Health-and-wellbeing-Blog




Chickpea and Tomato Soup

This is a very filling, thick soup with a beautiful middle eastern flavour to it from the coriander and chick peas. 

It's perfect to serve with a loaf of fresh bread or crispy bread. 

tomatoes.jpeg

Fresh tomatoes


Heat in a large saucepan:


2 Tbsp olive oil


Add and then stir in but be careful not to burn:


2 good tsp ground cumin

1 good tsp ground coriander

1 Tbsp freshly grated ginger root

A few sprigs of fresh thyme

Quarter tsp hingh

Half tsp chilli flakes (or more if you like it super spicy) 


Hummus recipe

Homemade healthy hummus - yum! 


*Recipe from Shuna Herscovitz. 


The perfect healthy dip to take to a Christmas party or just to keep in the fridge to snack on with some raw veggies. 

Ingredients


  • 1 tin chick peas 
  • 2-4 Tbsp tahini - can add more or less depending how strong you'd like it. 
  • Half tsp good quality himalayan rock salt
  • Quarter cup lemon juice
  • 1 good tsp ground cumin
  • 2 ice cubes
  • Olive oil to serve 

Steps to follow 


  1. Remove the skins off the chickpeas. 

  • This can take about 10 minutes so grab some bowls and do it in front of the tv or something. 
  • It is really worth it to take the skins off as it makes a much smoother hummus 

  • chickpeas.jpg

    Hummus preparation


    hummus.jpg

    Hummus preparation with chickpeas



    2. Blend the chickpeas in a blender until very smooth. 

    • This can take a while so don't be tempted to add he other ingredients too soon. 

    3. Now add all the other ingredients (except the olive oil) and blend. 


    Once the ice cubes have been fully absorbed into the hummus, test its consistency. If it is too thick, add an extra ice cube or some cold water. 

    Now season to taste, you might want to add a little extra lemon or cumin. It is up to you. 

    homemadehummus.jpg

    Homemade hummus dip with fresh raw veggies and corn chips.



    Options for toppings:


    • Olive oil 
    • Coriander 
    • A few whole chickpeas 
    • Parsley 
    • Toasted pine nuts 
    • Pomegranate seeds 


    Options for serving:


    • Raw veggies 
    • Corn chips 
    • Pita bread 
    • Focaccia bread 
    • Falafel wraps 
    • Anything else you like! 

    Chickpeas are a great source of protein and fibre. They are also high in potassium, magnesium and iron. 


    Homemade Nut Granola


    "Breakfast is the most important meal of the day." 


    How many times have you heard this? 

    That's because it is so true and is a meal that simply should not be missed. 

    The mornings can be a busy time, getting ready for work and sorting yourself out for the day. It is no wonder so many people skip breakfast. 


    The key is to be organised. Preparing breakfast before the week begins is a great way to make sure you can still have a quick and healthy meal to fuel your body for the day. It is essential to have enough protein and good fats in every meal and this is a wonderful way to do just that.

    Here is a simple, delicious recipe for a homemade nut granola. 

    Ingredients:


    • 100g walnuts 
    • 100g sunflower seeds
    • 100g chopped hazelnuts 
    • 100g flaked almonds 
    • 3 tbsp coconut oil 
    • 2 tsp ground cinnamon 
    • 2 tsp ground ginger 
    • 1/2 tsp nutmeg 

    *You can add any other nuts or seeds that you'd like. 

    granola.jpg

    Homemade nut granola.

    Grain free.



    Slow roast Tuscan tomatoes

    This is barely a recipe, just a simple way to roast tomatoes. It is the perfect side vegetable to any main, especially in winter. 


    They are super tasty and full of wholesome flavour. 

    Tomatoes.jpg

    Roast tomato preparation.


    In this picture above, I used different tomatoes. The best kind to use is ROMA tomatoes. 

    What to do?


    • Preheat your oven to 160 degrees 
    • Cut the roma tomatoes in half 
    • Drizzle with olive oil, tuscan herbs and some fresh rosemary
    • Add some salt and pepper too 
    • When the tomatoes look brownish (after 30-40 minutes), turn the oven right down 
    • Leave to cook another hour


    - Enjoy - 


    Seed crackers

    Delicious, healthy homemade seeds crackers. 

    These are perfect to have with a dip as a healthy snack or treat and are super quick and easy to make.

