Delicious and Nutritious Pumpkin Soup

Ingredients

• 2 tbsp Lucy Bees Raw, Virgin coconut butter
• 2 onions, finely chopped
• 1kg pumpkins or squash, peeled, deseeded and chopped into chunks
• 700ml vegetable stock or chicken stock
• 200ml of full fat Coconut milk
• handful of pumpkin seed

Method

1. Heat 2tbsp of coconut butter in a saucepan, add 2 finely chopped onions cook for 5 mins, until soft but not coloured.
2. Add pumpkin, then carry on cooking for 8 mins, stirring occasionally until pumpkin starts to soften
3. Add the stock and season with mixed herbs and pepper. Bring to the boil, then simmer for 10 mins until the squash is very soft.
4. Add the coconut milk into the pan, bring back to the boil, then purée with a hand blender.
5. When the soup is ready top with pumpkin seeds

The soup can be frozen for up to 2 months.

Food remedies

Pumpkin is a great source of beta-carotene, which helps protects the body from damaging molecules called free radicals. Free radicals damage cells through a process known as oxidation. Over time, this damage could lead to a number of chronic illnesses. There is evidence that eating more antioxidants foods helps boost your immune system, protect against free radicals, and may lower your risk of heart disease

Pumkin in rich in B-complex and minerals like copper, calcium, potassium & phosphorus good source of dietary fiber & mono-unsaturated fatty acids

Pumpkin seeds are an excellent source of tryptophan is converted by the body into the feel-good neurotransmitter serotonin. The body cannot produce tryptophan so we need to get enough through our diets, if we don’t we could suffer from a deficiency leading to low serotonin levels which are associated with mood disorders, anxiety and carbohydrate cravings.

Both Coconut and Pumkin have anti-inflammatory anti-fungal & anti-parasitic properties.

The Food Remedy - Beetroot

Beetroot is a delicious root vegetable with dark, purple skin and pinky purple flesh. It sweet flavours and vivacious colour offers itself to both sweet and savoury dishes. It can be eaten you raw, by simply peel with a potato peeler and grate into a salad or my favourite way it using a spiralizer which turns into pretty ribbons. It can also be cooked in boiling water this usually takes around 15 minutes, or roasted at 180ºC until soft.

Since Roman times, beetroot has been viewed as an aphrodisiac. It has a 'medium' Glycaemic Index of 64 and a an extremely low GL of 2.9 which means it’s converted into sugars very slowly which helps to keep blood sugar levels stable keeping you in the health promoting zone.

One study by Wake Forest University in North Carolina, USA found that the high content of nitrates in beetroot may help fight the progression of dementia as nitric oxide in the blood, produced by the nitrates in beetroot, helps increase blood flow to the brain. Beetroot’s folic acid may also play a part as studies suggest it can help protect against Alzheimer’s and dementia.

Folic acid is also essential for normal tissue growth and is crucial to the development of a baby’s spinal cord during the first three months of pregnancy as it helps prevent spinal cord defects such as spina bifida. Making beetroot a great food for expand mums to be munching on in the first few weeks of pregnancy.

Beetroot contains soluble fibre, which has also been shown to have cholesterol lowering competencies. It also contains carotenoids and flavonoids, which help prevent LDL or ‘bad’ cholesterol from being oxidised and deposited in the arteries.

Raw beetroot should have their stalks fresh, not wilting and roots nice and firm and intact.

Nutty Pesto

Do you want to boost your immune system? Boost your metabolism? Eat to be happy? Then this pesto is just what you need! Rich in essential fatty acids, protein and antioxidants and it also contains plenty of immune boosting antioxidants. 2 Tbsp of walnuts 2 Tbsp of pine nuts 40g (1/4 cup) grated Parmesan cheese 25g (1/2 cup) fresh basil 2 garlic cloves 115ml (1/2 cup) extra virgin olive oil Put all ingredients in a food processor and blend until a smooth pesto paste.

Pesto doesn't have to be teamed with pasta! I love pesto but to be honest im not a massive fan of pasta, so here are 5 way I enjoy pesto without pasta. 1. Mix It Into Dips Mix a little pesto in with live natural yogurt or sour cream, 2. Drizzle over salads Thinned with a little more oil and drizzle over for summer salads. 3. Use on bread instead of butter Using pesto instead of butter an entirely different layer of flavor to sandwiches or toast! 4. Dress vegetables Instead of butter or gravy, use a tablespoon of pesto to garnish your vegetables. 5. Smear on chicken Pop in the oven and bake for a delicious moist chicken!

Health Benefits of Radishes

Radish are part of the cruciferous vegetable like broccoli, spouts and cauliflower but are typically underappreciated pushed around on crudité and generally over looked. Despite this radishes are said to be both antibacterial and anti-fungal as well as a mild diuretic. They are a very rich source of Vitamin C, contain both folic acid and anthocyanins which are believed to be excellent for easing sinus congestion, sore throats and chest colds.

Radishes also contain a group of compounds called isothiocyanates. Researchers at University in India tested parts of the radish against human cancer cells. The results of their study were published in the September 2010 issue of "Plant Foods For Human Nutrition," and show that the compounds in the radish bulb and root, affect genetic pathways in the cancer cells, inducing cancer cell death.

Radishes also contain fiber which helps ensure your bowels fully function. Fiber can also slow the absorption of sugar which could help improve blood sugar levels. A healthy diet that includes insoluble fiber may also reduce the risk of developing type 2 diabetes.

Their high vitamin C content means that regular consumption of radishes could help prevent viral infections. Other benefits of vitamin C may include protection against immune system deficiencies, cardiovascular disease, prenatal health problems, eye disease, and even skin wrinkling.

They contain a variety of sulfur-based chemicals which can help increase the flow of bile, which is helpful in maintain a healthy gallbladder and liver, and could also help improve digestion. Radishes are also good to eat with starchy foods such as pasta, potatoes, and grains as they have enzymes that aid in the secretion of digestive juices

The green tops are highly nutritious and mineral rich and should be valued as their roots. They are also delicious so don’t throw them away! They contain far more vitamin C, calcium, and protein than the roots. Add them to green smoothies, salads or juice them.

Do carrots help you see in the dark?

Did your mother tell you eating carrots would help you see in the dark? Well this old wives tale has some truth whilst they may not actually help you see in the dark carrots really do give your eyes a boost because they contain beta-carotene, which the body is able to convert into vitamin A, an essential vitamin for healthy vision!

Carrots are those faithful vegetables loved by all, they are one of the most widely used and enjoyed vegetables in the world, they grow relatively easily, and are versatile in a number of dishes and cultural cuisines from Asian stir fries to Western Roasts .

However Carrots are not only deliciously tasty but they contain a cocktail of nutrients including beta carotene, vitamin K, C and B8, pantothenic acid, folate, potassium, iron and copper.

Carrots are one of the known food that could help lower cholesterol also because of their high soluble fibre content. A Canadian test found that men who ate about two and a half raw carrots every day saw their cholesterol sink an average 11% and another German study concluded that the amount of beta carotene in one or two carrots also boosted good HDLs significantly.

Due to their rich potassium content they may help protect the heart. Potassium is a vasodilator it helps relax the tension in your blood vessels and arteries, increasing blood flow and circulation, boosting organ function throughout the body which could help reducing the stress on the cardiovascular system.

Eating a carrot every day reduces the risk of stroke by 68%. Many studies have strengthened the belief in the “carrot effect” on the brain. Studies conducted on stroke patients revealed that those with highest levels of beta carotene had the highest survival rate.

So raw sliced in salads, juiced, boiled, steamed or roasted carrots are always a good choice for your health!