Hello,  

 
Serves 6
Per serving: 137 calories, 2.2g fat
Prep time: 10 mins
Cook Time: 30 mins

For Yellow Pepper Soup:

6 yellow peppers, deseeded and roughly chopped
1 large onion, chopped
1 garlic clove, crushed or use half a teaspoon of ‘Easy Garlic’
1 teaspoon chopped fresh thyme or half teaspoon dried thyme
1 celery stick, chopped
1 litre vegetable stock
1 vegetable stock pot
Freshly ground black pepper

For Red Pepper Soup:

6 red peppers, deseeded and roughly chopped
1 large onion, chopped
1 garlic clove, crushed or use half a teaspoon of ‘Easy Garlic’
1 teaspoon chopped fresh thyme or half teaspoon dried thyme
1 celery stick, chopped
1 litre vegetable stock
1 vegetable stock pot
Freshly ground black pepper

Make the two soups using separate pans or, if using a soup-maker, make the yellow pepper soup first then set aside before rinsing it out and then cooking the red pepper soup.

For each soup:

1. Place all the ingredients in a pan or soup-maker. Cover the pan with a lid. Cook for 20-25 minutes or until soft.
2. When cooked, liquidise until smooth and set aside.
3. Taste for seasoning and add more freshly ground black pepper if needed.
4. If the soup is too thin it will not stay separated when served so thicken with a little cornflour mixed with cold water and add to the soup when reheated and boil for a minute or two to thicken.
5. To serve: It is essential to pour each colour soup simultaneously from identical jugs into the opposite sides of a large soup dish in order to keep them separated.  Serve with a sprig of fresh coriander or parsley.

Now most of us have a pretty good idea of the importance of the blood circulatory system, with the heart (the pump) at its centre, and how it plays a vital role in keeping us fit and healthy.  But critically, the lymph system is the circulatory system of our immunity.  And here's the thing... it does not have a pump!

So how does it work and what can we do?

• Move more! Muscles moving regularly throughout the day act as a 'pump' for the lymph system to ensure that our whole body is bathed in lymph fluid.  This clear fluid, of which there is around 15 litres in the body, carrying many of our immune cells, is found in every nook and cranny of our body.
• This fluid contains our white blood cells which need to be in constant flow through the body, on the lookout for anything untoward, protecting us from illness and infection.
• Our vital organs are cleansed by this fluid.
• Just 20-30 minutes of aerobic exercise is all that is needed to 'boost' the lymphatic system.  Walking is enough!
• So, your foundation for health and wellbeing begins with the lymphatic system. 

This Week's Fitness Challenge

1. Your daily 30-minute walk has now just been given an added boost – ensure you make time in your busy day to fit it in.  Please, no excuses.
    
2. If you have a Balance Cushion use it for just 2 minutes every day, perhaps while you brush your teeth!  The studded surface stimulates the lymph system underfoot.
    
3. Drink plenty of water throughout the day this week and every week.  Lymph fluid moves through the body much more freely when hydrated.
    
4. Practise deep breathing.  Try it this way... Breathe in through the nose for 3 counts, hold your breath for 4 counts and let the air out through your mouth for 5 counts.  Deep diaphragmatic breathing is a vital component of lymph function.