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Country vegetable soup – Gluten and Dairy free and a Vegan option

For this soup recipe I thought I would go back to basics and use a pressure cooker.  Vegetables cook a lot quicker and you don’t loose any of the steam so more of the nutrients are kept within the soup.  You can use a slow cooker but don’t cook for too long as the veg will go to mush and you will have a very sloppy soup.

This dish is packed full with essential winter goodness to try and fight off those colds before they arrive.

Broccoli is high in fibre, 2.6g per 100g portion,  high in antioxidant vitamins beta-carotene and C, and Potassium.

Cabbage, try to use a savoy cabbage as the green leafs contain more vitamins and minerals than the lighter variety, also has 3.1g per 100g portion of fibre.

Swede has 24 calories per 100g and contains the antioxidant vitamins beta-carotene and vitamin C  and is a good source of fibre.

Kale is another green veg that is classed as a super food due to the high levels of antioxidants beta-carotene C and E and also contains potassium and magnesium.

Ingredients

    • 2 Shallots – chopped finely
    • 1 cm Fresh Ginger – chopped very finely
    • ½ Butternut Squash - cubed
    • ½ Swede - cubed
    • 100 g Kale
    • ½ Cabbage – chopped
    • ½ Courgette
    • 3 Carrots - cubed
    • 1 Parsnip - cubed
    • 8 Florets of Broccoli
    • 4 Potatoes – cubed
    • 1 tbsp of sesame seed oil
    • 1 Knorr Vegetable stock cube with 500ml water (vegan, use the knorr vegetable stock pot)
    • 1 tbsp mixed herbs
    • Salt & Pepper to taste
    • 1 tbsp coconut flour

Method

  1. Heat the oil in a pressure cooker until hot, add the onions and ginger and simmer until soft.
  2. Add the remaining ingredients, pour over the stock and sprinkle the herbs and seasoning.
  3. Place the lid on and bring to pressure and cook for 10 mins
  4. Mix the coconut flour with a little water to make a paste and stir into the soup to add a thick sauce.
  5. Leave to cool for about 30 mins then blitz in the Nutrabulit

 

 

 

Healthy sweets, healthy jelly sweet recipe, free jelly sweet reciepe, sweets to help with post training fatigue

Jelly babies to sustain training, try these Jelly Love Hearts

These Jelly Love Hearts, are lactose free, suitable for celiacs and with a little twist Vegans as well.

I was inspired by an article I read in Woman's Health Magazine some months ago and have been experimenting ever since.  As usual there have been many interesting outcomes.  My husband has tried these on a long bike ride to keep him going and the response was - 'not bad'!!!!

You may want to put them in a sandwich bag if you are taking them out on a run or to the gym, as your body heat makes them a little sticky.  I have used love heart ice trays as I thought they looked quite cute, but you can let them set in little cups or container.

Coconut water has had a lot of media coverage over the last couple years with various claims, one being that it is better than plain water or energy drinks post workout to re-hydrate you, due to the natural source of electrolytes.

Green tea is packed with antioxidants, so will help prevent the free radical damage caused by your workout and the caffeine content will also give your energy levels a boost.

Cherry juice can help alleviate pain caused by swelling and can aid the reduction of inflammation, therefore encouraging the body to recover more quickly.

Honey is a natural energy source that is easily absorbed by the body.  Try using raw honey if you can as it hasn't been treated and will contain more natural health benefits.  It also contains polyphenols which are powerful antioxidants which will encourage your immune system to work more efficiently.


the immune system post workout.

Ingredients

  • 150ml  Coconut Water
  • 2 Green Tea Bags
  • 215ml Cherry Juice
  • 3 tsp Honey (maple syrup)
  • 20g Gelatin (vegan gelatin)
  • 1/4 tsp salt

Method

  • Bring to the boil the coconut water then add the green tea bags and simmer for 5 mins.
  • Add the Cherry Juice, Honey and Salt and simmer until all has dissolved, remove from the heat.
  • Gradually sprinkle and whisk in the gelatin until dissolved.
  • Pour into molds and allow to cool before placing in the fridge for 10 mins.

Hearty Autumn Tomato and Lentil Soup

You just can’t beat a Hearty Soup on a winters night.

As the nights get colder and darker you can’t beat a good Hearty Soup.  I do get a bit carried away when I make soup, as you can just about throw anything that is left in the fridge into it.  I always start with this base and experiment from there.  This base doesn’t use garlic or celery as it can aggravate the stomach of anyone who has a food intolerance.

This is also a great way to get extra veg into your little angels and your not so little angels if they are fussy.  Be careful not to add too many leafy green veg as it does change the colour of the soup and might put them off.  Stick to lighter coloured veg, like butternut squash, cauliflower, swede, carrots and parsnips.

Ingredients

  • 4 shallots, chopped finely
  • 1.5 cm cube of fresh ginger, chopped finely
  • 50g lentils
  • 1 can of chopped tomatoes
  • 1 carton of passata
  • 1 Red Pepper chopped
  • 1 Green Pepper chopped
  • 1 Yellow Pepper chopped
  • 1 Red Chili chopped finely
  • 1 tbsp of olive oil
  • 2 tbsp of Tomato Puree
  • a large handful of basil leaves, chopped

Method

  1. Heat the oil in a large pan until hot, add the shallots and ginger and cook until the onions are translucent (you can add Garlic and Celery to add flavour at this point).
  2. Add the chili to the onions, season to taste and cook for a further 2 mins.
  3. Boil the lentils for 10 mins, skim off any white foam, then add to the pot with the remaining water.
  4. Place the rest of the ingredients in the pan, bring to the boil, then simmer for 30 mins, stirring occasionally. You may need to add a little extra water if the consistency becomes too thick.
  5. Place to one side to allow to cool a little, then put the liquid in a blender, I always use a Nutribullet as they make a lovely smooth soup.
  6. Serve with our homemade bread.

