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Feb 05

Finding new foods which are high in nutrition and lift our mood – February 2022 Blog


As the weather turned cooler this week I decided to make a soup utilizing what was in the fridge on Monday, for several years now Mondays have been my fasting healthy day so a nutritious soup is a great choice.  This soup is a Greens and Bean Soup, it would serve 4 and takes 10 mins to prepare and 30 mins to cook.

The winter months can affect our mood too, eating a good health diet is one way of helping but not in isolation, exercise studies have shown that you keen feel the benefits of exercise in as little as 5 minutes especially if you spend time outside so walking, jogging or running or playing outdoor sport is also beneficial.   Other proven ways to help lift move are to play with a pet and eat dark chocolate too.

Here is my recipe for Greens & Bean Soup

1 tbsp of olive oil

1 large red onion, chopped

2 medium carrots, peeled and cut into small pieces

2 celery sticks, trimmed and sliced

1 courgette, cut in small pieces

200g of button mushrooms

1 tsp of lazy garlic

1 tsp of chilli flakes

400g can of chopped tomatoes

Oxo garden stock pot

2 tsp of Italian mixed herbs

400g of butterbeans (I only had those in but would be good with Cannellini beans)

200g spinach, washed and chopped

1 bag of fresh parsley (basil too if you any)

grated cheese.

Simply heat the oil in a large saucepan, a wok is good, and then add the garlic, onion, carrot, celery, courgette and mushrooms for about 5 mins.

Add the tinned tomatoes, dried herbs, chilli flakes and  stock and bring to the boil then simmer for around 20/25 mins, test the vegetables,  I like them to be quite crunchy but if would prefer them to be a bit softer leave another 5 mins.  Then add the butter beans (if you choose to use Cannellini beans I would add these earlier) , spinach and parsley and cook for a further 5 mins.

Lastly sprinkle on the grated cheese, I had mature cheddar in but grated parmesan would be good too, and leave the heat off and let stand for a few minutes and then serve.

I had this for my main meal on the Monday and then lunch on Tuesday and then froze the rest so I can have it next week too, delicious. A great left over soup packed with vegetables and high in nutrition as well mood boosting vitamins and minerals.

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