Broccoli and Lentil Soup

Broccoli and Lentil Soup

Broccoli and Lentil Soup

Broccoli and Lentil Soup

Somehow spring seems to have disappeared here the last week or so, and I find myself craving more warming, nourishing food.

​It looks like it is back to soups! This hearty soup is with broccoli and lentils, and will really fill you up. Plus most of us could use some extra servings of veggies in our diet. Many aren’t getting their daily requirement, and the vitamins and minerals that we get from vegetables are vital for good health – including keeping our immune system strong.

Just take care if either of these two main ingredients bothers your digestion – the double hit of these two gas-makers could cause you some bloating if you’re sensitive.

​Otherwise it is a good serving of veggies and fibre. I hope you enjoy!


Broccoli and lentil soup

Broccoli and Lentil Soup

Prep Time 25 mins
Cook Time 45 mins
Total Time 1 hr 10 mins
Course Soup
Servings 6 servings

Equipment

  • Immersion blender or regular blender

Ingredients
  

  • 750 g Broccoli florets
  • 2 Carrots, Medium chopped
  • 2 Celery stalks chopped
  • 1 Onion, large diced
  • 2 Garlic cloves minced
  • 200 g Dried blonde lentils
  • 1.5 L Broth, chicken or veggie
  • 1 tbsp Olive oil
  • 1 tbsp Parsley chopped
  • Salt & Pepper to taste
  • Sour cream garnish
  • Green onion or chives garnish

Instructions
 

  • Heat the olive oil in a large pot over mediumheat. Add in the onion and garlic and sauté for 2-3 minutes until fragrant.
  • Add in the carrots and celery and sauté for an additional 5 minutes.
  • Add in allremaining ingredients excluding garnishes. It is OK if the broccoli is not completely submerged in the liquid; it will sink / you can push it down as it cooks.
  • Bring liquid to a boil, then reduce heat tosimmer. Simmer for 30 minutes until broccoli and lentils are soft.
  • Using an immersion blender, or in 3-4 batches in a regular blender, puree the soup until smooth. (Only fill the blender halfway each time and be sure to start on a low setting and slowly increase, opening vent in lid to allow steam to escape.)
  • Return to pot over low heat and add additional salt & pepper to taste.
  • Plate up and top with a dollop of sour cream and sprinkle with chopped green onion. Enjoy!
Keyword Dairy Free, Gluten Free, Vegetables, Vegetarian

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Pepper and Tomato Omelette (low-FODMAP)

Pepper and Tomato Omelette (low-FODMAP)

A woman outside in workout clothes holding a drawing of a happy gut; find bloating relief and reduce IBS

Pepper and Tomato Omelette (low-FODMAP)

I make omelettes all the time, especially for lunch. They are so easy to load up with whatever vegetables you happen to have on hand.

Plus you can easily make a double portion and it will keep just fine in the fridge so that you’re set for lunch the next day as well!

I choose this particular combination of veggies, however, specially for the nutrients they are offering. The peppers, tomato, and eggs all come together to provide you with vitamins, minerals, and healthy fats that can be especially helpful to combat the effects of stress on the body.

It’s also a great idea to get a portion of veggies in at lunch time – we want to be aiming for around 3-5 servings per day (or roughly 300 grams), and if you leave it all until dinner you’re just setting yourself up to fall short.

Just another reason to load up this omelette with whatever you have on hand!


Pepper and Tomato Omelette

Prep Time 10 mins
Cook Time 20 mins
Total Time 30 mins
Course Breakfast, Main Course
Servings 2

Ingredients
  

  • t tsp olive oil
  • 4 eggs large
  • 1 bell pepper (red or yellow) diced
  • 1 tomato, medium diced
  • salt & pepper to taste
  • fresh chives, chopped to garnish (optional)

Instructions
 

  • In a medium-sized frying pan over medium heat warm the olive oil.
  • Add in the bell pepper and tomato and cook until soft (around 5-8 minutes), season with sea salt and pepper. Spread veggies out evenly across the pan and reduce heat slightly.
  • In a separate bowl, whisk together the eggs.Pour over the bell peppers and tomatoes, tilting the pan as needed to cover all the veggies.
  • Cover and allow to cook until liquid is mostly gone (around 10 minutes, check often). Dot top with goat cheese and finishing cooking until all liquid is gone.
  • Fold omelette over and divide in half for two servings.

