The last couple weeks have been filled with long days and a sense of excitement. I am only days away from releasing my new website! We have been working pretty hard on all the copious elements that make up a website – but I am glad to say it is paying off well. You will be able to find my recipes way easier than before, there will be nutritional snippets to read, better quality photos, some articles explaining the impact certain foods have on the body, and of course, further information around my consultations.
To serve the long days and the reduced time available to cook, I made a big vegetable stew last Sunday to last all week for lunch. This stew is great for the shoulder season – it is warm and comforting, nutrient-rich, and is a great opportunity to use up all your left over vegetables. I love adding tomato to stew because it offers an extra ‘zing’, which is often lost amongst vegetables like squash or sweet potato. You can add any green leafy vegetables you like to this dish, just add it at the same time as the chard, and allow the leaves to wilt sufficiently.
Benefits for your body?
Carrot, onion, garlic, chard, coriander, and thyme act as antioxidants for the liver. This means they help clean toxins from the liver, which is crucial for a healthy body. A liver loaded with toxins can slow down other bodily processes, but when we eat in a way that supports the liver, we are assisting our bodies to run efficiently. Wonderful.
Enjoy and have a lovely start to your week!
My Sweet Potato and Chard Stew
Serves 4 – 5
½ Tbsp coconut oil
2 red onions, diced
5 garlic cloves, diced
4 stems celery, thinly sliced
1 tomato, diced
½ tsp cayenne pepper
1 tsp chopped thyme, fresh or dried
2 bay leaves
2 sweet potatoes, pealed, cut in 2cm cubes
2 carrots, pealed, chopped
1 Tbsp organic apple cider vinegar
1 bunch chard
3 Tbsp coriander, chopped
optional: plain, unsweetened yoghurt
- In a medium sized saucepan, melt coconut oil. Add onion, garlic, celery, thyme and cayenne pepper. Cover and sweat for 8 – 10 minutes. If the vegetables start to dry out, add 1 tsp water and mix well.
- Add tomato, cover, and allow to sauté for 2 minutes.
- Add sweet potato, carrot, apple cider vinegar, and cover decently with water (5 -7 cups). Cover and simmer on med-high heat for thirty minutes.
- When the sweet potato is falling apart easily, remove from the heat.
- Take out the bay leaves.
- Use a handheld mixer to puree the soup. I like to leave chunks of delicious vegetables in the soup, so I only blend for a minute of so.
- Using salt and pepper, season to taste (I usually add around 1 – 2 tsp of salt).
- When it tastes delicious, stir through the chard.
- Return to a low heat for 10 minutes, or until the chard has wilted.
- Check seasoning and serve with a dollop of yoghurt and a sprinkling of cumin.
Feed, nourish, value yourself