May 6, 2020
Healthy Tuscan Bean Soup
Tuscan Bean Soup is the perfect one pot meal for stormy weather and busy weeknights! Also, it’s super healthy! Save some and freeze ahead for next time.
INGREDIENTS
- 1 large red onion
- 1 clove garlic
- 1 carrot
- 2 sticks celery
- 400g can chopped tomatoes
- 1 tbsp tomato purée
- 600ml well-flavoured vegetable stock
- Handful of chopped parsley
- 400g can borlotti beans, drained and rinsed
- 400g can cannellini beans, drained and rinsed
- 75g small pasta shapes of your choice, optional
- Salt and freshly ground black pepper
- 2 tbsp olive oil
- PREPARE your veg by chopping
- HEAT the oil in a large non-stick saucepan
- SAUTE the onion for about 5 mins or until soft.
- STIR in the garlic, carrot and celery and cook for a further 5 mins.
- ADD the tomatoes, tomato purée, stock and seasoning.
- BRING to the boil, then reduce the heat to a simmer, cover and cook, stirring occasionally, for 20 mins or until the vegetables are soft.
- REMOVE half of the vegetable mixture and blend until smooth in a food processor. Return to the pan.
- ADD the beans & pasta, and simmer for a further 10 mins or until the pasta is cooked.
- If using pasta add an extra 200ml of water
- Serve & garnish with some chopped parsley
- Prep: 15 mins
- Cooking: 30 mins
- Difficulty: easy
- Serves: 4-6
Ingredients 400g organic free-range chicken thigh fillets, chopped into large pieces 1 tbsp olive oil or avocado oil 2 cloves garlic, finely chopped 1 tsp fresh ginger, grated (optional) 1 cup green beans, trimmed 1 cup broccolini, chopped 1 cup broccoli florets 1 cup snap peas ½ cup shelled edamame beans (fresh or frozen) 1–2 tbsp tamari or soy sauce Cracked black pepper, to taste Optional: squeeze of lemon or lime juice Wild Rice & Quinoa Base ½ cup wild rice½ cup quinoaWater as per packet instructions Pinch of salt2 tbsp hemp seeds (to finish) To Serve (optional) Sliced spring onion Sesame seedsExtra cracked pepper Instructions Step 1 - Cook the wild rice & quinoa Rinse both grains well. Cook separately or together according to packet instructions (wild rice takes longer). Once cooked, fluff and combine. Season lightly with salt and set aside. Step 2 - Cook the chicken Heat oil in a large pan or wok over medium-high heat. Add chicken and cook for 5–6 minutes, turning until lightly golden and mostly cooked through. Step 3 - Add aromatics Add garlic and ginger. Stir for 30–60 seconds until fragrant. Step 4 - Add the greens Add green beans, broccolini, broccoli, snap peas and edamame. Stir-fry for 3–5 minutes until vegetables are tender-crisp and bright green. Step 5 - Season Add tamari or soy sauce and cracked black pepper. Toss well to coat. Finish with a squeeze of lemon or lime if desired. Step 6 - Assemb le the bowls Spoon wild rice & quinoa into bowls. Top with chicken and greens. Sprinkle with hemp seeds, spring onion and sesame seeds if using. Nutrition and Cooking Times Prep time: 15 minutes | Cook time: 25 - 30 minutes Serves: 2 adult servings Nutrient Value: Calories: 680cal | Protein: 43g | Fat: 24g | Carbohydrates: 48g
Lower Body Push & Pull Workout
In this bulletin we discuss Fibres role in lowering LDL cholesterol. . .