Creamy carrot and ginger soup

Creamy carrot and Ginger soup

The weather is getting a little colder here, so I’ve been craving warmer meals. This Vegan Carrot Ginger Soup is just what we need.

Soup is a simple, yet flavorful  that is packed full of goodness! Chopped fresh ginger is blended with chunks of carrot and coconut milk to create this creamy, delicious soup. 

We have included some simple and wholesome ingredients. You should have everything in your cupboard. Nothing fancy at all.

Did you know that include ginger can boost your health as well as adding delicious flavour to your dish. Ginger may also be used as a pain-reliever and may be used as a treatment for degenerative health disorders. Ginger has shown to display antimicrobial, antioxidant and anti-inflammatory effects.

Then you have carrots which contain vitamin Aantioxidants, and other nutrients.

Evidence suggests that eating more antioxidant-rich fruits and vegetables, such as carrots, can help reduce the risks of cancer and cardiovascular disease. Carrots are also rich in vitaminsminerals, and fiber. 

 

I don’t know why but I think we find ourselves focused on comfort food in winter and not always the healthiest nutritious options. Soups and stews can become your best friend for the season. Try them healthy (do not drown soups in cream or unnecessary fats)keep them tasty, colorful, and full of vitamins.

 

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Creamy carrot and Ginger soup
Begin be heating up a large skillet to medium high heat. Melt the coconut oil. Add onion, garlic, and ginger. Cook until onion is almost clear, about 5 minutes. Add carrots and vegetable stock, bring to a boil. Reduce heat to simmer. Cook until carrots are nice and soft, about 25 minutes. Slowly stir in coconut milk (or coconut cream if using). With an immersion blender, blend soup until smooth. Add salt to taste. Serve hot!
Prep Time 5 mins
Cook Time 25 mins
Servings
people
Prep Time 5 mins
Cook Time 25 mins
Servings
people
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Adrenal Recovery Soup



Adrenal Recovery Soup – Our glands may be tiny, but they have powerful abilities to affect how we feel each day and how we manage what comes our way in life. You may have heard of the terms, “adrenal burn-out” or “adrenal fatigue” which mean that the glands have been exhausted beyond their daily duties.

A diet high in stress-inducing chemicals, sugars and certain other properties directly affect your glands. They can disrupt your sleep, hormone function, and your weight and mood.

When you are not feeling your best the food choices you make become even more important to your health. Especially when your adrenals respond to stress your cell metabolism speeds up, burning many more nutrients normally needed. With adrenal fatigue, the cells have used up much of the body’s stored nutrients, creating a nutritional void. Good healthy food is the best source for replenishing these nutrients. 
So something you can do right now to improve your diet and support your adrenals is start adding in our ‘Adrenal Recovery Soup’.
If you are suffering from fatigue, when you eat is very important. By eating healthy food at frequent and regular intervals. This can help avoid low blood sugar and make a difference in your health and energy levels.

Adrenal Fatigue Diet Tips

  • Eat breakfast within 1 hour of waking – don’t leave it too long to get your cortisol levels into gear.
  • Don’t skip meals especially breakfast – you need to get your blood sugars up at the beginning of the day.
  • Don’t wait too long to eat meals with adrenal fatigue, the body has a difficult time storing energy, to eat smaller meals at regular intervals.
Make this delicious recovery soup recipe for a healthy recovery from fatigue. A 100% healthy choice to assist with recovery. A vegetable soup proved helpful in restoring adrenal function. Plus it’s low-cal, packed with vitamins and healthy.

Try this home recipe to help boost your health – 

Recipre from Elaine  www.facebook.com/elaineking.kinesiology/

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Adrenal Recovery Soup
Servings
Ingredients
Servings
Ingredients
Instructions
  1. Sauté your onion, garlic, coriander & olive oil Add in your courgette, celery, smoked paprika, green beans and sauté for 10mins Add in your chopped tomatoes and your vegetable stock ( We recommend using the Kallo yeast, gluten and lactose-free stock cube, also free from MSG) Bring to the boil and simmer for 20mins
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Low Carb Pancakes (Paleo, Gluten-free and Keto friendly)

So there are lots of variations for pancake recipes floating around on the internet but this one of our favourite recipes we want to share that we think suits alot of dietary needs.

These 6-ingredient keto low carb pancakes with almond flour and coconut flour are so easy, fluffy, and delicious. Paleo and gluten-free, too!

These pancakes only require a small amount of ingredients. All of them are pretty common to find if you do even a little keto or gluten-free cooking at least occasionally.

The other best part? It’s a flexible recipe! Add some melted butter to the batter, add in blueberries and you can have blueberry pancakes.

I hope you enjoy them let us know what you think in the comments.

