Cloudy Spinach Soup

Spinach is very versatile and it is easy to incorporate spinach into a diet. That is great because spinach has so many health benefits. Vitamin C, or ascorbate, is chemically the simplest vitamin. Unlike humans, plants can synthesise ascorbate, accumulating it up to 10% of the total water-soluble ‘carbohydrates’, according to research findings. The washing process of pre-packaged spinach, which uses circulating water with chlorine-based sanitiser, “can be a potential source of ascorbate loss and younger plant tissues often have higher ascorbate concentrations than older ones, e.g. in spinach.” (Food Chemistry 233 (2017) 237–246) So, if you are buying spinach for a salad, try the baby spinach that is sold unpacked and wash it yourself.
The following is very interesting too:
“Dark green leafy vegetables are primary food sources for lutein and b-carotene, however these bioactives have low bioavailability… Lutein liberation and in vitro accessibility were three-fold higher from spinach puree compared to whole leaves. Results for b-carotene liberation were similar, whereas that of b-carotene accessibility was only about two-fold.” (Food Chemistry 224 (2017) 407–413) This is good to know, well supports my recipe for Tabouleh. They call lutein ‘eye vitamin’.

Spinach can be added to many savoury dishes, raw or cooked. I prefer cooked spinach in winter and raw in summer. We are in the middle of the winter right now in Australia. And, here I am again with a new soup recipe. Please enjoy!

Cloudy Spinach Soup

Ingredients:

2 cup vegetable stock
2 cup filtered water
250g diced turnip
150g leek white, thinly sliced
300g fresh baby spinach
2 garlic cloves, crushed
1 small bunch of dill
salt and pepper
1/2 lemon, juiced
2 eggs
*for vegan version replace eggs with 1/3 cup of almond milk

Method:

1. Cook diced turnip and leek in the vegetable stock and water mix until ready.
2. In the meantime, wash dill thoroughly and chop up. Put aside.
3. Beat the eggs until consistent and creamy. Put aside.
4. When leek and turnip are cooked, add seasoning, spinach leaves, dill and garlic.
5. As the soup starts boiling, immediately add beaten eggs in a thin running stream and rotate the soup with a ladder in one direction. Add lemon juice and switch off the heat.

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Pumpkin Soup Recipe

The pumpkin is a large fruit that is so versatile that it can be used in many sweet and savoury dishes. Pumpkin is packed with vitamins and minerals. Of note, it is very high in vitamin A and C, potassium and the minerals copper and phosphorous. Pumpkin is also very low in calories.

NPK fertilizer is often used to grow pumpkin. NPK stands for Nitrogen, Phosphorous and Potassium. One study from 2012 evaluated the influence of NPK fertilizer on protein, fibre, fat and carbohydrates, which collectively are called proximate content. The main focus of the study was to assess the effect of NPK fertiliser on antioxidant activities and antioxidant phenolic compounds in immature and mature fruits of pumpkin. It was found that ‘Between the control and the highest fertilizer rate, proximate compositions decreased by 7–62% while the antioxidant profile decreased by 13–79% for both immature and mature fruits. Across all the measured parameters, mature fruit had higher proximate contents and higher antioxidant concentrations.’ (Food Chemistry, Volume 135, Issue 2, 15 November 2012, Pages 460-463)  It seems like buying very ripe pumpkin is a good idea. The conclusion made was ‘ For the high health value of pumpkin fruits to be maintained, little or no NPK fertilizer should be applied.’ Unfortunately, considering NPK can be organic fertilizer, how do we know how much of it was used in the pumpkin we buy?

Here it is my version of pumpkin soup that can convert anyone into becoming a pumpkin soup lover.

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Pumpkin Soup

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Fish Stew Recipe

Fish

Fish is a healthy protein. It is a good source of Phosphorus, which is needed to build strong bones and teeth, and also filters out waste in your kidneys. Loads of information on the health benefits of fish is available now.

What I find amazing about the fish it is how it impacts blood sugar levels. I experimented with this with one of my family members who is 73 years old and has diabetes. The blood sugar levels in the morning were constantly showing between 9 and 11, and an opinion was formed that this health condition of 20 years cannot be improved due to age. I convinced them to eat fish and vegetables for lunch and dinner just for one week. Fortunately, the schedule was followed and after a few days the morning blood sugar levels showed 5.5, which is better than mine! (The same medication was taken.)

I know this diet is not the most convenient one as it is not easy to buy fresh fish every day and find different ways of cooking it.

Check out my Coconut Fish post, that recipe is very simple and meal portions can be frozen too. The below recipe has more ingredients but it is still simple and can be also frozen.

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Fish Stew

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Cannellini Soup Recipe

No wonder this long winter 2015 in Melbourne feels unusually cold. They say it is the coldest winter in 25 years, and I say it is long enough to exhaust all ideas for various soups. If you are one of us who might be feeling a desire for a simple and comforting soup, here I am again with the quick and simple delicious recipe where you will need only ordinary ingredients. Also, kids love it!

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Cannellini Soup

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Alkalising Soup Recipe

Alkaline Diet

There has recently been so much interest in the PH impact from the food we consume that it generated just enough material for everyone on the Internet. Happy reading!

The only important thing we need to remember is that to achieve a good balanced system in our body we need to eat  good food. Of course, you could eat and drink bi-carb soda if you have to, but it is not going to work if you consume sugar and fatty fried starch. The real benefit of the alkaline diet is in eating healthy, there is nothing new really.

Consider this soup below as a medicine, as it contains all the most alkalising products :-).

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Chickpea Stew Recipe.

Famous Hummus, Middle-Eastern dip, is made of Chickpea. Hummus is a smart vegan dish. Like most legumes, Chickpeas are rich in protein, iron, calcium, and vitamins. Chickpeas also stand out for its lipid content; lipid is a better word for fat.

There is also Chickpea flour that is called Besan Flour. It is now produced in Australia and becoming more and more popular. If you replace wheat flour with Besan flour for a thickener you will reduce the carbohydrate content two fold, and also get gluten down to nil.

You can buy canned Chickpeas to save you time or use dried Chickpeas to preserve the nutritional value of the product.
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