by Feeling Great | Aug 1, 2023 | 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!
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by Feeling Great | Feb 25, 2023 | Snack Recipes
Crispy Kale Chips – A Healthy and Delicious Snack
Why Crispy Kale Chips Are a Game Changer
Looking for a nutritious and tasty alternative to regular chips? Crispy Kale Chips are a crunchy, flavorful, and nutrient-packed snack that will satisfy your cravings without the guilt.
Unlike traditional potato chips, which contain lectins, enzyme blockers, and glycoalkaloids that aren’t destroyed during cooking, kale is loaded with vitamins, minerals, and antioxidants. It’s an excellent source of iron, vitamin K, vitamin C, calcium, and fiber—all essential for good health.
If you’re looking for a better option, try kale chips. They’re easy to make, packed with flavor, and great for snacking any time of the day.
Simple Homemade Kale Chips Recipe
Ingredients (Serves 2-3):
- 1 bunch kale (about 400g)
- 1 tablespoon melted coconut oil, ghee, or olive oil
- Sea salt (Himalayan or Celtic salt)
Step-by-Step Method
1. Preheat and Prepare Your Trays
Set your oven to 120°C and line 2-3 baking trays with parchment paper. This helps prevent sticking and ensures even cooking.
2. Wash and Dry the Kale
Rinse the kale thoroughly in cold water, then pat it dry with a clean towel. Removing excess moisture is key to getting crispy chips.
3. Remove Stems and Tear Into Pieces
Cut away the tough central stalks and tear the leaves into bite-sized pieces. This makes them easier to eat and helps them cook evenly.
4. Toss with Oil and Salt
Place the kale in a large bowl and drizzle with melted oil. Sprinkle lightly with salt—kale has a natural saltiness, so a little goes a long way. Toss everything together until well coated.
5. Arrange for Maximum Crispiness
Spread the kale evenly on the trays in a single layer. Overcrowding can cause steaming instead of crisping, so use extra trays if needed.
6. Roast to Perfection
Bake for 35-40 minutes, or until crispy. Keep an eye on them, as oven temperatures can vary. If they start to brown too quickly, reduce the heat slightly.
7. Enjoy or Store for Later
Eat them immediately for the best crunch. If storing, keep them in an airtight container in your pantry for up to two weeks. If they lose their crispiness, simply pop them back in the oven for 5-10 minutes to refresh them.
Delicious Flavor Variations
Want to mix things up? Try these tasty seasoning ideas:
🌶 Spicy Kick – Add chili powder or smoked paprika.
🌿 Herby Twist – Sprinkle with dried oregano, basil, or thyme.
🥜 Nutty Crunch – Toss with sesame seeds or crushed nuts.
🍋 Zesty Flavor – Drizzle with lemon juice before roasting.
What’s Your Favorite Kale Chip Flavor?
Do you love classic salted kale chips, or do you have a favorite seasoning twist? Try out different flavors and let me know which one you love the most!
Looking for more healthy snack ideas? Stay tuned for more easy, nutritious recipes like this No Bake Snack Bar!
Let’s talk about your personalized health plan and Contact me Here.
by Feeling Great | Jan 24, 2023 | Dinner Recipes
The Secret to the Perfect Kale Salad
A kale salad can be crisp, flavorful, and nutrient-rich with the right technique. The key is balancing bold flavors, fresh ingredients, and a zesty dressing for a delicious, satisfying dish.
How to Make the Perfect Kale Salad
Kale, part of the cabbage family, has a robust texture that needs the right preparation. To create the perfect salad, start by washing and finely shredding the leaves.
Next, the secret step—massage the kale! A squeeze of lemon, a drizzle of olive oil, and a pinch of sea salt and black pepper will soften the leaves. Massaging helps break down the fibers, making the greens tender and easy to eat.
Once prepped, enhance the flavors with fresh herbs like mint and parsley. Add pomegranate and goji berries for sweetness, and finish with crunchy pumpkin seeds and walnuts. This vibrant salad stays fresh for days, making it ideal for meal prep.
Why This Salad Is a Nutrient Powerhouse
Kale is packed with vitamins A, C, and K, plus essential minerals like calcium, potassium, and iron. These nutrients support bone health, skin, and immune function.
Pomegranate provides powerful antioxidants and fiber for digestion. Meanwhile, pumpkin seeds are rich in magnesium, zinc, and tryptophan, which supports serotonin production—the “feel-good” hormone.
Kale Salad Recipe
Ingredients:
- 500g fresh kale (about 2 large bunches)
- ½ tsp ground black pepper
- ¼ tsp sea salt
- 1 lemon (juiced)
- 2 tbsp olive or flaxseed oil
- 4 spring onions, finely sliced
- 1 bunch mint, chopped
- 1 bunch parsley, chopped
- 2 tbsp pumpkin seeds
- 1 pomegranate (seeds only)
- 2 tbsp goji berries
- 1 cup microgreens or baby greens (optional)
Instructions:
- Remove kale stems and wash leaves thoroughly.
- Shred the kale finely and place in a large bowl.
- In a small bowl, mix lemon juice, olive oil, salt, and pepper.
- Pour dressing over kale and massage for 2–3 minutes until softened.
- Add spring onion, mint, parsley, pumpkin seeds, pomegranate, goji berries, and microgreens.
- Toss gently, adjust seasoning, and serve.
Optional Add-Ins:
- Avocado – Rich in vitamin E and anti-inflammatory benefits.
- Ground flaxseeds or walnuts – High in omega-3 for heart and brain health.
- Protein sources – Add quinoa, feta, chia seeds, or grilled chicken.
Store leftovers in the fridge for up to three days. Enjoy fresh or as a side to your favorite meal!
You can also try the Kale Chips recipe and share with us your experience. Book your session with me to a healthy future.
