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BACK OF THE FRIDGE SOUP

Back of the Fridge Soup

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There is a common theme to many of the recipes I create, that is to reduce waste. This is for good reason when 8 – 10% of greenhouse gas emissions come from waste food. This may not sound much but when 1.3 billion tonnes of food is wasted globally a year, it amounts to a lot. So my reckoning is, if we all do a little bit where we can, cherish that food, appreciate the time, energy, water and work that has gone into producing it, then we might just help to slow down climate change (notice the inspirational book from Hugh Fearnley-Whittingstall!)

So this recipe is what I call ‘Back of the Fridge Soup’ as it does use up what you have. So if you don’t have the vegetables and tins I’ve used here, use what you have. Just make the veg content up to 1.2kg, use a tin of chickpeas, cannellini beans, kidney beans or even baked beans! The tomato sauce will add an extra depth of flavour!

I added a roasted red pepper as it is what I had left over and I wanted to add a splash of colour. Feel free to omit it or use a fresh red pepper added at the same time as the courgettes.

Give it a try!

BACK OF THE FRIDGE SOUP

Joanne Iceton
A soup to warm the soul
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Prep Time 15 minutes
Total Time 30 minutes
Course Appetizer, Soup
Servings 8 servings

Ingredients
  

  • 1 tbsp rapeseed oil or use a basic olive or vegetable oil
  • 1 large leek sliced
  • 2 large carrots chopped (don't peel)
  • 4 celery sticks chopped
  • 2 medium parsnips chopped (don't peel)
  • 2 medium courgettes chopped
  • 1.5 litres vegetable stock
  • 1 can butter beans keep the liquid to use as additional stock
  • 1 can pearl barley drained, you can also used a good handful dried (see below) or just leave out
  • 1 roasted red pepper optional

Instructions
 

  • Wash and prepare all of the vegetables
  • Add the oil to a large lidded pan, heat on medium then add the leeks, carrots, celery and parsnips. Cook covered until they start to soften but don't allow to brown. If they do start to turn colour, add a splash of water.
  • Add the vegetable stock, courgettes, beans with the water from the can (this also helps to thicken due to the starch content) and drained pearl barley or dried.
  • Bring to a boil, cover and simmer for 10 mins until all veg is cooked then stir through the red pepper (optional). If using dried barley, you will need to simmer for about 30 mins to cook them
  • Serve with crusty bread warmed in the oven.
Keyword soup, vegetables

The recipes are free to everyone to use (please give credits to us if you choose to use them), and always will be, but our non-profit organisation incurs many costs to keep it running. If you would like to help keep it going, please consider giving a donation. If you feel inspired to try more, why not invest in our Recipe Collection, available online or from our Eco Market. 

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Nutritional Benefits:

This soup contains six different vegetables (pulses like butter beans are classed as one of your five a day) that offer benefits such as being anti-inflammatory, may help to reduce the risk of certain cancers, may help to boost immunity, may help to reduce heart disease, regulates insulin levels, promotes good digestion and much more.

Simple Veg & Chicken Stir Fry

Simple Veg & Chicken Stir Fry

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This recipe came about after I found bits of veg, including sprouts, lurking in the fridge and some leftover cooked chicken. I don’t tend to use measurements when cooking like this but have added them here if you feel unsure of your cooking skills.

For the recipe, I have given the measurements for raw chicken and the steps needed. As I used cooked chicken, it was a matter of heating this through until hot – I used 2 chicken breasts for ours.

If you wish to make this vegetarian/vegan, feel free to use a substitute (Quorn, pressed tofu, seitan etc or cauliflower).

I served this with crispy potato wedges – who says you have to have rice or noodles with stir fry?

SIMPLE VEG & CHICKEN STIR FRY

Joanne Iceton
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Course Main Course
Servings 4 servings

Ingredients
  

Stir Fry

  • 1 tbsp. rapeseed oil
  • 300 g boneless chicken cut into chunks
  • 1 garlic clove crushed (or use 1 tsp garlic paste)
  • 1 cm fresh ginger grated (or use 1 tsp ginger paste)
  • 1 onion sliced or 4 spring onions
  • 2 red/yellow peppers sliced
  • 150 g sugarsnap peas/mangetout
  • 250 g mushrooms sliced
  • Handful of sprouts shredded (or use any kind of cabbage)

Veg Alternatives - use 800g whatever veg you have in, just cut into slices)

  • 1 tsp. flour/cornflour
  • 2 tbsp. light soy sauce
  • 1 small orange, juiced about 50ml

Potato Wedges

  • 4 large potatoes scrubbed
  • 1 tbsp rapeseed oil
  • 4 tbsp polenta
  • Salt & pepper

Instructions
 

  • Prepare the ingredients.
    Heat a frying/sauté pan/wok then add the oil then chicken stirring continually until lightly brown.
  • Add the garlic and ginger, stirring to coat the chicken, then add the onions, sliced peppers and whole sugarsnap peas/mangetout. Stir in the mushrooms and sprouts/cabbage.
  • Once mixed, sprinkle over the flour and stir to coat then add the soy sauce and orange juice.
  • Turn the heat to low/medium and cover. If you don’t have a lid for your pan, use a sheet of foil tucked in the pan as a makeshift one. Just be careful when lifting this off - use tongs if you can.
  • Leave to simmer for 10 mins to ensure the chicken is cooked through. Check to see if there is any pink in the meat, if so, simmer for a further few minutes then serve.

