Spinach & Kale Soup with Sprouted Bread

The cool bite to late Autumn brings many soup recipes to mind. I love to play around with texture colour and taste when it comes to soups, and have encouraged my children to enjoy them also. To me, soup is a melting pot of great nutrition if it is used wisely. This is one of my favourite soups during winter. It is fortifying and rich in Iron, B vitamins, Folate and fibre. I use potato to thicken the soup but this is optional.....

 

 

Spinach & Kale Power Soup

This serves 2 adults and 2 children (hearty serves)

 

1 bunch of fresh English (or regular) spinach

1/2 bunch lovely vibrant deep rich green Kale

3 stalks of celery

2 organic garlic cloves crushed

1 small knob of Ginger finely sliced

*Stock (I use 2 Organic Swiss Stock cubes)

3 large Organic potatoes

Coconut cream, Natural yoghurt or regular Natural cream to add at the end!

Seasoning to taste

 

 

Steam Spinach & Kale and Celery in filtered water  in a covered saucepan for several minutes or until soft

Add garlic, ginger and stock (**and more filtered water) and stir and reduce the heat to minimum
Simmer on low heat until (or for 10 minutes for the flavours to develop)
Steam potatoes till soft and add to the reduced heat Spinach & Kale mix
Leave and stir for several minutes to allow the ingredients to break down slowly (this is to reduce the risk of releasing too much starch from the potatoes)
Using a Bamix or hand held blender to pulse the ingredients till you achieve your desired consistency.
Serve with a dollop of coconut cream, or real yoghurt to add extra creaminess and season further if required. You could also add some fresh Coriander to the top or Dulse flakes for another dimension of flavour and nutrition.

I buy Sprouted Khorosan or Ezekiel bread from the refrigerated section in my Health Food Store. This can be eaten raw or toasted with real butter. It is high in protein, complex carbohydrates, fibre, minerals and is a wonderfully tasty and hearty bread in the cooler months.

Enjoy!

*try to use stock that has NO MSG
**as for adding water, I never measure this.... but use enough to easily cover the steamed vegetables as a guide

Breakfast Challenge Day 5

Congratulations for reaching Day 5 of the Breakfast Challenge. By now you have hopefully realised that a healthy alternative breakfast can be achieved and even enjoyed! All of these foods and health principles are interchangeable and I encourage you to experiment with flavours, textures and foods to create the type of start to the day that you need.
Do not be fooled by the manufacturers of boxed and processed breakfast cereals. They are promising you something that they cannot deliver. Take control of your health and diet and begin making choices based on what suits and nourishes you. Ask yourself "what makes me shine?"
Engaging in the food you eat and rejoicing in the benefits are an important part of a healthy diet.

This last recipe is the back-bone of the homemade muesli I often make. I like to store it in a large sealed jar in the fridge for freshness. It is a well balanced muesli with healthy fats, complex carbohydrates, protein and minerals. You can add more to it as your tastes and needs change. I do this often depending on what I have on hand. It is great sprinkled over yoghurt as a snack also.


Protein Super Muesli

Black Syrian Pepitas
Organic Coconut Threads
Chia seeds
Buckwheat Kernels
Goji Berries
Fine Oats

You can add more *raw nuts to this blend instead of Oats (which contain Gluten) or add cooked/soaked Quinoa flakes which are Gluten Free and very tasty.



Add some yoghurt to make it a Bircher style muesli and let it sit overnight to release natural enzymes for enhanced digestion
If you have Bee Pollen on hand add a teaspoon to your bowl for energy and protein
Use a milk alternative such as almond, rice, BONSOY, raw milk, or simply add REAL yoghurt

*cashews, macadamias, walnuts, almonds - consider soaking/activating them (see Day 1 of Challenge)

Well done! Melanie x

Breakfast Challenge Day 4

Digestive enzymes are tiny active components within our digestive tract and their job is to break down our food for proper absorption. Healthy digestive enzyme activity makes for a healthy and happy gastro-intestinal tract and bowel. A diet high in refined foods and sugars disturbs the delicate balance of these enzymes and renders the gut sluggish and weak. I believe gut enzymes are too often overlooked when it comes to restoring and improving gut health.

You can supplement your diet with digestive-enzymes but it is equally important to eat foods that naturally encourage and support their growth and activity. Fermented foods such as Kefir yoghurt or REAL yoghurt, sprouted breads, various sprouts, miso, mushrooms, sauerkraut, and raw milk are examples of the kinds of foods that contain their own enzymes (and bacteria) that in turn stimulate our own. Sadly, these foods are rarely eaten today, especially by children, and our 'taste' for them has diminished as a result.