    Ingredients


    1/2 cup sunflower seeds 

    1/2 cup pumpkin seeds 

    1/4 cup sesame seeds

    1/4 cup poppy seeds

    1/4 cup linseed/flaxseed

    1/4 cup chia seeds 

    1/2 tsp salt (good quality) 

    1 cup water

    Seedcrackers.jpg

    Healthy, homemade seed crackers.

    Healthy snack idea.


    • Heat oven to 170 degrees celcius
    • Place all the seeds and salt in a bowl and pour in the water to mix it all together
    • Leave it to rest for 15 minutes. The chia and flaxseeds will bind everything together.
    • Tip out the mixture on to a baking tray, lined with baking paper 
    • Spread it out as thin as possible (about 4mm thick) 
    • Sprinkle with some extra sea salt 
    • Bake for 30 minutes 

    • Remove from the oven and slice it in to crackers 
    • Return it to the oven and cook it for a further 20-30 minutes until crisp and golden
    • Cool on a cooling rack and store in an air tight container


    Option: 


    You could use 1/2 cup of either chia or flaxseeds, rather than 1/4 cup of each but it is very important to include one or the other as they are what bind everything together. 


    Sweet potato and carrot soup

    Recipe from Shuna Herscovitz 


    A brilliant, fresh orange beauty soup. Full of flavour, spices and nutrition. 

    Peel and roughly chop:

     

    3 large carrots

    1 very large sweet potato

    Remove the skin and roughly chop 4 ripe tomatoes

     

    Heat in a saucepan:


    2 Tbsp butter or oil

    Add:


    Quarter tsp hingh

    Quarter tsp nutmeg

    2 fronds curry leaf (20-30 leaves)

    1 generous Tbsp grated ginger root

    1 tsp paprika

    Half tsp cayenne (less if you don’t like it too hot)

    wintersoup.jpg

    Sweet potato and carrot soup.

    Winter warming soup.



    Tomato and coriander soup

    Recipe from Shuna Star Herscovitz. 

    This soup is definitely a winner. It is bursting with flavour and wholesome goodness. 

    In a medium saucepan heat:


    2 Tbsp olive oil
    1 Tbsp butter


    Add and saute:

     
    ¼ cup chopped celery and the leaves too. Use the inner pale sticks of celery) 
    ¼  tsp asafoedita (hingh) 
    2 tsp ground cumin seeds
    2 tsp ground coriander seeds
    1 tsp paprika

    1/4 - 1/2 tsp chilli flakes (depending on how spicy you want the soup) 

    tomatosoup.jpg

    Tomato, semolina and coriander soup.

    Winter soup.

    Kinesiology.

    Nedlands, Perth.



    Warming winter soup

    Recipe from Shuna Star Herscovitz. 


    This is a  ‘one pot’ wonder meal as it contains wholesome grains, pulses and vegetables. It is quick and easy to prepare and has plenty of protective ingredients for the colder winter months. The cinnamon stick and fresh ginger are a great addition to help to ward off colds. 

    Absolutely loved this comforting soup and it made plenty for left overs. 

    Wash thoroughly and soak for 1 hour:

    2 cups Soup Mix - can be made up of pearl barley (grain), split red lentils, brown lentils, yellow split peas and green split peas (pulses), a whole mix of whatever you like. 


    Heat in a large saucepan

    2 Tbsp olive oil (or vegetable oil)

    wintersoup.jpg

    Lentils, legumes and vegetable soup.

    Winter warming soup.

    Nedlands health, Perth.


    When fairly hot add:

    Quarter tsp hingh (also called asafoetida)

    1 small stick cinnamon

    1 tsp ground cumin seeds 

    1 tsp ground coriander

    Quarter to half tsp chilli flakes (depending on how spicy you want it)


    Cauliflower soup with chilli oil

    Cauliflower is such a wonderful and diverse vegetable. 

    It is high in vitamin C and K and is also a great source of folate and fibre. Cauliflower is said to be anti-inflammatory, help control blood pressure and aid kidney function too. What is not to love about this vegetable? 

    It is also easy to roast it with fresh herbs or make cauli-mash with various spices for the perfect side dish. 

    Now for the delicious winter warming soup recipe..