Notes

I served these with crispy potato wedges; just cut large potatoes in half lengthways then into wedges. Put in a bowl then add the oil, toss together then sprinkle over the polenta then season with salt and pepper. If you have no polenta, just leave it out. This just adds a crispy element.
Tip on a baking tray (no need to grease as there is oil on the wedges) and bake at 200c for 20-25 mins. If your wedges are quite thin, they will take less time and visa versa for thicker wedges.

The recipes are free to everyone to use (please give credits to us if you choose to use them), and always will be, but our non-profit organisation incurs many costs to keep it running. If you would like to help keep it going, please consider giving a donation. If you feel inspired to try more, why not invest in our Recipe Collection, available online or from our Eco Market. 

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Nutritional Benefits:

Cruciferous vegetables such as  brussel sprouts are an excellent source of  natural antioxidants, as well as  essential vitamins (especially  vitamin A, C, E and lutein which adds to this its anti-ageing, anti-cancer and  immune boosting properties).  Cruciferous vegetables may help prevent chronic diseases, including cardiovascular diseases, type 2 diabetes, various forms of cancers and more. Cooking them lightly as in stir fries not only prevent nutrient loss, but also the sulphurous smell released when overcooked.

Peppers are a rich source of vitamin C (for healthy cells and to absorb iron), E (for healthy cells and circulation) and B6 and again have anti-cancer properties.

Onions of all types are truly a superfood containing vitamin C and compounds which have anti-cancer, anti-inflammatory and  antibacterial properties, and may reduce the risk of heart disease as well as regulating insulin response (insulin resistance is often a precursor to developing type 2 diabetes).

The compounds in mushrooms not only help to boost the immune  system but  help to  prevent  auto-immune diseases such as arthritis and lupus. Like most plant foods, they have  anti-cancer properties. They are a source of  protein and many B vitamins, potassium, and iron.

All vegetables contain varying amounts of soluble fibre. Dietary fibre can help to reduce the risk of heart disease, stroke, type 2 diabetes and bowel cancer.

Chicken is packed with B vitamins, zinc (helps to fight infection and increase resistance to coughs and colds, helps to control fluctuating hormones an keep the heart healthy), sulphur and selenium. Like all meats, it is a source of protein, essential for growth and repair of cells. It is also a good source of tryptophan; an amino acid which is used to make serotonin (a brain chemical) which induces sleep and helps to ease stress.

Potatoes cannot be counted as one of your 5 a day but are high in vitamin c, potassium, some B vitamins and fibre, especially if the skin is retained.

Spiced Autumn Soup

Spiced Autumn Soup

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A soup to warm the soul and nourish the body. Full of vibrancy and nutrients.

The recipe contains roughly 1.2 kg of vegetables, not including the tomatoes and kale/leafy cabbage, so feel free to substitute using up what you have. If you have no tomatoes, a can will do but the colour will be slightly different.

#lovefoodhatewaste

Spiced Autumn Soup

Joanne Iceton
A soup to warm the soul and nourish the body. Full of vibrancy and nutrients.
Print Recipe Pin Recipe
Prep Time 15 minutes
Cook Time 30 minutes
Total Time 45 minutes
Course Appetizer, Soup

Ingredients
  

  • 1 tbsp rapeseed oil or use olive or vegetable oil
  • 1 large leek sliced
  • 1 carrot chopped
  • 2 celery sticks chopped
  • 1 tsp. dried oregano
  • 1 garlic clove crushed, or use 1 tsp. garlic paste
  • 2 tsp. ground cumin
  • 1 tsp. chilli flakes optional
  • 2 tbsp. tomato puree
  • 75 g red lentils
  • 5 tomatoes chopped
  • 2 courgettes chopped
  • 1 red pepper chopped
  • 250 g cauliflower chopped to include stalk and leaves (this is about half a medium cauliflower)
  • 80 g kale sliced, or use another dark leafy cabbage
  • 400 g can chickpeas do not drain
  • 1.5 litre vegetable stock

Instructions
 

  • Wash and prepare all of the vegetables; there is no need to peel the carrots.
  • Heat a pan to medium then add the oil along with the leek, carrot and celery. Stir, cover and cook for 10 mins to soften.
  • Stir in the oregano, garlic, cumin, chili if using, tomato puree then lentils. Add the stock and cover. Bring back to a boil then turn to a simmer and cook for 10 mins.
  • Add the tomatoes, courgettes, pepper, cauliflower kale and chickpeas (including the liquid - this will help to flavour and thicken the soup slightly). Continue to cook until the veg is just tender.
  • Serve with crusty bread if wished.
Keyword autumn, soup

The recipes are free to everyone to use (please give credits to us if you choose to use them), and always will be, but our non-profit organisation incurs many costs to keep it running. If you would like to help keep it going, please consider giving a donation. If you feel inspired to try more, why not invest in our Recipe Collection, available online or from our Eco Market. 

