Brocolli Soup garnished with Hard Goats Cheese & Nutmeg

Soup is great - we all know it so lets just embrace it.

This is my totally quick, simple, delicious, knock up late on Sunday night - enjoy on Monday lunch soup.

Coniferous brocolli has amazing health benefits in relation to blood pressure, a healthy nervous system, bone health, a healthy digestive system and is packed with Vitamin C & Calcium.

For a richer, creamier soup add a touch of light cream, extra light philadelphia or soya cream. (dairy allergy, vegan)

Any stock can be used - dried cubes, gel stock pots, fresh homemade, liquid concentrate or marigold swiss vegan vegetable stock.

Serves 2
Ingredients
1 head brocolli
1 onion
2 cloves garlic
1 tsp rapeseed oil
1 very small potato
500/700ml stock (depending how thick or thin you like your soup)
Freshly ground black pepper
small drizzle of  light cream
pinch freshly grated nutmeg
20g hard fresh artisan goats cheese

Method

1. Prepare all  ingredients. Wash the brocolli - remove the stalk and chop into florets. A little stalk is fine. Wash, peel and dice the potato into small cubes. Peel and dice the onion and garlic.
2. On a high heat warm the rapeseed oil and saute the onion, garlic and potato for about 3/4 minutes.
3. Add in the brocolli - pour over the stock and simmer for 20mins. While its simmering grate the cheese and nutmeg.
4. When the vegetables are tender blitz in the food processor - add a touch of seasoning, a little cream.
5. Serve in warm bowls with a sprinkle of cheese and pinch of nutmeg.
6. Enjoy with some warm taosted rye bread. Delish. 

P.S Please don't underestimate the importance of the nutmeg in this dish - it really does elevate this to a much more interesting soup.

P.P.S Goat or sheep feta would also be great crumbled on top of this soup.

 
 
 

Spicy Thai Red Lentil Soup

The weather is geting frosty and I seem to be getting busier by the day so I am looking for really quick & easy lunch recipes. There is a fab red lace dress with my name on it for Christmas so being really good for the next couple of weeks is so important. I find myself getting bored with soup quickly so I have begun just making small 1 or 2 batch serving.

Yesterday was Potato & Leek ( Its too simple to even do a recipe - Heat 1 tsp oil in a small saucepan - add in 1 leek thinly sliced, 1/2 potato finely diced, 1 chicken stock cube & pinch of pepper. Allow to simmer for 20mins, blitz and add 1 tsp avonmore cooking cream when reheating)

Today, its Spicy Thai Red Lentil Soup

There is such a temptation to complicate this soup however the joy of it is that it only has 6 ingredients and takes 20mins to cook. Store the remaining curry paste in the fridge and with the leftover 300ml of coconut milk divide it between two freezer bags, freeze and use in a curry at a later stage.

This soup is very low in fat and high in fibre which means it will keep you full for longer. There is no need for bread or a carb with this soup. Lentils are a great source of protein and are associated with reducing the risk of heart disease and maintaining steady blood sugar levels (great for any one suffering from or at risk of diabetes)

Ingredients

Serves 2

100g red lentils

1/2 onion

1 tsp olive oil / donegal rapeseed oil

1 1/2 tsp thai red curry paste

1 chicken stock cube

100ml reduced fat coconut milk (1/4 tin )

Method

1. Peel & dice the onion.
2. Heat the oil, saute the onion for a minute or two. If it starts to stick add a drop of water.
3. Then add in the lentils & stir in the thai red curry paste.
4. Pour in 400ml chicken stock.
5. Allow to simmer for 20 / 30mins.
6. Remove from the heat, pour in the coconut milk and blitz.
7. To add a little pizazz grate over some lime zest and garnish with a little red chilli.

My Most Virtuous Salad

This salad is the most virtuous, wholesome, healthy salad ever !!!!! It is so good for you on so many levels. The base for this salad is a combination of brown rice and green lentils. These are both high fibre, wholegrain protein foods which have a low g.i . This means this salad will keep you full for a long time as the energy will be released slowly. The avocado has essential fats, vitamins A & E and a high proportion of fibre. The chicken is poached and as a result is an excellent source of lean protein.

This salad is ultra adaptable - ingredients can be substitued for others depending on personal preference or simply what is in the salad drawer.

There are 2 dressings suitable for this salad or again feel free to experiment - perhaps a balsamic dressing or honey mustard dressing.

