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!

Three Leafy Green Pesto

My Three Leafy Green Pesto recipe is something that you can easily throw together yourself in less than ten minutes from start to finish! It is also bursting with nutrients, meaning you can use it as your delicious go-to dip on those days when you feel you need an extra burst of goodness! Personally, I love making it for dinner parties! Continue reading Three Leafy Green Pesto

The BEST Dressing EVER!

I am always super excited to find new products that make it easier to get the nutrients my body needs without all the time consuming preparation of always eating fresh! The Super Elixir Alkalising Greens by Welleco is one such product that I’ve recently discovered and now  I can not get enough of it! I aim to include a dose in diet every day and as well as helping to keep me healthy, it also brings a dose of flavour when used in smoothies and other basic recipes. 

The Super Elixir Alkalising Greens by Welleco is an all-in-one plant-based daily supplement that has been developed by leading nutritional doctors around the world. During the creation of this supplement, these doctors use only premium, bio-available nutrients from whole foods! What does this mean exactly? Well, bio-available nutrients are those that are alive, intact and absorbable! This means that you are getting all of the good stuff with none of the synthetic nasties!

By using this incredible supplement every day you can expect your overall nutrition to improve and the function of your immune system to become better also! Furthermore, you will notice that your energy levels are much more consistent and that your hair, nails and skin will all have a healthy glow.

One of the things I love most about this supplement is that it is totally vegan and totally gluten-free, which means practically anyone and everyone can use it and benefit from it!

When you consume The Super Elixir Alkalising Greens by Welleco your body will also have the advantage of having the help it needs to keep within a healthy alkaline range. Your body will also enjoy the wealth of Omega-3 and vitamins and minerals contained within – meaning you will have to pay less attention to getting these things from other sources.

Finding fun ways to include healthy supplements in your diet is a great thing to do and my recipe for The BEST Dressing EVER helps you to do just that!

The Super Elixir Alkalising Greens by Welleco2.pngTo make a batch for yourself you will need the following ingredients:

1/2 an avocado
2 tsp. of Super Elixir Alkalising Greens
4 tbsp. of extra-virgin olive oil
60 ml of freshly squeezed orange juice
2 tsp. of apple cider vinegar
1 tsp. of lemon juice
A pinch of salt and pepper

All you have to do is combine all of the ingredients in your food processor and whizz until the dressing is smooth.

Taking care of your body doesn’t have to be a difficult concept and over at my e-learning portal – The Flexi Foodie Academy – you can find all the help you need!

Kale and Tomato Breakfast Wraps

Breakfast wraps are a great, healthy way to bring some variety to your morning meal. They involve surprisingly minimal preparation and the fantastic combination of ingredients can really help you to start the day in the best way possible! One of the many great things about my breakfast wraps is that you can make them right before you head out of the door and then enjoy them on your way to work!

As you will already know from visiting my blog before, kale is an absolute powerhouse of nutrition and I recommend getting lots of it into your diet! With these wraps you get a whole cup into your body before the day has even really begun! This little leaf is full of so many antioxidants, not to mention high amounts of vitamins A, C and K.

The addition of basil to this recipe compliments the existing flavour as well as providing an additional dose of goodness. This herb has quite a distinct aroma and contains beneficial amounts of vitamin K, manganese and magnesium! Growing basil at home for yourself is so easy to do and you can more than likely grab yourself a plant from your local supermarket with your weekly shop. This will mean that you always have fresh basil to hand, and also that your kitchen will be full of the delicious smell it is loved for.

Kale and Tomato Breakfast Wraps3To make this dish for two people you will need the following ingredients:

2 cups of fresh kale
1 tablespoon of coconut oil
1 small onion, diced
1 large tomato, sliced
1/2 a medium avocado, mashed
The juice of half a lemon
2 tablespoons of fresh basil
2 whole-wheat tortillas

Kale and Tomato Breakfast Wraps2The first step is to heat the coconut oil in a skillet and then fry the onion and tomato at a medium heat. While this is cooking you can take the tortillas and spread the mashed avocado over each one.

