Healthy Food Choices

Hearty Chicken Soup

It's that time of year when people tend to find themselves feeling a little under the weather. Aside from the usual medicines we all stock up on, a bowl of hearty chicken soup can help you feel a little better whilst getting comfy on the sofa with a box set!

Our recipe is quick, simple and the perfect way to use up those Sunday roast leftovers!

For six servings you’ll need;

  • 55g butter
  • 3 large shallots, finely chopped
  • 2 carrots, finely chopped
  • 2 sticks celery, finely chopped
  • 25g plain flour
  • 1.2 litres chicken stock
  • 450g roasted chicken, skinned and shredded
  • 1 tsp thyme
  • 1 tsp chopped fresh parsley
  • A pinch of salt and pepper to season

To make;

Melt the butter in a large saucepan over a medium heat and gently fry the shallots, celery and carrots until they start to soften. Mix in the flour slowly and heat for a couple minutes.  Now slowly pour in the chicken stock and bring the mixture to the boil, making sure to stir while doing so. Season with a pinch of salt and pepper, then reduce the heat until the soup is gently simmering and simmer for 10 minutes, until the vegetables are cooked through. Carefully add in your leftover roast chicken and cook until piping hot. Adjust the seasoning to taste, stir in the thyme and parsley and serve with a crusty roll.

Nutritional Values:

Each serving provides 288kcal, 28g protein, 11.5g carbohydrate (of which 7g sugars), 14g fat (of which 6.5g saturates), 3.4g fibre and 0.7g salt.

Pan fried Salmon with Pasta Fusilli, Broccoli and Spring Onions

Salmon is naturally low in sodium and a good source of healthy fats and vitamins B1, B3, B6 and Phosphorus. It is an excellent source of Protein, and Vitamin B12 which is known as the Energy Vitamin and is required for a healthy nervous system and necessary to help balance mood and sleep patterns.

Serves 2

Ingredients

  • 2 x 150g chunky salmon fillets, skin on, scales and bones removed
  • 150g fusilli pasta
  • 200g broccoli, washed, trimmed and cut into spears
  • 100ml of vegetable stock
  • 200ml single cream
  • 10g butter
  • 2tbsp rapeseed oil
  • 4 spring onions, very finely sliced
  • Freshly chopped dill
  • Sea salt and pepper to taste

Cooking Notes:

To pan fry salmon always start with the fish at room temperature to ensure it cooks evenly throughout. Make sure it is dry (pat it down if necessary with paper towels), and ensure the pan is very hot when you add the fish.

Method

  1. 1. Heat the oil for a few seconds until almost smoking then gently place the fish in the pan, skin side down.
  2. 2. Once the colour of the fish has started to change (around three-quarters from the bottom) turn it over.
  3. 3. Whilst the fish cooks - boil the pasta in boiling water until al dente as per instructions (usually around 10 mins).
  4. 4. Meanwhile prepare the vegetables by adding the butter to a flat bottom pan, add the vegetable stock, bring to the boil and simmer gently until it reduces down.
  5. 5. Now add the broccoli and spring onions to the sauce, plus the cream, cover and simmer for 5 minutes until the broccoli is tender.
  6. 6. Carefully slice the salmon and place this into the sauce and season to taste.
  7. 7. Add the sauce to the cooked fusilli and toss until the pasta is coated well.
  8. 8. Add some fresh dill to garnish.

Calories (kcal): 600. Proteins (g): 42. Carbs (g): 76. Fats (g): 15

Breakfast Smoothie Bowl

This dish is rich in calcium which is essential for the formation and maintenance of healthy, strong bones. It also contains an abundance of natural vitamins and minerals including vitamins C, manganese, magnesium and folate. The bananas add potassium to the dish which helps the body to utilise the energy within food and also helps maintain healthy sodium levels in the body and thus regulate blood pressure.

Serves 1

Ingredients

  • 100ml Greek yoghurt
  • 20g frozen strawberries
  • 1 tsp coconut oil*
  • Handful raspberries
  • 1/2 small banana
  • 1 tbsp goji berries
  • 1 tbsp grated coconut

Method

  1. Add the Greek yoghurt, coconut oil and frozen strawberries to a blender and blend until smooth.
  2. Place in a bowl and slice the banana and place on top.
  3. Add the raspberries, then sprinkle on the goji berries.
  4. Finally add the coconut and eat whilst still chilled.

Alternative healthy toppings include:

  • Milled Linseeds
  • Muesli
  • Crushed walnuts
  • Chia Seeds
  • Nut Butters

Calories (kcal): 225. Proteins (g): 7. Carbs (g): 31. Fats (g): 15