Herb of the Day

Coriander

Health Benefits of Coriander or mostly referred to as Cilantro

Coriander is an aromatic herb with wide, delicate lacy leaves and pungent smell. It belongs to the carrot family which comprises of plant like celery, parsley, cumin, parsnip and carrot. All parts of the plant are edible. Its fresh leaves and dried seeds are most widely used in cooking. Coriander seeds are round to oval in shape, yellowish brown in colour with a flavour that is aromatic, sweet and citrus as well as slightly peppery. These seeds are commonly used as spice.

Apart from its culinary uses, it has been found to possess certain notable plant derives chemical compounds which have disease preventing and health promoting properties.

Minerals - Manganese, Potassium, Copper, Iron, Calcium

Nutrients - Dietary Fibre, Protein, Carbohydrate, Fat

Vitamins - Vitamin K, A, C , Folate

Other Benefits:

• Clears up skin disorders such as eczema, dryness & fungal infections
• Prevents nausea, vomiting & stomach disorders
• Helps reduce swelling due to kidney malfunctions or anemia
• Beneficial for people suffering from diabetes
• Heals ulcers & freshens breath
• Keeps bone healthy and prevents salmonella based illness
• Cures diarrhea & stimulates digestion
• Protects eye from conjunctivitis
• Reduces blood pressure
• Prevents and cures smallpox

Word of caution:

As with almost any food, there is some danger of allergic reaction to it, and in some cases, it can be irritating to the skin. Excessive intake of coriander makes people more susceptible to sunburn, which could subsequently lead to skin cancer over the long term.

Pregnant women should not take coriander, although some studies have claimed that it increases the production of breast milk flow. However, it is safe to speak with your doctor before adding coriander to your daily diet, and above all pay attention to the response your body has!!

Super low fat soup!!!

Say Goodbye to Summer fruits and Vegetables and Hello to our Fall Food Favourites

As summer is coming to an end, so is the harvest of many favourite summer fruits and vegetables. But not to disappoint, the colourful spender of autumn doesn't just bring hayrides and Halloween. Fall also brings a fair share of delicious and health-promoting fruits and vegetables. 

My top ten are Apples, Beets, Sweet potatoes, Brussels sprouts, Pears, Squash, Pumpkins, Carrots, Turnips and Cranberries. Be sure to include these on your shopping lists this fall.

Today's recipe will combine two from the above mentioned list.

 Pumpkin & Carrot Soup

(Serves 2)

Ingredients:

1tbsp olive oil or few sprays of 'Fry Light' oil spray

1 medium onion, chopped

1 small shallot, chopped

2 garlic cloves, smashed

400g pumpkin, deseeded - peeled - chopped into small cubes

100g carrots, peeled and chopped into small cubes

1 tbsp dried coriander

1 bay leaf

1-2 pinches of crushed Salt 

1 tsp of crushed pepper

500ml water plus 1 low fat chicken cube, or 500ml chicken stock

2 tsp 0% fat natural or greek yoghurt, divide when serving into the separate soup bowls

Fresh coriander, to garnish

Method:

Heat the oil or 'low-fat' oil spray in a deep saucepan over medium heat; cook garlic cloves, onion and shallot, stirring, for 5 minutes or until onion softens.

Add the chopped pumpkin, carrots, coriander, bay leaf, salt and pepper; stirring for 2 minutes. Add water and chicken cube (or chicken stock, depending on what you are using); and bring to boil. Reduce heat; simmer, covered for 20 minutes or until the vegetables are tender.

Once cooked through, remove the bay leaf and blend or process the soup, until smooth.

Return soup to the same pan and taste to check seasoning especially for salt since both pumpkins and carrots are sweet in flavour.

Divide the soup into 2 separate bowls, swirl the yoghurt by stirring it to create few white circles. Garnish with fresh coriander leaves and Serve.

Enjoy xx

Healthy tip: This recipe is very low in calories and very high in vitamins!!!

Serving tip: Could also be served for Halloween, Thanksgiving or even Christmas Dinners.  You can also serve with Croutons.