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Eat Well
NUTRITIONAL HEALTH VIDEOS
Eat Well
NUTRITIONAL HEALTH RECIPES
EASY BANANA ICE CREAM
A healthier version of ice-cream and easy to make
Ingredients
4 Frozen Ripe Bananas
3-4tbsp Milk (or dairy-free milk)
Method
Place the bananas in a food blender and blitz until smooth
Add in 1tbsp of milk at a time until you get a smooth texture
Serve straight away
BUTTERNUT SQUASH SOUP
This warming soup is easy to make and nutritious and comforting
Ingredients
1 butternut squash
1 tsp coriander seeds
1 tsp cumin seeds
1tbsp olive oil
1 onion
1 red chilli
1 carrot
250g red lentils
750ml of vegetable stock
Method
Cut the butternut squash into chunks (leave the skin on)
Sprinkle the butternut squash with crushed coriander and cumin seeds and roast in olive oil for 30-40 mins
Slice the onion and finely chop the chilli
Put all the ingredients into a slow cooker and leave on low all day
Blend and serve (add more water if desired)
CARROT AND ALMOND SOUP
A quick and easy soup, packed full of magnesium which can help reduce stress and anxiety and boost energy levels
Ingredients
6 carrots trimmed and sliced
2 celery stalks
2 onions
2 cloves of garlic
1-2 tbsp chopped fresh coriander (reserve stalks)
1-2 tbsp chopped fresh parsley (reserve stalks)
500ml vegetable stock
100 g ground almonds
Method
Chop up all of the vegetables into equal size pieces (about 1″)
Add all the vegetables and herb stalks to a large saucepan and sauté until the vegetables and herb stalks are soft
Remove the herb stalks and add the stock and simmer until all the vegetables are soft
Blitz with a hand blender until smooth, add more water if required
Add the ground almonds and mix in well
Garnish with the herbs to taste and some toasted almonds if preferred
COLD BUSTING CHINESE BROTH
This cold busting broth is a fantastic way to give your immune system a boost
Ingredients
900ml of vegetable stock
220g of firm tofu or cooked chicken
1cm piece of ginger
2 cloves of garlic
1 chilli (optional)
1/4 tsp of turmeric powder
100g rice noodles
1 large handful sweetcorn
1 large handful frozen peas
200g mix of shiitake and button mushrooms
2 spring onions, chopped
2 tbsp soya sauce
Small handful of fresh mint or basil
Sesame oil
1 tsp sesame seeds (optional)
Method
Finely chop the garlic, ginger and chilli
Put the stock, ginger, garlic, half the chilli and tofu/chicken into a pan
Simmer for 5 minutes
Add the sweetcorn, peas, sliced mushrooms, spring onions, rice noodles and soya sauce
Simmer until the noodles are cooked
Ladle into bowls and sprinkle with the remaining chilli and mint/basil and drizzle a tiny bit of sesame oil and
sprinkle with sesame seeds to finish
DELICIOUS DHAL
This Dhal is packed full of protein so will keep you full for hours
Ingredients
1 onion
3 cloves garlic
2tbsp coconut oil
2tsp turmeric
1tsp cumin seeds
2tsp grated fresh ginger
1tsp ground cumin
1tsp ground coriander
2tsp curry powder
160g Moong Dhal
700ml water
2 large handfuls spinach
1 small handful fresh coriander
Method
Chop the garlic and onions and grate the ginger
Heat the coconut oil in a pan
Add the onions, garlic and ginger. Fry until softened
Add the cumin seeds, cumin, coriander and curry powder stir for a few minutes until the flavour of the spices is released
Add the moong dhal and water, stir well
Reduce the heat and simmer for 45 mins
Stir in the spinach, lemon and fresh coriander, heat until spinach wilted
Serve with rice or chapati
NOODLE POT 1
This Dhal is packed full of protein so will keep you full for hours
Ingredients
Flavour Paste
½ tsp sesame oil
2 tbsp soy sauce
pinch of ground ginger
½ clove garlic minced
¼ of a lime
1 tsp cornflour
1 tsp of vegetable stock powder
Noodles
50g dried vermicelli rice noodles
1 spring onion, sliced
1 carrot, grated
2 handfuls frozen peas, defrosted
¼ red pepper, diced
small handful kale, finely sliced
2 tbsp cooked chicken, finely
shredded
½ tsp cornflour
Method
Put all the flavour paste ingredients in a sealed tub or jar until ready to use
Put all of the noodle ingredients into a tall round tupperware tub with a lid
Refrigerate until ready to eat
Pour the flavour paste into the noodle cup. Add boiling water, stir and cover
Leave for 8 minutes, stir again before serving
NOODLE POT 2
This Dhal is packed full of protein so will keep you full for hours
Ingredients
Flavour Paste
½ tsp freshly grated ginger
½ garlic clove, grated
¼ red chilli, deseeded and finely
chopped (optional)
2 tsp soy sauce