Thank you

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Nutritional Benefits:

Onions of all types (standard, red, shallots, leeks and spring onions) are truly a superfood containing vitamin C and  compounds which have anti-cancer, anti-inflammatory and  antibacterial  properties, and may reduce the risk of heart  disease as well as regulating insulin response (insulin resistance is often a precursor to developing type 2 diabetes).

Carrots are full of alpha and beta carotenes (antioxidants which help prevent heart  disease, reduce the risk of certain cancers and lower the risk of infections amongst other benefits). Beta carotene is converted by the body into vitamin A;  essential for growth, boosting immunity and healthy eyesight. As vitamin A is a fat soluble vitamin, cooking with a little oil helps the body to  absorb more of this nutrient. They are also a source of vitamins C and E, rich in soluble fibre and help to keep blood sugars steady.

Peppers are a rich source of vitamin C, E and B6 and again have anti-cancer properties.

Kale contains the highest levels of antioxidants, calcium and iron of all vegetables as well as being a good source of vitamin C.

Chickpeas like all pulses offer protein and both soluble fibre and insoluble fibre. Soluble fibre helps to prevent blood sugars from rising rapidly and prevent heart disease. Both  fibres are essential for good digestive health. They are also a source of B vitamins, iron, magnesium, potassium and calcium.

The antioxidants in garlic, chilli and cumin not only protect the heart but are anti-inflammatory, have an antiseptic action and have anti cancer properties. Cumin also helps to aid digestion by stimulating the secretion of pancreatic enzymes necessary for efficient digestion and nutrient absorption.

Soup such as this recipe form a complete meal and help to ease the symptoms of colds through alleviating congestion, acting as an inner heating system and are easily palatable when you may be off your food.

Chunky Minestron Soup

Chunky Minestrone Soup

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Just the thing to warm you up on a chilly day.
This is my version of the traditional Italian soup. Made with a variety of vegetables along with pasta and the addition of pulses to add protein to make a complete meal.

There is no set vegetables to use in this soup so feel free to experiment, even using a bag of frozen; just use about 1 kg and ALWAYS add onion (feel free to finely dice if needed).

Enjoy – Jo x

Nutritional Benefits:

Tomatoes contain vitamins C and E, anticancer properties and may ease symptoms of asthma.  Adding fat (as in olive or  vegetable oil) boosts the absorption of the valuable antioxidant lycopene and vitamins further.

Onions are truly a superfood containing vitamin C and compounds which have anti-cancer, anti-inflammatory and  antibacterial  properties, and may reduce the risk of heart  disease as well as regulating insulin response (insulin resistance is often a precursor to developing type 2  diabetes).

Carrots are full of alpha and beta carotenes (antioxidants which help prevent heart disease,  reduce the risk of certain cancers and lower the risk of infections amongst other benefits). Beta carotene is converted by the body into vitamin A; essential for growth, boosting immunity and healthy eyesight. As vitamin A is a fat soluble vitamin, cooking with a little oil helps the body to  absorb more of this nutrient. They are also a source of vitamins C and E, rich in soluble fibre and help to keep blood sugars steady.

Peas, green beans, and beans are all legumes with a high protein content essential for all  structures in the body to rebuild itself. They contain B vitamins to unlock energy from food and a healthy blood and immune system, vitamin C; helping to  absorb iron, create healthy skin, teeth and bones and immune system, vitamin K; used by the body to form blood clots and help wounds heal and like all vegetables are full of soluble fibre. Soluble fibre helps to control and lower blood cholesterol, prevent strokes and heart disease.

Butter beans like all pulses offer both soluble fibre and insoluble fibre. Soluble fibre helps to prevent blood sugars from rising rapidly and prevent heart disease. Both  fibres are essential for good digestive health. They are also a source of B vitamins, protein, iron and calcium.

Soup such as this recipe form a complete meal and help to ease the symptoms of colds through alleviating congestion, acting as an inner heating system and are easily palatable when you may be off your food.

 

 

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Niçoise Frittata

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This is another simple and quick dish which can be cooked in the oven or in a pan and finished under the grill.

Nutritional Information:

Eggs are an excellent all round food offering protein and amino acids needed by the body for it to repair itself. They contain many nutrients including vitamin A to benefit eye health, vitamin B12 (fighting depression and tiredness), vitamins D and K (keeping bones strong), iron, zinc, omega 3’s and choline (a nutrient needed for the  development of memory and learning in the brain). Studies show that egg  consumption can help to prevent chronic age related conditions like heart disease, eye degeneration, memory loss and loss of muscle mass. 

Tomatoes are full of vitamin C, antioxidants which are cancer preventative, potassium (essential for maintaining fluid balance and muscle/nerve function) and compounds which prevent blood clots.

Peppers are an excellent source of vitamin C and anti-cancer antioxidants.

Green beans like all legumes, are a source of protein (important for building, maintaining and repairing all cells), B vitamins, vitamin C and like all vegetables, soluble fibre.

Although tuna is an oily fish, once it is canned, it loses many of it’s  omega 3 fatty acids but still offers protein and vitamin D.

