Autumnal Soup and Bugs!

Autumn the clocks have now gone back signalling the end of summer and this means we have officially moved into autumn and then comes winter.

I’ve been working in schools and mixing with lots of people which makes the odds for catching any bug going round higher than normal….and if you have children they will no doubt bring home the bugs to share with you.

So now is a good time to boost your immune system and dose up on: 

Vitamin C which you can get from oranges, papaya, sweet potatoes, butternut squash, tomatoes, broccoli, spinach, brussel sprouts and red peppers

Vitamin D from oily fish, cheese and egg yolk (Vitamin D is a fat soluble vitamin which means in needs fat for the body to absorb it).

Garlic contains several antioxidants and when prepared 15 minutes prior to cooking it activates its immune boosting enzymes.

Spinach is nutrient-rich containing folate, which helps the body produce new cells and contains lots of lovely antioxidants.

Eggs - orange slices

I think maybe… a soup starter of butternut squash, pepper and sweet potato (with garlic) soup followed by a salad of baby leaf spinach, boiled egg and smoked mackerel with a dressing of freshly squeezed orange juice and the spice, cumin. So lots of vitamins and minerals, protein from fish and eggs, and carbohydrates from the veg. 

Does that sound good?

Soup is a great food as you can use up different vegetables from the fridge to make a different soup each time. It is also great to have before a meal as it is quite filling so you won’t overindulge in your main meal. What a fantastic way to help with weight loss?

Also, as you add water/stock to it, it helps toward keeping you hydrated and adds to your water quota for the day.

The other great thing about soup is it is so easy and quick to make.

Here is the recipe for:

 Butternut Squash, Red Pepper and Sweet Potato Soup

  • Prepare and dice…1 butternut squash, 1 red pepper, 1 sweet potato, 2 carrots, couple of sticks celery, 1 onion
  • Crush 2 garlic cloves
  • Place all ingredients in a pan and lightly sauté. Add about a pint or more of stock and simmer until veg is soft. Leave to cool slightly then blend until smooth.

This quantity will probably serve about 4 to 6 depending on the size of your veg used.

Let me know if you tried it…and why not take a photo and upload it to Facebook 

Enjoy! :0)




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