by Feeling Great | Dinner Recipes
Minestrone Soup – A Hearty, Nourishing Meal
A Simple, Flavorful One-Pot Dish
Minestrone soup is a versatile and nourishing meal that can be adapted based on the ingredients available. Each time I make it, I switch up the vegetables, making every batch unique and flavorful.
One of the best things about this soup is that it’s easy to prepare and lasts for several days, making it perfect for meal prep. Instead of using vegetable stock, I rely on the natural flavors of fresh vegetables, which infuse beautifully into the broth.
For an extra burst of flavor, I love stirring in a spoonful of pesto just before serving. This simple addition elevates the taste to a whole new level.
Packed with nutrient-rich ingredients like fennel, carrots, beans, kale, and fresh herbs, this minestrone is as healthy as it is delicious. Let’s dive into the recipe!
What Makes This Soup So Good?
This hearty minestrone is filled with nutrient-dense ingredients that support digestion, immunity, and overall well-being.
- Carrots – Rich in antioxidants that support a healthy immune system.
- Fennel – Aids digestion and helps reduce bloating.
- Beans – A great source of protein and fiber for stable blood sugar and gut health.
- Kale – High in vitamins A, C, and K, plus essential minerals for strong bones.
- Parsley – Contains anti-inflammatory properties and detoxifying chlorophyll.
- Garlic & Black Pepper – Boosts digestion and has anti-inflammatory benefits.
Minestrone Soup Recipe
Serves: 4
Ingredients:
- 2 onions, diced
- ½ teaspoon smoked paprika
- 1 fennel bulb, thinly sliced
- 4 garlic cloves, smashed
- 2 celery stalks, chopped
- 2 large carrots, roughly chopped
- 1 bunch Tuscan black cabbage (cavolo nero/kale), sliced
- 1 bunch parsley, chopped
- 600ml pureed tomatoes (fresh or tinned)
- 1 x 400g can cooked beans (borlotti, cannellini, or black beans)
- 1 liter water
- Sea salt & black pepper to taste
- Pesto for serving
- Grated Parmesan (optional)
Method:
- In a large pot, heat a little olive oil and sauté the onions, smoked paprika, fennel, garlic, celery, and carrots for 5 minutes.
- Wash and chop the kale, then add it to the pot.
- Pour in the pureed tomatoes, beans, and water until the vegetables are covered.
- Cover and let it simmer for 30 minutes until the soup thickens and the carrots are tender.
- Season with sea salt and black pepper, then stir in the chopped parsley.
- Serve hot with a spoonful of pesto and a sprinkle of Parmesan cheese if desired.
Customization & Serving Tips
- Add extra protein by including more beans or chopped chicken.
- Experiment with different beans like black beans, edamame, or broad beans.
- Include seasonal vegetables such as zucchini, leeks, pumpkin, or broccoli.
- Spice it up with a dash of chili for extra heat.
Final Thoughts?
This nutritious, comforting soup is perfect for any season. Enjoy every spoonful and feel the warmth from within!
For more Soup Recipe, you can try the Spicy Tomato and Lentil Soup or Chicken Soup Immune Boosting! To Book Session with me, Book Here.
by Feeling Great | Drinks Recipes, Recipes
Big Red Morning Juice – A Nutrient-Packed Energy Booster
A Refreshing, Vitamin-Rich Start to Your Day
Kickstart your morning with this vibrant red juice, packed with natural goodness and a refreshing blend of flavors. The sweetness of apples and carrots pairs perfectly with the savory hint of celery, while lemon and ginger add a zesty kick.
This nutrient-dense juice is loaded with vitamins A, B, C, E, and K, plus minerals like iron, magnesium, and potassium. The antioxidants help combat free radical damage, protecting your body from everyday stressors.
Ingredients
- 1 large carrot, sliced
- 2 apples (Golden Delicious or Royal Gala work best)
- ½ stick celery
- 1 small raw beetroot, whole
- ½ inch slice of unwaxed lemon
- ½ slice fresh ginger
How to Make Big Red Morning Juice
- Wash and prepare all fruits and vegetables.
- Slice them into smaller pieces for easier juicing.
- Put everything through a juicer and extract the juice.
- Pour into a glass and enjoy immediately for maximum freshness.
Why You’ll Love This Juice
This Big Red Morning Juice is more than just a delicious drink—it’s a powerful way to fuel your body. With natural sugars, fiber, and essential nutrients, it supports energy, digestion, and overall wellness.
Try it for breakfast or as a mid-day refreshment, and feel the natural boost!
Enjoyed this recipe? Share it with others and leave a comment below!
by Feeling Great | Drinks Recipes
Dairy-Free Milks: Delicious & Nutritious Alternatives
Looking for a creamy, flavorful, and healthy alternative to dairy milk? Whether you’re lactose intolerant, following a plant-based diet, or simply exploring new options, dairy-free milks are a fantastic choice.
