Recipes for Wellbeing
T H A I S W E E T P O T A T O S O U P
As the days grow colder this is a lovely nutritious soup, perfect for nourishing our bodies with some much needed spice and warmth. With its mix of sweet potato, red pepper, carrots, onions, garlic and spices, its high in beta carotene and packed full of antioxidants which help prevent oxidative stress, reduce inflammation and give our immune systems a boost and helping us to fight off those winter colds and infections.
T O M A K E Y O U W I L L N E E D
Large splash of olive oil
Salt and pepper
3 garlic cloves peeled and crushed
2 inch piece of fresh ginger, finely chopped
2 teaspoons of Thai Red Chili Paste
1/2 onion or 3-4 shallots roughly chopped
Juice of a lime
1 can of coconut milk
750ml of chicken or veggie stock
1 teaspoon of brown sugar
2-3 splashes of fish sauce
1 red pepper diced
3 medium sweet potatoes peeled and cubed
2 carrots peeled and chopped
Large handful of chopped coriander (optional)
M E T H O D
- Place the prepared onions, garlic and ginger in some heated oil and soften for a minute or two.
- Add the chopped peppers, sweet potato and carrots and the teaspoons of chili paste and coat everything in the mixture for a couple more minutes
- Add the coconut milk, stir and simmer for 2-3 minutes, then pour over the stock, add a teaspoon of sugar, the lime juice and fish sauce, bring to the boil and then turn down to simmer for around 45minutes
- Remove from the heat and then transfer the mixture to a blender or use a hand blender. If consistency is too thick or the spice is too hot just add some additional stock or coconut milk to your own preference. Garnish with chopped coriander and a sprinkling of salt and pepper if required. Serve with chunky bread if desired.
A N T I V I R A L H E R B A L T E A B L E N D
This wonderfully warming herbal tea blend will bring you comfort whether you are feeling a few degrees under or not. Plants have been used to combat and prevent disease for centuries with their antiviral and immune boosting properties and we could all do with a bit of that at the moment!. This month we are sharing with you a simple recipe with ingredients that can be sourced easily and locally.
This special blend includes five different antiviral and immune boosting herbs:
Rosemary: contains oleanolic acid, an antiviral compound that can fight against influenza. Rosemary can also gently support digestion and the circulatory system and is considered an excellent herb to take during recovery after an illness or infection.
Oregano: is known for its antiviral, anti-inflammatory, and antioxidant properties. It contains several healing compounds such as carvacrol known to be effective against viral infections.
Thyme: is a great herb to help strengthen the lungs and support the immune system. Thyme is also excellent in helping to fight off coughs and colds. It also adds a lovely earthy & slightly minty flavour to this blend.
Sage: is an aromatic herb that has long been used in herbal medicine to treat viral infections and is rich in anti-inflammatory and antioxidant compounds.
Ginger Root: Fresh ginger contains antibacterial and antiviral properties and has been used for centuries to help prevent viral infections. Ginger root has warming properties that can help to flush toxins out of the body as well as reduce feelings of nausea.
M E T H O D
Simply add a few springs of each herb and 2 - 3 small slices of ginger root into a teapot. Bring your kettle to a boil and pour over your blend. Allow tea to steep for around 10 minutes. Sweeten with a teaspoon of honey.
For a bit of added zest and refreshment why not try grating some orange peel into your blend.....
* If you have any concerns about using herbs in your diet it's best to consult your healthcare provider beforehand to check if they are safe for you.
Rosemary: contains oleanolic acid, an antiviral compound that can fight against influenza. Rosemary can also gently support digestion and the circulatory system and is considered an excellent herb to take during recovery after an illness or infection.
Oregano: is known for its antiviral, anti-inflammatory, and antioxidant properties. It contains several healing compounds such as carvacrol known to be effective against viral infections.
Thyme: is a great herb to help strengthen the lungs and support the immune system. Thyme is also excellent in helping to fight off coughs and colds. It also adds a lovely earthy & slightly minty flavour to this blend.
Sage: is an aromatic herb that has long been used in herbal medicine to treat viral infections and is rich in anti-inflammatory and antioxidant compounds.
Ginger Root: Fresh ginger contains antibacterial and antiviral properties and has been used for centuries to help prevent viral infections. Ginger root has warming properties that can help to flush toxins out of the body as well as reduce feelings of nausea.
M E T H O D
Simply add a few springs of each herb and 2 - 3 small slices of ginger root into a teapot. Bring your kettle to a boil and pour over your blend. Allow tea to steep for around 10 minutes. Sweeten with a teaspoon of honey.
For a bit of added zest and refreshment why not try grating some orange peel into your blend.....
* If you have any concerns about using herbs in your diet it's best to consult your healthcare provider beforehand to check if they are safe for you.