The Recipe for Life: Healthy eating for real people

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GREEN PEA SOUP

Vivid green, this soup is one of my favourites–for my taste buds and my heart. Peas are packed with folic acid and Vitamin B6, both of which are proven to improve cardiovascular health, and this benefit is not lost when the peas are cooked.

EVERYDAY

serves 6

1 bouquet garni

3 sprigs of fresh thyme

4 sprigs of fresh parsley

small bunch of fresh mint

2 cloves

1.3kg (3lb) (shelled weight) fresh peas (or use frozen, if not in season)

50g (2oz) spinach

2 Little Gem (Boston) lettuces

1 tbsp olive oil

2 leeks, trimmed and diced

8 celery sticks, finely diced

freshly ground black pepper

low-fat crème fraîche, to serve

1 In a large lidded saucepan, bring 2 litres (3½ pints) of unsalted water to the boil. Add the bouquet garni herbs, cloves and peas and simmer for 30 minutes until the peas are very soft.

2 Meanwhile, wash the spinach and remove the stems, and shred the lettuce leaves.

3 Heat the olive oil in a non-stick frying pan set over a medium heat and sauté the leeks and celery for 4 minutes. Then add these to the pea mixture.

4 Finally, add the spinach and lettuce leaves to the soup at the end of the cooking time for the peas and simmer for just 2 more minutes.

5 Don’t forget to remove the bouquet garni and herb sprigs before you take the soup off the heat and whiz it up with a hand-held blender.

6 Add a good helping of freshly ground black pepper on top and serve hot with a swirl of low fat crème fraîche.

CAULIFLOWER AND CHICKPEA SOUP

Cauliflower is a good source of vitamin C and is a member of the cancer-fighting cruciferous family, along with Brussels sprouts and broccoli. This is a gently flavoured soup, even with the curry paste.

EVERYDAY

serves 4

1 medium onion, peeled and diced

2 garlic cloves, peeled and crushed

2 tbsp olive oil

1 tbsp cumin seeds

1 litre (1¾ pints/4 cups) vegetable stock

1 tsp curry paste

1 small cauliflower, cut into small florets

1 x 400g (14oz) tin chickpeas, drained and rinsed

freshly ground black pepper

fresh coriander (cilantro) leaves, to serve

squeeze of fresh lemon juice, to serve

1 Gently fry the onion and crushed garlic in olive oil for 4–5 minutes in a large saucepan set over a medium heat, until the onion starts to soften. Add the cumin seeds and fry for another minute.

2 Next, add the vegetable stock and curry paste and bring to the boil. Reduce the heat and add the cauliflower and chickpeas. Simmer over a low heat for 10 minutes or until the cauliflower is tender.

3 Using either a hand-held blender or liquidiser, blend the soup to your desired consistency. Serve with some freshly ground black pepper, a few coriander (cilantro) leaves and a squeeze of fresh lemon if you like.

WATERCRESS SOUP

Watercress is packed with over 15 vitamins and minerals, especially vitamin C, calcium and iron. So enjoy this soup whenever the mood takes you, as it tastes great too!

EVERYDAY

serves 4

1 tbsp olive oil

1 medium onion, peeled and finely chopped

2 garlic cloves, peeled and finely chopped

1 tsp curry powder