Raw Carrot and Ginger Soup

I discovered this recipe on my recent trip to Thailand, where I stayed at the beautiful Amatara Resort in Phuket! When it comes to finding delicious food around the world, Thailand is surely one of the first places that comes to mind.

Although Thailand is widely considered to be the home of many tasty dishes, you might not be aware of just how much of this food is vegetarian or vegan!

This Raw Carrot and Ginger Soup involves absolutely no animal products, making it totally vegan!

The combination of carrots, celery, and ginger in this recipe make it an all-round winner for both taste and nutrition. The inclusion of the macadamia nuts not only helps to give this soup a creamy consistency, but also helps to further enhance the health-boosting properties of this dish.

Macadamia nuts are among the fattiest of all of the nuts, but the majority of this fat is made up of monounsaturated fatty acids. Fats of this variety are known to be beneficial to the cardiovascular system. Macadamia nuts are also a good source of fibre, with one ounce of these nuts containing over 2g of the good stuff!

Ready to make this dish for yourself? Let’s get started!

Ingredients:

Soup

  • 400g carrots
  • 40g celery
  • 50g fresh ginger
  • 100g macadamia nuts, soaked for 4 hours
  • 50g avocado
  • ¾ cup coconut water
  • 3 Tbsp lime juice
  • 1 tsp sea salt
  • 1 tsp white pepper

Garnish

  • 50g green mango, finely shredded
  • 1 tsp shallot
  • ½ tsp parsley
  • ½ tsp salt
  • ½ tsp black pepper

Method:

First you must blitz the carrot, celery, ginger and avocado in the food processor and then set aside. Next, blitz the soaked macadamia nuts and coconut water (with some coconut meat too if you have it to hand) until smooth. You can then mix the two bowls of ingredients together – stirring for a few moments.

You then just need a few minutes to whip up the garnish by mixing all of the garnish ingredients in a bowl.

Pour your soup into bowls and mix in the lime juice, salt and white pepper to taste. Garnish with green mango relish and you’re ready to serve!

Raw Carrot and Ginger Soup Julie Montagu

Wellness for Women

If you have seen my wellness for women membership site – Truly Julie – then you will know that I am on a mission to inspire and motivate women to become healthier and happier – and I would love it if you would join me on this journey as we keep moving through 2018!

Also, if you wan to learn about how eating more plant-based foods can enhance your health and your energy levels, then click here now to check out my starter guide!

Green Goddess Soup

If you have made my Green Goddess Salad Bowl before then you will know how delicious and nutritious dishes with the Green Goddess label are! This soup is absolutely bursting with flavour thanks to the amazing ingredients it is created with.

Purple sprouting broccoli is great to use in cooking and is in season in the UK from January to May. When you select yours, make sure it is fresh and firm, as opposed to being dried out, as this makes for the best taste! Broccoli is thought to help prevent cancer, lower blood pressure and help to protect against cardiovascular disease – with several studies to support these ideas! Broccoli is especially high in vitamins A and C as well as folate, fibre and calcium!

To make a big batch of this soup, you will need the following ingredients:

1 litre of veggie stock
200g of silken tofu
250g of purple sprouting broccoli
2 good handfuls of Swiss chard and kale
1 heaped Tbsp. of white miso
Sea salt and pepper to taste
A large handful of pumpkin seeds, toasted

IMG_4796To get started, bring the veggie stock to the boil and then add in the broccoli.  You can boil the broccoli in the stock for five to seven minutes until the broccoli becomes soft. At this point you can lower the heat to a gentle simmer.

Once the stock is simmering, add in the tofu, Swiss chard, kale and white miso. Continue to simmer for another ten minutes and season with the pepper and sea salt. The next step is to either transfer the contents of the pan into your high speed blender, or simply use a hand blender to puree in the pan. You can then pre-heat your grill, place the pumpkin seeds on the top tray and toast for five to seven minutes. Finally, spoon the green soup into four bowls and sprinkle with the pumpkin seeds. Also, if you like, you can add the red colourful stems of the chard as a garnish too!

For more great recipes like this, as well as extensive information about optimum nutrition, head over to The Flexi Foodie Academy

Roasted Celeriac, Mushroom & Chestnut Soup

This meal is the perfect winter warmer and is also an amazing soup to go with your Thanksgiving dinner! To make it, I have combined all of my favourite Thanksgiving flavours with an extra ingredient here and there. And I’m glad I did because it created this super heart warming and hearty soup!

Chestnuts are massively under appreciated in western cooking, especially when we consider the wealth of nutrition that they yield. These little treasures contain an abundance of vitamin C, potassium, copper, magnesium and amino acids! They are also prized for containing a compound that helps to prevent kidney stones from forming, as do the majority of nuts!

