Look after your insides ~ stomach, intestines…

1. Eat healthily.

2. Eat regularly.

3. Eat sitting up at a table, preferably.

All too easily we spend our daily and/or working lives gulping down food between events/lessons/meetings/exercise. In addition, after returning home we then spend the evenings on our electronic devices and or/sitting in front of the TV with a takeaway or additional snacks in the evening. The problem is that by eating this way we can cause problems with our digestive system, as food does not digest properly so some people have lower stomach and abdominal cramps or indigestion (which if severe is akin to a heart attack).

4. Stop smoking.
Smoking can weaken the muscle that controls the lower end of the oesophagus (food pipe or gullet), causing heartburn.

5. Lose excess weight.
If you are overweight, your tummy fat puts pressure on your stomach this can cause heartburn.

6. Exercise regularly.

6. Do not binge drink.
Binge drinking increases acid production in your stomach which can cause heartburn, as well as making other digestive disorders worse.

7. Beat stress.
Anxiety and worry can upset the delicate balance of digestion exacerbating so worsening digestive conditions such as irritable bowel syndrome.

Italian Vegetable soup

Italian inspired vegetable soupIngredients

3 litres/ 6 pints vegetable stock or boiling water

3 Large carrots peeled and diced

1 swede peeled and diced

4 medium potatoes peeled and diced

150 grams/6 ozs Red lentils

300grams or 1 tin of chopped tomatoes or passatta

1 desert spoon each of Thyme, Sage, Marjoram, Rosemary

6 bay leaves – remove after cooking

Freshly ground black or mixed peppercorns

Chilli flakes  – optional sprinkle during cooking

Salt to taste

Method

  1. Pour stock into a large stock pot adding the ingredients stirring well.
  2. Bring to boil for ten minutes, stir well.
  3. Simmer for 20 minutes, stirring throughout to prevent the lentils and ingredients sticking to the base of the pan.
  4. Taste to check season to taste.

 

Serve with grated cheese*and fresh bread and butter –

*my son’s personal favourite

Chicken and vegetable Soup

Ingredients

2 Litres/ 4 pints off freshly made chicken stock with chicken meat

4 medium potatoes peeled and diced into chunks

2 large carrots, peeled and diced into chunksRustic Italian Vegetable Soup

1 onion sliced and finely diced

1oo grams/ 4 0z red lentils

450 grams/ 1 lb swede

1 desert spoon/ 1 oz of each herb – Thyme, Rosemary, Sage

4 Bay leaves – remove after cooking

Salt and pepper to taste

 

Method

Add stock bring to boil adding the chopped vegetables, herbs, bay leaves into the large stock pot while heating.

Cook for 30 minutes.

 

Serve with fresh bread and butter

 

 

A’s simple Autumnal Pumpkin soup

I name this ‘A’s simple Pumpkin soup as my youngest loves it just like this!

However I have added variations underneath;  which make it even more enjoyable for a more adult palate.

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A’s simple Pumpkin soup 

Pumpkin Soup

Pumpkin Soup (Photo credit: pamelasvoboda)

Ingredients:

1 medium Pumpkin

2 litres chicken or vegetable stock – preferably home-made

4 Bay leaves

1 teaspoon of freshly ground mixed peppercorns

Pinch of freshly ground rock salt

Equipment:

Large 4-6 litre stockpot or saucepan

Large wooden spoon or similar

Ladle

Measuring jug

Teaspoon

Liquidiser, blender or hand blender

Method

  1. Finely dice the pumpkin.
  2. Add to the stock pot with the Bay leaves, vegetable or chicken stock ~stirring well.
  3. Adding the pepper and salt boiling for twenty minutes until the pumpkin is soft.
  4. Liquidise with a liquidiser or blender.
  5. Serve in the pumpkin serving with a ladle.
  6. Serve with fresh bread and butter or gluten and dairy free version.

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Variation 1: Simple Pumpkin soup

Ingredients

Potato soup

Potato soup (Photo credit: Wikipedia)

Add to pan when adding pumpkin:

~ I medium sized red or white onion finely chopped

~ 4 potatoes peeled and finely diced

Method

  1. Once cooked and softened either liquidise or serve as a chunky soup.
  2. Season to taste.

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Variation 2: Spicy Pumpkin soup

Ingredients

1 medium Pumpkin

1 medium sized red or white onion finely chopped

4 potatoes peeled and finely diced

2 litres chicken or vegetable stock – preferably home-made

4 Bay leaves

1-2 teaspoons of chilli flakes or fresh chilli

1 teaspoon of Freshly ground mixed peppercorns

Pinch of freshly ground rock salt

Equipment:

Large 4-6 litre stockpot or saucepan

Large wooden spoon or similar

Ladle

Measuring jug

Teaspoon

Liquidiser, blender or hand blender

Method:

  1. Finely dice the pumpkin.
  2. Add to the stock pot with the bay leaf, vegetable or chicken stock ~stirring well.
  3. Adding the chilli, pepper and salt boiling for twenty minutes until the pumpkin is soft.
  4. Liquidise with a liquidiser or blender.
  5. Serve in the pumpkin serving with a ladle.
  6. Serve with fresh bread and butter or gluten and dairy free version

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Further spicy and non spicy variations add after adding stock stirring well:

  • chilli, nutmeg and coriander
  • curry powder and parsley
  • chilli, ginger and coriander
  • smoked paprika, nutmeg and coriander

 

Serve with Rosemary Socca Gluten free bread: https://sharonac72.wordpress.com/2012/08/22/rosemary-socca-gluten-free-bread/