Make Healthy Meals

1 tablespoon unsalted butter
3 cloves garlic, minced
1 small yellow onion, minced
2 chayote squashes, cut into 1/2-inch pieces
2 cubes chicken bouillon, crumbled
2 cups hot water
crushed red pepper flakes to taste
2 tablespoons chopped fresh cilantro
salt and ground black pepper to taste

In a large saucepan, melt the butter. Stir in the onion, garlic and chayote pieces and saute until tender. Add in the water, bouillon, red pepper, cilantro, salt and pepper. Stir in and simmer for about 20 minutes.

Pour all ingredients into a blender. Puree until smooth. Serve immediately or chill for reheating the next day, when the flavors will have combined still more.

Editor’s Notes:

Cooked, crumbled bacon goes in great when you add the water and other ingredients, if you don’t need this to be vegetarian.

Some people say to peel the chayotes. I’ve never bothered. You won’t notice the peels after you’ve pureed it anyhow.

This soup is dramatic and delicious. The chilli and garlic give it a really strong flavor thats also packed full of goodness. If you find dried beans too time consuming to cook, feel free to use canned beans.

8 ounces of dried black beans
16 ounces of vegetable stock (homemade or made from dried powder)
4 bay leaves
2 tablespoons cilantro (also known as coriander)
4 tablespoons rapeseed oil
1 red onion, thinly sliced
4 garlic cloves, peeled and crushed
2 red chillies, deseeded and finely sliced
1 (14 oz) can of organic chopped tomatoes

** I can never remember to soak beans overnight but its not actually necessary. By rinsing the beans in cold water and boiling on high for 10 minutes (without any other ingredients) youll get the same effect. Another trick to help get rid of the bloating and wind caused by eating beans is to add a small piece of chopped ginger to the water when boiling.

Boil the beans for 10 minutes then drain. Rinse the saucepan to get rid of any remaining residue and return beans to pan. Add the stock and bay leaves. Cover and simmer on low until tender. Warning, this will take approximately 1.5 to 2 hours. Add additional stock if necessary during this process.

Heat the oil in a large frying pan and add the onion and chillies. Cook on low for approximately 4 minutes and add the garlic. Cook for a further one minute. Add the chopped tomatoes to this mixture and stir together. Set aside.

Once the beans are fully cooked, add the tomatoe mixture to the beans and stock. Simmer for 5 minutes and remove from heat. Let cool and strain beans. Discard bay leave and return stock to pan.

Place the beans and vegetables in a food process with a little reserved stock and blend on high for approximately 1 minute until smooth. Place this mixture back in the pan with the reserved stock and mix together. Gently heat through and serve immediately.

Garnish with a few finely chopped spring onions and a dollop of crme fraiche.

1 tablespoon olive oil
1 onion, finely sliced
8 large carrots, roughly chopped
2 medium sweet potatoes, mashed
2 tablespoons dry cooking wine
6 cups vegetable stock (fresh or homemade)
Large handful of fresh chopped cilantro (also known as coriander)
4 tablespoons creme fraiche (note: Use low fat plain yogurt as an alternative)

In a large pan heat the olive oil and add the onions. Gently saute for approximately 5 minutes until soft. Add the carrots and mashed sweet potatoes and cook for another 5 minutes (stirring often).

Now add the stock and bring the soup to a boil. Reduce the heat and simmer for approximately 25 to 30 minutes or until carrots are tender and liquid has reduced. Remove from heat and allow to slightly cool.

Place the soup mixture in a food processor or blender and blend on high for approximately 2 minutes (longer if you prefer a smooth soup, a little less if you prefer a chunkier texture).

Place the soup back in the pan and gently heat again. Season with salt and pepper and serve garnished with a little fresh cilantro and a dollop of creme fraiche in each bowl.

This soup is substantial enough for a full meal. Serve with some whole wheat bread and enjoy!

2 red onions, finely sliced
1 small chilli, seeded and finely sliced
2 garlic cloves, peeled and crushed
2 tablespoons olive oil
1 bay leaf
1 cup of red lentils, rinsed and drained
1 teaspoon ground cilantro (also known as coriander)
1 teaspoon paprika
4 ounces coconut milk
Juice of 1 lime
3 spring onions, finely sliced
1 cup fresh cilantro
Salt and black pepper to taste

Heat the oil in a large pan and add the chilli, onion, and bay leaf. Cook for approximately 4 minutes. Add the garlic and cook a further 1 minute. Set aside.

Place the lentils in a large saucepan of boiling water. Boil on high for 10 minutes. Drain and return to rinsed pan. Add the cooked onions, chilli, bay leaf, ground cilantro, paprika and coconut milk. Now add 3 cups water and mix well. Bring to a boil , then reduce heat and simmer for approximately 30 to 40 minutes or until the lentils are tender.