You can serve this soup as a starter for Thanksgiving and then keep the leftovers to warm up the next day!  YUMMY!

To make your own for four to six people you will need the following ingredients:

1 large celeriac, trimmed, peeled and cut into large chunks
2 portabello mushrooms
250g of pre-cooked chestnuts
2 heaped tsp. of sweet paprika
2 garlic cloves
1 litre of veggie stock (or just water is fine)
1 small apple, roughly chopped
Coconut oil

Optional:

A small handful of walnuts, toasted
A scattering of fresh thyme

Soup2So the first thing you will need to do is pre-heat your oven to 200C. You must then thoroughly rub the mushrooms and chopped celeriac with the coconut oil. I like to melt my coconut oil first and then drizzle it over the ingredients before rubbing in. Next, place the mushroom and celeriac onto a large backing sheet and sprinkle the sweet paprika over the mushrooms and celeriac to coat.

Roast the vegetables for 10-15 minutes or until they become soft. You can then remove them from the oven and place in a large pot along with the pre-cooked chestnuts, veggie stock, garlic and apple chunks. Bring to a boil and then reduce the heat to simmer for 10 minutes until the apple is soft. Finally, scoop the mixture into a food processor or high-speed blender and whizz until somewhat smooth.  Of course, if you like a chunkier soup, then be sure not to blend the mixture too much.  You can then pour into bowls and top with toasted walnuts and fresh thyme. Delicious!

For more hearty meals and nutrition advice, head over to The Flexi Foodie Academy!   

Black Bean and Tomato Soup

During these hot summer months the last thing you want to do is eat a heavy meal during the day. That is why soup is such a great seasonal option at the moment! It fills you up without leaving you feeling like you have over-indulged. There are countless delicious ready made varieties in the supermarkets, but if you want to be sure that you are getting the nutrition you need then it is best to make your own! Making soup at home is also a low-cost way to cook a large amount that can then be frozen and eaten at a later date.

Making soup with black beans is a fantastic way to thicken the consistency as well as to massively boost the health benefits of your meal. They are very high in protein but contain very minimal amounts of saturated fat and absolutely no cholesterol! They are also crammed full of micronutrients, fiber and those all important antioxidants. So, it is easy to see how regular consumption of black beans can do wonders for your body!

To make a batch of this soup, gather and prepare the following ingredients:

2 cups of cherry tomatoes
1 red onion, diced
2 jalapeno peppers, chopped
2 garlic cloves, chopped
2 carrots, chopped
400g tin of cooked black beans
1 stalk of celery, chopped
¼ cup of coriander, chopped
2 cups of veg stock
Salt and pepper
Coconut oil

The first thing you will need to do is heat a tablespoon of coconut oil in a large pan and then fry the onion, garlic and jalapeno peppers. When the onion starts to brown, lower the heat slightly and add in the celery and carrots and then continue to fry. As the vegetables start to soften, add in the tin of black beans and the veg stock, You must then stir this pan occasionally for the next ten minutes.

After this time, add in the cherry tomatoes and continue to heat for a further ten minutes. Season with the salt and pepper and then pop it all in your food processor and whiz away until smooth. Pour into bowls, top with the fresh coriander and serve!

For more delicious recipes like this one, head over to Amazon to buy my cookbook!

Green Bean, Courgette and Coconut Soup

This soup is incredibly quick to make and also fantastically filling. It also involves minimal preparation which makes it the perfect choice when you’ve had a long day but still want a healthy choice! Adding coconut milk into a soup will create a creamy consistency that isn’t usually possible when you only use stock.

It is the coconut milk that is responsible for the high levels of nutrients in this soup. When consumed in moderation coconut milk is amazing for your health and can actually help to fight infection in the body. This is because of a compound found within, known as monolaurin, which is antibacterial and antiviral. The most notable benefits of consuming coconut milk are that it is rich in fibre as well as a range of vitamins and minerals. That includes Vitamins C, E, B1, B3, B5, B6 as well as iron, selenium, calcium, magnesium and phosphorous!

To make enough soup for 4 – 6 people, find the following ingredients:

600g of courgettes, cut into 1 inch chunks
200g of top and tailed green beans
1 cup (240 ml) of coconut milk
1 cup (240 ml) of veggie stock
Radishes and dill, to garnish
Black pepper and sea salt, to taste

green pea courgette coconut soup2

This one is just so so simple to whip up when you’re in a rush! All you have to do is bring a large pot of water to the boil and then add in the courgettes and beans. Boil this pan for 3-5 minutes and then drain and rinse with cold water. Next, in a high speed blender, combine the beans, courgettes, coconut milk and veggie stock. Once this mixture is smooth pour the soup back into a large pot and heat it until it is warmed. you can divide the soup between your bowls and top it with sliced radishes and dill. You can also add a good sprinkling of black pepper and sea salt. Enjoy!

