Lemony Lentil and Kale Soup

Functional Foods for Menopause - These are foods that actually do stuff in the body. On one level, the food you eat can help balance your blood sugar and energy levels. On another it keeps you feeling satiated and also nourishes you. The cherry on top is to use the very subtle yet magical powers of food to help support your body in times of need.
 

At this time of your life, that means phytoestrogens. Phytoestrogens are plant-based chemicals (the good kind), which are structurally similar to oestrogen and exert a weak oestrogenic effect.  They include soy beans, lentils, beans, chickpeas, tofu, barley, rye, oats, alfalfa, apples, pears, carrots, fennel, onion, garlic, sunflower seeds, flaxseeds, liquorice root.
 

This delicious Lemony Lentil Kale soup fits perfectly and tastes great. Wonderful for the colder weather too. 

Ingredients

Serves 4-6 

1 tbsp extra virgin olive oil

1 onion, finely chopped
1 tsp turmeric
2 tsps ground cumin
Juice of 2 lemons
250g red lentils
1.5 litres of good quality stock
4 handfuls of kale, washed, trimmed, and shredded

Seasoning

Method

1. Heat a large pan and add the olive oil. Add the onion and sauté until soft and golden
2. Add the spices and fry for another couple of minutes until fragrant. 
3. Add the juice of 1 lemon and stir thoroughly.
4. Next, add the lentils and stir well, followed by the stock. Simmer for 25–35 minutes, or until the lentils have cooked through. Add the juice of the second lemon and season to taste.
5. Sauté the kale in a olive oil until it slightly softens and goes bright green.
6. Serve the soup topped with the kale.
7. Enjoy!

Simple Red Lentil and Tomato Soup

Ingredients

1 tbsp coconut or olive oil

1 large red onion

2 garlic cloves

2 tsp ground cumin

700g cherry tomatoes

200g red lentils

2 vegetable stock cubes

Small bunch fresh parsley/coriander (optional)

Black pepper

Method

1. Finely chop the red onion and garlic
2. Heat the oil in a large saucepan over a medium heat. Cook the onion and garlic for 2-3 minutes until lightly golden
3. Add the cumin and mix thoroughly for 1 minute
4. Add the tomatoes and cook over a high heat, stirring frequently until the tomatoes turn into a bit of a mush
5. Rinse the lentils well and add to the pan
6. Make up the stock using the stock cubes and 1 litre of boiling water. Stir to combine before adding half of the stock to the pan. Leave the lentils to cook until soft, about 15-20 minutes, adding more stock if required to loosen the mixture in the pan
7. Once the lentils are soft, add the remaining stock and, using a stick blender, whizz to a smooth consistency
8. To serve, add a few twists of black pepper and sprinkle with chopped herbs
9. Enjoy!

Mason-Jar Salad Recipe

New recipe!! You might have seen mason jar salads on social media. They’re great – and not just because they look cool in a photo. It’s easy to make a couple of day’s-worth in one go, saving you time in the kitchen. 

It is a kind of upside-down way to make your salad but ensures the whole lot doesn’t go soggy by lunchtime. Simply empty it out onto a plate when you’re ready for it and the ingredients you put in first (the wetter ingredients) end up on the top, while the more delicate ingredients like the salad leaves end up on the bottom without being squashed.

Here’s how you make your own in simple steps: 

1. The dressing goes in first. This is really important as it guarantees the leaves don’t get soggy. Add enough so it can (eventually) coat all your ingredients.
2. Next pop in your robust veg like beetroot or fennel.
3. You can then add any softer veg like cucumber or green beans.
4. Don’t forget your healthy fats – put in some olives or avocado.
5. Add a layer of protein – tuna, chicken, egg, tofu – as well as any other things you’re using like cheese, nuts or seeds – those ingredients that you want to stay dry until just before you eat it.
6. The leafy greens go in last. That way they’re kept nice and dry and, when you turn the jar over and empty onto your plate, the leaves make the salad bed.
7. Enjoy!

Butternut Spicy Stew

This is a great recipe for energy balance as it includes wonderful slow-release energy from the butternut squash and chickpeas. Coupled with the anti-inflammatory spices and zesty lemon, this is a fab Summer dish.

Ingredients - Serves 4 

400g can coconut milk

1 tsp vegetable bouillon (or veg stock cube)

1 tbsp curry powder

1 tbsp turmeric

½ tsp ground cardamom

2 tbsp fresh ginger, grated

400g tin chickpeas

400g can chopped tomatoes

1 butternut squash peeled and cubed (about 800g)

1 medium onion, chopped

2 tbsp olive oil

Pinch salt

2 tbsp lemon juice plus 1 tsp lemon zest

2 large spring onions, thinly sliced

2 tbsp plain live yoghurt

Method:

1. In a large saucepan mix together coconut milk, vegetable bouillon, curry powder, turmeric, cardamom, 1tbsp grated ginger.

2. Add chickpeas (and their liquor), tomatoes, butternut squash, and onion, and mix to combine.

3. Bring to the boil and simmer for about 20-30 mins.

4. Make lemon-onion drizzle: in a small bowl, whisk together olive oil, lemon juice and zest, spring onions, remaining grated ginger, and pinch salt.

5. Serve the stew with quinoa or half a baked sweet potato, plain yoghurt, and drizzle with lemon-onion drizzle.

6. Enjoy! 

Salmon Fishcakes

Both fresh and tinned salmon are great sources of Omega 3 fatty acids which are essential for good brain health. 

This is a super easy recipe and is suitable for all ages. And it’s a great way to use up extra mash!

Serves 4

Ingredients:

200g salmon fillets or 1 x 200g tin wild red salmon

4 medium sweet potatoes, peeled and chopped

1 medium onion, peeled and chopped

1 tbsp olive oil

1 egg, beaten

2 tbsp fresh parsley, chopped

1 tbsp butter

Method:

1. If using fresh salmon, bake for 20 minutes until cooked.

2. Boil the sweet potatoes until tender, approximately 15 minutes. Drain and mash.

3. Sauté the onion in the olive oil for a few minutes until transparent.

4. In a large bowl, mix all the ingredients together (except the butter) to form 8 small fishcakes.

5. Place in the fridge for 1 hour before cooking – this will firm them up.

6. Gently fry in butter until crisp on both sides and serve with your choice of vegetables or salad.

7. Enjoy!

Friday Night Fakeaway recipe – Chicken Tandoori
 

It’s the end of the week and you fancy some spicy food. What better than this fabulous chicken tandoori recipe? Even better, the herbs and spices in this dish lend it anti-inflammatory properties. And for vegetarians, tofu would work perfectly! 

Ingredients - Serves 2

2 chicken breasts, skinned, boned, and cut into bite-sized chunks (or 1 pack firm tofu cut into bite-sized chunks)
85g natural yoghurt
Handful of flaked almonds
1/2 tbsp lemon juice
2 garlic cloves, crushed
1/2 tsp fresh ginger root, grated
1/2 tsp ground cumin
1/2 tsp ground coriander
1/2 tsp ground turmeric
Pinch of cayenne pepper
Generous seasoning with salt and black pepper 

Method:

1. Place the chicken pieces (or tofu) in a shallow casserole.
2. Mix together the rest of the ingredients and spread over the chicken (tofu), then cover the dish and place it in the fridge to marinate for at least an hour.
3. Bake the chicken (tofu) in the marinade at 200°C/400°F/gas mark 6 for 35-40 minutes until meat is cooked thoroughly. Do not turn.
4. Serve with brown basmati rice and steamed vegetables or a big green salad.
5. Enjoy!