Step-by-Step Guide to Make Speedy Minestrone Soup

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The ingredients needed to make Minestrone Soup:

1. Get 1 clove garlic
2. Get 1 red onion
3. Take 2 carrots
4. Get 2 stalks celery
5. Take 1 courgette/zucchini
6. Prepare 1 small leek
7. Prepare 1 large potato
8. Make ready 1 x 400g (15 oz) tin or can of cannellini beans
9. Make ready 2 slices higher-welfare smoked streaky bacon
10. Take olive oil
11. Take 1/2 teaspoon dried oregano
12. Make ready 1 fresh bay leaf
13. Prepare 2 x 400g (14-oz) tins or cans plum tomatoes
14. Get 1 litre (4 cups) organic vegetable stock
15. Take 1 large handful of seasonal greens, such as savoy cabbage, curly kale, chard
16. Prepare 100 g (4 oz) wholemeal pasta
17. Prepare 1/4-1/2 bunch fresh basil (optional)
18. Make ready Parmesan cheese

Steps to make Minestrone Soup:

1. Peel and finely chop the garlic.
2. Peel and finely chop the onion.
3. Trim and roughly chop the carrots.
4. Trim and roughly chop the celery.
5. Trim and roughly chop the courgette/zucchini.
6. Then add the vegetables to a large bowl.
7. Cut the ends off the leeks, quarter them lengthways.
8. Wash them under running water…
9. Then cut into 1cm slices. Add to the bowl.
10. Scrub and dice the potato.
11. Drain the cannellini beans, then set aside.
12. Finely slice the bacon.
13. Heat 2 tablespoons of oil in a large saucepan over a medium heat. Add the bacon…
14. And fry gently for 2 minutes, or until golden.
15. Add the garlic, onion, carrots, celery, courgette/zucchini, and leek.
16. Add oregano and bay.
17. Cook slowly for about 15 minutes, or until the vegetables have softened, stirring occasionally.
18. Add the potato, cannellini beans and plum tomatoes….
19. Then pour in the vegetable stock.
20. Stir well, breaking up the tomatoes with the back of a spoon.
21. Cover with a lid and bring everything slowly to the boil, then simmer for about 30 minutes, or until the potato is cooked through. Meanwhile…
22. Remove and discard any tough stalks bits from the greens…
23. Then roughly chop.
24. Using a rolling pin, bash the pasta into pieces while it’s still in the packet or wrap in a clean tea towel.
26. To check the potato is cooked, pierce a chunk of it with a sharp knife – if it pierces easily, it’s done.
27. Add the greens and pasta to the pan, and cook for a further 10 minutes, or until the pasta is al dente.
28. This translates as ‘to the tooth’ and means that it should be soft enough to eat, but still have a bit of a bite and firmness to it.
29. Try some just before the time is up to make sure you cook it perfectly.
30. Add a splash more stock or water to loosen, if needed.
31. Pick over the basil leaves (if using) and stir through.
32. Season to taste with sea salt and black pepper, then serve with a grating of Parmesan and a slice of wholemeal bread, if you like.

Foods That Can Make Your Mood Better

Many of us think that comfort foods are terrible for us and that we need to keep away from them. If your comfort food is candy or junk food this is true. At times, comfort foods can be perfectly nutritious and good for us to consume. There are a number of foods that actually can raise your moods when you consume them. If you seem to feel a little bit down and you need a happiness pick me up, try some of these.

Eggs, believe it or not, are wonderful for helping you fight depression. Just be sure that you do not throw out the yolk. The yolk is the most crucial part of the egg iwhen it comes to helping you cheer up. Eggs, the egg yolks particularly, are loaded with B vitamins. B vitamins can actually help you boost your mood. This is because the B vitamins increase the function of your brain’s neural transmitters (the parts of the brain that dictate how you feel). Try consuming a few eggs to cheer up!

Put together a few trail mix of nuts or seeds. Peanuts, cashews, sunflower seeds, almonds, pumpkin seeds, etcetera are all terrific for helping to elevate your mood. This is because seeds and nuts have plenty of magnesium which increases your brain’s serotonin levels. Serotonin is referred to as the “feel good” substance that our body produces and it tells your brain how you should be feeling all the time. The more serotonin you have, the more pleasant you are going to feel. Nuts, on top of improving your mood, can be a superb protein source.

Cold water fish are great if you wish to be in a better mood. Cold water fish including tuna, trout and wild salmon are chock full of DHA and omega-3s. These are two things that actually help the grey matter in your brain work a lot better. It’s true: eating a tuna fish sandwich can greatly boost your mood.

Grains can be excellent for overcoming a terrible mood. Quinoa, barley, millet, etc are great at helping you be happier. They help you feel full as well which can truly help to better your mood. Feeling famished can really make you feel awful! These grains can improve your mood as it’s easy for your body to digest them. They are easier to digest than other foods which helps kick up your blood sugar levels and that, in turn, elevates your mood.

Green tea is fantastic for moods. You just knew green tea had to be mentioned, right? Green tea is rich in a specific amino acid called L-theanine. Studies have found that this particular amino acid can essentially induce brain waves. This will improve your brain’s focus while at the same calming the rest of your body. You knew that green tea helps you become a lot healthier. Now you are aware that it can help improve your mood also!

Now you know that junk food isn’t necessarily what you have to eat when you wish to help your moods get better. Test out these suggestions instead!