The sulphur compounds in garlic which create its odour also offer many health benefits from helping to minimise the risk of heart disease, certain cancers (colon, stomach and  prostrate), can help to prevent stomach ulcers and is a natural antibiotic, antiviral and antifungal food.

 

Tasty Thai Curry

Tasty Thai Curry

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This dish is another way to increase vegetable consumption.

This vegan curry is very mild (feel free to increase the chilli to suit your taste) and its creamy flavour appeals to most children. If following a vegan/dairy free/gluten free diet, please watch out for some veg stock powders or cubes as these can include milk solids and wheat. Feel free to omit altogether, especially if serving this to young children and weaned babies as they can be high in salt.

TASTY THAI CURRY

Joanne Iceton
A creamy veggie curry that is great to use up what veg you have
Print Recipe Pin Recipe
Prep Time 15 minutes
Cook Time 15 minutes
Total Time 30 minutes
Course Main Course
Servings 4

Ingredients
  

  • 1 tbsp. oil
  • 800 g vegetables* - sliced or chopped e.g. I used 1 onion, 4 new potatoes, 1 sweet potato, 1 pepper, 1 carrot, 100g mangetout
  • 3 cm fresh ginger, grated or use 1 tbsp. ginger paste (ground ginger will not work here)
  • 1 - 2 garlic cloves, crushed or use 1 - 2 tsp. garlic paste
  • 1 tbsp. ground cumin
  • 1/2 tsp. chopped fresh chilli or use 1/2 tsp. chilli paste or flakes (you can increase if wished)
  • 400 ml can coconut milk shake well before opening
  • 1 vegetable stock cube remember to check ingredients if vegan
  • cooked brown rice** to serve (or use white rice if preferred)

Optional

  • 1 lime, cut into wedges to serve
  • handful fresh coriander, chopped to serve
  • 400 g diced uncooked chicken if wishing to use chicken, reduce the vegetables to 600g

Instructions
 

  • Add the oil, onions and hard vegetables to a pan and cook on a medium heat for 5 mins.
    If including chicken, add this now.
  • After the veg has softened, add the remaining vegetables, garlic, ginger and spices. Stir in then add the coconut milk and stock cube and simmer for 8 -10mins. Check throughout and add a splash of water if it becomes too dry.
  • Serve with chopped coriander (optional), rice and lime wedges.

Notes

*You may substitute most vegetables for this dish including bags of frozen veg as they contain just as much nutrition. Also, use up any leftover veg at stage 2 to help avoid food waste too. Try butternut squash, parsnip, turnip/swede, celery for the hard veg and courgettes, broccoli, green beans, baby sweetcorn and aubergine as the soft veg.
To cook failproof rice:
To cook failproof rice, measure 50g per person (more if hungry and less for children) then rinse well under running cold water. As a guide, a mug holds roughly 200g, enough for four people as a side.
Add to a pan and cover with cold water to a level of 2.5 cm (the length of your first  joint on your thumb) with a large pinch of salt. Bring to the boil, cover, (use foil if you don’t have a lid), simmer for 5 mins, then turn off  the heat. Leave well alone for 10 mins. The rice will continue to cook in the residual heat and absorb the water. If you do have a little water remaining, just drain it and serve.
 
Keyword curry, thai, vegan, vegetarian

The recipes are free to everyone to use (please give credits to us if you choose to use them), and always will be, but our non-profit organisation incurs many costs to keep it running. If you would like to help keep it going, please consider giving a donation. If you feel inspired to try more, why not invest in our Recipe Collection, available online or from our Eco Market. 

Thank you

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Nutritional Benefits

The abundance of vegetables in this recipe provides a wide variety of vitamins, minerals and antioxidants that may help to prevent certain cancers, heart disease, strokes, type 2 diabetes as well as supporting the body to function to the best of its ability.

All vegetables contain soluble fibre which not only helps digestion but can help to prevent bowel cancer, heart disease, stabilise blood sugars and increase the good bacteria in the gut.

Coconut milk contains fat that is mostly in the form of medium chain saturated fatty acids (MCFAs). One type in particular, called lauric acid is converted in the body into a highly beneficial compound called monolaurin, an antiviral, antifungal and antibacterial that destroys a wide variety of disease causing organisms. 

The antioxidants in garlic, ginger, chilli and cumin not only protect the heart but are anti-inflammatory and have anti cancer properties.

Pizza Peppers

Pizza Peppers

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This recipe uses all of the flavours of a pizza without the refined carbohydrates of a traditional pizza as well as increasing nutritional benefits (see below).

PIZZA PEPPERS

Joanne Iceton
Print Recipe Pin Recipe
Course Main Course, Side Dish, Snack
Servings 4 pepper halves

Ingredients
  

  • 2 tsp. tomato puree
  • 4 tsp. water
  • Pinch dried oregano
  • 2 peppers
  • 4 free range eggs beaten
  • 8 cherry tomatoes halved
  • 4 tsp. sweetcorn about 25g either canned or frozen
  • 2 - 4 spring onions
  • 2 mushrooms chopped
  • 8 black olives pitted and sliced
  • 50 g mature cheese grated

Instructions
 

  • Oven 200c
  • Mix the tomato puree with the water and oregano and set aside. Cut the peppers in half vertically leaving the stalk intact if you can and remove the seeds and membrane.
  • Spread the puree mixture inside of the peppers. Nestle in a baking tin so they are snug and unlikely to tip.
  • Beat the eggs then pour into the peppers. Divide the chopped and sliced vegetables between each pepper ‘cup’ then top with the grated cheese.
  • Bake for 10 - 15 mins until the eggs are set. Serve with new or jacket potatoes and side salad if wished.

