Sumptuous soups to boost your immune system!
Chicken Bone Broth
2017-10-31 20:16:43
Prep Time
10 min
Cook Time
6 min
Total Time
6 hr 10 min
Nutrition Facts
Serving Size
2717g
Amount Per Serving
Calories 2815
Calories from Fat 960
% Daily Value *
Total Fat 106g
164%
Saturated Fat 29g
147%
Trans Fat 0g
Polyunsaturated Fat 24g
Monounsaturated Fat 36g
Cholesterol 1184mg
395%
Sodium 3766mg
157%
Total Carbohydrates 32g
11%
Dietary Fiber 7g
30%
Sugars 12g
Protein 408g
Vitamin A
433%
Vitamin C
44%
Calcium
38%
Iron
98%
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
Ingredients
- 1.5 lbs chicken, plus wings, carcass, bones
- 2 celery stalks, leaves left and roughly chopped
- 1 medium onion, peeled and roughly chopped
- 2 medium carrots, chopped
- 6 cloves garlic, roughly crushed
- 1 small bunch fresh parsley, washed
- 6 sprigs fresh thyme
- 1 teaspoon himalayan pink salt
- 1/2 tsp peppercorns
- 1 litre cold water, or as much as needed to cover the bones
- 1 tbsp cider apple vinegar
Instructions
- 1. Combine chicken, celery, carrots, onion, garlic, parsley, thyme, salt, peppercorns, and water and cider apple vinegar in a large deep pan and bring to a boil over medium-high heat.
- 2. Reduce heat to medium-low and simmer, partially covered. Cook for minimum of 6 hours until the chicken is falling apart. Skim the foam from the surface as it builds up.
- 4. Strain the broth through a large sieve or colander into a large bowl. Use a wooden spoon to press on the solids to extract as much of the broth as possible.Discard bones.
- 5. Cool broth and refrigerate overnight.Scrap the fat that congeals on the surface.
Notes
- The collagen in bone broth heals your gut lining and reduces intestinal inflammation.
Make Ahead Tips
- The broth can be refrigerated for up to 3 days or frozen for up to 3 months. Freeze in ice-cube trays and use as a base for making home-made soups.
Nutrilife UK https://www.nutrilife.uk.com/
Tuscan Bean Soup
2016-10-13 21:11:07
Serves 4
Prep Time
5 min
Cook Time
25 min
Total Time
30 min
Nutrition Facts
Serving Size
400g
Servings
4
Amount Per Serving
Calories 261
Calories from Fat 42
% Daily Value *
Total Fat 5g
7%
Saturated Fat 1g
4%
Trans Fat 0g
Polyunsaturated Fat 1g
Monounsaturated Fat 3g
Cholesterol 0mg
0%
Sodium 81mg
3%
Total Carbohydrates 46g
15%
Dietary Fiber 12g
48%
Sugars 6g
Protein 13g
Vitamin A
210%
Vitamin C
148%
Calcium
13%
Iron
19%
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
Ingredients
- 1 tbsp extra virgin olive oil
- 1 medium onion, diced
- 1 medium carrot, diced
- 1 stalks celery, diced
- 1 medium courgette, diced
- 1/2 butternut squash, diced
- 2 cloves garlic, pressed
- 2 small fresh chilli peppers
- 1/4 tsp dried thyme
- 1/2 tsp dried rosemary
- 500ml vegetable (or chicken) broth
- 400 grams cannellini beans, drained and rinsed
- 200 grams diced tomatoes with juices
- 35 grams chopped kale, centre removed
- 1/2 tsp freshly ground black pepper
- 1 tsp white wine vinegar
Instructions
- 1. Heat 2 tablespoons of olive oil in a large pot over a medium-high heat.
- 2. Add the onions, carrots, celery, courgette, and squash. Saute for 4 minutes.
- 3. Add the garlic, chilli flakes, thyme and rosemary. Cook for 30 seconds whilst stirring.
- 4. Stir in the stock, beans, and tomatoes. Bring the contents to a boil, then turn the heat down to low and add the chopped kale. Cover the pot and simmer for 15 minutes.
- 5. Use an immersion blender to partially puree the soup, leaving some chunks of beans and vegetables for texture.
- 6. Add the pepper and vinegar, adjust to your taste. Top with fresh herbs and season to taste.
Notes
- Vitamin A and C are powerful antioxidants to help fight off colds and flu.
- Beans are a great source of protein, packed full of fibre for slow release energy to keep us feeling energised!
Nutrilife UK https://www.nutrilife.uk.com/
Creamy Asparagus Soup
2017-10-31 17:29:41
Serves 2
Prep Time
5 min
Cook Time
20 min
Total Time
25 min
Nutrition Facts
Serving Size
377g
Servings
2
Amount Per Serving
Calories 301
Calories from Fat 216
% Daily Value *
Total Fat 26g
40%
Saturated Fat 23g
113%
Trans Fat 0g
Polyunsaturated Fat 0g
Monounsaturated Fat 1g
Cholesterol 0mg
0%
Sodium 25mg
1%
Total Carbohydrates 18g
6%
Dietary Fiber 6g
22%
Sugars 5g
Protein 7g
Vitamin A
38%
Vitamin C
42%
Calcium
10%
Iron
50%
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
Ingredients
- 400 grams asparagus
- ½ large leek
- 1 garlic clove, crushed
- 1 lime leaf
- sprig of lemon thyme
- 250 ml coconut milk (carton or canned coconut milk, thinned with water)
Instructions
- 1. Slice up leek, and asparagus (discarding woody end).
- 2. Add coconut oil to a pan and place over medium heat until the oil has melted.
- 3. Add the leek slices, and cook until the leeks are translucent and soft, then add the garlic, herbs and asparagus.