Once the onions have started to brown, remove the contents of the pan and spoon onto the tortillas. Add half of the lemon juice to each tortilla with the basil, and then place the kale on top. Fold the tortillas and serve – it’s as simple as that!

Kale and Tomato Breakfast WrapsThis is a recipe from an upcoming course on my e-learning portal, The Flexi Foodie Academy – head there now to check out what’s already on offer!

Chickpea and Avocado Salad

This salad is so incredibly simple to make that even with the busiest of schedules you could still whip it up for lunch for yourself every day! Gathering and preparing the ingredients will take less than five minutes and then you will be enjoying it in no time! This salad contains a delicious range of ingredients that are all bursting with nutrients. Choosing this recipe for lunch is a great way to boost your energy levels and your mood as you head into the afternoon, especially if you have begun to feel your energy drop mid-morning.

Cumin is a super nutritious spice and, in my opinion, isn’t used nearly enough in cooking! It is most popular in cuisines from the Middle East and India, but it brings such a great punch of flavour that it can really improve a wide range of dishes, both in terms of taste and nutrition. Studies have been conducted into the possible anti-diabetic properties of this healthy little seed. The results of these studies demonstrate that cumin can help to reduce low blood sugar. Cumin has been used throughout history to aid the digestive process and ease indigestion. It is also rich in magnesium which you must obtain through dietary sources as the body does not produce it.

Chickpea and Avocado Salad2.pngTo make this salad for two people you will need the following ingredients:

1 ripe avocado, diced
1 cup of cherry tomatoes, chopped
1 cup of black olives
2 cups of pre-cooked quinoa
400g of canned chickpeas, drained
1 teaspoon of ground cumin
A handful of fresh coriander, chopped
1/2 a cup of raw cashew nuts
1 tablespoon of extra-virgin olive oil
A dash of salt and pepper

Chickpea and Avocado SaladSimply add all of the ingredients into a big salad bowl and mix together well before serving onto two plates. It’s that simple! 

This is a recipe from an upcoming course on my e-learning portal, The Flexi Foodie Academy – head there now to check out what’s already on offer!

Creamy Super Soup

This creamy soup is a super simple way to eat spirulina without having to taste it! If you are a fan of raw foods then just skip heating the soup—it tastes great either way.

If you have heard me talk about spirulina before then it is most likely in a smoothie recipe as it is great for adding a burst of nutrition to smoothies! However, you can also add it into soups to give them a healthy boost. Far from just being good for your body, spirulina is good for your brain too.

Spirulina is a type of bacteria that grows in both fresh and salt water. Its use as a superfood dates all the way back to the Aztecs, and with good reason. Just one tablespoon of spirulina contains an impressive four grams of protein, as well as beneficial amounts of thiamin, riboflavin, niacin, copper and iron! It also contains smaller, but still beneficial, amounts of a wide range of other nutrients that the body needs.

Experts have argued that gram for gram, this could actually be the most nutritious food on the planet!

To make this soup for two people, you will need the following ingredients:

2 cups of raw cashew nuts
2 cups / 16fl oz / 450ml of water or vegetable stock
2 cups / 5oz / 140g of kale
2 cups / 5oz / 140g of spinach
1 avocado, peeled and de-stoned
A handful of fresh cilantro (coriander), trimmed
1 inch (2.5cm) fresh root ginger, peeled
2 cloves of garlic, peeled
1 tbsp of spirulina
1 tsp of cumin

First you will need to place the cashew nuts and water into your blender and blitz for about five minutes. By this time your mixture should be smooth, but if it’s not then keep going until it is!

Next, add the rest of the ingredients to the blender and continue to blend until everything is completely smooth. This should take between one and two minutes. You can then pour the soup into a medium saucepan and heat on a low heat for 10–15 minutes. Finally, divide into two bowls and serve immediately. As I mentioned before, if you want to consume the soup without heating it up then that is totally fine too!

This is one of the recipes from my book – Eat Real Foods – which was released this week!!! You can order your copy in the UK by clicking here and order your copy in the U.S by clicking here!