Notes

You can vary the fillings; red onions, pepperoni, courgette, peas, chillies, the choice is yours.
Feel free to leave out the tomato puree base or change it for pesto.
I made some of these using dairy free cheese with the same results.

The recipes are free to everyone to use (please give credits to us if you choose to use them), and always will be, but our non-profit organisation incurs many costs to keep it running. If you would like to help keep it going, please consider giving a donation. If you feel inspired to try more, why not invest in our Recipe Collection, available online or from our Eco Market. 

Thank you

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Nutritional Benefits:

Eggs are an excellent all round food offering protein and amino acids needed by the body for it to repair itself. They contain many nutrients including vitamin A to benefit eye health, vitamin B12 (fighting depression and tiredness), vitamins D and K (keeping bones strong), iron, zinc, omega 3’s and choline (a nutrient needed for the development of memory and learning in the brain). Studies show that egg consumption can help to prevent chronic age related conditions like heart disease, eye degeneration, memory loss and loss of muscle mass. 

Peppers are an excellent source of vitamin C (building immunity) and anti-cancer antioxidants.

Tomatoes are full of vitamin C, antioxidants which are cancer preventative, potassium (essential for maintaining fluid balance and muscle/nerve function) and compounds which prevent blood clots.

Cheese is an excellent source of protein, vitamin D, calcium (needed for strong bones) as well as other various vitamins and minerals. Recent research has shown that they have little effect on the heart or risks of strokes like previously thought. In fact, the fatty acids in dairy foods may help lower the risk of type 2 diabetes. However, it should not be eaten in vast amounts but certainly as part of a healthy diet.

davKofta Patties

Kofta Patties

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This recipe includes hidden veggies so great to help those reluctant vegetable eaters.

KOFTA PATTIES

Joanne Iceton
Print Recipe Pin Recipe
Course Main Course, Snack

Ingredients
  

  • 1 medium carrot finely grated
  • 1 small courgette finely grated
  • 1 small onion grated

the vegetables should amount to 250g

  • 2 tsp. ground coriander
  • 1 tsp. ground cumin
  • 2 garlic cloves crushed
  • 1/2 tbsp. dried mint you can use mint sauce or 1 tbsp. finely chopped fresh mint
  • Optional: 1/2 tsp ground chilli /chilli flakes
  • 500 g minced meat -look for a maximum of 12% fat traditional koftas use lamb mince but feel free to use what you have - we used pork mince
  • 1 tbsp. unrefined rapeseed oil or use whatever oil you have

Minted Yogurt Dip

  • 250 ml Greek/natural yogurt
  • 1/2 cucumber deseeded and finely chopped
  • 1-2 garlic cloves crushed (or use 1-2 tsp. garlic paste)
  • 3 tbsp. finely chopped fresh mint leaves or use 3 tsp. dried mint/mint sauce

Instructions
 

  • Add all of the ingredients to a bowl and squish together with your hands until the spices, mint and garlic are mixed in.
  • If cooking in a pan, add the oil and once hot, add the patties in batches. Start with the outside of the pan and work inwards. Turn the heat to medium, cover and cook for 5 mins. Turn each patty over, recover and cook for another 5 mins. The inside of the patties should be cooked thoroughly with no pink juices.
  • To cook in the oven, pre heat to 220c, add the patties to an oiled tray and bake for 10-15 mins depending on the size of the patties.
  • I served these in wholemeal pitta bread with stir fried peppers and minted yogurt dip.

Dip

  • Mix all of the dip ingredients together and serve.

Notes

Try serving these patties they are, as part of a meal or in a wrap with houmous and chopped salad.
The mixture can also be formed into burgers or meatballs.
The mixture will keep in an airtight container in the fridge for a few days.
 

The recipes are free to everyone to use (please give credits to us if you choose to use them), and always will be, but our non-profit organisation incurs many costs to keep it running. If you would like to help keep it going, please consider giving a donation. If you feel inspired to try more, why not invest in our Recipe Collection, available online or from our Eco Market. 

Thank you

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Nutritional Benefits:

Red meat offers a valuable source of iron (iron found in meat – haem iron, is more easily absorbed by the body than plant foods) which prevents anaemia, improves concentration and boosts immunity . Like all meat, it is a source of protein, which is important in order to help build, repair and renew all cells in the body. It also supplies many B vitamins and zinc (also important for immunity).

Carrots are full of alpha and beta carotenes (antioxidants which help prevent heart disease, reduce the risk of certain cancers, lower the risk of infections and mop up free radicals; unstable molecules produced by the body in response to the environment, stress etc. which can cause harm to the body and cell malformation). Beta carotene is converted by the body into vitamin A; essential for growth, boosting immunity and healthy eyesight. As vitamin A is a fat soluble vitamin, cooking with a little oil helps the body to absorb more of this nutrient.