If you want to discover more easy, healthy recipes like this then head over to Amazon to pre-order my first cookbook!

Sweet Potato Soup with Chia & Linseed

You can’t beat a good soup and one packed with nutrients is even better. This creation combines wholesome sweet potato with healthy garlic and flavoursome onions. It is incredibly simple to prepare and can easily be done whilst you multi-task during a busy evening at home! The thyme is the secret weapon in this delicious soup and really brings a splash of extra flavour. Many people prefer to peel sweet potatoes before they use them in cooking but the skins are actually a fantastic source of nutrients such as fiber and potassium. So for this recipe I advise that you keep the skins on to get that extra dose of goodness into your meal! Add to that the amazing health benefits of chia seeds and linseeds  and you can’t go wrong. To make enough for two people, acquire the following ingredients.

IMG_1912Ingredients

Two medium sized sweet potatoes

One large onion

Five cloves of garlic, finely sliced

A bunch of thyme

Two carrots

Two cups of vegetable stock

Chia seeds

Linseeds

Salt and pepper to taste

Coconut oil

sweet_potato_soup_chia_linseed_the_flexi_foodie2

So to start, slice your onion and cut your sweet potatoes into manageable chunks. Then fry the onions and garlic in coconut oil over a medium heat. After two or three minutes add the sweet potato in too. Leave this to heat for ten or so minutes, remembering to stir every now and then to prevent anything from burning.

Next, take the bunch of thyme and finely chop it. It is more than likely that the thyme won’t get totally broken down during the blending process so the better you chop it now, the less time you will have to spend sieving later! You can also take this opportunity to chop the carrots.

sweet_potato_soup_chia_linseed_the_flexi_foodie3If your ten minutes has passed then you can move the garlic, onion and sweet potato into a large pot with two cups of water and two cups of vegetable stock. Add in the carrots and boil the pot for a further ten minutes, then reduce the heat to simmer. Leave it on a low heat for twenty minutes to really soften the sweet potato up before removing from the heat, chucking in the thyme and blitzing with the blender.

sweet_potato_soup_chia_linseed_the_flexi_foodie4

Once you’ve got as fine a soup as you can manage, leave on a low heat for ten to fifteen minutes before passing through your sieve. Then simply serve into two bowls, garnish with chia seeds and linseeds before you enjoy!

Cashew Corn Soup with Broccoli Puree

This soup is a particular favourite of mine as it is perfect for both lunch and dinner. Making a big batch of it is enough to refuel my husband and I at lunch time and also to fill all four kids up in the evening! The combination of vegetables, nuts, herbs and spices means that it’s not just satisfying the hunger pangs but also really nourishing the body in the process!

Cashew nuts contain an incredible amount of goodness and are especially great for heart health, muscle growth and fighting infection. Add to that the turmeric, which from my previous post, we already know is a health god of spices, and cumin which boasts a massive array of health boosting properties!

cashew_corn_soup_theflexifoodie3The absolute first thing you need to do when making this soup is soak the cashew nuts for at least four or five hours and it’s better if you do it overnight! So before you go to bed put your cashew nuts in a cup and pour in enough water to cover. Leave the cup in the fridge and they will be ready to use in the morning.

cashew_corn_soup_theflexiefoodieWith these ingredients you will make enough for four servings:

Half a cup of cashew nuts
A bunch of broccoli
Six and a half cloves of garlic
One and a half onions
Almond milk
Dairy-free butter
Pink Himalayan salt
Paprika
Cumin
Turmeric
One and a half cups of sweetcorn
One cube of veg stock
Four cups of water

cashew_corn_soup_theflexifoodie5So for the puree, cut one bunch of broccoli into florets; half will be used for the puree and half for the garnish. Boil the florets in water with the cloves of garlic and half an onion. After a few minutes, remove half of the florets and place them in cold water to cool them down until they are cold. Boil the remaining broccoli for a further ten minutes.

cashew_corn_soup_theflexifoodie6Once the broccoli, garlic and onions are boiled, blend them together with a splash of almond milk and a tablespoon of dairy-free butter. Chuck in a dash of salt, a pinch of paprika and half a clove of raw garlic.

cashew_corn_soup_theflexifoodie4Moving on to the soup, fry a chopped onion in some oil over a medium heat with four cloves of garlic. After a few moments, add in a teaspoon of cumin and a teaspoon of garlic and continue to fry. After another minute add in half a cup of the soaked cashew nuts and the one and a half cups of sweetcorn. Now is the time to pour in four cups of water, bring it to the boil and then let it simmer for one hour.

cashew_corn_soup_theflexifoodieAfter this hour has passed, add a cube of veg stock into the pan and continue to simmer for another half an hour. You can now blend it to a fine consistency and add more salt if necessary. Your soup is now ready to be served into bowls. Once you have done so, pour as much puree as you like over the top and also position a couple of pieces of the previously blanched broccoli in the centre of each bowl to decorate. Enjoy!