Apple and Avocado Smoothie

Apple and Avocado SmoothieThis is a great smoothie for a quick breakfast or for an energising snack. Once you try it you will be left with no doubt that this smoothie rocks! Having a healthy smoothie for breakfast is such a great way to start the day and can be much quicker than preparing a meal. It can also help you get large amounts of nutrients from one quick drink!

Although I often use avocado in my recipes and frequently talk about their benefits, I would like to re-touch on the health benefits of eating them every day! Research has shown that people who eat avocados tend to have a much higher nutrient intake than those who don’t and are also likely to have a lower BMI. Check out the following five reasons why you should eat a whole avocado every day!

  • Avocados  are a great source of heart healthy fats. This type of fat can reduce the risk of cardiovascular problems as well as lowering cholesterol levels.
  • Eating an avocado every day can help to manage your weight and even support weight loss. They will leave you feeling satisfied for longer which means you are less likely to snack between meals.
  • Avocados are useful for managing blood sugar levels which means they will help to lower your risk of developing diabetes.
  • Chronic inflammation in the body can cause a wide range of health problems. Eating avocados helps to fight inflammation thanks to the oleic acid contained within. This compound is also found in olive oil.
  • Avocados contain a healthy dose of vitamin K which is essential for building strong bones.

Apple and Avocado Smoothie2Getting avocado into your diet every day doesn’t have to be difficult and including this smoothie will help you on your way!

To make one for yourself, you will need the following ingredients:

1/2 an avocado, peeled and de-stoned
1 green apple, roughly chopped
1 cup / 8fl oz / 225ml of coconut milk
1 cup / 2 1/2 oz / 70g of spinach
Juice of 1/2 a lemon
3 ice cubes

All you have to do is place all of the ingredients in a blender and blitz until smooth. When blending with ice it is best to start on a low speed and gradually speed up. Alternatively you can blitz it first and serve over ice. Enjoy!

This is one of the recipes from my book – Eat Real Foods – which was released this week!!! You can order your copy in the UK by clicking here and order your copy in the U.S by clicking here!

Lemon Coconut and Radish Noodle Salad

This dish is fantastic if you want a light and refreshing yet filling meal that is full of flavour! It doesn’t take long to make and is a great excuse for getting your spiralizer out! I often make it as an accompaniment when I’m having people over for dinner but it also works as a main dish.

Radishes are incredibly under-appreciated when it comes to cooking and making an effort to eat them more brings variety to your meals as well as nutrition to your body! They have a crunchy texture and are actually naturally cooling which helps to keep your body temperature steady. In just a few months radishes will be in season, making them the perfect choice to include in spring dinner party dishes. If you are suffering with a sore throat or are experiencing poor digestion then radishes can help to improve both of these things! They are also very useful at preventing viral infections because of their high vitamin C content. Add to that, that they work to eliminate toxins in the body, as well as protecting against certain cancers, and you have an all-round amazing vegetable!

The following ingredients will serve two people as a main dish or four people as a side:

2 x watermelon radishes
1 small cauliflower
Zest of 1 lemon
A large handful of desiccated coconut

For the dressing:

Juice of 1 lemon
1 ripe avocado
2 Tbsp. apple cider vinegar
2 Tbsp. olive oil
A small handful of coriander
A dash of sea salt and pepper

IMG_4347The first thing you will need to do is peel the watermelon radishes and use a spiralizer to turn them into spaghetti noodles. Once complete, place the noodles in a large salad bowl. You must then chop the cauliflower into small florets and place in your food processor. Next, pulse the cauliflower until it looks like white rice and add it to the salad bowl. 

You can then sprinkle the radish noodles and cauliflower rice with the desiccated coconut. Next, in a small bowl, mash the avocado and add the lemon juice, apple cider vinegar, olive oil and torn coriander.  This can then be seasoned with sea salt and pepper. The final step is to mix the dressing into the noodle salad and garnish with the lemon zest. Delicious! 

