The Holistic Pharmacist Blog / nourishing foods

  • Leek & Potato Soup - Autumnal Warmers

    Leek & Potato Soup - Autumnal Warmers

    As the weather starts to take a turn, I began looking for warm comforting recipes to go to for the family this week. Here is the leek and potato soup I made using a great BBC Good Food recipe slightly adapted but which uses lots of seasonal vegetables.



    - 450g of potatoes peeled and chopped into small dice

    - half a red onion chopped to the same size as the potatoes

    - one large leek, thinly sliced

    - 50g of butter or coconut oil if you prefer

    - 850ml of low salt organic vegetable stock

    - 200ml of full fat milk or alternative milk of your choice 

    - ready made ham hock (optional)



    1. Melt the butter/coconut oil at a medium to low heat in a heavy bottom pan with a lid, until it begins to froth

    2. Add the onions, potatoes and 2/3rds of leeks, season with salt and pepper give it stir so that all the veggies are well coated in the butter/oil, cover with a sheet of greaseproof paper and pop the lid on.  Turn down to a low heat and steam for around 5 minutes or so.

    3. Add in the veggie stock and bring to a boil, then turn down to a simmer for 15 minutes or until the potatoes are just cooked.

    4. Blitz the mixture using a hand whisk until it's lovely an smooth and then add your milk/mylk.

    5. Season again and give it a good mix, if the soup seems a little too thin then just boil it off so that it thickens up.

    6. With the remaining leeks cook them off in a small frying pan at a low heat, and a little butter or oil until they soften up.

    7. Serve your soup into bowls and top with a little of the softened leeks and handful of ham hock.

    3. Add the vegetable s

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  • Changing with the seasons

    Changing with the seasons

    Diets don't work!

    My view on diets and dieting is that firstly they don’t work, and secondly that calorie counting has been one of the most detrimental messages to our eating habits in recent years.  Ok, controversial, but then again if you’re reading this then you’re one of those who knows this to be the truth.

    What I’ve learnt in my time learning and educating myself with the holistic disciples such as Ayurveda and Functional Medicine is that food is far far more than calories alone.  And how we view food in our own lifestyles is vitally important to what we think about it and how we consume it.  My principles to food and nutrition are simple:

    • Eat mainly fruits, vegetables and wholegrains
    • Remind yourself often that food is nourishment for your body and NOT just calories
    • Aim for seasonal fruits and vegetables wherever you can

    Why seasonal?

    Historically we ate seasonally and it wasn’t because we wanted to, but because that’s what nature delivered to us.  As a result our bodies receive the most nutrients from our food when we consume them when they are at their ripest. Studies have shown that for example, broccoli grown during it’s natural season has twice as much vitamin C compared to when it’s grown out of season.

    Growing up, we rarely had the variety of fruit and vegetables we can see in the supermarkets today, and I have the fondest memories of picking and eating strawberries and blackberries in the summer months.  I still pine over the taste and miss it when the short season is over.  Eating seasonally not only helps us to obtain the most in terms of nutrients but eating becomes more pleasurable too. What memories of eating seasonal foods do you have?

    Let's eat seasonally

    So, how can you begin to eat more seasonally?  Well, firstly it’s relearning when the various fruits and vegetables are actually in season.  I love this poster from Eat Seasonably which helps you identify which fruits and vegetables are in season at a quick glance. 

    Top 3 Tips on Eating Seasonally

    Here are my tip 3 tips for always finding what’s in season

    1. Keep a list of what fruit and vegetables are in season at the top of your shopping list (whether that be on your phone, or on the fridge) It will act as a reminder whenever you’re doing your food shop.
    2. Spend more time in the fruit and veg aisle than anywhere else in the shop! Sounds obvious, but the reason why I say this is that it helps you to really look at what’s in season. Most supermarkets will have a ‘What’s in season?’ section, aim to check this out on a regular basis.
    3. Eat seasonal fruits and vegetables to your hearts content! – When you eat seasonally, you’re essentially moving towards limiting the consumption of other fruit and vegetables out of season. For example eat fewer parsnips in the summer and more in the winter!

    If you'd like to learn more about how you can incorporate eating seasonally into your lifestyle and change your weight, then book a free 30 minute discovery call with me today.


    Komal x 

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