Lunch

Contents

1. Aduki bean soup 
2. Carrot and coriander soup
3. Hot lentil soup
4. low calorie fish pie

Aduki bean soup
serves 6

                                                
Ingredients

2 cups (300g) aduki beans, soaked in water overnight

1 tbsp toasted sesame oil
1 small onion, chopped

1 small carrot, chopped

1 stalk celery, chopped

2 tsp cumin

1/2 tsp turmeric

2-3 garlic cloves, chopped

2 tbsp grated ginger

                                                            2 pints chicken or vegetable stock

                                                            sea salt

                                                            pepper

                                                            optional: 1/2 cup (120ml) freshly squeezed lime juice

                                                            optional:  handful chopped coriander

Drain the beans, place the beans along with 5 cups (1.2L) of cold water in a large heavy based pan and bring to the boil. Cook for one hour or until tender. Drain the beans and set aside. Heat the sesame oil over medium heat. Add the onion, carrot, celery, cumin and turmeric and sauté for 10 minutes or until tender. Add the garlic and ginger and cook for one minute. Add the beans, stock, salt and pepper to taste. Simmer for 25 minutes stirring occasionally. Blend in batches, pureeing until smooth. Add lime juice and coriander if desired. Can be eaten as a no sugar option lunch or starter.

Aduki beans are believed in Asia to be a kidney cleanser. They are high in fibre as well as being a good source of vegetable protein.

Carrot and coriander soup

serves 6

Ingredients

1 tbsp olive oil

4 -5 large carrots peeled and roughly chopped

half a large onion roughly chopped

1 and a half pints (900ml) vegetable stock

large bunch fresh coriander roughly chopped

Heat the oil in a large saucepan over medium heat. Saute the carrots and onions for a few minutes until the onion has softened a little. Pour in the vegetable stock and add the coriander. Bring to the boil and simmer until the carrots are tender @ 10 minutes. Remove from the heat and cool slightly. Puree until smooth using a blender. 

Carrots are a powerfood! Being an excellent source of vitamin A, they provide a host of health benefits including beautiful skin, anti-ageing as well as cancer and heart disease prevention.

Hot lentil soup

serves 4

Ingredients

1 tsp olive oil

1 carrot - grated

1 red onion diced

1/4 red chilli

2 cloves of garlic

1.5 pints of vegetable stock

1 tsp of turmeric

2 tbsp of red lentils - wash

1 tbsp of tomato puree

black pepper to season

Heat the oil in a large saucepan over medium heat. Saute the onions, garlic and chilli for a few minutes until softened. Add the rest of the ingredients and bring to the boil. Turn down the heat and simmer for 15 minutes. Remove from the heat and cool for a few minutes. Blend until smooth.

Chilli is amazing! Packed full of vitamins and minerals, all of which have illness and disease prevention properties. There is also a small study which found significant results pointing to the fat burning benefits of chilli! 

Turmeric is also extremely beneficial and is known to be an anti-inflammatory. Chronic inflammation can lead to heart disease, cancer, Alzheimer's and many other degenerative conditions.

Fish Pie

serves 6

Ingredients

500g fish (mixed or one type e.g. cod, haddock, salmon, prawns, cobbler etc. 

600ml semi skimmed milk plus 3 tbsp for the corn flour

2 medium leeks

1 large potato and 1 sweet potato sliced thinly

a knob of butter (5g)

1 clove of garlic chopped finely

2 tbsp of cornflour

25g mature cheddar cheese

1 tbsp peas

a handful of spinach

options: mushrooms, boiled egg, sweetcorn, tsp of cumin, turmeric, fresh ginger and or chilli (spices to be added at leek and garlic stage).

Place the white fish in a pan with the milk and black pepper, bring to the boil then simmer for 5 minutes. Take the fish out and set aside. Pour the milk out and keep for later.

Put the butter in a pan with the leeks and garlic, Saute(fry off) until softened. Then add the milk back in.

Put the 2 tbsp cornflour in  a cup and mix with the 3tbsp of cold milk. Add to the pan and stir until the milk starts to thicken (don't bring to boiling). Add the grated cheese and vegetables.

Season with sea salt and black pepper if required.

Pour the mixture into a baking dish (2 litre) and place all the potato slices overlapping over the top. Bake in a preheated oven (210 degrees celsius) for 25-30 minutes.