To learn more about which foods are great for your body, head over to The Flexi Foodie Academy!

3 Bean Spicy Chilli

Being American, chilli is a big deal!  And growing up in the cold Chicago winters….well, chilli was an even bigger deal! Of course, chilli recipes ideally have meat in them which of course is fine if you’re not vegetarian or vegan. However, I’ve found that adding in a selection of beans (three in this recipe) definitely makes a great and hearty substitute for the meat.  So, on those cold, rainy days – let this heart warming chilli be your go to super easy supper.  Oh, and PS, chilli is super easy to freeze so feel free to double this recipe so that you’ll always have it on hand when the downpours arrive!

Eating a range of beans is great for your health as they are bursting with nutrients. This recipe uses white beans, which are high in potassium and calcium, black beans, which are great for protein and magnesium, and kidney beans, which are packed full of dietary fibre! What’s not to love!

To make this dish for four people, you will need the following ingredients:

1 onion, chopped
3 garlic cloves, crushed
2 celery sticks, chopped
3 carrots, chopped
1 x 400g tin white beans, drained and rinsed
1 x 400g tin black beans, drained and rinsed
1 x 400g tin kidney beans, drained and rinsed
2 x 400ml tin chopped tomatoes
1 tsp. chilli powder
A small handful of basil, chopped
½ tsp. cayenne pepper
2 tsp. cumin
A small handful of coriander, chopped
1 avocado, sliced
1 lime, quartered
1 Tbsp. coconut oil

FullSizeRender (1)To get started you will need to take a large pot and melt the coconut oil over a medium to high heat in it. You can then add the onion, crushed garlic, carrot and celery and then cook for five minutes. Next, add all of the beans, chopped tomatoes and the spices and then cook for ten minutes over a medium heat. Once this time is up, you can then stir in the fresh basil until soft, which should just take a minute. Finally, serve into bowls and top with sliced avocado, fresh lime juice and chopped coriander. You’ll soon agree that it is SOOOO good!

Remember, for more amazing recipes like this and nutrition information and advice, head over to The Flexi Foodie Academy!

Plant Based Foods to Beat Anxiety

Anxiety is a worldwide problem and manifests in many different shapes and forms. It can range in seriousness from slightly inconvenient to completely debilitating and relief is sought in many different places. Approximately 40 million adults in the United States currently suffer, have suffered or will suffer from some form of anxiety disorder. This equates to over 18% of the population! That huge number demonstrates just how many of us are afflicted with this condition.

Many people immediately turn to medication to manage their anxiety but in some cases it can be addressed through diet and exercise. Medication can cause some unfavourable side effects so if it is possible to avoid it then it is always worth exploring alternative options. Additionally, medication often only masks the root of the anxiety and as soon as treatment stops the problem can resurface. Finding ways to naturally treat imbalances in the body is the optimum way to move towards better long term mental health.

So let’s take a look at the things you can aim to include in your diet to combat the causes and symptoms of anxiety.

Green tea is cheap, simple and delicious. It is generally calming for the mind and when consumed regularly can work to decrease anxiety overall. Some variations of green tea are believed to have a positive effect on cortisol production in terms of balancing levels of this stress hormone in the body.

Turmeric is an amazing spice, both in terms of colour and taste and is known to enhance your mood. This spice contains antioxidants called curcuminoids which has neuroprotective qualities. Studies into the effectiveness of turmeric to combat depression have yielded encouraging results.

Avocados are an all round super food and can be useful for tackling anxiety. They contain high levels of potassium which works to control blood pressure, which in turn can help to keep your mood balanced. Avocados also contain a wealth of vitamins, minerals and antioxidants which help to keep your brain functioning as it should!

Finally, asparagus can also be consumed regularly in an effort to reduce feelings of anxiety. This is because it contains folic acid which is connected to the health of your neurological function. Impaired neurological function can be an underlying cause of anxiety and it is always worth making sure you get ample amounts of folic acid in your diet. As an added bonus, asparagus contains a small amount of potassium too, which as mentioned previously helps with that all important blood pressure!