Boost the flavor, not the salt. Rely on fragrant herbs and spices for fabulous flavor without the sodium.

Spicy parsnip soup with ras-el-hanout breadcrumbs

Ingredients (~3 litres soup)
-1 onion, chopped-1 kg parsnips (~5 big parsnips), peeled and ruffly chopped into cubes-2 cloves of garlic, ruffly chopped-1 teaspoon coriander powder-½ teaspoon cumin powder-½ teaspoon turmeric powder (~kurkuma poeder)-¼ teaspoon chili powder-2 liters vegetable stock-2 pita breads (cut into small cubes)-2 tablespoon olive oil-1 teaspoon ras-el-hanout (Moroccan spice blend)

Directions

1) Prepare the soup :Add olive oil to large saucepan over medium heat. Fry the onion until soft (~5 minutes), add the garlic and spices and cook for a couple of minutes to release the flavors.Add the parsnips and the vegetable stock and  simmer for 20’ at a low heat until the parsnips are soft.Take off the heat and blend with hand mixer or food processor.

2) Prepare the bread crumbs :Mix 2 tablespoons of extra vergine olive oil with 1 teaspoon of ras-el-hanout spikes.  Mix pita cubes with olive oil mix and toast for approximately for 5 minutes at 180 °C (~350 °F).


Short-cuts: if you don’t have the different spices available, you can replace the spices by using curry powder. 
Tip:
-Cook once – enjoy twice : make a double batch and freeze in containers of 1 litre.
-Kids usually like parsnips because it has a sweet flavor. For a child-friendly version of this soup – use less chili poeder.

We eat the same thing everyday…always vegetables!!!

I’m in week 4 of my program at the Institute of Integrative Nutrition and decided to get my blog going again and share some healthy tips and recipes with you. Hope you enjoy it.  

'We eat the same thing everyday…always vegetables!!!' …shouted my daughter Sienna,… sometimes she calls it ‘grown-up’ food as well,…some work to be done,… After a lot of drama she ate her food anyway,…and seems to enjoy it, so I decided to share the recipe.

Stir Fry Chicken, Bok Choy (~Chinese Cabbage) and Rice

Ingredients (~ 4 people)

-3 tablespoons of soy sauce

-1 tablespoon rice vinegar

-1 tablespoon sesame oil

-1 teaspoon cornstarch (~maizena)

-2 boneless, skinless chicken breasts (500 g), slices in thin strips

-2 tablespoons vegetable oil-2 garlic cloves, thinly slices

-2 teaspoons minced peeled fresh ginger

-4 bok choys (2 if large), slices (~or spinach)

-2 hands full of soy bean sprouts-cooked rice, for serving 

Directions

1. Prepare marinade chicken : combine soy sauce, sesame oil, vinegar.

2. Prepare chicken : heat oil, add garlic and ginger over medium-high heat until fragrant, about 30 seconds. Add chicken in a single layer (don’t overcrowd the wok/skillet, otherwise chicken will cook). Cook, stirring, until lightly browned (~6 minutes). Add bok choy (or spinach) and soy bean sprouts, stirring, until bok choy slightly wilts, about 1 minute. Add soy sauce mixture and cook until sauce thickens slightly.

3. Serve with rice

Tip : for those who want to cut back on carbs can skip the rice and use more soy bean sprouts

Stir frying is a low fat cooking technique that cuts calories while creating healthy & delicious meals.