I made Superfood Soup

Over the last number of years I've done a lot of research into "Superfoods". I try to include as many of these Superfoods into my recipes as possible. The main ingredient in today's recipe is Broccoli. Broccoli is a nutrient packed vegetable containing many vitamins, minerals, trace element, fiber, calcium and antioxidants that all play an important role in keeping the body healthy. It's a powerful anti-carcinogen, since it stimulates the body to produce its own cancer-fighting substances. But Broccoli doesn't stop there, it can also help prevent cataracts, heart disease, arthritis, ulcers and viruses. Garlic is used to give this soup a punch of flavour. Garlic is more powerful than penicillin in it's potency while promoting the immune system.

Another Super ingredient in this soup is Curly Kale. Curly Kale is packed with vitamins, minerals, antioxidants and Phytochemicals, it contains move calcium per 100g than milk, yogurt, broccoli or spinach. It has been known to cause cell repair, meaning it has cancer fighting properties. It has also been linked to reduction of cholesterol and a decrease in the absorption of fat in your diet. Leeks are another important ingredient in this soup. Leeks are an excellent source of Vitamin C, Vitaman E and some B Vitamins including Folate. They also contain properties that support the immune system and lower cholesterol. All these ingredients produce a tasty soup that will fight to keep you healthy.

Ingredients:

(Serves 4)   

For the Soup:

• 2 Cloves of Garlic
• 1 Large Onion
• 1 Leek
• 1 Head of Broccoli
• Large bunch of Curly Kale
• Tablespoon of Olive Oil
• Salt
• Pepper
• 500g Vegetable Stock
• 80g Cheddar Cheese

For the Croutons:

• 1 Slice of gluten free bread
• 1 Tablespoon of Olive Oil
• Pinch of Sea Salt

Instructions:

1. Crush the two clove of Garlic. Finely slice the Large Onion. Cut up the Broccoli into small florets, finely dice the Leek and roughly chop the Curly Kale. 

2. Drizzle the Olive Oil into a large pan. Fry the Garlic and Onion till softened. Add a splash of the Vegetable Stock to prevent the onions from colouring. 

3. Add in the Broccoli, Leek and Curly Kale. Stir around and allow to fry for 3-4 minutes. Add in all but 100mls of Stock in to the vegetables and stir.

4. Cook until all vegetables are soft. Blitz with a hand blender until fully blended or place into a smoothie maker to blend. 

5. Add in any extra stock that may be needed until you reach your desired consistency. Season with Salt and Pepper to taste.

6. Cut up your slice of bread into small cubes. Heat the oil in a frying pan and add in the cubes of bread. Fry till golden brown and sprinkle with the Sea Salt.

 7. Take up a portion into a large Soup Bowl, Sprinkle a pinch of Cheddar Cheese in the center of each bowl and top with three of four crispy croutons.

"Soup-er Foods"

Winter Warmer Soup

Today I made my  Mother's Winter Warmer Soup

As soon as November hits Soup comprises 90% of all my meals. I can literally have soup at any point during the day I've even been known to have it for lunch and dinner in the same day. When I'm at home I love to make my Soup from scratch. I have such good memories from my childhood of being out playing in the snow on a frosty Christmas day then coming in to thaw out in a big bowel of my mother's homemade soup. Even to this day when ever I have this Soup recipe it takes me right back to those fondly remembered days. As I grew older my mother started to teach me how to make this bowl of warming goodness. I started with basic recipes then began to start experimenting.

Not only did I start experimenting with different Soup ingredients but also with different Soup Toppers and different Soup accompaniments. When I have the time I love to make my own stock. Sometimes I make concentrated stock in bulk and then freeze it in ice-cube trays so I can pop out a couple of cubes and throw them in with the Vegetables at the start of cooking. I like to make my own croutons or Melba toast type slices of bead using gluten free bread. Other Soup toppers I like include Sour Cream, Natural Yoghurt, Seasme Seeds or Vegetable crisps. If you want to up the protein in your soup you can add in some Shredded Chicken into this recipe.

