Tag Archives: healthy lunch recipes

Winter Warmer Healthy Soups

Soup is one of those lunches that keeps me going in the colder, dreary, grey months. I get cold easily, and having a large bowl of warm soup in my belly helps warm me, fill me and I know it’s good for me. A great way to get at least 1 portion of veggies into yourself too. So if you are on a “health kick” here is one way to get those lunches sorted.

Making your own soup really doesn’t have to be complicated and doesn’t take much time. There is no need for complicated ingredients, just use a pile of veggies, some stock, herbs and whatever you have to hand. I like to blend my soups as I find the children prefer them without lumps of vegetables in (but love bits of pasta) and they tend to look nicer! A stick blender, food processor or large jug blender will all do the trick.

Top tips: 

Make double and freeze. Having a range of your fav soups in the freezer will make you feel accomplished and healthy.

Soups can also be used as an easy pasta sauce or a pizza sauce.

Here are my fav recipes:

Dietitian UK: Winter Warming Soups

Lentil Soup with Cumin
Serves 6
A soup that we always have the ingredients in stock for, so it’s a super easy standby. The lentils make it low glycaemic index, pack in the veggies and fill you.
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Prep Time
20 min
Cook Time
20 min
Prep Time
20 min
Cook Time
20 min
271 calories
40 g
2 g
5 g
19 g
1 g
305 g
251 g
3 g
0 g
3 g
Nutrition Facts
Serving Size
305g
Servings
6
Amount Per Serving
Calories 271
Calories from Fat 44
% Daily Value *
Total Fat 5g
8%
Saturated Fat 1g
4%
Trans Fat 0g
Polyunsaturated Fat 1g
Monounsaturated Fat 2g
Cholesterol 2mg
1%
Sodium 251mg
10%
Total Carbohydrates 40g
13%
Dietary Fiber 8g
31%
Sugars 3g
Protein 19g
Vitamin A
12%
Vitamin C
21%
Calcium
5%
Iron
30%
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
Ingredients
  1. 1 tbsp rapeseed oil
  2. 1 onion chopped
  3. 1 tsp cumin
  4. 1 tsp tumeric
  5. 350g red lentils
  6. 2 pints of stock (homemade or use a low salt stock cube to make this up)
  7. 400g tin of chopped tomatoes
  8. 1 tbsp tomatoe puree
  9. 2 tsp mixed dried herbs
  10. 1 tbsp lemon juice
  11. seasoning
  12. Greek yoghurt to serve
Instructions
  1. Heat the oil and saute the onion for a few minutes.
  2. Add the spices and cook for 2 minutes.
  3. Now add the lentils, stock and bring to the boil. Simmer for 20 minutes until they are cooked.
  4. Add the chopped tomatoes and simmer for a few minutes.
  5. Add the tomato puree, lemon juice and herbs.
  6. Blend and then season.
  7. Serve with a swirl of greek yoghurt.
Adapted from New Convent Garden Soup Company's: Book of Soups. New, Old and Odd Recipes.
beta
calories
271
fat
5g
protein
19g
carbs
40g
more
Adapted from New Convent Garden Soup Company's: Book of Soups. New, Old and Odd Recipes.
Dietitian UK https://www.dietitianuk.co.uk/
Roasted butternut squash soup
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390 calories
83 g
8 g
3 g
11 g
1 g
1458 g
4040 g
16 g
0 g
1 g
Nutrition Facts
Serving Size
1458g
Amount Per Serving
Calories 390
Calories from Fat 24
% Daily Value *
Total Fat 3g
4%
Saturated Fat 1g
7%
Trans Fat 0g
Polyunsaturated Fat 0g
Monounsaturated Fat 1g
Cholesterol 8mg
3%
Sodium 4040mg
168%
Total Carbohydrates 83g
28%
Dietary Fiber 5g
21%
Sugars 16g
Protein 11g
Vitamin A
48%
Vitamin C
56%
Calcium
18%
Iron
19%
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
Ingredients
  1. Drizzle of rapeseed or olive oil
  2. 1 large butternut squash, peeled and chopped
  3. 350g potatoes, peeled and diced
  4. 1 litre of vegetable stock/water
  5. 100ml semi skimmed milk
  6. Plenty of black pepper
  7. Pinch of chilli (optional)
Instructions
  1. Heat the oven to Gas Mark 3, prepare the butternut squash and drizzle over the oil.
  2. Roast for 1 hour.
  3. Cook the potatoes for a few minutes in a pan, then add the stock/water. Cook for 15-20 minutes until the potatoes are soft.
  4. When the squash has cooled a little, peel the skin off and blend with the potato.
  5. Reheat in a pan, add the milk and season with the pepper and chilli if wanted. (The chilli is good!).
Adapted from New Convent Garden Soup Company's: Book of Soups. New, Old and Odd Recipes.
beta
calories
390
fat
3g
protein
11g
carbs
83g
more
Adapted from New Convent Garden Soup Company's: Book of Soups. New, Old and Odd Recipes.
Dietitian UK https://www.dietitianuk.co.uk/

