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Probiotic Vegetable Miso Soup

Probiotic Vegetable Miso Soup

by | Jul 19, 2023 | Immunity, Recipes

Woman with brain fog

Soups are my go to when I need to get lots of nutrients into my body in a short period of time. They are warming, comforting and can be nostalgic as well.  There is often an association of soups with when you were sick as a child, with Mum always whipping up a yummy soup to make you feel better.

This is one of those types of soups.  It’s a broth that’s packed full of veggies and protein and really yummy.  This is the perfect soup for someone who’s unwell as it’s very easy to digest and has lots of vitamins and minerals to support the immune system.  Shiitake mushrooms are a powerhouse of nutrients to support the immune system which is great for this time of year. Miso is a fermented food and is a probiotic which supports digestive health.  Again, great for someone that’s been sick and has had antibiotics.

This is comfort food.  Hot, steamy vegetable soup with the goodness of vegetables and protein.

Packed with Vitamin A for eye health and immune system support, and Vitamin C for antioxidant benefits (anti-inflammatory) and treatment and prevention of respiratory infections.

I love this soup, seriously (and I don’t even really like mushrooms!).  It’s delicious and you can feel the nutrients soaking in to your body.  It’s really easy to make – try it today!

Want my free age-defying secrets? (Silly question, i know!) click here now

Ingredients (Serves 4)

2 cloves crushed garlic

3 tsp grated ginger

1 litre (4 cups) good quality vegetable stock

1 medium sized onion, chopped

1 small zucchini, sliced

5 shitake mushrooms, finely sliced

1 stalk celery, sliced

1 medium carrot, sliced

190g firm organic non-GMO tofu (bean curd), chopped into 1cm cubes

1 cup baby spinach leaves

¼ cup miso paste

270g Soba noodles

chilli flakes, eschallots to taste.

Method

Place the stock, ginger and garlic into a large pot and bring to the boil.

Then turn the heat down and add the onion, zucchini, mushrooms, celery, tofu and carrot.

Cover and simmer on a low heat for for 12-15 minutes, until the carrots are cooked.

Cook the soba noodles as per the package instructions minus 1 minute. This is because the noodles will continue to cook in the soup when you add them. Remove the noodles from the water so they don’t continue to cook.

Turn off the stove and add the baby spinach, stirring it until it becomes soft.

Then stir in the miso paste and noodles. Add chilli and/or eschallots to taste.

Enjoy your soup x


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Susie Garden | Clinical Nutritionist & Naturopath

Are you a woman feeling stressed, flat and experiencing the challenges of peri/menopause?
It’s time to reclaim your youthful energy, radiance and self-assurance (and your ideal weight).
I’m here to help with my proven method.

Book your complimentary Pre-Screening Call here, and let’s see how I might help you.

Chocolate for Breakfast – Yes Please!

Chocolate for Breakfast – Yes Please!

by | Jul 18, 2023 | Anti-ageing, Recipes, Skin

Woman with brain fog

So if you’ve watched my video, you’ll know how much I looove chocolate!  And chocolate for breakfast is pretty decadent.  I experimented with chocolate oats and this recipe is pretty awesome…

This simple breakfast is highly nutritious, and will keep you satisfied for hours.  I used raw cacao which is truly amazing, with almost 3x the iron content of red meat, 30% more calcium than cow’s milk and one serve gives you 20% of your daily magnesium intake.

Raw cacao also contains neurotransmitters which are associated with feelings of happiness and wellbeing.  Yes – proof that chocolate makes you happy (like you didn’t know that already!)

And before I stop raving on about the health benefits of raw cacao – I have to mention the antioxidant content. Antioxidants reduce inflammation in the body.

Raw cacao has the highest antioxidant content of any food in the world.  This translates into cancer and other degenerative disease prevention, and there’s emerging evidence of an anti-aging effect due to collagen boosting activity.

Yes, this is chocolate I’m talking about lovelies!

I add chia seeds for additional protein and omega 3’s.

