Beauty / Wellbeing

A goodness bowl to boost health

Ditch the all or nothing approach and shoot for health in the simplest way.

Research shows that eating a more plant-based diet is important to reduce the rick of chronic disease, so including some meat-free meals in your repertoire is great for your health.

“White beans and green peas have a powerful effect on blood sugar levels ... to manage appetite and energy levels.”

White beans, or navy beans, are 75 per cent fibre, which have so many health benefits such as supporting weight loss and improving heart and digestive health. Green peas are a surprising little nutrient powerhouse, rich in minerals, antioxidants and nutrients that support anti-inflammatory effects in the body.

Both white beans and green peas have a powerful effect on blood sugar levels, causing them to rise and fall gently, which helps to manage appetite and energy levels.

Jaime Rose Chambers is a dietitian and nutritionist at Eat Fit Food.

Pea, broccoli and white bean goodness bowl with shaved coconut
GF:DF, Serves 4

1 onion, diced
2-3 cloves of garlic, chopped
1/2 teaspoon thyme
1/2 teaspoon caraway
1 1/2 cups peas
1 1/2 cups broccoli
500ml vegetable stock
Sprinkle of salt an pepper
80g crispy coconut bacon (87.5g coconut flakes tossed with 1 1/4 tablespoon tamari and 1 1/4 tablespoon agave cooked at 140 degrees)
1/2 cup extra peas, defrosted
1/2 cup of cooked white beans

Preheat oven to 140°C.

Heat oil in a large saucepan over medium-high heat. Add onion, garlic and spices (thyme, caraway). Cook, stirring often, for five minutes or until onion is soft.

In a small bowl mix coconut flakes, tamari & agave. Place contents into an oven tray and bake for 10 minutes, or until crispy. Once cooked set aside to cool down.

Add stock and bring to boil. Add peas and broccoli. Cover and return to boil. Cook for three minutes or until vegetables are tender but still bright green. Remove from heat. Set aside to cool slightly.

Blend soup, in batches, until smooth. Return soup to saucepan over medium-low heat. Cook, stirring, for five minutes or until heated through.

Ladle into serving bowls. Top with extra peas, white beans and coconut bacon for added texture and crunch.