Recipe of the Week

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This easy-to-cook, highly nutritious, curried soup is deliciously smooth with a real kick in the flavour.

SPICY BUTTERNUT SQUASH SOUP

Serves four
Per serving: 77 Calories, 0.5% fat
Prep time 20 mins
Cook Time 30 mins

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Ingredients

1 small butternut squash
115g fresh young carrots, washed and sliced
2 medium onions, chopped
1-2 tsps medium curry powder (eg tandoori mix)
1.2 litres (2 pints) vegetable stock
2 bay leaves (optional)
Freshly ground black pepper, to taste

For serving
1 tbsp 0% fat Greek yogurt or sprinkle with chopped parsley

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Method
 

1. Preheat a large non-stick frying pan and spray with Fry-Light Rapeseed Oil.
2. Cut the squash in half lengthways and remove the seeds with a spoon and discard. Using a sharp vegetable knife, peel away the thick skin and cut the flesh into chunks.
3. Place the squash and the other vegetables in the hot pan and dry-fry for 4-5 minutes, until they soften and start to colour.
4. Stir in the curry powder and cook out for 1 minute keeping the mixture moving to prevent it catching on the bottom of the pan. Add freshly ground black pepper.
5. If you have a soup-maker, place the semi-cooked vegetables, the bay leaves and the stock all in together and cook for 20 minutes. Alternatively, place all the vegetables in a large saucepan and pour in the vegetable stock, stirring continuously, then add the bay leaves (if using) and bring to the boil. Reduce the heat to a simmer and cook for 20 minutes.
6. Allow to cool slightly then remove the bay leaves. If using a soup-maker, pulse for 30 seconds, rest and repeat. Alternatively, place mixture in a liquidiser and liquidise until smooth.
7. Check the seasoning and add more freshly ground black pepper if needed.
8. Serve with a swirl of Greek yogurt if desired.

Fun, Facts & Fitness from Mary Morris MSc.

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We often think of our bones as being dead tissue, a bit like our hair or finger nails, but nothing could be further from the truth.  We need to be as diligent in looking after our bones as we are in looking after our heart!  Bone is a living tissue and throughout your whole life you will probably go through three skeletons as bone is constantly forming and reforming.

When we are young and bones are growing, they are highly active with bone-building cells, which explains why children can mend a broken bone very quickly.  But as we age the very opposite occurs and the bones become more brittle and susceptible to fracture which takes much longer to mend, particularly following the menopause. This can lead to osteoporosis which results in a serious risk of fracture.  Before you reach that stage, you may be diagnosed with osteopenia where your bone density is lower than the average adult but not yet low enough to be classed as osteoporosis.

The good news is that we can do a huge amount to slow this process down and, you've guessed it, the answer involves EXERCISE!

These few tips will help you choose the right type of exercise to benefit your bones:

•       Choose weight-bearing exercise.  That means you need to lift the body against gravity as in a press-up for the upper body for example, or lunges for the lower body.  Both are found in the Advanced Whole Body Strength Programme.

•       Workout with weights.  Adding extra weight to a body part increases the resistance, building bone as well as muscle strength, such as the shoulder strengthener exercise using hand weights in the same video

•       Adding impact to your exercise.  A few simple jumps will aid bone strength as seen in all 4 weeks of the Immunity Plan Workout

•       Take a Vitamin D supplement particularly if you cannot get outside much.  If you are able to do a daily walk then 20 minutes in the sunshine will give you enough Vitamin D. 

•       Check you have a calcium-rich diet.  Milk, yogurt and green leafy vegetables are your best sources. We recommend 425ml (3/4 pint) milk a day or have 300ml milk and 125ml yogurt each day. If you don’t drink milk, it may be appropriate for you to consider a calcium supplement.