Recipe of the Week

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A wholesome, hearty soup for lunch, (or can be served as a main course for dinner if served with boiled basmati rice), which is full of flavour and could not be easier to make.

It will keep for up to five days in the refrigerator. Suitable for freezing.

Serves four
Per serving: 163 calories, 2.7g fat (excluding rice)
Prep time 10 mins
Cook Time 25 mins

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Ingredients

1 red onion, finely chopped
Rapeseed oil spray (optional)
1 small red chilli, deseeded and sliced
1 x 200g can chickpeas, drained and rinsed
1 x 200g can red kidney beans, drained and rinsed
1 x 400g can chopped tomatoes
600ml (1 pint) vegetable stock
1 tablespoon tomato purée
2 teaspoons chopped fresh oregano or 1 teaspoon if dried
Freshly ground black pepper

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Method

1. Pre-heat a non-stick wok or frying pan. Spray with rapeseed oil spray and dry-fry the onion and chilli until soft
2. Transfer to a saucepan and add the remaining ingredients.
3. Simmer gently for 20 minutes. Season to taste with freshly ground black pepper.
4. Serve as a soup for lunchtime or with boiled basmati rice for a main meal. (A 55g portion (one blue Portion Pot®) of uncooked basmati rice will add 205 calories per serving)

Mary's Weekly Challenge

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This week we are focussing on your stamina - what it means and how to get plenty of it - helping you to live life to the full! 

The true definition of stamina is 'the ability to sustain prolonged physical or mental effort' so if you are the sort of person who tires easily and loses energy as the day progresses, you will possibly benefit from testing where you are on the stamina scale (Step Test) for your age. 

If you find it is too low and needs to be improved, you can make use of these tips below to help you improve it. 

•       Exercise. You will not be surprised to learn that physical stamina is improved enormously with regular and appropriate exercise. Cardiovascular exercise in the form of aerobics, cycling, swimming for example will vastly improve the amount of oxygen getting to your muscles and this helps you to keep going for longer.

•       Moving More. This is about how much you move throughout the day generally.  These are your ADLs (Activities of Daily Living). Any opportunity to get up and move will increase your stamina generally.

•       Music.  Studies have shown that those who listen to their favourite music whilst exercising actually work harder and increase stamina more quickly!

•       Drink Plenty of Water.  Being well hydrated can increase your stamina by fighting muscle fatigue.  Muscle that is under-hydrated will under-perform!

•       Eat Well.  A healthy balanced diet makes a difference to how much energy you will have.  It must include plenty of high-quality carbs, particularly if you are very active.

•       Get plenty of rest.  This includes having a good night’s sleep.  Listen to your body and rest when needed.

If you have ever suffered an extended period of bed-rest you will vividly remember how you felt once you tried to start moving again.  Recently, we have heard how hard it is for some patients to recover from Covid as they can be left with severe fatigue.  In these situations, slowly re-building stamina is vital to recovery.  Just regular walking on a daily basis, starting slowly and building up very gradually, is the key.  It never fails!