ASIAN NOODLE SOUP

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Noodles soup main

Preparation & cooking time: 20-30 minutes
Makes: 2 large/4 medium portions

Recently, both me and my girlfriend have felt under the weather with colds etc. so I wanted to make something that would really blow the cobwebs away and make us feel better; this recipe did not disappoint! The dish is full of green vegetables, garlic, chilli, ginger and lime which are all things that make me feel refreshed and healthy. There is nothing more satisfying than a big bowl of noodles and broth; and you have to be really noisy when you eat it! I hope you enjoy it.

Ingredients:

  • 1 red onion, roughly chopped
  • 3 cloves of garlic, sliced
  • A thumb size piece of ginger, peeled and thinly sliced
  • 1 red chilli, sliced (seeds removed if you aren’t keen on spice)
  • 1 green chilli, sliced (for garnish)
  • 1 large bunch of coriander, stalks finely sliced and leaves set aside for garnish
  • 1 stick of lemongrass, bruised with the heel of your knife
  • 3 tablespoons rapeseed oil
  • 1 litre of vegetable stock 
  • Juice of 1 lime, plus extra wedges for garnish
  • 1 tablespoon dark soy sauce
  • 1 tablespoon light soy sauce
  • 200g thick rice noodles
  • 2 large handfuls of tender-stem broccoli, cut in half
  • 1 bunch of asparagus, cut into 2 inch pieces
  • 2 carrots, spiralised (or grated if you don’t have a spiraliser) 
  • 1 pak choi, chopped into 2 inch pieces
  • A handful of beansprouts, for garnish

Noodles soup second

Method:

1.   Bring a large pot of water to the boil and then throw the noodles into the water. Cook the noodles a couple of minutes under the instructed amount on the packaging as you want the noodles to keep a nice texture when added to the broth. Drain the noodles in a colander an run cold water over them to cool them down; leave them to one side.

2.   Whilst the noodles are boiling you can prepare the broth. Place a large pot over a high heat and add the oil. Once hot, add in the onion, garlic, ginger, chilli, lemongrass and coriander stalks and fry for five minutes, or until the onions are soft. Once the ingredients are soft, pour in the litre of vegetable stock, dark & light soy sauce and lime juice and bring to the boil.

3.   Let the broth simmer for 10 minutes allowing the flavours to really come together. After 10 minutes, remove the stick of lemongrass from the broth and put the asparagus and broccoli into the broth to cook for a few minutes until they have softened slightly but have kept a nice bite to them.

4.   Evenly portion the noodles, carrots and pak choi into 2 or 4 bowls and pour the hot broth and vegetables over the top of them (this will warm them through). The carrots will keep a really nice crunch. Put a small handful of beansprouts on top of the noodles with some coriander leaves and sliced green chilli. Place some lime wedges on the side of the bowl and enjoy!!

Nutrition:

(see Know Your Food Page)

Red onion: Onions are made up of around 90% water and hold low amounts of essential nutrients e.g. vitamin C, vitamin B6 and manganese.

Garlic: Garlic contains several nutrients, but due to the low quantity that is eaten it won’t play a huge factor in terms of getting all of your essential vitamins and minerals. In large quantities, garlic holds a lot of vitamin B6, vitamin C, manganese and phosphorus.

Ginger: Ginger contains a lot of manganese and iron with moderate amounts of vitamin B3 and B6.

Chilli: Red chillies contain a large amount of vitamin C, potassium, magnesium and iron. They are also a good source of most B vitamins, especially B6.

Coriander: Coriander is particularly rich in vitamin A, C and K as well as a good source of manganese, iron and potassium.

Lime: Limes, like with other citrus fruits, are an excellent source of vitamin C and dietary fibre.

Broccoli: Broccoli is an amazing source of vitamin C, vitamin K and dietary fibre.

Asparagus: Asparagus is an excellent source of dietary fibre, protein, vitamin C, vitamin E and especially vitamin K. It is also a good source of iron.

Carrots: Carrots are an excellent source of vitamin A and a good source of vitamin K and vitamin B6.

Pak choi: Pak choi is an excellent source of both vitamin A and vitamin C.

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Pineapple & Orange Sorbet!

#MeatfreeMonday, Desserts, exercise, fitness, Fruits, fun, Gluten Free, Healthy, plant based, recipes, summer, Vegan

Pineapple & Orange Sorbet

Preparation & cooking time: 5 minutes
Makes: 1 large portion

After lunch the other day, I really fancied something sweet yet healthy. I had a lot of fruit in the house but I wanted something cold as it was a hot day so I decided to make some healthy sugar-free sorbet! I am so glad that I did because it was so tasty and refreshing! This recipe is similar to ‘nice cream’ which uses banana as a base and creates the most amazing soft serve ice cream that to me actually tastes better than actual ice cream. What I like about this recipe is that it is so hydrating and refreshing. Using fruit this way is also a really good way of minimising any waste as you can just cut up any fruit that is on its last legs and freeze it in a sandwich bags which makes it perfect for smoothies or for sorbet. You could literally do it with all fruits, for example, kiwis, mango, blueberries, strawberries, apple etc. and then create all sorts of sorbet flavours. Kids will also love this recipe as it tastes great and they can get involved; it is also a great way of ensuring that they are eating a lot of fruit instead of processed sugars.

Ingredients:

  • 150g frozen pineapple chunks
  • 150g frozen orange segments
  • 150-200ml of water

Method:

1.   Firstly you need to freeze the fruit; so chop up the pineapple and peel and pull apart the orange. Place the fruit into freezer bags and put them into the freezer until they are fully frozen.

2.   This is so simple!! All you need to do is add the fruit and most of the water to a blender (I use a NutriBullet which is powerful and makes a nice smooth sorbet). Depending on the power of your blender you may not need all of the water so add it gradually. Blend the mixture until you have a lovely silky smooth texture and then transfer the sorbet into a bowl or a jar and enjoy!!

Get kids to make their own sorbets as it is a great way in getting them healthier. Let me know what sorbet flavours you come up with.