Courgettes offer vitamin C (immunity), K (wound healing, blood clotting and bone health) and potassium (helping water balance, prevention of strokes, high blood pressure, heart and kidney disease). Like all vegetables, they contain soluble fibre essential for good digestive health and the prevention of type 2 diabetes.

Cucumber contains vitamin C, A, K, magnesium, potassium and soluble fibre. Its high water content helps promote hydration and electrolyte balance in the body.

Garlic has a long history of being used as medicine and rightly so. Its various sulphur compounds (which gives garlic its strong odour) offers many benefits including being anti-cancer, antibacterial, antiseptic, antifungal, supporting the immune system and helping to keep the circulatory system healthy by lowering blood pressure, preventing blood clots and heart disease. It can also help to prevent stomach ulcers.

Various spices offer an array of health benefits including being anti-inflammatory, antiseptic and antibacterial as well as aiding digestion.

BAcon, Bean and Vegetable Bake

Bacon, Bean and Vegetable Bake

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This simple recipe can be prepared ahead of time. It is a great way to get children to eat more vegetables as they have been cunningly disguised in the sauce.

BACON, BEAN & VEGETABLE BAKE

Joanne Iceton
Print Recipe Pin Recipe
Course Main Course
Servings 4 people

Ingredients
  

  • 1 tbsp. oil
  • 1 onion chopped
  • 1 carrot grated
  • 1 courgette grated
  • 1 pepper chopped
  • 2 garlic cloves crushed
  • 100 g red lentils
  • 400 g can chopped tomatoes
  • 1 large sweet potato sliced
  • 4 baking sized potatoes sliced
  • 200 g lean bacon chopped*
  • 400 g can butter beans

Instructions
 

  • Prepare all of the ingredients and pre-heat the oven to 180c.
  • Heat the oil on a medium heat in a pan then add the onion, carrot, courgette and pepper. Stir and cook until golden.
  • Add the garlic, lentils, can of tomatoes and fill the can with water then add that to the pan.
  • Bring to the boil then turn down to a simmer cooking for 10-15 mins until the lentils soften. Remove from the heat then blend.
  • Add both types of potatoes, drained butter beans and chopped bacon to the pan with the sauce, stir then layer in a lightly oiled roasting pan.
  • Bake for 40-60 mins until the potatoes have softened. If it starts to brown too much, cover with foil halfway through.
  • Serve on it’s own or with a side salad.

Notes

This is an ideal recipe to get various vegetables into fussy eaters as they are blended in the sauce. The sauce is also great to use for pasta or as a base for bolognaise too.
*You may omit the bacon to make this vegetarian/vegan

The recipes are free to everyone to use (please give credits to us if you choose to use them), and always will be, but our non-profit organisation incurs many costs to keep it running. If you would like to help keep it going, please consider giving a donation. If you feel inspired to try more, why not invest in our Recipe Collection, available online or from our Eco Market. 

Thank you

Card Donations PayPal Donations

Nutritional Benefits:

Tomatoes contain vitamins C and E, anticancer properties and may ease symptoms of asthma. Adding fat (as in olive or vegetable oil) boosts the absorption of the valuable antioxidant lycopene and vitamins further as well as cooking.
Butter beans like all pulses offer both soluble fibre and insoluble fibre. Soluble fibre helps to prevent blood sugars from rising rapidly and reduce the risk of heart disease. Both fibres are essential for good digestive health. They are also a source of B vitamins, protein, iron and calcium.
Sweet potatoes are high in soluble fibre, antioxidants beta carotene and vitamins A, C and E as well as filling. They help keep blood sugar levels regulated so are excellent to prevent insulin resistance which is the precursor to type 2 diabetes. Antioxidants help to prevent illnesses such as heart disease, inflammation, cancer and asthma.
Carrots are full of alpha and beta carotenes (antioxidants which help prevent heart disease, reduce the risk of certain cancers and lower the risk of infections amongst other benefits). Beta carotene is converted by the body into vitamin A; essential for growth, boosting immunity and healthy eyesight. As vitamin A is a fat soluble vitamin, cooking with a little oil helps the body to absorb more of this nutrient. They are also a source of vitamins C and E, rich in soluble fibre and help to keep blood sugars steady.
The sulphur compounds in garlic which create its odour also offer many health benefits from minimising the risk of heart disease, certain cancers (colon, stomach and prostrate), can help to prevent stomach ulcers and is a natural antibiotic, antiviral and antifungal food.

Th

Spring Stew

Vegetable Stew

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This dish is a great way to include many vegetables in the diet. To make this vegan dish gluten free, simply swap the soy sauce for tamari (or look for gluten free versions) and the cornflour/flour for gluten free oats. Blend them to a ‘flour’ beforehand if wished but either way, it will still thicken.

