This week I was prompted by 2 things for my blog entry 1) making the most of what’s in season and 2) it’s starting to get darn cold out there and I’m craving healthy, warming food!
November is a great time for the following vegetables:
– Potatoes and red cabbage are at their very best
– Other varieties of cabbage such as savoy and spring greens are also very good
– As are cauliflower, carrots, brussels sprouts and leeks
Tip: what’s in your local market is usually a great indication of what’s in season, so load up as there is always a bargain to be had
The benefit of eating seasonally comes from the fact that when in season fruits and veg tastes fresher and better, from an environmental perspective food travels fewer food miles and are more easily sourced locally. I also think it’s a great way of widening the range of foods that you eat and trying out new recipes. This leads me on to my next reason and trying to find healthy recipes that will keep me warm and cosy. So, combining the 2, I came up with the idea of soups using seasonal vegetables.
Carrot & Coriander Soup (serves 2)
The humble carrot is a great source of Vitamin A (keep eyes, skin and immune system healthy), antioxidants and minerals. They also contain natural sugars, hence it actually tastes quite sweet so you don’t need to add any sweetness (unlike shop bought or canned soups). Coriander is one of the most popular herbs in the world and is said to have medicinal and nutritional benefits. Indeed, it’s a great provider of micronutrients (our body needs these in small amounts) such as Vitamins-A, C, and K, thiamin, folic acid, iron and magnesium and potassium. I added some ginger for extra warm and a hot little kick!
1 inch square of fresh ginger root
900ml vegetable stock
Large bunch coriander (small if you’d like yours more orange)
Small amount of oil or butter
Heat the oil or butter and sweat the onions and carrots until they start to soften
Add the chopped coriander, season and blend with a hand held blender
Tip: I love coriander so if you go for it on the coriander you can expect it to be green rather than orange. It’s better to add just before blending to protect its nutritional qualities
I also made a leek and potato soup and rather than adding double cream, I used fat free Greek yogurt and added some pot barley and radish and quinoa shoots (my first attempt at something sort of related to gardening…) to up the fibre content and make a really filling soup – a meal in a bowl.
1 baking potato
1 clove garlic
900 ml vegetable stock
2tbsp fat free Greek yogurt
Method as above but add Greek yogurt before blending and I added the barley and shoots when re-heating
They have less than 250 calories a serving and are high in vitamins and minerals, low in salt and sugar and super tasty. They make a lovely warming lunch or light dinner, serve by themselves or with fresh bread.
They can easily be frozen or transported for your lunch the following day. Who knew sports bottles would come in so handy??
Embody Training brings together fitness and nutrition to achieve positive and long lasting changes to body and mind for individuals in Kingston Upon Thames area.
Thanks again to Beth for another wonderful blog. Great for eating well and staying healthy this winter. – FB