Glycemic Load:  4

Ingredients:

1 Tbsp deodorized coconut oil

4 large carrots, peeled and chopped

1 large onion, chopped

900ml vegetable stock

1 large bunch  fresh coriander, roughly chopped

Salt and pepper to taste

Method:

Heat the oil in a large saucepan over  medium  heat.

Sauté the carrots and onion  for a few minutes until the onion  has softened a little.
Pour in the vegetable stock and add the coriander.

Bring to the boil, and cook  until the carrots are tender,

about 10  minutes.

Remove  from heat and allow to cool  slightly.

Puree  the soup  until smooth, using a hand blender or food  processor.

Adjust seasoning to taste.

Reheat gently  before serving, if necessary.

Download the pdf here

The post Summer Carrot & Coriander appeared first on Generation Health.

Glycemic Load:  2

Ingredients:

1 tsp deodorized coconut oil

1 large red onion, chopped

Salt and pepper

2 x 400g cans chopped tomatoes

250g spinach

2 cups  red  lentils

2 cups  water

2 tsp dried basil

1½ tsp ground cardamom

1 tsp ground cumin

½ tsp cayenne pepper

½ tsp curry powder

Method:

Heat the oil in a large pot over  medium  heat, and cook  the onion  until golden brown. Season with salt and  pepper.

Mix in tomatoes, spinach and lentils, and pour  in water.

Season with basil, cardamom, cumin, cayenne pepper and curry  powder.

Bring to the boil,  reduce heat to low and simmer 25 minutes,  stirring occasionally, until lentils are tender .

Transfer the soup  to a blender (or use a hand held blender) and blend until smooth  before serving.

Download the pdf here

The post Spicy Red Lentil & Spinach appeared first on Generation Health.

Glycemic Load:  3

Ingredients:

2 Tbsp coconut oil

1 onion, finely chopped

1 large carrot, diced

½ large cauliflower, in florets

½ large broccoli, in florets

1 large apple, peeled and diced

1-2 tsp ground cumin

1 tsp  whole  cumin seeds

1 tsp ground coriander

1 tsp ground turmeric

½ tsp ground ginger

¼ tsp cayenne pepper

1 litre vegetable stock

1 can coconut milk/cream

1 bunch  fresh coriander

1 can borlotti  beans, rinsed  and drained

Salt and pepper to taste

Method:

Fry onion  and carrot in coconut oil for 5 minutes.

Add  cauliflower, broccoli, apple and spices.  Stir well and cook  for 1-2 minutes.

Add  stock,  bring  to the boil,  then  cover  and simmer for 15  minutes.

Stir in the rest of the ingredients and simmer until the coconut has melted.

Serve  hot.

Download the pdf here

The post Cauliflower & Coconut appeared first on Generation Health.