(Almost) 50 Shades Of Green

Super Green Spring Broth, Integrated Wellbeing, Food Matters, Chrissie Tarbitt

Winter needn’t be the only time we enjoy great veggie soups and stews. Here’s my recipe for a peppery Super Green Spring Broth that works well all year round.

This recipe was inspired by the contents of a recent organic veg box delivery from our friends at Able & Cole, so don’t be afraid to experiment with what’s in your larder or fridge on any given day.  Apart from the ingredients, all you’ll need is one large pan, a pint jug and a stirring spoon!

The quantities below should serve 2 – 3 people.

Ingredients

  • leeks (2 large or 3 small, chopped)
  • celery (3 sticks, chopped)
  • cabbage (½, finely shredded)
  • broccoli (1 head, cut into bite-size pieces)
  • peas (1 cup)
  • watercress (1 handful, roughly chopped)
  • spinach (1 large handful)
  • butter beans (1 tin)
  • garlic (1 clove, diced)

Stock & Seasoning Ingredients

  • organic vegetable stock (1 pint)
  • Tamari soy (1 – 2 teaspoons)
  • Dijon mustard (½ teaspoon)
  • thyme (½ teaspoon, fresh or dried)
  • cayenne pepper (a pinch)
  • turmeric (¼ teaspoon)
  • coconut oil (1 teaspoon) (∗optional)
  • olive oil (1 tablespoon)
  • apple cider vinegar (1 teaspoon)
  • sea salt and ground black pepper
  • fresh coriander or flat leaf parsley (to garnish)

Process

  • Heat the olive oil in a large pan
  • Sautee the leeks, garlic & thyme
  • Add the celery and turmeric and stir until the celery softens
  • In a jug, mix the pint of stock, the Dijon mustard, a few twists of black pepper, the apple cider vinegar, a pinch of cayenne pepper & a few dashes of Tamari soy
  • Add the shredded cabbage and the contents of the stock jug to the main pan, and simmer for about 3 to 4 minutes
  • Then add the chopped broccoli
  • Simmer for a further 5 minutes or so, until the cabbage & broccoli are almost cooked through
  • Now add the watercress, the spinach & a cup of cooked peas
  • Add a teaspoon of coconut oil (∗optional) and simmer for a few minutes
  • Season (to taste) with sea salt & black pepper
  • Serve & garnish with a handful of freshly-chopped coriander or flat leaf parsley

I hope you like the Integrated Wellbeing Super Green Spring Broth as much as I do!

With love and wellbeing wishes,

Chrissie Tarbitt - Integrated Wellbeing

Get Up And Go Gorgeous Greens

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We all know that we need to eat more greens (especially raw ones) and for many of us, even if we love them, it’s hard to consume at least 5 portions a day.

It seems that the most important and healthiest vegetables (the green ones) are missing from a lot of our diets.

Juicing or blending really helps fill the gap and allows for far more efficient absorption of the vital nutrients in our greens such as essential alkaline minerals, calcium and magnesium. Greens are also rich in antioxidants, and cruciferous veggies, such as broccoli, kale, collards, watercress and rocket to name a few, speed up the liver’s ability to rid the body of ingested toxins. In addition, iron, vitamin C, beta-carotene are found in most of these greens (I could go on, but you get the picture), so you can see why I’m so enthusiastic about this daily ritual!

My Morning Favourite Combo

Makes approximately 1 ½ pints or 750ml to divide into glasses, cover and sip throughout the day or pour into a takeaway flask for your instant “on the go pick me up.”

  • One large celery stalk or 2 smaller ones (washed – no need to peel)
  • 1/4 a cucumber – peel if not organic
  • 1/2 an apple – peel if not organic. Add a whole apple if you prefer a slightly sweeter start to your day ☺
  • A handful of spinach leaves
  • 2 or 3 lettuce leaves
  • A small handful of kale
  • 500ml filtered water
  • A piece of peeled ginger
  • A generous squeeze of lime juice
  • Fresh mint leaves
  • 6 ice cubes

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Wash the leaves and add all the ingredients into your blender. If using a juicer you may want to add some filtered water afterwards to make it go further or simply add a few ice cubes instead.

Tips / Time-savers
Kale: I regularly buy a large bag of kale, wash it, chop it and place it in the freezer in an airtight bag. Once frozen it’s really easy to break some off for your morning juice. This cuts down morning prep-time and instantly cools your drink for an extra fresh taste. Do the same with collards, Swiss chard, etc.

Ginger: Ginger has antiviral and antifungal properties. It’s also an anti-inflammatory and stimulates circulation. As root ginger tends to come in quite large pieces, I peel and chop it into ready-made thumb nail size pieces and again put it in the freezer in an airtight bag. Fab – no messing about in the morning and a large root can last a few weeks. (If you too are a fan of ginger, grate a frozen piece into a glass of hot lemon at any time of the day ☺.)

This recipe is my favourite morning combo and one I keep coming back to. Have a look at my recent piece “Superfood Smoothies:  What’s All The Fuss About?” to read more about the many health benefits of regularly juicing or blending. Greens in particular are top of the list, so go ahead, get your creative juices flowing and experiment with your favourite greens: replace apple with pear, lemon juice instead of lime; or try adding broccoli florets, chard or collard leaves in place of kale. The combos really are endless!

And please share your favourites in the ‘comments’ below.

With love and wellbeing wishes,

chrissie-signiture