Notes

Depending on your individual needs and appetite, feel free to increase the number of eggs.
Keyword Gluten Free, Vegetables, Vegetarian

Picture of Healthfully Heather IBS Nutrition
Are you struggling to get more veggies into your diet? 

Sign-up for the FREE 5×5 veggie challenge and learn how easy it can really be! This 5-day challenge will help you tackle some of the major obstacles holding you back from finally getting started on your healthy living journey.

Burrito Salad Bowl – ready in under 20 minutes

Burrito Salad Bowl – ready in under 20 minutes

A woman outside in workout clothes holding a drawing of a happy gut; find bloating relief and reduce IBS

Burrito Salad Bowl – ready in under 20 minutes

This burrito salad bowl is a personal favourite that I will often make for lunch when I am working from home.

It can be ready in under 20 minutes, and taking some time to step away from the computer and disengage can be really helpful for keeping the focus going through the rest of the afternoon.

If spending time in the kitchen at lunch isn’t an option for you, make a big batch at dinner. If you store the meat (or bean) mixture separately from the raw veggies and dressing, everything will stay nice and fresh. 

Then just combine all the components at lunchtime and you’ll be done within minutes!

If you’re sensitive to certain ingredients, like onions and garlic, you can swap out the onion for the green top of a leek, and use garlic infused oil to still get that flavour. 

Feel free to add components, like whatever you have in the fridge at the time. Maybe some avocado, some fresh herbs… this recipe is not one that has to be strictly followed.

Enjoy!


Burrito Salad Bowl

Prep Time 10 mins
Cook Time 10 mins
Total Time 20 mins
Course Main Course, Salad
Servings 2

Ingredients
  

  • 250 g minced meat
  • 1 onion diced
  • 2 garlic cloves minced
  • 1 tomato, medium diced
  • 1/2 bell pepper (any colour) diced
  • 1/2 cucumber diced
  • 100 g mixed salad greens
  • 1 tbsp taco seasoning
  • 1/2 tbsp olive oil
  • 20 g shredded cheese
  • 1/4 cup plain Greek-style yoghurt
  • 2 tsp lemon juice
  • 1/4 tsp garlic powder
  • salt & pepper to taste

Instructions
 

  • In a pan over medium heat, warm the olive oil. Cook the onion and garlic until soft. Stir in the minced meat, spices, and cook until meat is browned and cooked through.
  • In a small bowl, mix together the yoghurt, lemon juice, garlic powder, salt, and pepper. Thin with water to your desired consistency.
  • Prepare the salad with the greens, cucumber, tomato, and bell pepper.
  • Serve the meat and onions on top and garnish with cheese & the dressing.

Notes

You can easily swap out the minced meat for beans or lentils to make this a vegetarian dish.
Make a larger potion of the meat/beans and store for up to 2-3 days in the fridge to put together a quick and easy lunch! 
Keyword Gluten Free, Salad, Vegetarian

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Are you struggling to get more veggies into your diet? 

Sign-up for the FREE 5×5 veggie challenge and learn how easy it can really be! This 5-day challenge will help you tackle some of the major obstacles holding you back from finally getting started on your healthy living journey.

Sweet Potato Nachos (low-FODMAP)

Sweet Potato Nachos (low-FODMAP)

A woman outside in workout clothes holding a drawing of a happy gut; find bloating relief and reduce IBS

Sweet Potato Nachos (low-FODMAP)

Often Saturday night is nacho night in our house. This version can easily be made into a low-FODMAP recipe that can work in your specific IBS diet. 

​And while sometimes we just go for the real thing with corn chips and all the toppings, this sweet potato version is a great alternative!

​With a sweet potato base and lots of veggies mixed into the minced meat topping, you can enjoy a comfort food with a good extra serving of veggies.

