Warming Autumn Soup Recipe

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Autumn is well and truly here in London.  The cooler temperatures have us craving more comforting and hearty meals.  We're thinking nourishing soups in burnt oranges and golden yellows, the colours of the season.


In Functional Medicine, there's a lot of emphasis on the colour of the foods on our plate.  In fact, the mantra we share with our clients is:

"EAT A RAINBOW."

Brightly coloured, organic vegetables and fruit are rich in phytonutrients, which have antioxidant and cancer-fighting properties.

You can easily increase your nutrient intake by adding more colourful vegetables to your plate at each meal, thereby taking your nutrition to the next level. 

A delicious recipe for this time of year is Squash Soup, which can be made from butternut squash, acorn squash or pumpkin. 

Orange vegetables contain Vitamin A, which is essential for good skin, vision, and mucous membranes.  You'll also get 42% of the recommended daily intake of Vitamin C, as well as 17% of your potassium recommendations and 18% of your manganese, essential minerals, along with healthy amounts of magnesium, calcium, Vitamin E, and the whole spectrum of B Vitamins - thiamin, niacin, folate, riboflavin, and pantothenic acid - which are essential for mood, and for metabolising proteins, fats and carbohydrates.

We're delighted to share a vegan version of this autumn favourite.


INGREDIENTS

  • 1 tablespoon Extra Virgin Olive Oil
  • 1/2 cup thinly sliced shallots
  • 1 tablespoon minced garlic
  • 1 tablespoon minced peeled fresh ginger
  • 2 cups water
  • 1/2 cup canned full fat coconut milk
  • 1 teaspoon salt
  • 2 packages fresh cubed butternut squash
  • 1 tablespoon fresh lemon juice
  • Coriander leaves (optional)
  • 1/4 teaspoon ground paprika (optional)


STEP 1

  • Heat a large saucepan over medium-high heat
  • Add olive oil to pan
  • Add shallots
  • Sauté 3 minutes or until softened, stirring occasionally
  • Add garlic and ginger
  • Sauté 1 minute
  • Add 2 cups water, coconut milk, salt, and squash
  • Bring to a boil
  • Reduce heat, cover and simmer 20 minutes or until squash is tender, stirring occasionally.

STEP 2

Paleo and Vegan Cookies: Vegan, Gluten-free, Grain-free, Dairy-free, Refined Sugar-free, Soy-free, Yeast-free

So yesterday Deirdre and Rae hosted their first food demo at the launch of Core Clapton, a charity Osteopathic Clinic in a restored Edwardian building located in North London. They really enjoyed working together and answering questions about digestive health, and the importance of going gluten-free, dairy-free, and sugar-free, while simultaneously whipping up a batch of buttery, pecan cookies, that are low GI, gluten free, grain free, dairy free, yeast free, and refined sugar free.

Dry ingredients

Wet ingredients

Step by Step “How to”

  • Pre-heat your oven to 175° C or 350° F
  • Line a baking sheet with parchment paper
  • Combine dry ingredients into a large mixing bowl, except for the chopped pecans
  • Combine wet ingredient into a smaller bowl and mix thoroughly
  • Then combine both sets of ingredients and mix thoroughly
  • Scoop a tablespoon of the dough onto the lined baking sheet, spacing the dough balls about an inch and a half apart
  • Once you've filled the baking tray, use the flat of your hand to flatten the balls
  • Then sprinkle and press the chopped pecans onto the flattened dough
  • Pop into the middle rack of the oven for 10 - 15 minutes
  • Bake until cookies turn light gold - you won't need to check on them, as once they're done, your kitchen will smell like a heavenly combination of vanilla, coconut and maple syrup
  • Remove from oven and cool, if you can really wait :) 

Golden Latte: Anti-Inflammatory Turmeric with Gut-Soothing Collagen

This is one way to have a guaranteed good morning!

To quote Dr Kelly Brogan, Holistic Psychiatrist, turmeric is "The most well-referenced healers of all spices, including for depression. I love this therapeutic food."