 

 

 

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Low Carb Pancakes (Paleo, Gluten-free and Keto friendly)
Prep Time 5 mins
Cook Time 15 mins
Servings
pancakes
Ingredients
Prep Time 5 mins
Cook Time 15 mins
Servings
pancakes
Ingredients
Instructions
  1. Whisk all ingredients together in a bowl until smooth. (Batter should be the consistency of typical pancake batter. If it's too thick, add a little more milk.) 2. Preheat an oiled pan over medium-low to medium heat. Put the batter onto the hot pan and form into circles. Cover and cook about 2 minutes, until bubbles start to form. 3. Flip and cook another 2 minutes, until browned on the other side. Repeat with the rest of the batter.
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Homemade Bone Broth




 

 

This broth recipe is simple and healthy,no waste! Full of amino acids, vitamins, minerals and collagen.

What is Broth?

It is a mineral rich infusion made by boiling bones of healthy animals with vegetables, herbs and spices, also a powerful health addition that you can easily add to your family’s food.Bone broths are nutrient-dense, easy to digest, rich in flavor and they boost healing.

This simmering causes the bones and ligaments to release healing compounds like collagen, proline, glycine and glutamine that have the power to transform your health.

  • Treat leaky gut syndrome – The gelatin in the bones typically used for making it (such as knuckles, feet, and other joints) is said to help seal up holes in intestines. (People who have leaky gut syndrome have porous intestinal lining.) This “patching” can help ease chronic diarrhea, constipation, and even some food intolerance’s. ( Jill Grunewald – Healthful Elements) While helping overcome food intolerance’s and allergies.
  • Boost immune system. Because of bone broth’s high concentration of minerals, Mark Sisson, author of The Primal Blueprint, goes as far as to call bone broth a “superfood” that can strengthen your immune system.
  • Sleep better. Research has shown that glycogen, found in bone broth, may help improve sleep and ward off fatigue.
  • Improve joint health – The phosphorus, magnesium, and calcium in the bones seep out into the broth, leaving you to sip all those essential nutrients for your own healthy bones.
  • Reduce Cellulite – by improving connective tissue.

How to Eat Bone Broth

    • Drink it straight up. Put it in your to go cup and drink it on the way to work.
    • Freeze for later use. Pour bone broth into ice cube trays and freeze. You’ll have individually portioned at the ready.
    • Make soup or Stew. Use it as the base for any soup or stew.

Thanks to Caroline one of our course leaders for sharing her homemade recipe. To see more of Carolines healthy and delicious recipes visit her website; https://kinesihealth.com/


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Homemade Bone Broth
Instructions
  1. 1.If you are using raw bones, improves flavour to roast them in the oven first. 2. Cover the carcass with filtered water. 3. Add the cider vinegar. This helps to draw minerals and nutrients out of the bones. 4. Add the peppercorns, veg & seaweed if using. bring the broth to a boil. Once it has reached a vigorous boil, reduce to a simmer and simmer until done. 5. During the first few hours of simmering, you'll need to remove the impurities that float to the surface. A frothy/foamy layer will form once boiling starts and it can be easily scooped off with a big spoon. Throw this part away. 6. Simmer for up to 24hrs, 8-12 hrs is fine too! 7. You'll also need a large stock pot to cook the broth in and a strainer to remove the pieces when it is done.
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Fabulous Fat Bombs

Fat Bombs are an excellent way to get a concentrated source of high-quality fats that will provide energy and even satisfy your sweet tooth! Fat bombs are the perfect antidote for sweet cravings, but without the sugar. And the magic secret? They will actually keep you full.

I love adding the pinch of Himylan salts Himalayan salt is also mined from ancient sea beds, so it is pure from modern environmental toxins. It provides a whopping 84 trace minerals. Himalayan salt benefits include supporting weight loss, detox, and balanced hormones.

One great thing about this recipe is that theres no real cooking. It’s a very simple treat to make and you’ll want to make it over and over again.

NOTE : If you increase your healthy fat  keep in mind you you MUST lower your carbs otherwise you are back on the unhealthy diet which is high fat and high carbs AND the fat you eat must be a healthy fat such as coconut oil, butter, extra virgin olive oil, avocado etc.

Thanks to caroline our course leader for sharing her delicious recipes to see more recipes from Caroline and find out about her upcoming course visit –  /www.facebook.com/kinesihealth/

 

 

 

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Fabulous Fat Bombs
Servings
Ingredients
Servings
Ingredients
Instructions
  1. 1.Gently melt the first three ingredients together. 2.Take off the heat and stir in the rest. 3.Pour into mini moulds (or if like me you haven't got any, pour into a lined square tin/dish.)
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5 minute NO Bake Protein Balls

An easy healthy snack or on-the-go breakfast option! Filled with healthy ingredients.

Having tasty snacks available that are healthy and can give you energy during the day are important in helping staying fit and healthy. When you have these healthy options on hand, you will not be
tempted to just munch on a chocolate bar or some biscuits that would give you a sugar rush for a littl
fit and healthy. When you have these healthy options on hand, you will not be tempted to just munch on a chocolate bar or some biscuits that would give you a sugar rush for a little while but would leave you feeling fatigued and hungry in an hour.

These energy balls are sweet enough to pass as dessert, but they also make a great on-the-go .Honestly, they’re perfect for ANY time of day! It will only take you about 5 minutes to prepare, although you will have to leave them to chill in the fridge to a couple of hours.