- 4. Pour enough water in the pan to submerse the vegetables, and cover. Simmer for 12-14 minutes. Test the vegetables are cooked and soft.
- 5. Add the coconut milk to the pan, and use an immersion blender to mix it altogether until smooth and creamy. Season to taste.
Notes
- Asparagus contains Iron, which has been proven to help with curing insomnia. Getting a better nights' sleep reduces stress and also improves your metabolism.
Nutrilife UK https://www.nutrilife.uk.com/
Thai Chicken Soup (Tom Kha Gai)
2017-10-31 19:24:22
Serves 4
Heart warming spicy coconut chicken soup
Nutrition Facts
Serving Size
1029g
Servings
4
Amount Per Serving
Calories 554
Calories from Fat 231
% Daily Value *
Total Fat 27g
42%
Saturated Fat 20g
99%
Trans Fat 0g
Polyunsaturated Fat 2g
Monounsaturated Fat 3g
Cholesterol 99mg
33%
Sodium 716mg
30%
Total Carbohydrates 37g
12%
Dietary Fiber 9g
37%
Sugars 20g
Protein 47g
Vitamin A
110%
Vitamin C
207%
Calcium
12%
Iron
39%
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
Ingredients
- 400 ml coconut milk
- 400 ml reduced-sodium chicken stock
- 6 quarter-size slices fresh ginger
- 1 stalk fresh lemongrass, cut in 3 cm pieces
- 1 pound boned, skinned chicken breast or thighs, cut into 2 cm slices
- 70 grams sliced mushrooms
- 1 tablespoon fresh lime juice
- 1 tablespoon Thai fish sauce
- 2 red chilli peppers
- 1 lime leaf
- 50 grams fresh corriander
- 20 baby tomatoes
- 140g french beans
Instructions
- 1. Combine coconut milk, stock, ginger, lime leaf and lemongrass and bring to boil over high heat.
- 2. Add chicken, mushrooms, lime juice, fish sauce and chili peppers.
- 3. Reduce heat and simmer until chicken is firm and opaque, 5 to 10 minutes.
- 4. Add beans and tomatoes and cook for a further 5 minutes.
- 5. Discard lemongrass. Garnish with fresh chopped coriander and serve with rice.
Notes
- This is great frozen, just omit the tomatoes and beans, and cook these up fresh.
Nutrilife UK https://www.nutrilife.uk.com/
Curried Red Lentil Stew
2017-10-31 19:39:08
Serves 4
Spicy winter-warming coconut stew
Nutrition Facts
Serving Size
339g
Servings
4
Amount Per Serving
Calories 754
Calories from Fat 291
% Daily Value *
Total Fat 34g
53%
Saturated Fat 25g
126%
Trans Fat 0g
Polyunsaturated Fat 3g
Monounsaturated Fat 4g
Cholesterol 66mg
22%
Sodium 99mg
4%
Total Carbohydrates 68g
23%
Dietary Fiber 12g
49%
Sugars 2g
Protein 49g
Vitamin A
4%
Vitamin C
12%
Calcium
10%
Iron
69%
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
Ingredients
- 1 tablespoons coconut oil
- 1 large onion, chopped
- 3 cloves garlic, crushed
- 3 tablespoons fresh ginger, grated
- 1 tablespoon ground cumin
- 1 tablespoon ground coriander seed
- 1 teaspoon red curry paste
- 450 ml coconut milk
- 400 grams red lentils
- 500 ml chicken or vegetable broth
- fresh coriander and squeeze of lime juice to taste
Instructions
- 1. Heat a large pan over medium-high heat, melting the coconut oil.
- 2. Stir in the onions, allowing them to cook slowly until translucent and soft.
- 3. Stir in the ginger and garlic. Cook until fragrant, then add the spices and curry paste. Mix everything together well.
- 4. Reduce heat and add coconut milk. Cook for 5 minutes.
- 5. Add lentils and stock. Lower heat and cook for roughly 30 minutes. Keep stirring often to keep the lentils from sticking to the pot. As the lentils cook, they will break down and thicken the soup.
- 6. Add more liquid if needed. When lentils are tender,blend directly in the pot with an immersion blender and add more milk or broth to form a smooth blend.
Nutrilife UK https://www.nutrilife.uk.com/
Miso Tofu Soup
2017-11-01 13:56:56
Serves 2
Prep Time
5 min
Cook Time
10 min
Total Time
15 min
Nutrition Facts
Serving Size
627g
Servings
2
Amount Per Serving
Calories 147
Calories from Fat 52
% Daily Value *
Total Fat 6g
10%
Saturated Fat 1g
5%
Trans Fat 0g
Polyunsaturated Fat 3g
Monounsaturated Fat 1g
Cholesterol 0mg
0%
Sodium 1156mg
48%
Total Carbohydrates 13g
4%
Dietary Fiber 4g
16%
Sugars 3g
Protein 12g
Vitamin A
13%
Vitamin C
15%
Calcium
41%
Iron
15%
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
Ingredients
- 1 litre water
- 70 grams pak choi,chopped
- 6 spring onions, chopped
- 100 grams firm tofu, cubed
- 3-4 tbsp white miso paste (fermented soy bean paste)
- 1 sheet nori (dried seaweed), cut into large rectangles
Instructions
- Place water in a medium sauce pan and bring to a low simmer.
- Add nori and simmer for 5-7 minutes.
- In the meantime, place 3 Tbsp of miso into a small bowl, add a little hot water and whisk until smooth. Then add to the soup and stir. This will ensure it doesn’t clump.
- Add remaining ingredients to the pot and cook for another 5 minutes or so. Taste and add more miso or a pinch of sea salt if desired. Serve warm.
Nutrilife UK https://www.nutrilife.uk.com/