Toasted Spelt, White Bean & Kale Soup recipe. How to be a healthy weight balancing energy in and energy out
Reaching or maintaining a healthy weight is all about balancing the energy we take in with the energy we burn off (energy out).
Tips for watching the energy you take in:
Enjoy a variety of foods from each of the five food groups from the amounts recommended Observe your portion sizes especially foods and beverages which are high in kilo-joules Limit your intake of energy-dense or large kilo-joule foods and drinks (check the kilo-joules on the menu when eating out) Should you have an energy-dense meal, then select meals or beverages that have fewer kilo-joules at other meals daily.
Strategies for watching the energy you burn off:
Be active in as many ways as you can throughout the day take the stairs instead of the lift, 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 days Do more activity when you eat more kilo-joules.
Achieving and maintaining a healthy weight is good for your overall energy and well-being and helps prevent many ailments.
Before you jump to Toasted Spelt, White Bean & Kale Soup recipe, you may want to read this short interesting healthy tips about Some Foods That Are Good For Your Heart.
You already are certain that you have to have a healthy heart. Obviously, if your heart is unhealthy then the rest of you isn’t going to be healthy either. You already know that working out on a regular basis and following a healthy lifestyle both factor greatly into the overall health of your heart. Did you already know, however, that there are a number of foods that can help your heart be healthy? In this article, you will learn which foods are good for your heart.
Your heart needs blueberries. Fact: Blueberries are high in antioxidants, specially pterostilbene. Pterostilbene acts so much like the resveratrol that is found in grapes. This antioxidant helps your body to be better at breaking down your fats and cholesterol. If your body can easily break down fat and cholesterol, they are not going to build up in your body or cause problems for your heart. That, basically, helps your heart be healthy.
There are lots of foods that are good for your body. To be sure, the foods listed in this article can help your body in numerous ways. They are essentially wonderful, however, for promoting a healthy heart. Try to start consuming these hearty foods each day. Your heart will thank you for it!
We hope you got insight from reading it, now let’s go back to toasted spelt, white bean & kale soup recipe. You can cook toasted spelt, white bean & kale soup using 14 ingredients and 8 steps. Here is how you cook that.
The ingredients needed to make Toasted Spelt, White Bean & Kale Soup:
- Prepare 2 tbsp Olive oil
- Prepare 3 oz Pancetta
- Use 1 cup Spelt
- You need 3 Carrots
- Use 1 Fennel bulb
- Prepare 4 Garlic cloves
- Take 3 Celery stalks
- You need 1 Onion
- Provide 1 tbsp Tomato paste
- You need 1/2 tsp Chili flakes
- Provide 10 cup Veg broth
- Prepare 1 bunch Kale
- Take 1 can White beans
- Prepare 1 pinch Shaved Parmesan
Instructions to make Toasted Spelt, White Bean & Kale Soup:
- Heat oil in large pot. Add pancetta 3 min.
- Add spelt until toasted - 3 min
- Slice onions, carrots, fennel, celery, and garlic in food processor.
- Add to pot and sautee 6-8 min
- Add tomato paste & chili flakes - 1 min
- Add broth. Bring to boil. Reduce to simmer for 60 min
- Add torn kale leaves & beans. 4 min
- Pour in bowls. Drizzle with olive oil. Top with shaved Parmesan
Another thank you to our reader, herewith some tips of preparing food safely.
It’s extremely important to prepare food safely to help stop harmful bacteria from growing and spreading. It is possible to take some actions to help protect yourself and your loved ones from the spread of harmful germs.
Wash your hands
Your hands can quickly spread bacteria around the kitchen and onto food.
Before starting to prepare food After touching raw foods like meat, poultry and veggies After going to the toilet After touching the bin after touching pets
Don’t forget to wash your hands thoroughly as well, because wet palms spread bacteria more readily. Keep worktops clean
Before you start preparing meals, it is important worktops, kitchen utensils and chopping boards are clean. If they’ve been touched by raw meat, poultry, eggs or vegetables you will want to wash them completely.
You should change dish cloths and tea towels frequently to avoid any bacteria growing on the material. Independent raw food from ready-to-eat food
Raw foods like fish, poultry and vegetables may contain harmful bacteria that can spread very easily by touching:
other foods worktops chopping boards Knives
You should keep raw foods from ready-to-eat meals, such as salad, fruit and bread. That is because these types of food won’t be cooked before you eat them, so any germs that get on the meals will not be killed.
To help prevent bacteria from spreading:
Don’t let raw food like meat, fish or vegetables touch other food Do not prepare ready-to-eat food using a chopping board or knife that you have used to prepare uncooked meals, unless they’ve been washed completely Wash your hands thoroughly after touching raw meat, fish or vegetables and before you touch anything else Cover raw meat or fish and store on the bottom shelf of the fridge where they can not touch or drip onto other foods Do not wash raw meat before cooking Wash, cook or peel veggies unless these are called’ready-to-eat' on the packaging
Check the label
It is important to read food labels to be sure everything you’re likely to use was stored correctly (according to any storage instructions) and that none of the meals is past its’use by' date.
Food that goes off fast usually has storage instructions on the label that say just how long you may keep the food and if it needs to go from the refrigerator.
This sort of food often has special packaging to help keep it fresh for longer. But it will go off immediately as soon as you’ve opened it. This is the reason the storage instructions also tell you how long the food will keep once the packaging has been opened. By way of example, you may see’eat within two days of opening' on the label. Use by dates
You will also see’use by' dates on food that goes off quickly. You should not use any food after the’use by' date, even when the food looks and smells nice, since it may contain dangerous bacteria. Best before dates
The’best before' dates indicated on most foods are more about quality than safety. When this date runs out, it does not indicate that the food will probably be harmful, but its flavour, colour or texture may start to deteriorate.
An exception to this can be 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 bacteria are present, they could multiply to high levels and could make you ill.
If your plan is to use a egg after its best before date, make certain you only use it in dishes where it will 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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