The oats (never use instant oats or those oats that come in sachets – please!) are of course a good complex carbohydrate rich in fibre (beta-glucan) which is known to lower bad cholesterol. Oats are also a great source of minerals such as manganese, selenium, phosphorus, magnesium, and zinc.

They may reduce cardiovascular disease, lower blood pressure and colon cancer.  

And the hazelnuts give you a little boost of fibre, potassium, folate and Vitamin E.

Phew!  For such a simple breakfast, it is seriously good for you.  And did I mention how gooooood it tastes!

Want my free age-defying secrets? (Silly question, i know!) click here now

Ingredients

⅓ cup rolled oats

1 cup non-dairy milk

1 tsp raw cacao powder

1 tblsp chia seeds

½ tsp vanilla extract

A handful of hazelnuts, chopped

Method

Mix the oats, chia seeds, milk, vanilla extract and raw cacao powder together in a bowl and soak overnight. If you forget, you can miss the soaking part and just put this together in the morning, however soaking helps your body to absorb the nutrients more easily.

Cook the mixture as per the oats packet instructions. Usually this will involve simmering over a medium-low heat for approximately 10-15 minutes, or until they’re at the consistency that you like to eat them.  Soaking will reduce the cooking time considerably.

While these are simmering, put a small pan over a low heat and gently toast the hazelnuts. These really only need to be warmed through. They burn easily so please keep an eye on them.

Once the oats are cooked, pour them into a bowl and top with the hazelnuts. Prepare for deliciousness xx

Let’s jump on a FREE Pre-Screening Call to talk about how we can get you feeling (and looking) amazing now and for decades to come!

 

Ready to live your best life? Click to Book your free pre-screening call now

Susie Garden | Clinical Nutritionist & Naturopath

Are you a woman feeling stressed, flat and experiencing the challenges of peri/menopause?
It’s time to reclaim your youthful energy, radiance and self-assurance (and your ideal weight).
I’m here to help with my proven method.

Book your complimentary Pre-Screening Call here, and let’s see how I might help you.

Peanut Butter Oats…You’re Welcome!

Peanut Butter Oats…You’re Welcome!

by | Jul 18, 2023 | Immunity, Recipes, Weight Loss

Woman with brain fog

I am seriously addicted to peanut butter (PB).

Luckily it’s pretty good for you, as long as you have the natural PB, not the heavily processed ones that have added sugar and all sorts of nasties (seriously, just have a look at the label of most PBs – it’s crazy!).  The BEST PB is from the health food store, that you make yourself. Just feed those peanuts into the machine and out comes your fresh peanut butter, nothing but nuts!

In summer, I’m a serious smoothie lover for weekday breakfasts, but sometimes I just feel like something different.  Particularly after teaching an early morning yoga class, I just want to come home and EAT!

My Peanut Butter Oats recipe is super easy to make, and it’s a night before job, so there’s no time needed in the morning – just eat it!  This is also perfect for a breakfast on the go and you can warm it up in the cooler months.

The oats are a good source of protein and provide long lasting fuel, with beta glucan, which is cardioprotective, stabilises blood glucose levels and supports the immune system.  Oats also provide a nice boost of minerals including manganese (anti-oxidant), phosphorous (bone health and energy supporting) and molybdenum (anti-carcinogenic) in high amounts.  The chia seeds in this recipe provide protein and omega 3s and the peanut butter contains Vitamin B1, B3, folate, Vitamin C & E, magnesium, protein and healthy fats. These nutrients are important to support a healthy stress response, and have an anti-ageing effect due to the high antioxidant content.

Soaking the oats breaks down the phytates which can bind the minerals and make them hard for the body to digest.  Same with the chia seeds, soaking them allows the body to digest them easily.

Adding some fresh blueberries and cacao nibs for extra antioxidants just tops this breakfast off nicely!

Best of all – this tastes sooooo good!