I like to eat sprouted bread occasionally (and you can make your own). It is dense, satisfying, full of protein, fibre and nutrients. I also love that rich nutty flavour and texture. It is a healthy addition to many meals such as a quick breakfast, with eggs, as a snack, and lovely with soup during the cooler months. You can toast it - as I have done in the recipe below, but as you develop a taste for it, I encourage you to eat it sliced thinly and raw (in order to retain enzymes).

There is no technique to making this breakfast. It is a simple combination of flavours and textures with hempseeds and some fresh fruit on the side. It is quick to make and full of protein, complex carbohydrates, minerals, fibre, essential fatty acids, and flavour. A cup of rooibos tea with fresh ginger on the side is a lovely compliment to the offering you are making to your wonderful body!

Macadamia Spread (or Almond/ Cashew are fine too)
Sprinkle with Hemp seeds
*a small spread of butter - if it is real and not margarine/butter spread
Sprouted Bread 1 -2 thin slices (I like the Khorasan Bread)
Fresh or frozen Raspberries and a sliced Nectarine - this I added recently to break up the dense texture of this dish. You could easily add an egg, some fresh herbs, or some raw nuts.

*If you are a health buff like me, stir in a little raw organic Coconut oil with your nut spreads. Totally yummy, and super charged with goodness!

Breakfast Challenge Day 2

Another day is another opportunity for you to nourish and nurture your body and well-being. By avoiding processed cereals and refined wheat products you allow your digestive system to do it's job with ease, and that is to break down and assimilate nutrients from your food.
Offering your body healthy and vital food allows your system to thrive and heal itself.
It provides your cells with valuable fuel to energise your system, for longer periods. It makes you beautiful from the inside so that your outside can glow.........


Poached Eggs with Fresh Herbs

Poach 2 eggs in a saucepan with a little vinegar (apple cider vinegar is best)
Remember to stir the water to create a gentle spin to fold and poach the egg well
Finely slice a good handful of fresh herbs such as baby spinach, parsley, coriander or kale
Make a small mix of *Dulse flakes and *Hemp seeds and add a little extra sea salt to taste (but try first as the Dulse has a lovely oceanic flavour)





Place the eggs on some paper towel in a bowl to remove excess water or moisture before plating
Sprinkle the herb salad around the eggs and then add the Dulse & Hemp seed mix

If you need more 'oomph' to your breakfast you could add 1 slice of sprouted or Gluten Free bread

*Dulse flakes are a dessicated seaweed perfect for sprinkling on savoury dishes. They are a valuable source of iodine, iron, calcium and trace minerals.

*Hemp seeds are high in essential fatty acids, fibre, and protein. They have a subtle and tasty nutty flavour and are great addition to many savoury dishes and spreads, especially good on salads and vegetables.

Breakfast Challenge Shopping List

She's done the Earth Birth Beyond Breakfast Challenge......

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Whole Raw Macadamias
Whole Raw Cashews
Pepitas (I really like to use the Black Syrian Pepitas)
Fresh Free-Range or Organic Eggs*Organic Coconut Threads
Goji Berries
Chia seeds - any style you like
*Raw Buckwheat kernels (try Health Food shop - in bulk?)
REAL yoghurt (plain or unflavoured and unsugared, no vegetable gums or numbers) if avoidng dairy try Coconut cream or Sheep's/Goat's yoghurt
Macadamia Spread or Avocado as a spread (or both)
*Sprouted or Gluten Free Bread
Bonsoy, Rice or Almond milk or preferred Dairy substitute
Red Paw-Paw (Papaya)
Rockmelon/Nectarine
Roquette or fresh basil/parsley
Fresh or Frozen Raspberries/Blueberries (you can buy frozen organic too)
Organic Coconut Oil
*Bee Pollen (best if you can buy in bulk for the purpose of this challenge, though my preferred brand is Loving Earth)
*Hemp Seeds (small packet)
*Dulse Flakes - small flakes (seaweed)

*You can usually buy these form Health Food Stores or Asian Grocers

A note about Bee Pollen: If you suffer from severe allergic reaction to bee stings you may wish to be careful or avoid Bee Pollen.

Come on, get your friends on board! Share this - it is free and from my heart to make your body, soul and mind happier and healthier :-D