 

Homemade veggie lasagna recipe, vegetable lasagne, free lasagne recipe

Katie’s Homemade Veggie Lasagna

I have been making this dish is an old favourite of mine, it was my go to recipe for when we had visitors as everyone could eat the same dish.  I haven't made it for sometime, due to my husband's allergies, so it was really lovely to re visit it, as I had forgotten how delicious it is.  I always make a double batch, so that I can cut into portion sizes when cold and freeze - handy for those days when you need a quick healthy dish.

This recipe does take a little more time than some of our others, but certainly well worth it.  As with most of my dishes it is packed with nutrients, however I still like to serve it with other veg, just to ensure we get our 5 a day.  My favorite has to be a couple of florets of broccoli and some carrots.  This does serve a good 6 people depending upon how large your portions are.

In this dish I have used walnuts as they are a good source of protein and omega 3 for vegetarians, there is also research to say that out of all nuts they have the highest levels of antioxidants.

Veggie Lasagna Ingredients

Tomato Sauce layer

  • 1 Red Onion - diced
  • 1 Yellow, Red and Green Pepper - diced
  • 1 Carrot -  diced
  • 1 400g tin of chopped Tomatos
  • 1 500g Passata
  • 1 tbsp Tomato Ketchup
  • 1 tbsp Tomato Puree
  • 1 tsp Dried Mixed herbs (you can use fresh to add more nutrients, try a combination of basil, rosemary and thyme)
  • Salt and pepper to taste
  • 2 tbsp of oil
  • 12 sheets of Lasagna Pasta, (try the wholewheat variety to add some more fibre to your dish)

Spinach Layer

  • 500g of bag of Frozen Spinach
  • 600g Cottage Cheese
  • 100g Chopped Walnuts (you can use any chopped nuts, which every is your favorite)

Sauce Layer

  • 75g of Butter
  • 75g of Plain Flour
  • 2pts of milk
  • 140g of Grated Cheese to top it off

Veggie Lasagna Method

  1. Heat 1 tbsp of oil and gently fry the onions until soft.
  2. Add the peppers, tin of Tomato, Passata, Courgette, and Carrot and bring to the boil.  Reduce the heat to a simmer, add mixed herbs, Ketchup and Puree, simmer for 30 mins.
  3. While the tomato layer is cooking add the sheets of pasta to boiling water with a little oil to stop the sheets sticking together.  Gently boil for 5 mins or until pasta has softened.  Rinse under cold water and lay sheets individually around either the saucepan or cullender to cool.
  4. Defrost the spinach in a large bowl and mix in cottage cheese and nuts.
  5. To make the classic white sauce, heat the butter until it starts to bubble, remove from the heat and add the flour and mix thoroughly.  Return back to heat for approx 2 mins, then remove from the heat. Whilst stirring gradually add the milk to the mixture, a little top tip, heat the milk before adding to the mixture as it will blend better. Return to the heat continuously stirring until the sauce thickens.
  6. Start by adding the tomato layer to the bottom of the dish, then a layer of pasta, layer of spinach, layer of pasta and finish with the white sauce. Sprinkle with grated cheese.
  7. Bake in the oven on 180C for 50-60 mins until golden brown on top.

Katie’s story

Hello, I am Katie, a wild-haired, slightly eccentric 45-year-old health and fitness enthusiast.  I have been fascinated by healthy food since I was 13 when I became a vegetarian, much to the dissapointment of my family (meat and two veg fans). I just didn’t like the taste, texture or the thought of eating another living creature.

PE was not my thing at school, and I would do anything to get out of cross-country - some of my excuses were quite inventive, but we won’t go there! I didn’t fall in love with fitness until I discovered THE GYM.

I have tried most forms of exercise including swimming, running, cycling, weights, aerobics classes, hiking, martial arts, aqua aerobics, netball, skiing, abseiling, Zumba, surfing, all forms of dance, yoga and Tai Chi.

I was diagnosed with asthma and I realised quite quickly, that certain foods had an impact on my breathing, my ability not only to exercise, but also to do general day-to-day activities.  This cemented my belief in food being the route to a healthy body  and if the right food is eaten the body will work at its optimum.

I met my husband on a sports holiday, and together we enjoy a very healthy active lifestyle. About 3yrs ago, during training for his first Ironman, my husband was diagnosed as celiac and lactose intolerant. The dieticians he saw gave him a leaflet of what he couldn’t eat, and that was about it.  It seemed insurmountable, but in fact has taken my understanding of nutrition to another level. We needed to create a diet for a man taking part in ultra-endurance events, who basically couldn’t eat much.

I decided to increase my knowledge and gain an understanding of how I could help him further by completing  a level 2 nutritional course. Now our diet has never been better: all food is fresh and mostly plant based, providing everything needed for a demanding fitness regime.

As a Boditone tribe leader, I’ll be giving you hints, tips, and receipes  based on the knowledge I have gained around eating the right food to fuel your fitness, helping your body make the most out of our Boditone workouts.