Chicken & Sweet Potato Soup

Serves 6
35 mins prep & cook

Ingredients:

3 Garlic cloves, crushed
5 tsp Ginger, grated
2 Large onions, finely chopped
250g Chicken breast, diced
2 tsp Chilli flakes
2 Sweet potatoes, diced
900ml Water
400ml Low fat coconut milk
2 Vegetable stock cubes
2 Limes, juiced
Olive oil

1. Heat the oil in a large pan. Add the garlic, onion and ginger. Cook until soft.

2. Add the chicken and cook until it turns white.

3. Add the chilli flakes and sweet potato, cover with the water and coconut milk. Add the stock cubes, stir and bring to the boil.

4. Once boiling, turn down the heat and simmer for 20 mins until the potato is soft.

5. Add the lime juice and serve.

Note:

– Chicken’s vitamin B3 and B6 content will help to maintain a healthy nervous system. A useful source of protein, and low fat if the skin is removed, chicken contributes to the growth and repair of all the body’s cells.

– Sweet potatoes are a good source of vitamin C. The orange variety of sweet potatoes contain beta-carotene which the body converts to vitamin A – an antioxidant that helps to fight cancer. In addition, sweet potato is rich in vitamin E, which is vital for healthy skin.

– Garlic helps boost heart health by actively lowering cholesterol levels, and allicin, a volatile oil found in the bulb, may help suppress the formation of tumors. It is also a powerful antioxidant, thanks to its amino acids, helping it to enhance overall immune function.

– Onion has an exceptionally high level of the flavonoid quercetin, a strong antioxidant which can block the formation of cancer cells.

– Limes are also high in vitamin C and are an effective immune stimulant.

– Even in small amounts, chilli are a helpful addition to the diet – one small red chilli contains high levels of the anti-viral, anti cancer and antioxidant carotenoid beta-carotene, some of which is converted into vitamin A in the body. Both these nutrients help to prevent the damage caused by toxins in the body, and can help stave off cancer.

(Source: The Top 100 Immunity Boosters by Charlotte Haigh).

Spicy Prawn & Bacon Salad

Serves 4-6 (as a starter)
20 mins prep
15 mins cooking

Ingredients:

1 1/2 tbsp Sweet Chilli Sauce
1 Garlic Clove, crushed
2-3cm Fresh Ginger, finely grated
250g Raw Prawns
Olive Oil
3 Slices of Wholemeal Bread
50g Smoked Back Bacon
200g Sweet Lettuce
Caesar Salad Dressing
Parmigiano Reggiano, finely grated

1. Mix the sweet chilli sauce, garlic and ginger in a non-metallic bowl, then add the prawns, turning to marinade. Put in the fridge for 15 mins.

2. Heat the olive oil in a pan and add the bacon and bread until golden on both sides. Remove and once cool cut the bacon in to strips and the bread in to croutons.

3. Add the prawns to the pan and cook for 5 mins, turning occasionally, until pink and opaque.

4. Divide the lettuce on plates, top with the prawns and croutons. Drizzle with Caesar dressing then add the bacon and grated cheese.

Note:

– Prawns contain high levels of immune-essential minerals, including zinc, which we need to product the enzymes that keep cancer at bay, and to help develop other disease-fighting cells.

– Ginger boosts the circulation and helps the body to detoxify.

– Garlic helps boost heart health by actively lowering cholesterol levels, and allicin, a volatile oil found in the bulb, may help suppress the formation of tumours. It is also a powerful antioxidant, thanks to its amino acids, helping it to enhance overall immune function.

(Source book: The Top 100 Immunity Boosters by Charlotte Haigh).

Sweet Potato & Chorizo Soup

Serves 4
15 mins prep
40 mins cooking

Ingredients:

1 Carrot, chopped
1 Celery Stick, chopped
1 Onion, sliced
400g/14oz Sweet Potatoes
1 Garlic Clove, crushed
100g/4oz Chorizo Sausage, peeled and sliced
Olive Oil
1 tsp Medium Curry Powder
900ml  Chicken Stock
Salt & Pepper

1. Bring a large pan to medium/high heat and pour in the olive oil and all the chopped and sliced ingredients. Add the curry powder and mix with a wooden spoon.

2. Cook for 10 mins or until the carrot has softened but isn’t falling apart and the onions are translucent.

3. Add the hot chicken stock to the pan and bring to the boil.

4. Reduce the heat, cover the pot with a lid and simmer for 20 mins or until the sweet potato is cooked through.

5. Season with salt and pepper. Stir and allow to cool slightly.

6. Using a food processor or hand blender, blend the soup in batches.

7. Re-heat if necessary then divide in to 4 bowls and serve.

Note:

– Sweet potatoes are a good source of vitamin C. The orange variety of sweet potatoes contain beta-carotene which the body converts to vitamin A – an antioxidant that helps to fight cancer. In addition, sweet potato is rich in vitamin E, which is vital for healthy skin.

– Garlic helps boost heart health by actively lowering cholesterol levels, and allicin, a volatile oil found in the bulb, may help suppress the formation of tumors. It is also a powerful antioxidant, thanks to its amino acids, helping it to enhance overall immune function.

– Onion has an exceptionally high level of the flavonoid quercetin, a strong antioxidant which can block the formation of cancer cells.

– Carrots are one of the richest sources of beta-carotene, which is converted by the body into the antioxidant vitamin A. This helps to strengthen cells against viruses, to fight cancer. We use the vitamin K present in carrots for blood clotting and the healing of wounds.

(Source book: The Top 100 Immunity Boosters by Charlotte Haigh).

Leek & Potato Soup

Serves 4-6
5 mins prep
15-25 mins cooking

Ingredients:

2 Leeks, washed and sliced
225g/8oz New potatoes, cubed with the skin on
1 Onion, sliced
150ml Double Cream
1 ltr/1 1/2 pints Vegetable Stock
1 tbsp Olive Oil
Salt & Pepper

1. Heat the oil in a pan and then add the vegetables. Cook for 3-4 mins or until they soften.

2. Add the vegetable stock and bring to the boil. Season with salt and pepper to taste then simmer for 10-15 mins or until the vegetables are tender.

3. Leave to cool slightly then decant and whizz with a hand blender to the desired consistency.

4. Return to the heat in a clean pan adding the double cream. Stir and heat through, then serve with warm crusty bread and butter.

Note:

– Potatoes are one of the cheapest and most readily available sources of vitamin C – a nutrient that is vital for keeping the immune system healthy. New potatoes are richer in this antioxidant than old ones. Most of the fibre, which aids digestion and lowers cholesterol, is found in the skin. Potatoes also contain vitamin B6, which helps to make the immunity-boosting amino acids that are crucial for good health.

– Onion has an exceptionally high level of the flavonoid quercetin, a strong antioxidant which can block the formation of cancer cells.

(Source book: The Top 100 Immunity Boosters by Charlotte Haigh).