THAI-STYLE CHICKEN SOUP

Did you hear that chicken soup is great when you’re unwell? If you thought it was just an old wives’ tale, you’d be wrong. 

Research suggests that a bowl of chicken and vegetable soup can slow the speed at which neutrophils move around your body. Neutrophils are a type of white blood cell and part of the immune system, protecting your body from infection. 

When the neutrophils move slowly, there’s a greater chance of them becoming more concentrated in the areas of your body that need the most healing. Studies have shown chicken soup to be particularly helpful in reducing symptoms in upper respiratory system infections. 

This lovely soup contains garlic and ginger (known for their antiviral qualities). 

SERVES 4

For the paste

1 large red chilli, seeded

1 tbsp fresh ginger, grated

1 tsp ground turmeric

3 garlic cloves, crushed

½ onion, roughly chopped

For the soup

1 tbsp coconut oil

400g can coconut milk

400ml chicken stock  

1 tbsp fish sauce

2 chicken breasts, cut into small dice

100g broccoli, cut into small florets

Handful sugar snap peas, halved

Handful of coriander leaves, chopped

4 spring onions, sliced

METHOD

• To make the spice paste, tip all the paste ingredients into a food processor, then add 4 tbsp of the coconut milk and whizz to form a paste.
• Heat the coconut oil in a large pan, add the spice paste and cook for 1–2 mins. Add the rest of the coconut milk, stock and fish sauce. Bring to the boil then gently simmer for 7–10 mins.
• Add the chicken to the pan and cook for 2–3 mins. 
• Tip in the broccoli and cook for a further minute, before adding the sugar snap peas and cooking for another minute.
• Pour into bowls and sprinkle over the chopped coriander and spring onions to serve.
• Enjoy!

One Pan Chicken Thighs, New Potatoes and Broccoli

Brassicas, such as broccoli, are excellent for supporting natural oestrogen detoxification. I always ask my midlife clients to include a portion of broccoli or cauliflower every day with their dinner!

And here’s an easy recipe. This is everything in one pan – super quick and not much washing up. An ideal midweek meal for a midlife woman!

Serves 4

Ingredients

• 600g chicken thighs (boneless and chopped)
• 400g broccoli, chopped into florets
• 300g small new potatoes, cut into quarters
• 2 tbsp extra virgin olive oil
• 2 tsp sweet smoked paprika
• 1 clove garlic, crushed
• 4 spring onions, chopped

Method:

1. Preheat the oven to 200ºC. Grease a good-sized baking dish.
2. Add the potatoes to the pan, sprinkle with the paprika, garlic and season to taste. Drizzle over the olive oil and toss until combined thoroughly. Roast for 30 minutes. 
3. Toss the chicken and broccoli in the residual juices and return to the oven for 15 to 20 minutes or until the chicken is cooked through and the potatoes are tender.
4. Garnish with the spring onions. Enjoy!

Tofu Bibimbap

Research shows that phytoestrogens, found in foods such as tofu, can be helpful in relieving menopause symptoms in some women, particularly Asian women. 

So, this is my (rough) take on a Korean staple, using delicious tofu. This is a firm family favourite here, and a quick midweek meal. 

Serves 4

• 425 grams tofu (extra-firm, pressed, and cubed)
• 2 tbsps tamari
• 2 tbsps avocado oil
• 1 tbsp arrowroot powder
• 2 cups cooked quinoa (about 2/3 cup dry)
• 400g shiitake mushrooms (stem removed, torn)
• 200g baby spinach
• 4 eggs, optional
• Seasoning to taste
• 2 tbsp Gochujang (or chilli paste/sauce)
• 1 tbsp rice vinegar (or apple cider vinegar, if you don’t have any)

Method:

1. Preheat the oven to 200ºC and line a baking sheet with greaseproof paper.
2. Add the tofu cubes to a bowl and gently toss with ¾ of the tamari and ½ the oil. Then add the arrowroot powder and gently toss until the tofu cubes are well coated. Arrange the coated tofu cubes on the baking sheet so they are not touching. Bake for approximately 30 minutes, turning halfway through.
3. In a wok over medium heat, add the remaining oil. Once hot, pour in the mushrooms and cook until softened, about five minutes. Add in the spinach and toss until wilted. Season with salt and pepper and put to one side.
4. In a small bowl, whisk together the gochujang, remaining tamari, and vinegar.
5. Divide the quinoa, tofu, and vegetables between four bowls. If you like, you can then add a fried egg to the top.
6. Drizzle the sauce or divide into bowls for dipping.
7. Enjoy!