Tofu and Vegetable Miso Soup

 This soup is an absolute secret weapon against any nasty colds or flu you might pick up this spring! With the weather still not fantastic it is essential to give your immune system as much help as you can to keep illness away. As we know, food is the best preventative medicine and this soup is packing some serious nutrition! There are some foods, like garlic and ginger for example, that are known to help the body through periods when you’re not at your best. Getting these foods into your diet isn’t difficult but discovering new and interesting recipes may not be something you have time for. Hopefully my blog has removed all of the leg work for you on that front though! Although this soup is great for kicking germs out of the body, that doesn’t mean you have to wait until you’re feeling sick to try it! The following ingredients will make enough for four or five generous servings.

tofu_vegetable_miso_soup_theflexifoodie

One red onion, sliced

A handful of ginger, finely sliced

Two cloves of garlic, finely chopped

One fresh chilli, sliced

A handful of bean sprouts

One carrot, sliced

Three or four spring onions, sliced at an angle

Brown rice miso paste

150g of sweetcorn

Four or five sliced mushrooms

200g of tofu

Brown rice noodles

Soya butter

Veg stock

1 litre of water

So to begin, fry the onion in some soy butter with most of the ginger (leave some for later), chilli and garlic. Once they have had a few minutes to fry add in the mushrooms and carrot. Stir everything together and leave on the hob to cook. While this is happening, slice the tofu in half and press a paper towel against it to help remove any excess water.

tofu_vegetable_miso_soup_theflexifoodie2

Next, take some of the miso paste and rub it into the tofu before frying it in a separate pan. Once you have begun frying the tofu you can add the sweetcorn and the veg stock in the litre of water. Once the tofu is crispy, remove it from the heat. However, leave the other pot to simmer for about 40 minutes.

tofu_vegetable_miso_soup_theflexifoodie3

Once this time has passed, add four tablespoons of miso paste to the simmering pan and prepare the brown rice noodles by covering them in hot water. Next, cool the noodles by running them under cold water and then put them into the soup. Chuck the fried tofu in too with the sliced spring onions and the rest of the ginger. You immune boosting soup is now ready to serve!

tofu_vegetable_miso_soup_theflexifoodie5

Red Velvet Soup

When it comes to getting lots of nutrients into one dish, soup is the perfect way to do it. Within reason there’s no limit to how much goodness you can blend into any recipe and you can also mix in supplements without compromising the taste! Choosing to prepare soup is also a great way to make a lot of food with minimal fuss – which is perfect when you’ve got many mouths to feed at dinner time! This tasty dish takes just five minutes to prep for and a further 40 to cook, meaning you can easily make it fresh in the evening. My eight year old calls this his “favourite meal in the whole wide world” and he can easily polish off seconds and then thirds if there’s any left! To see what all the fuss is about and make some yourself, you’ll need the following ingredients:

red velvet soup grassrootsandgrains12 tbsp. of unrefined virgin coconut oil
1 & 1/2 tsp. of cumin seeds
1 & 1/2 tsp. of black mustard seeds
1 onion, chopped
1 tbsp. of fresh ginger, grated
2 tsp. of turmeric
2 tsp. of ground cumin
Pink Himalayan salt
2 cups of chopped tomatoes
8 cups of veggie stock
2 cups of red lentils, rinsed
1 cinnamon stick
1/2 a lime, freshly squeezedred velvet soup grassrootsandgrains3
1/2 tsp. of agave nectar
1/4 cup of chopped coriander, to garnish

To begin, heat the coconut oil at medium heat in a large pan and add only the mustard and cumin seeds. Sauté the contents of the pan until they begin to pop and then quickly include the onion, ginger, turmeric, ground cumin and a pinch of the salt. Continue to sauté for a further two or three minutes and then chuck in the two cups of chopped tomatoes and an additional quarter tablespoon of salt. Now give your ingredients a quick stir and continue to sauté for another two minutes.