With a variety of nut, seed, and grain-based alternatives, there’s a perfect match for every taste and need.
From almond and coconut to oat and cashew, these milk alternatives offer rich flavors, essential nutrients, and versatility in cooking, baking, or your morning coffee. Plus, many are fortified with vitamins and minerals, making them a nutrient-packed addition to your diet.
Here is the How to of nut and seed milks! They are a delicious alternative to traditional dairy…..for those that are intolerant or if you just want a change.
They can be incorporated into cholesterol lowering diets and provide your body with essential minerals such as calcium, magnesium and zinc to nourish the body’s immune system. It’s basically the nuts or seeds blended with filtered water and strained.
Almond Milk
Almonds are anti-inflammatory and high in vitamin E, an antioxidant that supports immune health by fighting free radicals. They’re also rich in potassium, which plays a key role in nerve function and muscle contraction, including the heart.
Ingredients (Makes 1 liter / 4 cups)
- 250g raw almonds (soaked overnight)
- 1 liter (4 cups) water
- 2 fresh pitted dates, raisins, or a little honey
- 1 teaspoon vanilla extract/paste
How to Make It
- Add all ingredients to a high-speed blender.
- Blend on medium to high speed for 30-60 seconds until creamy white.
- Strain through a fine sieve or nut bag (optional for a smoother texture).
- Store in the fridge for up to 4 days.
Tip: You can also use cashews, macadamias, hazelnuts, or walnuts for a variation of flavors. To make it even easier, blend 4 tablespoons of nut butter with the other ingredients.
Sunflower Seed Milk
Sunflower seeds are an excellent source of magnesium, which supports bone health and energy production. They’re also rich in selenium, which works alongside vitamin E and glutathione to protect against oxidative stress and regulate thyroid function.
Ingredients (Makes 1 liter / 4 cups)
- 250g raw sunflower seeds (soaked overnight)
- 1 liter (4 cups) water
- 2 fresh pitted dates or raisins
- 1 teaspoon vanilla extract/paste
Attain It This Way
- Whisk all ingredients in a high-speed blender until smooth and creamy.
- Strain through a fine sieve or nut bag for a smoother consistency.
- Let it process in the fridge for up to 4 days.
Pumpkin Seed Milk
Pumpkin seeds are packed with minerals like magnesium, iron, and zinc. Zinc is essential for immune function, supports thyroid health, and plays a role in sperm production. These seeds are also high in tryptophan, an amino acid that helps produce serotonin, the “feel-good” hormone.
Ingredients (Makes 1 liter / 4 cups)
- 250g raw pumpkin seeds (soaked overnight)
- 1 liter (4 cups) water
- 2 fresh pitted dates or a little honey
- 1 teaspoon vanilla extract/paste
Do It By
- Mix all ingredients in a high-speed blender until creamy.
- Strain through a fine sieve or nut bag.
- Reserve in the fridge for up to 4 days.
Quinoa Milk
Unlike grains, quinoa is actually a seed and a complete protein, meaning it contains all essential amino acids necessary for cell repair and muscle growth. It’s also gluten-free and has a low glycemic index, making it a great option for blood sugar control.
Ingredients (Makes 1 liter / 4 cups)
- 250g cooked quinoa
- 1 liter (4 cups) water
- 2 fresh pitted dates or a little honey
- 1 teaspoon vanilla extract/paste
To Achieve This
- Combine cooked quinoa and half the water in a high-speed blender.
- Put in the remaining water and blend again.
- Strain through a fine sieve or nut bag.
- Set aside in the fridge for up to 4 days.
Tip: Use the same method with cooked brown rice for rice milk or whole oat groats for oat milk.
Organic Soy Milk
Soy is a high-protein plant-based milk that supports immune function and muscle repair. Studies have shown that soy intake can reduce the risk of bone fractures and may help alleviate menopausal hot flashes due to its natural isoflavones.
Ingredients (Makes 500ml / 2 cups)
- 300g organic silken tofu
- 500ml water
- 1 fresh pitted date, raisins, or a little honey
- 1 teaspoon vanilla extract/paste
You Can Make It By
- Stir all ingredients in a high-speed blender until creamy.
- Strain through a fine sieve for a smoother consistency.
- Keep in the fridge for up to 4 days.
Final Thoughts: Which Dairy-Free Milk Will You Try?
Making your own dairy-free milk is simple, cost-effective, and healthier than store-bought versions. Whether you choose nut-based, seed-based, or grain-based options, these homemade alternatives offer pure flavors, essential nutrients, and endless versatility.
Have you tried making your own dairy-free milk? Let me know in the comments! If you found this helpful, share it with a friend who’s exploring plant-based alternatives!
Courtsey: Theresa Cutter
Here’s another Dairy-free recipe you can try! The Almond Meal Banana Cake (Gluten & Dairy Free) or read this Coconut Water Benefits Weight Loss and if you love it, share it with your friends! To book online Click Here for a consultation for a personalized health plan.
