SOUP-ERFOOD! Venison Broth to Build Muscles, Chorizo and Kale to Boost Immunity - Our Nutrition Guru Is Bowled over by the Recipes in a New Book That Proves These Irresistible Blends Are the Ultimate

The Mail on Sunday (London, England), February 22, 2015 | Go to article overview

SOUP-ERFOOD! Venison Broth to Build Muscles, Chorizo and Kale to Boost Immunity - Our Nutrition Guru Is Bowled over by the Recipes in a New Book That Proves These Irresistible Blends Are the Ultimate


Byline: Jackie Lynch NUTRITIONAL THERAPIST

IT WAS every mother's failsafe solution to just about everything: a nice hot bowl of soup. There are few things as com forting when you're feeling under the weather - and scientific trials actually back up this old wives' remedy. One recent study found that chicken broth contains the com pound carnosine, which boosts immunity in the early stages of flu, aiding recovery, while warmth and steam ease symp toms immediately.

We've all embraced the 'smoothie' philosophy of drink ing our nutrients, and soups are really a hot version, with dif ferent combinations offering unique nutritional benefits. Because they are reduced, removing water, they become concentrated. This means that they pack a similar punch in terms of vitamins, minerals and antioxidants to eating whole vegetables. And as these deli cious recipes, which I have picked from the new book Magic Soup, by Nicole Pisani and Kate Adams, show, there are many more exciting and substantial options than chicken or cream of tomato.

The concoctions detailed here have specific benefits, but you might simply use them as inspi ration for your own combina tions. The brilliant thing about soup is that it's hard to go wrong, so enjoy FITNESS BEST APPLE CIDER FOR FANS BEETROOT THIS sweetly perfumed beetroot soup is packed with a range of nutrients, with just one serving containing almost all your daily recommended amount of folate as well as a healthy dose of iron. Both are vital for the production of red blood cells that carry oxygen around the body, enhancing energy levels.

urce of Beetroot is a natural source of nitrates, which research has shown to increase endurance levels in athletes. The red pigments in beetroot, called betalains, have powerful antioxidant, anti-inflammatory and detoxification properties, although these can be diminished by a lengthy cooking time.

Coupled with the anecdotal anti-inflammatory benefits of cider vinegar and a generous serving of fresh dill, which is full of compounds that protect against free radicals, this soup should keep you fighting fit.

NUTRITION PER SERVING Cals: 184 Carbs: 21g Fibre: 4g Protein: 6g Fat: 9g Saturates: 5g SERVES 5 ? 4 large or 6 small whole beetroot ? 2 tbsp apple cider vinegar ? 300-400ml hot chicken or vegetable stock, depending on how thick you like your soup ? 2 tbsp chopped fresh dill ? Sour cream, to serve ? Dried edible rose petals, to garnish (optional) ? Flaky sea salt to garnis Flak MP2Gbb METHOD Preheat the oven to 200C/Fan 180C/ Gas mark 6. Wash the beetroot and cut off all but 2.5cm of the stalks.

tra wat halfwa Place in a roasting tray and add enough water to come about halfway up the sides, plus the vinegar. Cover with foil and bake for 40-45 minutes, or until soft.

Allow the beetroot to cool, and then rub off the skins with kitchen paper. Roughly chop the beetroot, then blend with the stock and chopped dill. Season with salt.

Serve warm or cold with sour cream. Add the rose petals for an eye-catching garnish.

COLDS CHICKEN, FOR LEMON AND MINT MANY ancient healing philosophies, from Ayurveda to traditional Chinese medicine, include variations of chicken soup, and modern academic studies have found such broths help relieve inflammation in the upper respiratory tract. The magic ingredient here is the homemade stock, which contains a range of highly absorbable minerals and compounds from the broken-down bones and cartilage. Chicken and fresh chicken stock are also excellent sources of amino acids to help break down mucus, promote sleep and relieve inflammation. Quinoa is rich in protein.

NUTRITION PER SERVING Cals: 227 Carbs: 5g Fibre: 2g Protein: 39g Fat: 5.5g Saturates: 1.5g SERVES 4 ? 2 litres chicken stock ? 4 boneless, skinless chicken thighs ? Zest of 1 unwaxed lemon, in strips ? A good handful of fresh mint leaves, chopped ? 100g quinoa, rinsed ? Juice of 1 lemon ? …

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SOUP-ERFOOD! Venison Broth to Build Muscles, Chorizo and Kale to Boost Immunity - Our Nutrition Guru Is Bowled over by the Recipes in a New Book That Proves These Irresistible Blends Are the Ultimate
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