red velvet soup grassrootsandgrains2

Now you can include your first half cup of veggie stock and cook until the liquid is reduced by approximately a half. When you can see that this has happened, it’s time to add the red lentils and stir well before adding the remaining seven and a half cups of stock and the cinnamon stick. Next you must turn the heat up to bring your concoction to the boil and then lower the heat again before covering and allowing to simmer for a good 30 minutes.

red velvet soup grassrootsandgrains5

After 30 minutes the lentils should be tender so you can now add another quarter tablespoon of the Pink Himalayan salt and leave to simmer again for another five minutes. Now you can remove the cinnamon stick and stir in the juice of your lime and the agave nectar. Then it’s time for the fun part, blending it all up! Pour the entire contents of the pan into your blender and blitz it until it’s smooth.red velvet soup grassrootsandgrains6

You can now serve into bowls, garnish with the chopped coriander and enjoy!

The combination of everything in this recipe will do great things for your energy levels as well as providing many other health benefits. Red lentils in particular are often spoken of as a super food with anti ageing properties. They are incredibly rich in protein and fibre as well as containing high levels of manganese, iron, potassium and vitamin B1. Including red lentils in your diet is a fantastic way to lower cholesterol whilst also maintaining blood sugar levels.

red velvet soup grassrootsandgrains4

As we already know, turmeric is brilliant for the system and cumin, coriander and ginger are also amazing ways to give the body a subtle boost. The chopped tomatoes included in this recipe bring a happy dose of lycopene to the table which research suggests prevents many types of cancer.

 If you want to find out more about nutrition then click here!

Also, if you love this recipe then why not like my Facebook Page!

Click here to sign up to my newsletter and get my Top Ten Healthy Living and Eating Tips!

Butternut Squash and Brown Rice Soup with Coriander

Here’s a great recipe if you’re looking for a meal to warm you up this winter that’s also packed full of goodness – Butternut Squash and Brown Rice Soup with Coriander. This is a fairly easy to make dish that doesn’t require too many ingredients; you’ll likely find that you have most of them in the cupboards already!

To get started creating this gorgeous meal, which will easily be enough to feed four people, this is what you’ll need:

Approximately 1 kg (2lb 4 oz) butternut squash
Coconut oil for frying or  a splash of vegetable stock
2 medium onions
2-3 garlic cloves
1/2 tsp. turmeric
1 tsp. cinnamon
1 litre (4 cups) vegetable stock
175g (6oz) brown rice
Fresh coriander (cilantro)

To start, take your butternut squash and cut it up into manageable chunks. Make sure you save all of the seeds as they will come in useful later! You then need to chop up the two onions and decide whether you are using coconut oil or veg stock to fry them in. Once you have made your choice, you can heat some in the pan and chuck the onions in. As the onions are frying you can then add the garlic, the spices and the chilli to the pan. Stir it all together for a few seconds and then add the butternut squash.

Make sure that you stir the contents of the pan well before you pour in your vegetable stock, then bring it to the boil. Once you’ve reached this point you can add half of the rice and set the pan to simmer.

You should now pop the seeds you’ve saved into the oven to toast! There are two things that you can do with these seeds later on, depending on your preferences. Either add them into the first pan which is to be blended later; alternatively you can use them on top of your soup with the coriander garnish. If you are going to add the seeds into the first pan then you will need a high performance blender, such as a Vitamix, to do this properly.

Whilst your first pan is simmering you can then boil the rest of the rice in water for approximately 15 minutes. Alternatively you can just use your rice cooker. If you decide to do the rice in a pan then make sure you set the rice to drain as soon as it’s ready.

After 30 or so minutes, the butternut squash should be soft and cooked through. This means it’s time to take it off the heat. You can now blend it before returning it to the pan and adding the other batch of drained, cooked rice. Now that everything is cooking together you can set the pan to simmer and season to your desired taste.

Your soup can now be garnished with coriander and served!IMG_0292

Whilst you’re enjoying your delicious meal it will also please you to know that what you’re eating is just as good for your body as it is for your taste buds! Butternut squash is full of antioxidants and vitamins, and is also a very low calorie vegetable. It contains absolutely no cholesterol or saturated fat but it is a fantastic source of fibre.

The most prevalent vitamin in butternut squash is vitamin A which is a powerful weapon for keeping your skin healthy. It is also a great vitamin for maintaining good eyesight and it has even been suggested that it can help the body in the fight against some cancers.

Whenever you use butternut squash, it’s a great idea to keep and use the seeds. These seeds are an amazing source of fibre and have many benefits for the health of your heart. They are full of minerals, proteins and vitamins that will do your body wonders.  Enjoy!

If you want to find out more about nutrition then click here!

Also, if you love this recipe then why not like my Facebook Page!