​The best part is, that the toppings are extremely customizable. Can’t do onion? Leave it out and up the green onion as garnish. Or swap it for the green part of a leek.

Have a bunch of leftovers in the fridge? Throw them on!

​Or maybe sweet potato is tricky? Do ⅓ sweet potato and ⅔ regular potato.

​Ready to make this tonight?


Sweet Potato Nachos

Light version of the classic nachos, made with sweet potato instead of corn chips.
Prep Time 20 mins
Cook Time 30 mins
Total Time 50 mins
Course Main Course
Cuisine American
Servings 2 people

Equipment

  • Mandolin

Ingredients
  

  • 500 g sweet potato*
  • 1 cup shredded cheese
  • 200 g mince meat
  • 1 bell pepper diced
  • 1 red onion** diced
  • ¼ zucchini diced
  • 1 medium tomato diced
  • 1 tbsp garlic-infused olive oil
  • salt & pepper to taste

Optional Garnishes

  • green onion green top only for low-FODMAP
  • avocado ⅛ is low-FODMAP
  • sour cream lactose-free for low-FODMAP
  • fresh cilantro

Instructions
 

  • Pre-heat oven to 200C / 390F.
  • Wash and peel sweet potatoes, and slice into 0.5cm (0.2”) thick rounds using a knife or mandolin.
  • Lay sweet potato slices out on a lined baking sheet and bake in oven for 15 minutes until beginning to brown and crisp.
  • In a fry pan over medium heat, warm the oil. Add the onion, bell pepper, and zucchini and cook until just soft (5-8 minutes).
  • Add the minced meat into the frying pan and cook until fully browned, (about 10 minutes). Season with salt and pepper.
  • Remove the sweet potato from the oven. Using the baking sheet from the sweet potatoes, overlap the cooked chips to form your nacho base.
  • Scatter meat and vegetable mixture across the sweet potato base. Top with diced tomatoes and shredded cheese.
  • Return to the oven and bake until cheese ismelted and beginning to turn golden;around 10 minutes.
  • Top with any of the optional garnishes, and enjoy!

Notes

* 75g of sweet potato is considered low-FODMAP, above this can be high in the FODMAP mannitol. If this is a problem for you, you could swap ⅔ of the sweet potato for regular white potato instead.
** If red onion is a problem for you, as it is high in FODMAPs (fructans) then replace this with diced green tops of leeks.
Keyword Gluten Free, Vegetables

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Are you struggling to get more veggies into your diet? 

Sign-up for the FREE 5×5 veggie challenge and learn how easy it can really be! This 5-day challenge will help you tackle some of the major obstacles holding you back from finally getting started on your healthy living journey.

Breakfast Root Veggie Hash

Breakfast Root Veggie Hash

Breakfast Root Veggie Hash

Sometimes breakfast doesn’t need to be sweet!

And often when we go for a savoury option, eggs are involved. I love eggs as much as the next person, but do yourself a favour and give this breakfast hash a try for a different take on the first meal of the day.

The root veggies actually do give a bit of a sweetness to the hash, and as a bonus you’re ticking off a serving (if not more) of your 5-a-day right away!

The original recipe isn’t quite FODMAP-friendly, but if you refer to the notes below the recipe you’ll see some easy swaps to ensure it’s low-FODMAP if you need it to be.


Breakfast Root Veggie Hash

Prep Time 15 mins
Cook Time 25 mins
Course Breakfast, Main Course
Servings 2 servings

Ingredients
  

  • 1 sweet potato small, diced
  • 1 parsnip diced
  • 1 beet large, diced
  • 1 onion small, diced
  • 2 garlic cloves minced
  • 500 g ground pork
  • 100 g spinach
  • 2 tbsp olive oil
  • 2 tsp turmeric
  • salt & pepper to taste
  • ½ avocado garnish

Instructions
 

  • Warm the olive oil in a large frying pan over medium heat.
  • Add in the sweet potato, parsnip, beet, onion, and garlic. Season with salt, pepper, and turmeric. Cook for roughly 10 minutes.
  • Add in the ground pork and continue cooking for about 10 minutes, breaking apart the ground meat as you go until it is browned and cooked through.
  • Stir in the spinach and cook an additional 3-4 minutes until spinach is wilted.
  • Garnish with avocado.

