Tag Archives Health

Broccoli and leek soup

Broccoli and leek have long been touted as superfoods.

Broccoli is low in calories, rich in essential vitamins and minerals and a good source of fibre. It contains phytochemicals shown to help sufferers of arthritis, cancer and blood sugar disorders. It also can benefit the heart, immune system, vision and  skin.

Leek has many benefits too. It contains probiotics, or ‘good bacteria’, which can aid digestion and help the immune system, and allicin which has anti-fungal, anti-bacterial and anti-viral properties.

This broccoli and leek soup recipe is not only nutritious, but it is quick and easy to make. And did I mention delicious? It makes a great lunch meal, whether at home or at the office, as it can be prepared ahead of time.

Best of all, it’s a one-pot dish (less washing up!) and if you keep your pantry stocked, you will only have to buy a few fresh ingredients to make it.

 

Serves 4

Prep time 10 minutes

Cooking time 30 minutes

 

Ingredients

A good splash of oil

1 clove garlic

2 leeks

1 large head of broccoli

2 medium potatoes

1 litre of low sodium chicken stock

1/2 cup light milk (optional)

Sour cream, chives and crusty bread to serve

 

Instructions

  1. Separate the broccoli stem from the florets. Rid the stem of any leaves or hard bits and slice into pieces. Put the florets to one side for now.
  2. Slice the leeks into 1/2 centimetre slices.
  3. Peel the potatoes and dice roughly.
  4. In a large saucepan, heat the oil over medium heat. Add the leek and garlic, stirring for 3 minutes until soft.
  5. Add the broccoli stems and potato, and cook for a further 5 minutes, stirring regularly.
  6. Add the stock, bring to the boil then reduce the heat and cover partially, simmering for 10 minutes or until the broccoli stems and potatoes are soft.
  7. Add the broccoli florets. The broccoli should be covered by liquid, so add water if needed. Cover and simmer for another 5 minutes.
  8. Once all the veg are cooked through, transfer to a food processor or bowl. Using the food processor or a stick blender, carefully puree until smooth.
  9. Add the milk and stir through. Season to taste.
  10. Top with a dollop of sour cream and serve with crusty bread. Et voila!

Easy berry smoothie

Try this delicious berry smoothie for more energy throughout the day. This smoothie is low in calories, high in calcium and a good source of antioxidants.

Simply pop all ingredients in a blender and combine until smooth. Add more milk if thinner consistency is desired. For extra sweetness, add honey.

The cost per serve is around $2.10.

 

Ingredients:

1.5 cup frozen berries

1 banana

1 passion fruit

2 cups low fat milk

1 tbsp honey (optional)

 

 

Chia seed breakfast pudding

Chia seeds are among the most nutritious foods around. They are high in fibre and protein, and contain omega 3 fatty acids which are healthy fats important for heart and brain function. They’re high in calcium, iron, magnesium and zinc too.

This delicious chia seed breakfast pudding recipe could not be easier to make. Simply mix all of the ingredients together well in a bowl, cover and refrigerate overnight. In the morning, you will have a creamy pudding ready to serve along with your favourite berries.

Ingredients

1/2 cup of white chia seeds

2 tbsp maple syrup

1 tsp vanilla essence

2 cups of almond or coconut milk. Sanitarium do a combined almond/coconut milk which I like to use.

Berries and coconut flakes to garnish