Minestrone Soup recipe. How to be a healthy weight balancing energy in and energy out
Achieving or maintaining a healthy weight is all about balancing the energy we take in using all the energy we burn off (energy out).
Tips for watching the energy you take in:
Enjoy many different foods from each of the five food groups from the quantities recommended Observe your portion sizes particularly foods and drinks that are high in kilo-joules Limit your consumption of energy-dense or high kilo-joule foods and drinks (check the kilo-joules on the menu when eating out) Should you have an energy-dense meal, select food or drinks that have fewer kilo-joules at other meals in the day.
Tips for seeing the energy you burn:
Be active in as many ways as possible throughout the day take the stairs rather than the elevator, get off the bus a stop early and walk break up sitting time at work Exercise frequently at least 30 minutes of moderately intense activity on most occasions Do more activity when you consume more kilo-joules.
Achieving and maintaining a healthy weight is good for your general vitality and well-being and helps prevent many ailments.
Before you jump to Minestrone Soup recipe, you may want to read this short interesting healthy tips about In This Post We Are Going To Be Checking Out The Lots Of Benefits Of Coconut Oil.
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We hope you got benefit from reading it, now let’s go back to minestrone soup recipe. You can cook minestrone soup using 18 ingredients and 32 steps. Here is how you achieve that.
The ingredients needed to prepare Minestrone Soup:
- Get 1 clove garlic
- Take 1 red onion
- You need 2 carrots
- You need 2 stalks celery
- Use 1 courgette/zucchini
- Get 1 small leek
- Prepare 1 large potato
- You need 1 x 400g (15 oz) tin or can of cannellini beans
- Prepare 2 slices higher-welfare smoked streaky bacon
- You need olive oil
- Get 1/2 teaspoon dried oregano
- Take 1 fresh bay leaf
- Get 2 x 400g (14-oz) tins or cans plum tomatoes
- Get 1 litre (4 cups) organic vegetable stock
- Use 1 large handful of seasonal greens, such as savoy cabbage, curly kale, chard
- Provide 100 g (4 oz) wholemeal pasta
- Prepare 1/4-1/2 bunch fresh basil (optional)
- Provide Parmesan cheese
Instructions to make Minestrone Soup:
- Peel and finely chop the garlic.
- Peel and finely chop the onion.
- Trim and roughly chop the carrots.
- Trim and roughly chop the celery.
- Trim and roughly chop the courgette/zucchini.
- Then add the vegetables to a large bowl.
- Cut the ends off the leeks, quarter them lengthways.
- Wash them under running water…
- Then cut into 1cm slices. Add to the bowl.
- Scrub and dice the potato.
- Drain the cannellini beans, then set aside.
- Finely slice the bacon.
- Heat 2 tablespoons of oil in a large saucepan over a medium heat. Add the bacon…
- And fry gently for 2 minutes, or until golden.
- Add the garlic, onion, carrots, celery, courgette/zucchini, and leek.
- Add oregano and bay.
- Cook slowly for about 15 minutes, or until the vegetables have softened, stirring occasionally.
- Add the potato, cannellini beans and plum tomatoes….
- Then pour in the vegetable stock.
- Stir well, breaking up the tomatoes with the back of a spoon.
- 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…
- Remove and discard any tough stalks bits from the greens…
- Then roughly chop.
- Using a rolling pin, bash the pasta into pieces while it’s still in the packet or wrap in a clean tea towel.
- To check the potato is cooked, pierce a chunk of it with a sharp knife – if it pierces easily, it’s done.
- Add the greens and pasta to the pan, and cook for a further 10 minutes, or until the pasta is al dente.
- 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.
- Try some just before the time is up to make sure you cook it perfectly.
- Add a splash more stock or water to loosen, if needed.
- Pick over the basil leaves (if using) and stir through.
- 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.
Another thank you to our reader, herewith some tips of preparing food safely.
It is very important to prepare food safely to assist stop harmful germs from growing and spreading. You can take some steps to help protect yourself and your family from the spread of harmful bacteria.
Wash your hands
Your hands can easily spread bacteria around the kitchen and onto food. It’s important to always wash your hands thoroughly using soap and warm water:
Before beginning to prepare food After touching raw foods like meat, poultry and veggies After going to the bathroom After touching the bin after touching pets
Do not forget to wash your hands thoroughly as well, because wet palms spread bacteria more readily. Keep worktops clean
Before you start preparing food, it is significant worktops, kitchen utensils and chopping boards are all clean. If they’ve been touched by raw meat, poultry, vegetables or eggs you will need to wash them completely.
You ought to shift dish cloths and tea towels frequently to prevent any bacteria growing on the material.
Raw foods like fish, poultry and veggies may contain dangerous bacteria which can spread very easily by touching:
other foods worktops chopping boards Knives
You ought to keep raw foods from ready-to-eat meals, like salad, fruit and bread. This is because these kinds of food will not be cooked before you eat them, so any bacteria that get on the food won’t be murdered.
To help prevent bacteria from spreading:
Do not let raw food like meat, fish or vegetables touch other foods Don’t prepare ready-to-eat food with a chopping board or knife which you’ve used to prepare uncooked food, unless they have been washed completely first
Cover raw fish or meat and shop on the bottom shelf of this fridge where they can not touch or drip onto other foods
Wash, peel or cook veggies unless these are called’ready-to-eat' on the packaging
Check the tag
It is important to read food labels to be sure everything you’re likely to use was saved properly (according to any storage directions ) and none of the meals is past its’use by' date.
Food that goes off fast usually has storage directions on the label that say how long you may keep the food and if it needs to go in the fridge.
This kind of food often has special packaging to keep it fresh for longer. But it is going to go off quickly as soon as you’ve opened it. For instance, you may see’eat within two days of opening' on the tag. Use by dates
You will also see’use by' dates on food that goes off quickly. You shouldn’t use any food after the’use by' date, even if the food looks and smells nice, because it might contain dangerous bacteria. Best before dates
The’best before' dates marked on many foods are more about quality than security. When this date runs out, it doesn’t mean that the food will be harmful, but its flavour, colour or texture might start to deteriorate.
An exception to that is eggs, which have a best before date of no longer than 28 days after they are laid. After this date, that the caliber of the egg will deteriorate if any salmonella germs are found, they can multiply to high levels and could make you ill.
If your plan is on using an egg after its best before date, be sure you only use it in dishes where it’s going to be completely cooked, so that both white and yolk are solid, like in a cake or even as a hard-boiled egg.
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