Our version of this yummy morning kickstarter takes less than 5 minutes to prep, and if you have a blender, it's even easier. You'll need:

Throw all of these into your blender and whizz for a few seconds, and then pop it into a milk pan on the stove until hot and frothy (the collagen does wonders for this!)

Serve and enjoy this wonderfully warming, brain-boosting treat.

Superfood Brownies: Vegan, Gluten-free, Grain-free, Dairy-free, Refined Sugar-free, Soy-free, Yeast-free

After spending the last few days at the Functional Medicine Conference in London, I needed to get back to my kitchen and savour the joys of baking.

Knowing what is in my food is extremely important to me, which is why I like making things from scratch, to avoid hidden sugars and fillers like xanthan gum or gellan gum.

If you've been told to go on a gluten-free or dairy-free diet, it's easy to fall victim to "healthy" foods on your supermarket shelf, without realising that they often contain undesirable ingredients.

These brownies were inspired by Arizona-based Functional Medicine Practitioner, Dr Darrell Kilcup.  His recipe called for hazelnut flour, eggs, chocolate chips, honey and baking powder.  However, I improvised with almond flour, flaxseeds, and goji berries, maple syrup and baking soda so they are vegan, and paleo!

Dry ingredients

  • 1 cup or 100g almond flour or blanched ground almonds
  • 1 tablespoon ground flaxseeds
  • 3 tablespoons ground raw cacao
  • 1 teaspoon vanilla extract
  • ¼ teaspoon sea salt
  • ½ teaspoon baking soda
  • 3 tablespoons goji berries sprinkled liberally throughout

Wet ingredients

  • 3 tablebspoons of water for making "flax eggs"
  • 1½ tablespoon coconut oil
  • ½ cup maple syrup

Step by Step “How to”

  • Combine 1 tablespoon ground flaxseeds with 3 tbsps of water and allow to sit
  • Pre-heat your oven to 175° C or 350° F
  • Grease and line a square 8 x 8 pyrex dish with parchment paper
  • In a mixing bowl, combine remaining dry ingredients
  • In a separate mixing bowl, combine all wet ingredients
  • Then combine wet and dry ingredients, either by hand, or in a food processor
  • Using a spatula, pour and spread into your dish
  • Bake at 175° for 20 minutes until the top is hard
  • Check with a toothpick that it comes out clean
  • If you can wait, allow to cool in dish for 10 minutes
  • The cooler it becomes, the fudgier it gets, so that might inspire you to wait!

Paleo Bread: Gluten-free, Grain-free, Dairy-free, Refined Sugar-free, Soy-free, Yeast-free

One of the things that most people miss when they give up gluten, grains, and refined sugar is toast in the morning. Here is a quick and easy recipe for delicious grain-free, hearty bread that you can slice and freeze.

Dry ingredients

  • 1 cup almond flour or blanched ground almonds
  • ½ cup of ground mixed nuts (brazil, macadamias, pecans, walnuts)
  • 2 tablespoons coconut flour
  • 2 tablespoon buckwheat flour (omit if sensitive to buckwheat)
  • 4 tablespoons ground pumpkin, sunflower and flaxseeds
  • ¼ teaspoon sea salt
  • ½ teaspoon baking soda

Wet ingredients

  • 1 tablespoon apple cider vinegar
  • 1 tablespoon honey or maple syrup
  • 1 tablespoon coconut oil
  • 5 large organic free range eggs

Step by Step “How to”

  • Pre-heat your oven to 175° C or 350° F
  • Grease and line a loaf tin with parchment paper
  • In a mixing bowl, combine dry ingredients
  • In a separate mixing bowl, combine all wet ingredients
  • Then combine wet and dry ingredients, either by hand, or in a food processor
  • Pour into your greased and lined loaf tin
  • Bake at 175° for 30 – 35 minutes
  • Cool in pan for 10 minutes
  • Remove from pan and leave on a cooling rack for an hour
  • Slice and enjoy.
  • If you'd like to prolong the life of your bread, slice once cool, and then pop into the freezer, to enjoy at a later date.