January Recipes to Revitalise & Nourish

 

Immunity Boosting Soup 

Serves 6-8

Ready in 25 minutes

Calories 170 kcals per serving 

Ingredients 

• 2 cloves of garlic
• 1/2 chopped onion
• 1/2 chopped leek
• 1/2 cup frozen peas
• 1-inch piece of fresh ginger (about 2 cm)
• 1/2 head of cauliflower, chopped 
• 3 handfuls of spinach
• 1 14-ounce can coconut milk
• 3 cups water or vegetable broth
• 1/8 tsp paprika 
• 1 tsp sea salt
• Ground black pepper to taste
• 4 tbsp nutritional yeast
• The juice of half a lemon

Method 

1. Place all the ingredients in a pot (not nutritional yeast or lemon juice). 
2. Bring the soup to a boil and then cook on medium heat for 10 minutes.
3. Use a hand blender to puree, add the yeast and the lemon juice and mix well. 
4. Serve soup in bowls and season to taste. 

 

Turmeric Vanilla Cinnamon Latte 

Serves 1 cup 

Ready in 10 minutes 

Calories 135 kcals 

Ingredients 

• 1 cup milk of choice (oat works very well) 
• ½ teaspoon turmeric
• ¼ teaspoon ginger powder
• ¼ teaspoon vanilla extract
• ⅛ teaspoon black pepper (or less, depending on preference). The black pepper is to enhance the bioavailability of the turmeric in the body.   

 

Method 

1. Add milk of choice to a small saucepan over medium high heat.
2. When milk is getting hotter, add turmeric, ginger, cinnamon, vanilla and black pepper to pot and then mix with a whisk.
3. Pour into a mug and top with a sprinkle of cinnamon if you wish. 

Spaghetti Squash with Avocado Pesto 

Serves 4

Ready in 1 hour 

Calories 497kcals per serving 

Ingredients 

• 3-pound squash, halved lengthwise and seeded
• 1 ripe avocado
• 1 cup pack basil leaves
• ¼ cup unsalted shelled pistachios
• 2 tablespoons lemon juice
• 1 clove of garlic
• ¾ teaspoon sea salt, divided
• ½ teaspoon ground pepper, divided
• 5 tablespoons extra-virgin olive oil, divided
• 1 pound boneless, skinless chicken breast, trimmed and cut into 1-inch pieces

 

Method 

1. Preheat oven to 400 degrees F. 
2. Coat baking sheet with cooking spray.
3. Put squash, cut-side down, on one side of the pan. Bake for around 45 minutes or until tender. 
4. Whilst the squash is baking, combine avocado, basil, pistachios, lemon juice, garlic, 1/2 teaspoon salt and 1/4 teaspoon pepper in a food processor. 
5. Pulse until finely chopped. Add the 3 tbsp olive oil and process until smooth.
   Ten minutes before the squash is done, toss chicken, the remaining 1 tablespoon oil and the remaining 1/4 teaspoon each salt and pepper together in a medium bowl. 
6. Spread the chicken in an even layer on the empty side of the baking sheet. 
7. Return to the oven and bake until just cooked through, about 10 minutes.
8. Using a fork, scrape the squash from the shells into a large bowl. Add the chicken and toss gently to combine. Serve topped with the pesto. 

 

Sweet Potatoes with Chickpea Curry 

Serves 4 

Calories 276 kcals 

Ready in 1 hour 

Ingredients 

• 4 sweet potatoes
• 1 tbsp coconut oil
• 1 ½ tsp cumin seeds
• 1 onion, diced
• 2 garlic cloves, crushed
• thumb-sized piece ginger, finely grated
• 1 tsp garam masala
• ½ tsp turmeric
• ½ tsp paprika 
• 2 tbsp tomato paste paste
• 2 x 400g can chopped tomatoes
• 2 x 400g can chickpeas, drained

Method 

1. Heat oven to 200C/180C fan. 
2. Prick the sweet potatoes all over with a fork, then place on a baking tray and roast in the oven for 45 mins or until tender when pierced with a knife.
3. Melt the coconut oil in a large saucepan over medium heat. Add cumin seeds and fry for 1 minute, then add the onion and fry until softened. 
4. Put the garlic, ginger into the pan, and cook for 2-3 mins. 
5. Add the spices and tomato paste and cook for a further 2 mins
6. Tip in the tomatoes and bring to a simmer. Pour in chickpeas and cook for a further 20 mins until thickened. Season with salt/pepper to taste. 
7. Put the roasted sweet potatoes on four plates and cut open lengthways. 
8. Spoon over the chickpea curry mixture. Option to squeeze over some lemon. 

 

Cauliflower, Courgette, Kale & Mixed Veggie Soup 

Ready in 45 minutes 

Serves 4 

Calories 162 kcals 

Ingredients 

• 1 tbsp olive oil
• 1 large onion, chopped
• 2 garlic cloves, finely chopped
• 2 carrots, chopped
• 2 celery sticks, chopped
• 1 leek, finely sliced
• 175g cauliflower florets
• 1 courgette, chopped
• ½  pack of kale, de-stalked and washed
• 50g dried red lentils
• 1½ L vegetable stock 
• 2 tbsp tomato purée
• 1 tbsp chopped fresh thyme

 

Method

1. Heat the oil in a large pan.
2. Add the onion, garlic, carrots and celery and fry for 10 mins. Stir in the lentils and cook for 1 minute. 
3. Pour in the veggie stock, add the tomato purée, thyme and stir. 
4. Add the leek, cauliflower, courgette, kale and bring to the boil, then cover and leave to simmer for 15 mins, until veg is tender and kale has wilted. 
5. Season with salt/pepper to taste, and ladle into bowls and serve.