 

Celery and Potato Soup
Serves 4
My husband is NOT a fan of celery, but this soup he will eat. This is a soup I first made as a teenager for a party at my best friends house. I’ve loved it every since.
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Prep Time
10 min
Cook Time
30 min
Prep Time
10 min
Cook Time
30 min
178 calories
26 g
5 g
6 g
7 g
1 g
322 g
221 g
5 g
0 g
4 g
Nutrition Facts
Serving Size
322g
Servings
4
Amount Per Serving
Calories 178
Calories from Fat 50
% Daily Value *
Total Fat 6g
9%
Saturated Fat 1g
6%
Trans Fat 0g
Polyunsaturated Fat 1g
Monounsaturated Fat 3g
Cholesterol 5mg
2%
Sodium 221mg
9%
Total Carbohydrates 26g
9%
Dietary Fiber 2g
8%
Sugars 5g
Protein 7g
Vitamin A
3%
Vitamin C
15%
Calcium
9%
Iron
6%
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
Ingredients
  1. 1 tbsp rapeseed oil
  2. 1 onion sliced
  3. 1 head of celery including the leaves, chopped
  4. 450g potatoes, peeled and diced
  5. 1 pint of stock
  6. 200ml milk
  7. seasoning
Instructions
  1. Cook the onion in the oil for a few minutes and then add the celery and cook for a few more minutes, add a splash of water if it starts to stick.
  2. Add the potatoes and stock. Bring to the boil and simmer for 30 minutes.
  3. Cool and blend.
  4. Put the soup back in the pan and add the milk and seasoning. Heat gently and taste.
  5. Serve with grated cheese on the top.
Adapted from New Convent Garden Soup Company's: Book of Soups. New, Old and Odd Recipes.
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calories
178
fat
6g
protein
7g
carbs
26g
more
Adapted from New Convent Garden Soup Company's: Book of Soups. New, Old and Odd Recipes.
Dietitian UK https://www.dietitianuk.co.uk/

 

 

 

 

 

Starting School:Tuna, Avocado and Quinoa salad.

This week Miss K has started school! Oh My Days, how did she get to be so grown up? We’ve spent a couple of weeks getting all the uniform ready and talking through what happens when you go to school, preparing as best we can. She went from extreme excitement, to being anxious, full of tears and needing a lot of cuddles, back to being excited. Thankfully so far the first week has gone well. A few tears but nothing major.

So now with quieter house and the “crackers and cheese” girl out for lunch I’ve started to focus more on making our lunches more exciting and more delicious. I’m also on a move to make the hubster eat healthily. Wish me luck 😉

I pretty much love quinoa. It’s wheat free, it’s got a great texture and it is high protein which makes it filling. So this lunch is a perfect one if you have a busy afternoon and need fuel to keep you going. Both hubby and I had lunch and literally sat there saying “Wow that was delicious and filling”. I ate it before teaching my many Pilates classes and was full until teatime (which is a small miracle).

I cooked the quinoa at breakfast time whilst we ate our cereal and left it with the lid on until after the school run. It was then a doddle to chop up all the veggies, mix in and leave in the fridge until lunch.

Dietitian UK: Tuna and Avocado Quinoa Salad

Tuna, Avocado and Quinoa Salad
Serves 2
A filling, satisfying and tasty lunch for home or lunchboxes.
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Prep Time
10 min
Cook Time
10 min
Prep Time
10 min
Cook Time
10 min
555 calories
59 g
36 g
24 g
32 g
4 g
789 g
132 g
14 g
0 g
19 g
Nutrition Facts
Serving Size
789g
Servings
2
Amount Per Serving
Calories 555
Calories from Fat 205
% Daily Value *
Total Fat 24g
37%
Saturated Fat 4g
19%
Trans Fat 0g
Polyunsaturated Fat 5g
Monounsaturated Fat 14g
Cholesterol 36mg
12%
Sodium 132mg
5%
Total Carbohydrates 59g
20%
Dietary Fiber 16g
62%
Sugars 14g
Protein 32g
Vitamin A
29%
Vitamin C
98%
Calcium
11%
Iron
28%
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
Ingredients
  1. 1/2 cup quinoa
  2. 1 cup water
  3. 1 avocado peeled and chopped
  4. 2 beetroot chopped
  5. 2 tomatoes chopped
  6. 1/2 inch cucumber chopped
  7. 1 tin tuna
  8. 1/2 tbsp olive oil
  9. 1 juiced lemon
  10. salad leaves
Instructions
  1. Cook the quinoa in the water, simmer for 10 minutes and then leave to steam and cool with the lid on the pan.
  2. Chop the veggies up and mix into the cooled quinoa.
  3. Flake and add in the tuna.
  4. Mix the lemon juice and olive oil together and pour over the quinoa salad.
  5. Toss gently and serve on a bed of salad leaves.
beta
calories
555
fat
24g
protein
32g
carbs
59g
more
Dietitian UK https://www.dietitianuk.co.uk/