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natural choice blog

January recipe

17/1/2023

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​After talking about supporting the immune system last week, I wanted to share a favourite recipe of mine that includes so many immune boosting ingredients.  This recipe is for a soup but you can easily convert it into a stew by increasing the chunky elements.
 
Immune boosting minestrone soup
Serves 6
Prep time:  10 mins
Total time: 40 mins
Ingredients
  • 1 tsp Grated fresh ginger
  • 1 tsp Turmeric
  • 3 cloves of Garlic, minced
  • 3 Tbsp rapeseed oil
  • 1 cup chopped leek
  • 1 cup chopped carrots
  • 3 cups vegetable broth
  • 3 cups water
  • 1 tsp sea salt
  • 1 cup small pasta pieces
  • 1 medium courgette, halved and thinly sliced
  • 1 tin cannellini beans
  • 3 cups baby spinach
  • 1 cup frozen peas
  • ½ tsp pepper
 
 
Method
  1. Heat the oil in a large pot over medium-high heat. 
  2. Add the Ginger, turmeric and garlic to the pan and heat through for 2 minutes
  3. Add leek and carrots; cook, stirring occasionally, until softened, 5 to 6 minutes. 
  4. Add broth, water and salt; cover and bring to a boil over high heat. 
  5. Add pasta and reduce heat to medium-high; cook uncovered, stirring often, for 5 minutes. 
  6. Add the courgette; cook, stirring occasionally, until the pasta is al dente, about 5 minutes. 
  7. Stir in beans, spinach, peas and pepper. 
  8. Cook, stirring occasionally, until the kale is wilted, about 2 minutes. 
  9. Ladle the soup evenly into 6 bowls
 
An added option is to top with some fresh baked croutons, you can also add some chicken/fish/tofu/egg etc.  Optional vegetable swaps are: Broccoli/peppers/beetroot/butternut squash
 
Enjoy and wishing you all a healthy 2023!
 
 
 
 
 
You can follow carina at:
www.itsanaturalchoice.com
www.breaking-fads.com 
Rest & Reset webinars - https://bit.ly/3UKdkZH
Follow her journey on Facebook & Instagram:
@itsanaturalchoice
@welovebreakingfads
Rest & Reset
 
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    Carina Kennedy was formerly a Nurse, now a Nutritional Therapist and Herbalist living in the west of Ireland.  Her passion is food, health and teaching clients to gain control of their life with simple techniques.

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  • Home
  • Carina's natural Blog
  • Online programs
  • Herbal medicine
  • Nutritional Therapy
  • Detox and Weight Management
  • Iridology
  • Naturopathy
  • Reflexology
  • Reiki
  • Price listing
  • Contact Me
  • Testimonials
  • WORKSHOP DIARY
  • Reiki courses
  • Cupping
  • Recipes
  • Wellness in the workplace
  • Group talks