Pea & Watercress Soup

Healthy Recipes

Serves: 4
Prep & Cooking time: 20-30 minutes

Notes: This recipe contains: Vitamin A, B-Vitamins, Vitamin C & K, protein, fibre, potassium, manganese, iron, calcium no added sugars and is low in fats!

This is another great soup recipe to try as this cold weather continues! It’s quick, simple, versatile, nutritious and has volumes of flavour! 

 

 

Ingredients:

+++++++++++++++++++++++++180g       White onion
+++++++++++++++++++++++++60g          Watercress
+++++++++++++++++++++++++500g        Frozen peas
+++++++++++++++++++++++++                 1Kcal Fry Spray (low-fat cooking oil)
+++++++++++++++++++++++++800ml     Vegetable stock
+++++++++++++++++++++++++600ml     Water
+++++++++++++++++++++++++                  Salt & Ground black pepper
+++++++++++++++++++++++++200ml     Soya milk (unsweetened & fortified)

 

 

Directions:

Peel and chop the onion. Wash the watercress.

 

 

Heat a non-stick saucepan over a medium-low heat. Spray some low-fat cooking oil.

NB: Alternatively, skip this step and start heating the stock and water. Add the onion to the saucepan when you add the peas.

 

 

Add the onion. Gently fry 1-2 minutes or until softened.

 

 

Add the stock and water. Bring to the boil.

 

 

Add the peas. Cover with a lid. Bring back to the boil.

 

 

Add the watercress. Reduce the heat to a simmer. Cook for 3-5 minutes or until the peas are just tender.

NB: Alternatively, do not boil the watercress (preserve more nutrients)! Add it to the soup once the peas have cooked.

 

 

Remove from the heat. Season it with some salt and pepper to taste. Allow it to cool slightly.

 

 

Transfer the soup into a blender.

NB: You might have to complete this step in batches.

 

 

Blend until smooth.

 

 

Return the soup to the saucepan or a resealable container. Taste and season as necessary.

Lunch prep!

 

 

Add the DF milk. Stir together.

 

 

Place the saucepan back over a medium-low heat (if applicable) and reheat gently.

 

 

Ladle into a serving bowl. Garnish with some fresh or dry herbs (try mint or chives), soya yoghurt, seeds, chopped nuts, croutons or some spare watercress if desired.

We garnished ours with some mixed seeds and served it with  a ‘toastie’ sandwich! 😀

 

 

Enjoy!

NB: Here’s a version we made last year! We used more watercress and on this occasion, but we didn’t blend all of the soup. (It’ was also topped with soya yoghurt and fresh chives-delicious!) 🙂

 

 

If preferred…

  • For a thicker soup, thicken it with a slurry of potato starch or add a (peeled/chopped) potato to the soup when cooking.
  • Try using rocket, spinach or kale instead of watercress…and consider using a larger quantity (if desired of course)!
  • Try adding some cooked green lentils, quinoa or pearl barley (if gluten isn’t a concern) to the soup.
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Dal [Vegan, Gluten Free, Low-Fat]

Healthy Recipes

Serves: 6
Prep & Cooking Time: 55-65 mins
Type: Main meal
Tools: Sieve, mixing bowl, chopping board, sharp knife, veggie peeler, sieve, large pot, wooden spoon, measuring jug, small dish

Notes: This recipe contains: Vitamin A, B-Vitamins, Vitamins C & K, carbohydrates, protein, fibre, calcium, iron, magnesium, phosphorus, potassium, zinc, no added sugars and per serving is low added salt and fats! 

Although this curry can have a ‘porridgey’ appearance, we assure you it’s a wonderful little recipe packed full of flavour, nutrients and energy to keep you going past 3pm! Our recipe may not be 100% authentic, but it’s still a great way of expanding your palate to all of the wonderful South Asian flavours! A dish that contains red lentils, tomato and spices and tastes better each time you eat it- just go for it!

Happy cooking everyone! 🙂

Quick Foodie Facts:

  • Dal is an Indian word meaning ‘spilt pulse’ (a.k.a. the lentils!). There are so many great dal recipes, all with a slightly different translation (based on the ingredients and cooking methods used). Have a new adventure this year- go and buy an Asian cook book and experiment with all the wonderful recipes; substitute ghee for some rapeseed or low-fat cooking oil!
  • Per serving, this recipe provides you with about 3.5 servings of veggies towards your 5-A-day and provides you with 90% of your RDA for Vitamin C!

 

Ingredients

Need an easy-print recipe? Print here. 🙂

 

 Nutritional Info

 Traffic Light Translation: Fat & S/Fat= green/low values, Salt=orange/medium value. =This meal gets two thumbs up from us! Tip: Lower the salt simply by being mindful of how much ‘added’ salt you use and by reducing the volume of stock and using more water instead!