Serves 2

30g green lentils

30g brown rice

1 chicken fillet

1/2 avocado

1/4 red onion

1 - 11/2 tomatoes

1/4 red, green & yellow pepper

1 chicken stock cube

Handful fresh chopped parsley & chives

2 boiled egg whites

Handful of fresh spinach leaves

Optional: Low fat feta, steamed brocolli

Dressings

Curry Dressing

3 tbsp 0% fat natural yoghurt

1 tbsp low fat mayo

2 tsp curry powder

1 tsp mango chutney

Basil & Goats Cheese Dressing

3 tbsp skinny basil pesto ( see previous recipe)

1 tsp soft goats cheese

1 tsp 0% fat natural yoghurt

Method

1. Bring a small pot of water to the boil. Add in the brown rice and lentil and boil for 30 - 40 mins until they become tender but still with a little bite.
2. Bring a small pot of water to the boil. Add in the stock cube and chicken fillet, turn down to a medium heat and poach for 20 mins. When cooked, remove from the water, allow to cool and shred.
3. Hard boil 2 eggs. Place the eggs into a pot of boiling water and boil rapidly for 10mins. Remove from the water and place in a bowl of cold water to cool down. Shell, set aside the yolk and chop into large chunks.
4. Turn on the grill. Place the segments of peppers under a hot grill until they char and the skin goes black (5-10mins). When blackened wrap them in clingfilm. This will cause them to sweat and then just rub/peel off the skin and what remains are gorgeous, tender roast peppers. Cut into small dice.
5. Peel and dice the avocado and red onion. Deseed and dice the tomato. Chop the fresh herbs.
6. To make the curry dressing : combine 3 tbsp 0% fat natural yoghurt, 1 tbsp low fat mayo, 1 tsp mango chutney and 2 tsp curry powder. If you find this too thick, stir in a little of the remaining chicken stock. Some fresh coriander leaves will really lift this dish.
7. To make the basil & goats cheese dressing : combine 3 tbsp skinny basil pesto, 1 1/2 tsp soft goats cheese and 1 tbsp natural yoghurt.
8. Now just assemble, place the lentils and rice in a bowl, toss through the avocado, onion, tomato, shredded chicken, peppers and egg whites. Coat in the dressing. Add a little oil ( Irish rapeseed or olive oil ) if the dressing is too thick.
9. Place some fresh spinach leaves in the base of the serving bowl, place the grain salad on top and sprinkle over with the fresh herbs . To be a little extra indulgent and I do recommend it - crumble over some egg yolk. Yum.

Tomato, Mozzerella & Basil Tart

Tarts and pies are some of the most delicious and comforting foods; however, they can be loaded with calories and saturated fat from meats, sauces and oodles of butter in the pastry. My skinny version is the exact opposite. The basis for this tart is filo pasrty (shop bought) which has such little fat when compared to puff pastry or even short crust. The filling for the tart  are ripe, plump, vine tomatoes along with some low fat mozzerella. The ball of low fat mozzerella again gives a much lower fat content than traditional or even worse, processed grated mozzerella. The pesto is my own skinny pesto recipe which can be found here on the blog. This pesto is uber healthy as it only uses 1 tbsp olive oil/rapeseed oil for the entire jar. In addition to this pisctachio's are used instead of pine nuts as they have a lower calorific content and are higher in fibre.A little hard cheese such as parmesan goes along way on top too.  This dish is perfect for a light lunch or starter or even better a summer picnic. Also, it taste just as good cold as warm and even better the next day. 

As a little tip - defrost the filo pastry in the fridge not out at room temperature. If defrosted at room temperature it goes very flaky and breaks very easily. Feel free to drizzle a little balsamic glaze over the top when serving.

Ingredients

Serves 4

2 large sheets filo pastry

4/5 large tomatoes

1 ball low fat mozzerella

2 tbsp balsamic vinegar/glaze

30g grated parmesan

4/6 heaped tbsp skinny basil pesto

Skinny Pesto

I honestly cannot express how sensational this really is !! Be warned. 

1 whole fresh basil plant (enough to fill a mug & half)

1 tbsp olive/rapeseed oil

2 tbsp cold water

40g grated parmesan

30g shelled pistachio nuts

1/4 tsp salt & pepper

2 cloves of garlic (roughly diced)

Method

Just one step here - Blitz in a food processor and try not to devour it all immediately !!!!!

Method

1. Preheat the oven to 200oC.
2. Spritz a 7" loose bottom metal flan/tart tin with spray oil.
3. Layer in the filo pastry - if it rips/tears don't panic - just patch it in and give a little spritz of spray oil to hold down the layers. Pop in the oven for 10 mins (or until you get everything ready)
4. Cut the tomatoes into long slices (remove any green core pieces)
5. Coat in a little balsamic and allow to sit for a few mins.
6. Cut the mozzerella into long slices.
7. Remove the pastry base from the oven.
8. Spread the pesto on the base. 
9. Starting from the middle layer the tomatoes down in a circular shape.
10. Place the slices of mozzerella in between the tomatoes.
11. Crack a very small amt (1/4 tsp) black pepper over the top.
12. Turn the oven down to 180oC. Bake in the oven for 40mins.Ten minutes before the end - remove from the oven & sprinkle over the grated parmesan.
13. Allow to cool a little and serve with a drizzle of skinny pesto. Enjoy.