Sweet Potato, Spinach and Lentil Soup with Cashew nuts

My Home-made soup to help heal and soothe a poorly tummy and gut

Last week was show week at Laine Theatre Arts, which also meant numerous trips to Costa Coffee and the sweet shop for an afternoon energy boost, then whether spoons later that evening for a post bowl of chips and a glass of wine. Safe to say, since then I have been feeling the side effects. My energy levels, digestive system, skin.. you name it, it’s caught up with me! (7 days worth of stage makeup didn’t help either) hello spots! *cries*

This being the case, I have devised a recipe full of all the necessary ingredients to give my body the chance to detox and heal. As a sufferer of IBS, my poor tummy has been in knots, so implementing root vegetables alongside taking an effective probiotic should soon soothe the pain in no time!

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The Ingredients!

  • 200 g lentils – These contain heaps of great vitamins needed for the bodies healing process. They’re packed full of folate, protein, fibre, manganese, iron, vitamin B1, B6, Zinc and potassium! The insoluble fibre within IBS helps prevent IBS and the discomfort that comes with it, which is especially important for me as I struggle implementing fibre into my gluten-free diet!
  • 1 avocado – Avo’s are packed full of antioxidants and are rich in Vitamins A, C and E, whilst also brilliantly being a strong anti-inflammatory – perfect for avoiding bloat!
  • 1 large sweet potato – These carbohydrates are fantastic sources of fibre, pottasium and manganese, which also serve’s as an anti-inflammatory! Also contains Vitamins A, C, B1, B2, B3 and B6
  • 2 large handfuls of spinach – A popular super-food, and for good reason. Spinach is rich in Chlorophyll and will give your soup that nice green colour! Again, a strong anti-inflammatory and contains high sources of vitamin K and omega 3.
  • 3 carrots – Brilliant for gut health due to their high content of vitamin A, C, E and fibre.
  • 1 red bell peppers – The red pepper in particular has the highest amount of vitamin C, which is perfect to fight against disease due to it boosting the immune system. Great for when you’re run down! They also have several phytochemicals and carotenoids which lavish the body with anti-inflammatory and antioxidant benefits
  • Chopped dill 2 tbsp – Supports digestion by stimulating the digestive juices within the stomach. Research has also shown that it reduces the free radicals in the body
  • 1 handful of cashews (roughly chopped) – High in phosphorus, magnesium, zinc, and magnesium, they support heart and bone strength!
  • 4 cloves of garlic – Potent but antibacterial, antiviral and an anti-inflammatory.
  • 1 brown onion – The phytochemicals in onions along with their vitamin C help to improve immunity… and mainly it’s in here because it makes it taste really good.
  • vegetable stock
  • 1 tbsp coconut oil – Only used for frying in this recipe so the benefits aren’t necessarily ingested. Read up on coconut oil here

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FOOD PREP: FOR BUSY BEE’S LIKE ME

VEGETABLE LASAGNA

(and yes… it’s gluten free… surprise surprise!)


We all know how crappy student living can be. Do you ever get trapped in what seems to be a never ending routine of the same meals over and over and over again. It’s fair to say I’ve been stuck in a rut recently when it comes to my eating habits; tea time especially… or dinner for you southerners. Sorry! I will forever be a supporter of the old age northern argument, it’s most definitely BREAKFAST, DINNER & TEA – and supper if you’re lucky.

Here’s an example: 

  • Monday: Quorn Chicken and vegetables
  • Tuesday: Cod fillets and vegetables
  • Wednesday: Omelette with vegetables
  • Thursday: Quorn chicken with vegetables
  • Friday: Cod fillets with vegetables (or maybe chips with curry sauce if I happen to be out at 2am…..)  – but you get the gist.

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This dish has provided me with 6 meals to mix and match over the next couple of weeks. Just make sure you have enough freezer space…… you can annoy housemates if you have to use theirs….. oops.

What you’ll need:

  • 3 red peppers
  • 2 aubergines
  • 2 Carrots cut into sticks
  • 1 onion
  • I cal cooking spray
  • tomato sauce – I used Loyd Grossman
  • white sauce – Loyd Grossman
  • 125g ball mozzarella
  • handful cherry tomatoes, halved
  • gluten free lasagna sheets (I used Asda’s own)

*be careful of what sauces you choose, some may contain wheat flour – if you’re not lazy like me then make your own!

Instructions:

  • Heat oven to 200C/fan 180C/gas 6.
  • Deseed the peppers, halve, then cut into large chunks. Chop the ends off aubergines, then cut into slices around ½cm thick . Chop carrots into sticks and onions into small chunks (up to you really!) and half the cherry tomatoes.
  • Line 2 large baking trays with foil or grease, then place vegetables on top. Cover with the spray and season well for added flavour! Roast for 25 mins until lightly browned. I used paprika, mixed herbs, salt & pepper.
  • Reduce oven to 180C/fan 160C/gas 4. Lightly oil an ovenproof serving dish. Layer some of the roasted vegetables on the bottom, then pour over a third of the tomato sauce. Top with a layer of lasagne, then drizzle over a quarter of the white sauce. Repeat until you have 3 layers of pasta!
  • Pour the remaining white sauce over the top layer, making sure the whole surface is covered. Scatter mozzarella over the top. Bake for 45 mins until bubbling and golden.

and……

  • …… if you have an unhealthy desire for cheese like myself, go ahead and grate some extra cheese on top. It’s naughty, but sooooo good!
  • feel free to use literally whatever vegetables you want next time! because who doesn’t love experimenting!

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Lots of love! http___signatures.mylivesignature.com_54494_137_F16886703C971A877405D5FEA6C61B1C