Fat Free Tomato Soup

Today I made Immune Boosting, Fat Free Tomato Soup

After just entering a new year everybody seems to be on a health and fitness kick. With a communal desire to get in shape and eat well along with feeling better both in body and mind. All the ingredients in this soup have a health benefit and contain no fat and are considered as "free foods" by many diet programmes. This soup stars with Garlic and Onions. Onions are packed full of nutrients that counteract respiratory problems, their antibacterial action combats all kind of infectious disease and they protect the digestive system, Garlic is a Super Food offering a huge amount of benefits, ranging from aiding weight loss to fighting cancer. It helps the formation of new cells which keep hair, skin and nails young along with treating cellulite.

Rosemary has antiseptic and antioxidant qualities proving good for circulatory conditions, nervous problems and aids memory. Ginger is a perfect food to include in your diet at the start of a new healthy eating regime as it promotes detoxification, circulation and has a soothing affect to nausea. Tomatoes are packed full with vitamins and minerals most renowned for the life-saving qualities of Lyopene which prevents cancer. Staving off everything from wrinkles and sun damage to heart attacks. Carrots are a great source of Vitamin A which has a clarifying effect on your liver, promotes healthy eyes and speeds up post exercise recovery time. Basil contains many compounds that are known to have anti-inflammatory and anti-bacterial properties.

Ingredients: 

(Serves 6-8)   

• 3 Large Onions
• 10-12 Garlic Cloves
• 2 Tablespoons of Ginger  
• 4 Large Carrots 
• 6 Basil Leaves
• 1 Sprig of Rosemary
• 700g Pealed Plum Tomatoes
• 1 Lemon

Instructions:

1. Peel and roughly chop the Onions. Peel and crush the garlic with the back of your knife and put into a large sauce pan with a little water so they don't stick - Don't worry about being too fancy when chopping your Vegetables for this soup as you will be blitzing it anyways. 

2. Cook for 3-5 minutes until the Onions start to soften slightly. Chop the Carrots quite small and into even pieces. I leave the skin on, as most of the fiber is in the skin and also it saves times. Throw the Carrots into the Onion and Garlic.

3. Fry the Vegetables for 4-5 minutes then top up with boiling water and leave to simmer for 8-10 minutes. 

4. When the Vegetables have softened add in your Pealed Plum Tomatoes. Break the tomatoes down with a wooden spoon. 

5. Chop up the Basil and Rosemary -  I was only too happy to get a chance to use my fancy new double herb cutter.

6.  Add in your Herbs to your Vegetables. 

7. Using a fine grater, grate your Ginger and add it into the Vegetables and Herbs. 

8. Blend the Vegetables with a hand held blender or you can use a Smoothie maker to blend the soup. Scrape down the sides of the sauce pan to make sure you have no lumps.

9. Stir the Soup to ensure there are no lumps. Keeping the soup on the heat add in the juice of one Lemon and stir through.

10. To serve. Ladle into your favourite bowl. You can place a teaspoon of light Cream Cheese and a Basil Leaf if you're feeling fancy.

“No disease that can be treated by diet should be treated with any other means.”

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"