Juice of ½ lime
1/8th tsp marmite
1 tsp of vegetable stock powder or ½ stock cube
Noodles
1 nest of thin, quick-cook egg noodles
1 small carrot, grated
3–4 spring onions, finely sliced
1 handful of frozen peas, defrosted
1 green cabbage leaf finely shredded
Method
Put all the ingredients, except the soy sauce and lime, in a ‘pot’
Pour over boiling water to just cover everything, pressing the ingredients down
Cover and leave for 8–10 minutes, stirring once or twice
Add soy sauce and lime juice to taste, stir and eat
MAKING YOUR OWN SOUP
Soups are very versatile and the recipes often very forgiving so you can easily swap ingredients if you don’t have what you need in the cupboard. Here are some examples of swaps you can make:
- Dried chilli flakes can be used in place of fresh chilis
- Stock cubes, powder or homemade stock can be used in all recipes
- If you want to reduce your salt intake then use low salt stock and replace added salt with extra herbs/spices
- If a recipe has root vegetables in the ingredients it will usually work with any root veg e.g. If it asks for pumpkin, butternut squash will work instead
- Root vegetables include carrots, parsnips, swede, turnip, butternut squash, sweet potatoes, beetroot, celeriac and Jerusalem artichoke
- Roasting vegetables can help to bring out the flavour in soups
- Lemon juice can bring out the flavour
- Bulk soups out with crumbled feta cheese and seeds on top
- Lentils can be used to add protein and thicken soups
- If you are short on time you could put all your soup ingredients into a slow cooker – and then blend before you eat
TURMERIC REMEDY
Ingredients
5tbsp honey
1 tbsp turmeric
2 tbsp natural apple cider vinegar
1 tsp finely grated lemon rind
A pinch of black pepper
Method
Mix the turmeric, apple cider vinegar and black pepper together in a bowl
Add lemon rind & honey and stir well until mixture is combined
Place the mixture in a glass jar and keep in the refrigerator
WARMING VEGETABLE & LENTIL SOUP
Ingredients
2 carrots
1 parsnip
1 onion
2 cloves of garlic
½ a leek
½ a turnip
500ml vegetable stock
1 tsp dried mixed herbs
50g red lentils
Method
Chop up all of the vegetables into equal size pieces (about 1″)
Add all the ingredients to a saucepan and simmer until the vegetables and lentils are soft
Blitz with a hand blender until smooth, add more water if required
Eat Well
HYDRATION VIDEOS
Eat Well
HYDRATION RECIPES
DETOX WATER
Ingredients
1 large jug of water
½ a Lemon
½ a Lime
1 Grapefruit
½ a Cucumber
Method:
Slice everything and simply put all of the ingredients into a jug. Leave to infuse for at least 5 minutes.
The double serving of citrus in this tangy recipe helps provide a healthy dose of Vitamin C, which is full of antioxidants and has amazing health benefits, including protection against
immune system deficiencies, cardiovascular disease, pre-natal health problems, eye disease,and even skin wrinkling.
ANTI-INFLAMMATORY TEA
A delicious winter warmer to help reduce inflammation as the cold weather sets in
Ingredients
500ml water
1 lemon
Fingernail size piece of ginger
¼ tsp turmeric powder
¼ tsp cinnamon powder
Honey or maple syrup to taste (optional)
Method
Slice the lemon and place in a pan with the turmeric, ginger, cinnamon and water
Bring to the boil and then leave to simmer for 10 minutes
Add honey/maple syrup to taste and enjoy
HEALTHY HOT CHOCOLATE
A delicious drink packed full of tryptophan, calcium and magnesium to help you drift off to sleep
Ingredients
300ml unsweetened almond milk
1 tsp cashew nut butter
1- 1.5 tsp Cacao powder (to taste)
Drizzle of maple syrup (to taste)
Method
Heat the milk and cashew butter in a pan
When it is hot place into a blender with the remaining ingredients and blend until frothy
Serve in a mug and enjoy
LEMON AND GINGER WARMER
A delicious winter warmer to help keep the bugs away
Ingredients
½ a lemon
Fingernail size piece of ginger
¼ cinnamon stick (optional)
Honey to taste (optional)
Method
Squeeze the juice of the lemon into a cup with a splash of cold water
Grate or slice the ginger, place in the cup with cinnamon (if using)
Add hot water (just off the boil)
Leave to infuse for a few minutes, add honey to taste and enjoy
REFRESHING MINT TEA
A quick and easy refreshing digestive aid
Ingredients
A small handful of mint leaves
Hot water
Method
Squeeze the mint leaves between your palms to release the flavour
Place the mint leaves in a tea pot
Add hot water (just off the boil)
Leave to infuse for a few minutes