Want my free age-defying secrets? (Silly question, i know!) click here now

Ingredients (One serve)

⅓ – ½ cup rolled oats (or quinoa flakes if gluten free)

1 tblsp chia seeds (any colour)

1 tblsp natural peanut butter 

½ tsp natural honey or maple syrup (optional)

¾ cup non-dairy milk (I’ve tried Oat, Rice and Organic Soy – it all works)

OPTIONAL ADD INS:

1 tblsp LSA (ground linseed, sunflower seed and almond mix)

Fresh berries or other fruit

Nuts and seeds of your choice

Cacao nibs

Whatever really!

Method

Place the oats, chia seeds, PB, honey/maple syrup and milk into the jar (or bowl) and mix them together. Cover and place in the fridge overnight (6 hours does the trick).

Pop your add ins onto the oats the next morning, and enjoy x

Let’s jump on a FREE Pre-Screening Call to talk about how we can get you feeling (and looking) amazing now and for decades to come!

 

Ready to live your best life? Click to Book your free pre-screening call now

Susie Garden | Clinical Nutritionist & Naturopath

Are you a woman feeling stressed, flat and experiencing the challenges of peri/menopause?
It’s time to reclaim your youthful energy, radiance and self-assurance (and your ideal weight).
I’m here to help with my proven method.

Book your complimentary Pre-Screening Call here, and let’s see how I might help you.

Nourishing Roasted Pumpkin and White Bean Soup

Nourishing Roasted Pumpkin and White Bean Soup

by | Jul 18, 2023 | Immunity, Recipes

Woman with brain fog

Soup is a brilliant option to get lots of good veggies into you in a delicious, nurturing way.  Soups are easy and quick to make as well AND it gives you an excuse to eat toast for dinner!

My Nourishing Roasted Pumpkin and White Bean Soup has a natural sweetness from both the pumpkin and the roasting process.  Roasting the vegies until they start caramelising gives this soup some gorgeous extra flavours and depth.  It also helps release the betacarotene from the carrots to make it easier to absorb.

The white beans give a nice boost of protein which is satisfying and gives this soup a delicious creaminess.  The beans increase the fibre content, which helps to lower cholesterol and stabilise blood glucose levels, keeping you fuller for longer.

The pumpkin and carrot is packed with Vitamin A (supports the immune system) and betacarotene which is a major antioxidant vitamin which reduces inflammation in the body.  Adding in the ginger boosts the anti-inflammatory nature of this soup as well.

This soup is delicious served with some organic wholegrain sourdough bread or toast brushed with extra virgin olive oil.  You can also sprinkle some pumpkin seeds or pine nuts on top for some extra crunch.

Want my free age-defying secrets? (Silly question, i know!) click here now

Ingredients

1kg Jap pumpkin, cut into 2cm chunks

1 large carrot, cut into 2 cm chunks

1 large onion, cut into 2 cm chunks

4 cloves whole garlic, peeled

1 tblsp olive oil

2 tsp smoked paprika

1 litre good quality vegetable stock

1 BPA free tin of cannellini beans

1 tsp fresh ginger, grated

½ tsp dried chilli, to taste

Method

Preheat the oven to 180 deg C.

Place all of the chopped vegies in a large bowl and coat them with the olive oil and smoked paprika.

Lay the vegetables out on a baking tray and roast for 30 minutes, or until cooked through.

Set aside to cool slightly.

Place the roasted vegetables, the cannellini beans, ginger and vegetable stock in a blender and puree.

Put the pureed soup into a large saucepan over a low heat and simmer gently. If you like a bit of spice you can add the dried chilli, and stir through.

Simmer the soup until it’s warmed through your desired temperature.

Season to taste and serve with bread of your choice. Enjoy!

 

Ready to live your best life? Click to Book your free pre-screening call now

Susie Garden | Clinical Nutritionist & Naturopath

Are you a woman feeling stressed, flat and experiencing the challenges of peri/menopause?
It’s time to reclaim your youthful energy, radiance and self-assurance (and your ideal weight).
I’m here to help with my proven method.

Book your complimentary Pre-Screening Call here, and let’s see how I might help you.