Once the lentils are cooked add the lime juice, spring onions and fresh cilantro. Season with salt and pepper if necessary and serve immediately. Garnish with a few spring onions and a swirl of coconut milk if desired.

This is a very warming winter soup. Its very substantial and will keep you going through those cold winter months!

1 small butternut squash, peeled and cubed
1 large parsnip, peeled and cubed
2 carrots, roughly chopped
2 leeks, roughly chopped
1 red onion, quartered
3 bay leaves
4 thyme sprigs
3 rosemary sprigs
cup olive oil
5 cups vegetable stock
Salt and black pepper to taste
Sour cream or low-fat plain yogurt to serve

Preheat the oven to 350F. place the olive oil in a non-stick baking tray and add all the vegetables (including bay leaf, thyme and rosemary). Toss well until vegetables are coated in oil. Spread the vegetables out in a single layer and roast in the hot oven for approximately 50 to 60 minutes, or until tender. Turn vegetables occasionally during roasting.

Remove from oven and discard herbs. Place the remaining vegetables in a large saucepan and pour the stock over the vegetables. Bring to a boil, then reduce heat and simmer for approximately 10 minutes. Remove soup from heat and let cool down slightly. Transfer to food processor and blend on high until smooth and creamy.

Return the soup to the pan and heat through. Season with salt and pepper and serve garnished with a swirl of sour cream or plain yogurt.

1 cups dried black beans
1 bay leaf
2 tablespoons olive oil
1 large red onion, thinly sliced
1 garlic clove, crushed
1 tablespoon molasses
2 tablespoons dark brown sugar
1 teaspoon dried thyme
teaspoon dried cumin
1 red pepper, seeded and diced
1 yellow pepper, seeded and diced
4 cups butternut squash, seeded and diced into small cubes
Salt and black pepper to taste

Soak the beans overnight in cold water. Rinse and place beans in a large pan of hot boiling water. Boil on high for 10 minutes. Drain and return to rinsed pan.

Heat the oil in a non-stick frying pan and saute the onions for approximately 4 minutes. Add the garlic and saute a further 1 minute. Now add the molasses, sugar, thyme and cumin. Cook for a further 1 minute. Set aside.

Return the black beans to the heat and cover with cold water. Bring to a boil and add the butternut squash and 2 tablespoons of vegetable bullion powder. Cook over medium heat for approximately 45 minutes. Add the onion mixture and peppers and cook a further 25 to 30 minutes or until tender.

Season with salt and pepper and serve immediately.

Great to use up leftover chicken bones if you cook whole chickens ever. I put the bones in the freezer until I need them for broth. This is one of my more or less all day recipes, since I start by making the broth.

bones from 1 previously cooked whole chicken, leftover meat still attached
cubed boneless, skinless chicken breasts – 1-2 pounds, depending on what is left on the bones
1 medium onion, chopped
1 tsp ground ginger
3 cloves minced garlic
2 tbs flour
2 diced tomatoes
chopped potatoes
chopped carrots
frozen peas

Boil chicken bones in large stock pan with lots of water. You can use the bones from 1 or 2 chickens. Keep at a very low boil or simmer for two or more hours.

Remove bones and meat from broth. Pull meat off bones and chop meat into bite sized pieces. Return meat to broth, disposing of bones. Add uncooked chicken breasts. Add garlic, onion, ginger and other spices you may like. Cook 20 minutes at a simmer, covered.

Add tomatoes and other vegetables. Cook for 20 more minutes. Stir in flour for some slight thickening.

One option is to add small pasta or barley into the soup. Pasta can easily be overcooked so be careful about this. Play with the spices… soup is such a personal invention and very flexible.

1 lb. each of artichokes and potatoes
1 Spanish onion, 1 oz. of butter
1 pint of milk
pepper and salt to taste.

Peel, wash, and cut into dice the artichokes, potatoes, and onion. Cook them until tender in 1 quart of water with the butter and seasoning. When the vegetables are tender rub them through a sieve. Return the liquid to the saucepan, add the milk, and boil the soup up again. Add water if the soup is too thick.

2 cups beans
2 tablespoons finely cut onion
2 tablespoons finely cut bacon
1 teaspoon salt
1/8 teaspoon pepper
2 tablespoons chopped parsley
1 teaspoon thyme
3 tablespoons flour

Soak beans in water over night. Drain and put into saucepan with six cups boiling water and boil slowly two hours or until soft; add onion and bacon which have been fried light brown; boil five minutes; add salt, pepper, parsley and thyme. Mash beans with back of spoon. Add flour which has been mixed with a little cold water; boil five minutes and serve.

1/2 dozen sticks of asparagus
1/2-pint water
1/4-pint milk
1 level dessertspoonful of corn flour
1/4 oz. of butter
pepper and salt to taste.

Boil the asparagus in the water till tender, add the seasoning, and the corn flour smoothed in the milk, boil up and serve.