• 4 medium-sized organic potatoes cubed (no need to peel)

  • 1 onion chopped

  • splash of olive oil

  • 4 bags/bunches of watercress

  • A big handful of red lentils (rinsed)

  • 1.5 litres (approx) of stock – you can use as much as you like really, just add until required consistency.

 

Note: stock made from slow-cooked raw bones (you can get carcasses from butchers) contain high levels of glutamine – a gut-healing amino acid.

 

  1. Put a glug of olive oil in a large saucepan. Add the chopped potatoes, chopped onion and lentils and stir for a few mins.

  2. Add the stock and leave to simmer for 15 mins or until the potato pieces are soft.

  3. Add ALL the watercress and continue to simmer for about five minutes.

  4. Turn off the heat and let the soup cool for about twenty minutes.

  5. Blend the soup using a hand blender.

  6. Season using plenty of pepper and a little natural sea salt.

  • 1 red pepper

  • 10 large organic tomatoes

  • Dash of olive oil

  • Salt pepper

  • The stock of your choice (approx 1 litre)

  • Large packet of basil

  • f you like it creamy you can always stir in a dollop of crème fraiche

 

Roughly chop the tomatoes and pepper and lay in a roasting tin. Drizzle over the olive oil and seasoning and place in the oven for about 2-30 mins until soft (not charred).

 

Make the stock in your preferred way.

 

Note: stock made from raw bones and slow-cooked contains high levels of the gut-healing amino acid glutamine.

 

  1. Put the stock and roasted veg into a large saucepan with a large handful of red lentils and simmer for 15 mins.

  2.  

  3. Blend with a hand blender until smooth. Finely chop your basil and chuck it in.

  • Quinoa

  • Olives

  • Tomatoes

  • Red currants/pomegranate seeds

  • Goats cheese

  • Red onion

  • Coriander

  • Avocado

  • I usually cook a batch of quinoa on a Sunday to keep in the fridge. It's a great addition to any salad as it is filling and full of protein. I often get asked how you cook it and the answer is 'the same as rice' - rinse it first the bring to the boil in a pan of water. It usually takes about 15 minutes but the telltale sign it is ready is when you see those curly 'pigs tails' appear, it should still have a slight crunch to it.

  • Just chop everything up and toss it together - simples!!

  • Obviously this will vary from person to person but I wanted to post it,  just to show how very easy it is to eat healthily when in a rush or low on ingredients.

  • Chopped red onion

  • Spring greens 

  • Avocado

  • Cherry tomatoes

  • Sunflower seeds

  • Poppy seeds

  • Olive oil and garlic dressing

You can't really go wrong with salad but this one is one of my favourites. To mix it up a bit and stop it from getting boring I'll change the dressing around. Sometimes having a spicy thai one and another just plain old vinaigrette. The small kilner bottles are ideal for shaking up a dressing but I also keep all my small jars and use them frequently. 

Ingredients

  • handful of watercress

  • handful of rocket

  • Grated carrot

  • Grated broccoli stalk

  • Finely chopped red cabbage

  • Black olives

  • Sweet red pepper

  • Chopped avocado

  • Activated sunflower seeds

  • Dressing (of your choice)
     

Just layer it up as you go. This salad tastes good but also offers most nutrients in abundance. You will find essential fatty acids in the avocado, olives, seeds and olive oil. Most ingredients here contain amino acids.  These are the building blocks for protein. However if you really wanted to...... 

 

  • You could cook a piece of fish or tofu or if you are carnivorous a well sourced piece of meat/poultry. 

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Disclaimer:

Nutritional Therapists do not claim to treat or diagnose medical conditions. Nutritional Therapy is not intended to replace medical advice. Nutritional Therapy works alongside conventional medicine. If you have a medical condition, you must contact your GP.

Mob: 07799 431744

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