3 easy and healthy recipes to try this week!

At Active Health Chiropractic, we believe that a healthy lifestyle – including diet and exercise – is the best method to keep your mind and body in good health. National Chiropractic Health Month throughout October highlighted the importance of chiropractic as a preventative healthcare method.  Preventative treatment aims to maintain good health, as opposed to only treating problems. Regular chiropractic treatments as recommended by your chiropractor can help prevent future health problems. Don’t forget, chiropractic can be used to ease symptoms, but many of our patients choose chiropractic as a preventative measure. Our offer for new patients can be found here.

Remember these tips to help improve your overall health:

  • Water is vital for your body. Muscles, nerves, the digestive system even the immune system are dependent on water. Remember to keep hydrated
  • Adam’s healthy snacking tip: Swap crisps for unsalted cashew nuts
  • Take a fifteen second break from the computer and roll your shoulders in both directions
  • Take the stairs instead of using the lift.

This month, we’ve teamed up with Adam – nutritionist, cook and healthy-living expert at Food & Fitness Always, to share his delicious seasonal recipes to try at home. Adam’s recipes are nutritious, easy to prepare and are real winter warmers.

Adam

         Adam

Adam says:

“I believe that health and nutrition are interchangable. It was only once I started to change my diet and cook properly with raw ingredients from scratch that I started seeing the real changes to my health. In order to be healthy and meet your goals that you’ve set yourself, you need to be organised with your diet first.”

“I cook anything that I believe will be healthy, nutritious and most importantly, will taste great.”

Adam’s recipes:

Spiced Parsnip Soup

parsnip soup

Spiced parsnip soup with chili and coriander pesto

(Serves 2 with some leftovers!)

1 tbsp x Olive Oil
1 x Celery Stick (finely chopped)
1 x Garlic Clove (finely chopped)
1/2 x Onion (finely chopped)1 tsp x Ground Coriander
1 tsp x Ground Cumin
500g x Parsnips (chopped)
1 litre x Chicken Stock (or Vegetable for Vegetarians)
Freshly Ground Salt & Pepper
(For The Pesto)
1 x Red Chilli
50g x Fresh Coriander (leaves only)
4 tbsp x Extra Virgin Olive Oil
4 tbsp x Pumpkin Seeds

1. Heat the olive oil in a large saucepan over a medium heat and add the celery, onion and some seasoning. Cook for 4 minutes until the ingredients in the pan have softened.

2. Add the garlic and the spices and continue to fry for a further 2 minutes.

3. Add the chopped parsnips and all of the stock. Bring to the boil quickly by increasing the heat and covering with the lid. Once boiling, reduce the heat so that the soup is simmering gently. Cook for 20 minutes or until the parsnips are tender.

4. Now make the pesto. Roughly chop and de-seed the chilli and add it to a food processor or small blender with the coriander leaves and half the pumpkin seeds. Add the extra virgin olive oil and whizz until you get a pesto-like consistency (see photograph). Add more oil if necessary.

5. Once the cooking time has finished, remove the saucepan from the heat and leave to cool for 5-10 minutes. Carefully with a stick blender (ensure the stick is fully submerged), blend until the soup is smooth. If it is too thick, add additional stock.

Serve in bowls or mugs and add a spoonful of the pesto on top.

Chicken Tagine

Chicken Tagine

Adam’s Chicken Tagine

Serves 2

Olive Oil
6 x Boneless Chicken Thighs (skin removed)
2 x Small Aubergines (chopped into 2cm cubes)
1 tsp x Ground Cinnamon
2 tsp x Ground Cumin
2 x Onions (finely chopped)
2 x Red Chillies (deseeded & finely chopped)
2 x Bay Leaves
1kg x Tomatoes (chopped)
1 tbsp x Tomato Puree
300ml x Chicken Stock
1/2 x Lemon (sliced)
Handful of Coriander (finely chopped)

1. Add the oil to a large casserole dish over a medium-high heat. Season the chicken & brown in the pan for 8 minutes.

2. Remove the chicken from the pan and set-aside on a plate.

3. Fry the aubergines for approximately 10 minutes over a medium heat with the cinnamon (add more oil if required)

4. Add the onions, chillies, bay leaves and cumin. Add additional seasoning and cook for a further 10 minutes.

5. Add the chicken pieces back to the pan along with the tomatoes, tomato puree, a few lemon slices and the stock.

6. Cover with the lid and reduce the heat and simmer gently for 30 minutes.

7. Once the time is up, remove the lid and increase the heat in order to reduce the sauce. Stir regularly.

8. When the sauce has thickened, remove the bay leaves and lemon slices, and add the coriander.

Serve with couscous (optional)

Mediterranean Vegetable Casserole

vegetable casserole

Mediterranean Vegetable Casserole

Serves 3-4

1x Onion
1x Sweet Potato
1x Baking Potato
1x Carrot (large)
1x Courgette
1x Pepper (red or yellow)
½ x Punnet Cherry Tomatoes (halved)
½ x Kidney Beans (tinned)
500g Passata
1x Garlic Clove (crushed)
½ x Vegetable Stock Cube
½ tsp x Smoked Paprika, Ground Cumin, Dried Oregano
Flat-Leaf Parsley (small bunch)
Salt
Pepper
Sugar
Extra Virgin Olive Oil (to drizzle)
  1. Cut the onion, potatoes, carrots, courgettes and pepper into large chunks
  2. Par-boil the potatoes and carrots in salted water
  3. Fry the onion, courgette and pepper until soft
  4. Crush the garlic into the pan
  5. Dissolve the stock cube into 200ml of boiling water and add to the pan along with the passata
  6. Add the spices and oregano, along with a little sugar to the pan
  7. Season with salt and pepper to taste.
  8. Add the par-boiled potatoes and carrots, along with the tomatoes and kidney beans to the pan
  9. Add the parsley (reserve some to garnish)
  10. Simmer until all of the vegetables are soft
  11. Drizzle with good-quality extra virgin olive oil

Click here for more of Adam’s recipes.

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