VEGETABLE STEW

Joanne Iceton
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Ingredients
  

  • 1 tbsp. unrefined rapeseed oil or use whatever oil you have
  • 1 leek rinsed then sliced
  • 2 carrots chopped
  • 2 celery sticks chopped
  • 350 g small new potatoes halved if large
  • 500 ml vegetable stock
  • 4 tbsp. light soy sauce
  • 400 g tin butter beans or other type
  • 100 g baby corn or use frozen or tinned sweetcorn
  • 100 g frozen or fresh broad beans
  • 350 g sliced dark leafy cabbage e.g. savoy, kale or even like I have here, brussel sprouts, halved
  • 2 tbsp. cornflour/flour
  • 3 tbsp. cold water
  • Small handful chopped parsley optional

Instructions
 

  • Wash and prepare all of the vegetables; there is no need to peel.
  • Heat a large lidded pan to medium then add the oil along with the leek, carrots, celery and potatoes. Stir, add a splash of water, cover and cook for 5 mins.
  • Add the stock, soy sauce and beans, stir cover and simmer on a low heat for 10 mins.
  • Stir in the baby corn, broad beans and cabbage then cook for a further 3 - 5 mins until the vegetables are tender.
  • Mix the cornflour with the cold water to make a paste then stir in the pan. Continue to simmer for about 5 mins until the liquid has thickened.
  • Serve garnished with the parsley.

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Nutritional Benefits:

Cruciferous vegetables such as cabbage are an excellent source of natural antioxidants as well as essential vitamins (especially vitamin C which helps boost immunity and vitamin K which helps to keep the skeletal system healthy and aids blood clotting), soluble fibre, minerals and omega 3 fatty acids. Cabbage is also a source of calcium helping to build and protect bones and folate needed for cell reproduction, making red blood cells and preventing birth defects such as spina bifida. Cruciferous vegetables have the ability to help prevent chronic diseases, including cardiovascular diseases, type 2 diabetes, various forms of cancers and more. The antioxidants have the ability to reduce what is called oxidative stress and the presence of free radicals in our body. Free radicals have the potential to cause inflammation, neurodegenerative disorders such as Alzheimer’s and Parkinson’s disease, increase the signs of ageing and cell changes which can lead to cancer. It is worth noting that the darker the cabbage, the more nutrients it contains.

Onions of all types (including leeks) are truly a superfood containing vitamin C and compounds which have anti-cancer, anti-inflammatory and antibacterial properties, help to lower the risk of heart disease as well as regulating insulin response (insulin resistance is often a precursor to developing type 2 diabetes).

Carrots are full of alpha and beta carotenes (antioxidants which help prevent heart disease, reduce the risk of certain cancers and lower the risk of infections amongst other benefits). Beta carotene is converted by the body into vitamin A; essential for growth, boosting immunity and healthy eyesight. As vitamin A is a fat soluble vitamin, cooking with a little oil helps the body to absorb more of this nutrient. They are also a source of vitamins C and E, rich in soluble fibre and help to keep blood sugars steady.

Butter beans like all pulses offer both soluble fibre and insoluble fibre. Soluble fibre helps to prevent blood sugars from rising rapidly and prevent heart disease. Both fibres are essential for good digestive health. They are also a source of B vitamins, protein, iron and calcium.

Potatoes cannot be counted as one of your 5 a day but are high in vitamin c, soluble fibre as well as filling.

Vegetable and Pea Curry

Vegetable and Pea Curry

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This is what I call store cupboard cooking; grabbing whatever you have in your cupboards (and fridge) without the need for any animal products making this suitable for vegans.

VEGETABLE & PEA CURRY

Joanne Iceton
A simple curry that just happens to be vegan
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Ingredients
  

  • 1 tbsp. oil
  • 1 onion
  • 1.2 kg vegetables e.g. potato, sweet potato, cauliflower, carrots, parsnips, green beans, peppers even frozen mixed veg
  • 1 tin chickpeas or kidney, cannellini, pinto or even baked beans
  • 300 g frozen peas
  • 2 tsp grated ginger or use ginger paste
  • 3 - 4 garlic cloves crushed, or use 3 - 4 tsp. minced garlic
  • 3 tbsp. curry powder any type
  • 1/2 - 1 tsp. chilli flakes optional
  • 500 ml vegetable stock

Instructions
 

  • Prepare the ingredients; slice the onion, drain the chickpeas/beans, grate the ginger, crush the garlic, wash (but don’t peel) and chop the vegetables.
  • Add the oil to the pan and heat. Throw in the onions, curry powder and chilli flakes (if using). Stir, cover and cook on a low heat for 5 mins.
  • Add ginger, garlic and the chopped vegetables (except peppers, green beans and frozen veg if using), stir well.
    Pour stock in the pan, stir cover and cook for 10 mins. Add peas/green beans/frozen veg/ chickpeas, cover and cook for further 10 mins.
  • Check with a knife to see if the potatoes are cooked.
  • Serve with naan bread if wished to mop up the juices. Torn coriander can be added (optional)

Notes

For a creamy curry, swap 400ml of the vegetable stock for a 400ml can coconut milk.

The recipes are free to everyone to use (please give credits to us if you choose to use them), and always will be, but our non-profit organisation incurs many costs to keep it running. If you would like to help keep it going, please consider giving a donation. If you feel inspired to try more, why not invest in our Recipe Collection, available online or from our Eco Market. 