Mushroom Miso Soup

Including fermented foods in your diet is a great way to improve gut health, digestion and all round wellbeing. This is something I work on with nearly every client and can have a positive effect on their health.

Miso is an easy fermented food to add in, as it doesn’t have such a particular flavour as some other fermented foods. Miso is a thick paste made from fermented soybeans and is a staple of Japanese cooking. Go for an unpasteurised version and try not to overheat, so you avoid killing off the beneficial bacteria.

Serves 4

Ingredients:

• 1.5 litres water
• 500ml good quality broth
• 450 grams sliced shiitake mushrooms
• 1 pack tofu (drained and cut into 1.5cm cubes)
• 1 tbsp grated ginger
• 2 tbsp tamari
• 100g good quality miso paste
• 100g kale, destalked and roughly chopped
• 5 spring onions, sliced finely
• 2 tbsp sesame seeds

Method:

1. Add the water and broth to a medium sized saucepan, bringing them to a boil. Reduce to a simmer and add the mushrooms, cooking for 4 to 5 mins.
2. Add the tofu, ginger and to the simmering liquid, and cook for a further 2-3 mins.
3. Add the miso paste to a small bowl, ladle in some of the broth, and whisk to combine. Add this miso mixture to the pot and stir thoroughly. 
4. Add the kale leaves and allow to wilt of a minute or so.
5. Divide the miso soup into bowls and sprinkle with the spring onion and sesame seeds.
6. Enjoy!

Spinach and Lentil Curry

This is a great meal to batch cook. You can make a huge pot at the weekend (with the spinach you’ve grown – see below), and then divide into portions and pop in the freezer for using at another time. This means you always have a healthy meal on hand, even if you’re super busy.

Ingredients:

1 tbsp extra virgin olive oil or ghee

1 large onion, sliced finely

3 cloves garlic, crushed

1 inch ginger, skin removed and grated

2 tsp curry powder (strength to taste)

1 tsp cumin

½ tsp sea salt

Pinch of chilli flakes, to taste

Juice of 1 lime

120ml vegetable bouillon

½ can coconut milk

400g cooked lentils (you can buy these tinned)

½ pack fresh coriander, chopped

200g fresh spinach

Method:

• Heat the oil in a large chef’s pan over a medium heat. Add the onions, garlic, and ginger to the pot, and sauté gently until the onions soften.
• Add the curry powder, cumin, salt, and chilli flakes and cook briefly until fragrant.
• Add the lime juice and the stock. Stir to combine.
• Add the coconut milk, lentils, and coriander. Wilt in the spinach a handful at a time.
• Bring the curry to a simmer, then reduce the heat and simmer gently for 15 minutes.
• Serve along with rice, quinoa or naan bread.
• Enjoy!

Olive, Mushroom and Feta Frittata

This is a great quick and easy lunch recipe that’s protein-rich and delicious! Just pair with a quick green salad for some crunch.

Serves 4

Ingredients

1 tbsp olive oil

Pinch salt

Handful black olives, sliced

6 shiitake mushrooms, sliced

6 eggs, beaten

50g feta cheese, crumbled

Half a small bunch torn basil leaves

Method:

• Preheat the oven to 175ºC. Grease an oven-proof pan with the oil.
• Add the salt, olives, and mushrooms to the bowl with the whisked eggs and stir to combine. Add the egg mixture to the pan. Top with the crumbled feta cheese and bake for 20 minutes or until the frittata has set.
• Garnish the frittata with the basil leaves and serve. 
• Enjoy!