 

 

Directions

  • Boil 1.5L water in a kettle. Place the lentils into a sieve and rinse under cold running water. Remove and discard any stones or seeds. Transfer them into a large mixing bowl. Cover the lentils with 500ml boiling water. Let them soak for 15 mins. Drain and then rinse. Tip: If in doubt, check your own packet instructions first!
  • In the meantime, wash, peel and dice the ginger. Peel and finely chop the onion and the garlic. Wash the chilli (remove the stem and chop it up if you prefer a hotter curry!).
  • Prepare the stock according to the packet instructions.

 

  • Meanwhile, heat 1 tsp oil in a large, non-stick pot over a medium-low heat. Add the ginger, onion and garlic. Stir together. Gently fry for 1-2 mins or until softened.
  • Add the chilli, 4g mustard seeds, 4g cumin seeds and 1g chilli flakes (more or less as preferred). Stir together. Fry for a further minute or until fragrant.
  • Add the tin tomatoes, 2g ground turmeric, 14g ground coriander and 12g ground cumin. Stir together. Cook for 3-4 mins or until the tomatoes are softened.
  • Add the lentils, 800ml stock and 1.2L water. Stir together. Bring to the boil. Reduce to a simmer. Cook for about 20 mins or until the lentils are tender. Tip: Add less boiling water if you prefer a thicker consistency; always have enough liquid to cover the lentils. NB: Our lentils took approximately 20 mins to cook.
  • Meanwhile, prepare a ‘slurry’. Place 48g corn flour into a small dish with equal parts water. Stir/whisk together until the flour is dissolved.
  • Wash and dry the coriander; from the leaves from its stem (if preferred) and then roughly chop them.

 

 

  • Whilst stirring, add the ‘slurry’. Stir until slightly thickened (about 4-5 mins).
  •  Add the coriander and 2 tbsp lemon juice. Stir through. Season it with some salt and a few grinds of black pepper to taste. Remove from the heat. Allow it to cool slightly before serving.
  • Ladle into a small serving bowl. Serve with: a small portion of basmati rice, a wholemeal pita or some flat bread (check out our previous recipe!). Garnish with fresh herbs or spices (if desired). We garnished ours with: fresh coriander, a dash of sweet paprika and some brown mustard and cumin seeds!

It’s delicious and very satisfying! 😀 NB: This bowl contains one portion.

Enjoy!

 

 

Refrigerate any leftovers in an air-tight and resealable container; reheat and consume within 3-5 days. Alternatively, freeze in individual portions (if preferred); defrost, reheat and consume within 1 month.

Meal prep finished! More fantastic meals await! NB: This shows the full volume of soup produced!

 

 

If preferred…

  • Keep it simple! Alternatively just use a ‘garam masala’ spice blend (to taste) and omit some of the other spices.
  • Use less boiling water and omit the ‘slurry step’ if a ‘naturally thicker’ consistency is preferred.

Low-Fat Oven Chips

Healthy Recipes

Serves: 1
Prep & Cooking Time: 40 mins

Notes: This recipe contains: B-Vitamins, Vitamin C, protein, fibre, iron, potassium and is also low in fat!

This time of year can make it hard for us to resist our ‘stodgy’ food cravings…so let’s try and create healthier options for ourselves! Potatoes are not ‘fatty’ by nature, it’s the ‘toppings’, the cooking processes and the quantities we choose to eat them in that can make them destined to cause weight gain.

As an experiment, we took a potato and sprayed it with some low-fat cooking oil…and yes, we were pleasantly surprised! The result- a lovely, crispy chip that was still fluffy on the inside!

Chips under 250 calories and low in fat- what more can you ask for?! 

Happy cooking everyone! 🙂

 

Ingredients

220g Baking potato
‘1 kcal’ Fry Spray (low-fat cooking oil)
Dried Rosemary
Salt
Black Pepper

 

Directions

1. Heat the oven to 230°C (450°C). Line a baking tray with a silicone mat or some parchment paper. Lightly spray it with low-fat cooking oil. Spread to coat.

2. Wash and then chop the potato into strips. Place the strips into a large mixing bowl. Spray with low-fat cooking oil. Season with rosemary, salt and pepper to taste. Mix to coat.

3. Place them onto the baking tray, leaving ample room between each piece. Tip: if you overcrowd vegetables in the oven, they will steam instead of ‘roast’; this will result in a batch of slightly soggy/soft chips.

4. Place the tray into the oven. Bake for 25-35 mins, or until lightly browned and ‘crispy’ (as much as desired). Turn once during cooking; respray with some oil before returning the tray to the oven.

5. Remove. Allow them to cool slightly before serving.

6. Enjoy as they are or serve with a little dijon mustard, or home-made tomato (low-sugar/salt) ‘ketchup’!

 

NB: These chips were baked for 35 minutes in the middle of a fan-assisted oven.

 

If preferred…

  • Try using different herbs and/or spices to create your perfect chip!