Thank you

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Nutritional Benefits

Potatoes cannot be counted as one of your 5 a day but are high in vitamin c, soluble fibre as well as filling.
Sweet potatoes and carrots are high in carotenes which have anti-cancer protection.
Peppers are also high in carotenes, rich in vitamin C, E and B6
Peas are a rich source of vitamin C, several B vitamins including folate, soluble fibre and protein as well as rich in carotenes.
Chickpeas/beans are high in folate, magnesium, protein, magnesium, iron, calcium and insoluble and soluble fibre. Eating pulses on a regular basis can help prevent future heart disease.
The antioxidants in garlic, ginger, turmeric, chilli and cumin (curry powder contains turmeric, chilli and cumin) not only protect the heart but are anti-inflammatory and have anti cancer properties.

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Creamy Coconut Curry

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Creamy curries are great for children, just reduce the curry powder or use a mild version if they are not used to spiced food. Don’t be frightened to feed children spicy food, many do love the taste.

CREAMY COCONUT CURRY

Joanne Iceton
A mild curry
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Ingredients
  

  • 1 tbsp. oil
  • 1 onion
  • 1 tsp. ground cumin
  • 3 tbsp. curry powder any type
  • Pinch chilli flakes optional
  • 3 garlic cloves crushed (or use 3 tsp. garlic paste)
  • 2 tsp grated ginger you can use ginger paste too
  • 1 large sweet potato cut into sticks
  • 2 large carrots trimmed then sliced
  • 4 new potatoes sliced
  • 1 pepper sliced
  • 125 g mangetout/green beans/broccoli/sugarsnap peas/peas
  • 200 g frozen sweetcorn
  • 1 can chickpeas
  • 1 400ml tin coconut milk
  • 4 tbsp. soy sauce
  • Juice of one lime optional
  • Handful chopped coriander optional

Instructions
 

  • Prepare the ingredients. The vegetables are fine just washed; if the sweet potato is quite knobbly, feel free to peel but there is no need, just trim of any damaged parts of veg.
  • Add the oil to the pan and heat. Throw in the onions and cumin and curry powder. Stir, cover and cook on a low heat for 5 mins. Stir in the chilli flakes (if using), garlic and ginger.
  • Add the veg and the chickpeas including the liquid. Stir well to ensure they are coated in the spices. Add the coconut milk, juice of the lime, soy sauce stir then cover and cook for further 15 - 20 mins removing the lid for the last 5 mins to reduce the liquid and thicken.. Check with a knife to see if the vegetables are cooked.
  • There is no need to serve this with rice as it is so filling in itself.
    Torn coriander can be added (optional).

Notes

If you wish to use other ingredients or don’t have these in stock, just use 1.2 kg vegetables either sliced or chopped, frozen is fine to use too. I have used cauliflower, courgette, asparagus, extra carrots and broccoli, the list is endless.
Instead of tinned coconut milk, you can use 100g creamed coconut (block) to 400ml water. Many creamed coconut versions are sold in packs of 4 x 50g sachets; just use 2. Look for both in ethnic aisles in stores or in bargain stores as they are always cheaper; why pay more than you should?
The chickpeas do offer plant protein but if you wish to add meat, substitute 200 - 300g of veg for meat; try chicken, turkey or pork.

The recipes are free to everyone to use (please give credits to us if you choose to use them), and always will be, but our non-profit organisation incurs many costs to keep it running. If you would like to help keep it going, please consider giving a donation. If you feel inspired to try more, why not invest in our Recipe Collection, available online or from our Eco Market. 

Thank you

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Nutritional Benefits:

Sweet potatoes are high in soluble fibre, antioxidants beta carotene and vitamins A, C and E as well as filling. They help keep blood sugar levels regulated so are excellent to prevent insulin resistance which is the precursor to type 2 diabetes. Antioxidants help to prevent illnesses such as heart disease, inflammation, cancer and asthma.

Green beans (like peas and pulses) are legumes with a high protein content essential for all structures in the body to rebuild itself. They contain B vitamins to unlock energy from food and a healthy blood and immune system, vitamin C; helping to absorb iron, create healthy skin, teeth and bones and immune system, vitamin K; used by the body to form blood clots and help wounds heal and like all vegetables are full of soluble fibre. Soluble fibre helps to prevent strokes and heart disease.

Carrots are an excellent source of antioxidant carotene compounds which protect against heart disease and certain cancers and promote good vision. They are also a source of vitamin C, E, calcium and potassium as well as soluble fibre.

Peppers also contain antioxidant carotenes and a rich source of vitamin B6, C and E. The brighter the colour, the higher the nutrients like most vegetables.

Chickpeas are high in folate, magnesium, protein, magnesium, iron, calcium, potassium and insoluble and soluble fibre. Eating pulses on a regular basis can help prevent future heart disease.

The sulphur compounds in garlic which create its odour also offer many health benefits from minimising the risk of heart disease, certain cancers (colon, stomach and prostrate), can help to prevent stomach ulcers and is a natural antibiotic, antiviral and  antifungal food.

Fresh ginger contains a higher level of compounds (terpenes and gingerols) than dried which have anti-inflammatory action and has been shown to improve pain and swelling in up to 75% of people with  arthritis. It also helps with nausea.

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