     Heat in a saucepan over moderate heat: 

    • 2 tbsp olive oil or vegetable oil 
    • A pinch of hingh (sometimes called asafoetida) 
    • 1 large peeled and roughly chopped sweet potato 
    • 1 washed head of cauliflower broken into large florets (you can also add some of the stalk and surrounding green leaves) 
    • 10 button mushrooms 
    • 1/4 tsp nutmeg 
    • 1 tsp good quality celtic salt 
    • 1 good sprig of fresh tarragon 

    Place the lid on the pan and cook for about 5 minutes.


    Add 5-6 cups of organic or homemade vegetable stock. 

    Bring it to the boil and then allow to simmer with the lid on until the vegetables are soft and tender. 

    When the vegetables are ready, blend the soup. 

    Add 1/4 cup cream. 

    wintersoup-.jpg

    Cauliflower soup with homemade chilli oil


    Serve with a garnish of a few sautéed mushrooms, a swirl of homemade chilli oil (recipe below) and some fresh parsley. 

    Homemade chilli oil 

    Add to the saucepan: 


    • 1 cup vegetable oil (I used olive oil and it worked really well) 
    • 1 star anise 
    • 1 tbsp grated ginger 
    • 1 tbsp curry powder 
    • 1 tsp tomato paste 
    • 1-2 chopped red chillies (depending on how hot you want it) 
    • Grated zest of 1 lemon 

    Bring it to the boil slowly using the lowest heat possible. 

    * Hot oil fries so don't use a high heat 

    Then turn the heat down once it is boiling and allow it to gently simmer for about 20 minutes. 

    Take it off the heat completely, allow it to cool. 

    Strain into a glass jar. 

    It can keep unrefrigerated. 


    Delicious mango salsa

    Ingredients:


    • 2 mangoes 
    • Diced baby tomatoes 
    • Diced red pepper 
    • Diced red onion
    • Handful of coriander 
    • Handful of mint 
    • Juice of 2-3 limes 
    • Salt and pepper 
    • Dash of apple cider vinegar 

    mangosalsa.jpg

    Mango salsa


    Mix it all together in a bowl and VOILA - a delicious, fresh and tasty salsa. 


    You can use this salsa for anything - a dip, to have with tacos or even as a side salad. 


    Healthy meal inspiration

    Are you trying to be healthy but struggling for ideas of what to cook? 

    I bet you're not alone. Food blogging and TV cook shows have become very popular in the last few years but a lot of the recipes can seem a bit advanced and complicated to make in your own kitchen. 


    Here are a few of my favourite 'go to' sites for simple, healthy and delicious meals for any occasion. 

    JS.jpg

    Jessica Sepel.

    Nutritionist and health coach.


    Jessica Sepel  - www.jessicasepel.com


    Jessica is a qualified nutritionist, health coach and wellness blogger based in Sydney. 

    I love using Jess's recipes because they are always simple, healthy but guaranteed to be full of flavour. Jess shares a range of recipes from healthy snacks and smoothies to meatless Monday meal ideas. 

    Give a few recipes a try, I promise you won't be disappointed and am sure you'll be coming back for more inspiration. 


    nood.jpg

    Nikki from Nood in Perth.


    My friend, Nikki, from Nood - www.nood.net.au


    Nikki studied nutritional counselling and wellness coaching and is amazing in the kitchen. 

    Nikki believes in using only whole foods to nourish and fuel our bodies and give them what they really need. 

    Her recipes are always a little different but none the less, absolutely delicious. 


    jamieoliver.jpg

    Jamie Oliver


    And of course, we can never leave out... Jamie Oliver. 

    www.jamieoliver.com

    Jamie has a wealth of knowledge and a never ending pool of recipes, for any and all occasions. 

    You can search his website by ingredient, meal or occasion so you can never be stranded for ideas of what to cook. 


    Have fun exploring these websites and experimenting with new recipes and meal ideas. 



    Healthy breakfast muffins

    30 DAY MUFFIN MIX 

    I got this recipe from my soon to be sister-in-law, Ashleigh Mommsen, who got it from her Granny in South Africa. It is the perfect, easy and healthy breakfast treat. 


    Basic recipe: 

    2 eggs
    1/3 cup oil
    1 pinch salt
    100g raisins/sultanas 
    2 1/2 cups flour

    1 1/2 cups brown sugar
    2 cups bran
    2 cups milk
    2 1/2 tsp bicarbonate
    1 tsp vanilla essence 

    muffins.jpg

    Health muffins