Ingredients:

(Serves two hungry people)

• 2 Cloves of Garlic
• 1 Red Onion
• 1 White Onion
• 2 Carrots
• 2 Parnips
• 1/2 Butternut Squash
• 5 Florets of Broccoli
• 5 Florets of Cauliflower
• 600mls Chicken or Veg Stock 
• Salt
• Pepper 

Instructions:

1. Crush or finely chip the two cloves of Garlic. Finely slice the White and Red Onions. Dice up the Carrots, Parsnips and Butternut Squash into small cubes. Cut off the florets of the Broccoli and Cauliflower.

2. Spray a small amount of Low Kcal Spray into a medium sized pan. Add in your Garlic and fry for a minute or two to flavour the pan. Add in the Onions and a splash of the Stock stir with a wooden spoon and allow to soften for a further 2-3 minutes on medium heat.

3. Add in the remainder of the Vegetables and all bar 100mls of the Stock and cook until all the Vegetables are softened. 

4. Blend all the Vegetables with a hand held blender or place into a smoothie maker and blitz until smooth and all the lumps are gone. Add in the remainder of the Stock until your reach the desired consistency. 

5. Ladle up the soup into your bowl of choice. I served mine with one giant Crouton, sprinkled with Seasme Seeds and served with home made Melba Toast. 

"Mmm. Noodle Soup"

Gluten Free Breakfast Cookies

Today I made Gluten Free Breakfast Cookies

Some mornings all I want for breakfast is a Cookie and cup of tea but also want to have something at least a little bit healthy. Faced with this problem I had to do some research into what I could make to satisfy both these needs. I love the idea of Granola and throwing lots of healthy ingredients together and I love cookies so I thought what If I could combine the two? These Breakfast Cookies are ridiculously easy make. All you need is one bowl and your choice of healthy ingredients and the determination not to eat all of the mix before you make them into cookies. These are not only perfect for Breakfast. The Complex carbs from the Oats fuel amazing work outs, try one before hitting the gym. 

These Cookies start with a base of Gluten Free Quick Oats. I choose to use Gluten Free Oats for an extra Health Kick. I try to go Gluten Free whenever I can get away with it with my baking and this recipe is perfect for it. You need to use Quick Oats in this recipe, The Quick Oats are more powdery than Whole Oats which will give the Cookies more structure. Another must in these cookies is the Peanut Butter, I like to use Chunky Peanut Putter to give these Cookies a nice crunchy texture. I also like to add Apple Sauce and the Cookies are sweetened with a small amount of Maple Syrup or Honey. The add-ins can include Dried Cranberries, Raisins, Pumpkin Seeds, Sesame Seeds, Honey Roasted Peanuts, Pecans, Sunflower Seeds and Chocolate Chips.

Ingredients: 

(Makes 12)

• 180g Quick Oats
• 80g Chunky Peanut Butter
• 40g Maple Syrup (or honey)
• 30g Apple Sauce
• 40g Chocolate Chips
• 40g Raisins
• 0g Coconut
• 40g Sesame Seeds 

Instructions:

1. Preheat oven to 180°C. Line a large Cookie sheet with parchment paper or a silicone baking mat. Set aside.

2. Combine all the ingredients in a large bowl using a wooden spoon. Mix until all the ingredients are combined. The dough should look quite stiff.

3. Take a large Tablespoon of the mixture and roll around between the palm of your hands and form into a ball. Place onto prepared cookie sheets. Slightly flatten the tops of the cookie dough, the cookies will not spread in the oven so press into the shape you wish them to have. 

4. Bake for 14-16 minutes or until the edges are slightly browned. Allow to cool fully on the cookie sheets before transferring to a wire rack. 

5. Cookies will stay fresh in an air tight container at room temperature for one week. You can also freeze these cookies for up to 3 months. 

"Got Milk?"