Notes

Make this FODMAP-friendly!
  • Skip the beet (you can add in more parsnip).
  • Replace the onion with chopped leeks (green part only).
  • Remove the garlic cloves and use garlic-infused olive oil instead of regular olive oil.
  • Limit the avocado to ⅛ of an avocado per serving.
 
Keyword Dairy Free, Gluten Free, Paleo, Vegetables

Picture of Healthfully Heather IBS Nutrition
Are you struggling to get more veggies into your diet? 

Sign-up for the FREE 5×5 veggie challenge and learn how easy it can really be! This 5-day challenge will help you tackle some of the major obstacles holding you back from finally getting started on your healthy living journey.

Curry Chicken and Cauliflower Rice

Curry Chicken and Cauliflower Rice

Curry Chicken and Cauliflower Rice

No hating on rice, but sometimes you need to get creative in order to ensure you’re getting your 5-a-day in! 

This curry chicken & cauliflower rice recipe packs in the flavour and keeps things bright with yellow curry powder and turmeric. You might not even immediately realize that it’s cauliflower and not rice or couscous!

This is a great batch cooking meal – make a bunch to repeat throughout the week, or freeze some portions for a quick dinner when you’re running behind or can’t be bothered to cook. 

You can easily make the cauliflower rice yourself with a blender or food processor. Or else keep an eye out at the grocery store as many now sell cauliflower rice ready to go! You’ll pay more for the convenience, but you’ll save yourself a bit of time.


Curry Chicken and Cauliflower Rice

Prep Time 20 mins
Cook Time 30 mins
Course Main Course, Side Dish
Servings 4 servings

Ingredients
  

Curry Chicken

  • 4 chicken legs (or 8 thighs)
  • 2 tbsp olive oil
  • 2 tbsp yellow curry powder

Cauliflower Rice

  • 1 head of cauliflower
  • 2 carrots medium, diced
  • 2 onions small, diced
  • 1 clove of garlic minced
  • 1/2 cup chicken broth
  • 1/2 cup raisins
  • 1 tbsp coconut oil
  • 1 tsp turmeric
  • 1/2 tsp cumin
  • 1/4 tsp nutmeg
  • salt & pepper to taste

Instructions
 

  • Pre-heat oven to 180C / 360 F.
  • Remove leaves from the head of cauliflower. Roughly chop cauliflower into florets.
  • Put ¼ of the chopped cauliflower into a blender or food processor. Pulse the blender until the cauliflower reaches a rice-like consistency. Always err on filling the blender on the lower side as too much will can result in over-blending and a mashed potatoes consistency instead of rice. Set aside and repeat with remaining cauliflower.
  • Place the chicken in a lined baking dish or tray. Brush both sides with olive oil and sprinkle generously with the yellow curry powder.
  • Bake chicken in the oven for 30 minutes until cooked through (insides should no longer be pink).
  • While the chicken is cooking, continue with the cauliflower rice. In a large frying pan or wok over medium heat, melt the coconut oil.
  • Add in the carrots, onions, and garlic and sauté until onions are soft, about 5-8 minutes.
  • Add in the cauliflower rice, chicken broth, raisins, and all the spices, stirring well to combine.
  • Continue to cook, stirring often, until cauliflower is soft, around 15 minutes.
  • Remove the chicken from the oven, shred the meat off the bones and toss with the rice mixture.
Keyword Dairy Free, Gluten Free, Paleo, Side Dish, Vegetables

Picture of Healthfully Heather IBS Nutrition
Are you struggling to get more veggies into your diet? 

Sign-up for the FREE 5×5 veggie challenge and learn how easy it can really be! This 5-day challenge will help you tackle some of the major obstacles holding you back from finally getting started on your healthy living journey.

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