Healthy Recipes

With all the colds and flu about we all need to build up our immune systems while having enjoyable food and drinks. With lots of great fruit and vegetables in the supermarket there is no need to buy supplements just create tasty soups and smoothies to get all the vitamins and minerals you need. Change the fruits and veggies with the seasons e.g. the smoothie recipe works just as well with blackberries, raspberries and cranberries - a great new taste with each one. Go to www.stswithins.plus.com/nutrition for more on vitamins.

MAKING SOUPS AND SMOOTHIES.

Try this carrot soup recipe for lunch or a meal starter; substitute the carrots for another vegetable to make various quick and easy soups.

Ingredients (For 4)

500g carrots (peeled and chopped)
1 onion (peeled and sliced)
1 bay leaf
1 litre vegetable stock
salt and pepper
1 tblsp fresh parsley } You can use other herbs that are in season.
1 tblsp fresh coriander
A little polyunsaturated oil

Method

Sweat the carrots and onion in the oil for about 10 mins. Add the bay leaf, stock and seasoning. Boil for a few mins. then simmer for 25 mins. Add the coriander and simmer for a further 5 mins. Liquidize, reheat if necessary and top with the parsley.



Strawberry and Banana Smoothie

Ingredients (For 1)

1 handful strawberries (sliced) – other berries work equally well.
½ banana (chopped)
1 tblsp plain low fat yogurt
2 tblsp water

Method

Crush the fruits with the water in your blender until pureed. Add the yogurt and drink – you may need to add more water to correct the consistency.

Immune boosting juice – papaya and orange.

Ingredients (For 2)

125g papaya – peel and chop
125g cucumber – peel and chop
2 oranges - peel and chop
ice cubes and a little water.

Method

Juice or blend the ingredients together, serve over ice cubes, decorate with papaya and cucumber. Could be a fun alcohol free cocktail.