     It doesn’t require baking or any special skills!

 

 

 

This recipe was shared from by Elaine King our Diploma 2017 one of our students based inDonegal to see more from Elaine and get more great recipes join her facebook page –  https://www.facebook.com/elaineking.kinesiology/

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5 minute NO Bake Protein Balls
Add rolled oats, cashew nuts, pitted dates, cacao nibs, coconut oil, vanilla essence, and coconut milk to food processor. Pulse until ingredients are blended. (about 10-12 times) Dust over lightly with cacao powder to finish. Form energy bite mixture into 1" balls and place on parchment paper lined baking sheet. Cover and place in refrigerator for 2 hours. Serve!
Servings
balls
Ingredients
Servings
balls
Ingredients
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Chocolate Coconut Cashew Bars

Chocolate Coconut Cashew Bars

by Elaine King

Just 5 simple ingredients with no baking required. These are wheat free, dairy-free and sugar-free, a perfect alternative to those with diet restrictions and looking for a healthier option. Who said chocolate bars cant be delicious yet healthy!

Coconut cashew bar - KinesiologyZone recipe

The base is a blended concoction of raw cashews, oats and coconut oil that seriously resembles cookie dough, both in taste and texture.

The divine chocolate topping is simply a mix of cacao powder, honey and a few pinches of sea salt. Coconut flakes are optional but can add an extra layer of decadence.

This recipe was shared from by Elaine King our Diploma 2017 student based in Donegal to see more from Elaine join her facebook page –  https://www.facebook.com/elaineking.kinesiology/


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Chocolate Coconut Cashew Bars
Prep Time 20
Servings
Ingredients
Chocolate Topping
Prep Time 20
Servings
Ingredients
Chocolate Topping
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Easy Healthy Homemade Granola Recipe


Homemade granola can be a healthy and delicious treat. Most of the granola in the store are high in sugar, contains unhealthy fats and oils, and is packed full of fillers and unnecessary ingredients.

 Making up your own granola at home is really easy, quick, and allows you to control the amount of sugar and quality of ingredients, while also adding in the flavours that you love. It also makes your house smell amazing!
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Easy Healthy Homemade Granola Recipe
Try this energy-boosting granola breakfast to start your day. This homemade granola is leaps and bounds more tasty than any store-bought granola. It is also a far more healthy granola option.
Prep Time 5` mins
Cook Time 15 mins
Passive Time 30 mins
Servings
Ingredients
Prep Time 5` mins
Cook Time 15 mins
Passive Time 30 mins
Servings
Ingredients
Instructions
  1. Melt the coconut oil and add in the honey, syrup and vanilla essence. Add the almonds, mixed seeds, oats and cinnamon into the mix.
  2. Bake in the oven for 15 mins at 160 degrees. Add raisins and desiccated coconut if you want, mix and bake for 7 more mins.
Recipe Notes

We hope you try it and make sure to leave in the comments below how it tasted.

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No Bake Healthy snack bars.

Recipe of the week – No Bake Healthy snack bars.

from Caroline Mc Grath

These are a staple in my house – healthy snack bars . They are full of protein, essential fats and low in sugar, and will keep you going. I like them for breakfast or if I need a quick bite between meals. They are a perfect gluten and dairy free snack to bring along when you are on the move.

They are so versatile you can put your own spin on them by adding whatever nuts, seeds or dried fruit you like. I have made these with dark choc chips which is a great way to get my son to eat them. I’ve also made them without any fruit or chocolate chips, but instead with raw cacao powder added to the liquid blend for an extra hit of minerals, vitamins and antioxidants. As raw cacao is bitter, use it to taste by balancing it with the sweetener, preferably rice malt syrup as it is fructose free.

For those with nut allergy and schools that have a no nut policy, just use any blend of seeds instead of nuts and tahini paste instead of nut butter. You can also crumble this into a bowl and add milk for a gluten free granola cereal.

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No Bake Healthy snack bars.
Prep Time 30 mins
Cook Time 0
Passive Time 2 hours
Servings
Prep Time 30 mins
Cook Time 0
Passive Time 2 hours
Servings
Instructions
  1. Mix your 3 cups of nuts and or seeds in a bowl to combine. Scoop out one cupful and blend on high until it mostly forms a powder or flour, leaving in a few chunky bits.
  2. Scoop out another cupful onto a chopping board and chop these for a mix of textures. Add all back to the bowl and stir.
  3. Add the coconut flakes, and the dried fruit and stir.
  4. In a small saucepan on a low heat, gently melt the coconut oil, nut butter or tahini and sweetener together stirring to blend. Add vanilla extract, the pinch of salt and cinnamon powder to taste.
  5. If using raw cacao, only stir it in a spoonful at a time and taste to see if you need more sweetener. Allow the liquid mix to cool before adding it into the dry mix.
  6. Stir the lot to combine.
  7. If using the choc chips version, add these last. Once all is combined, pour into a glass dish, and press it all down with the back of a spoon, until it looks solid and even.
  8. Put the lid/cover on and allow it to set in the fridge for about a couple of hours before cutting into bars.
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