NO-FUSS LEEK & POTATO SOUP

I’m wishing autumn away and hoping that winter comes soon with this leek & potato soup. Whilst I love the sun, there’s nothing I love more than hearty winter meals. Luckily, this soup actually tastes just as good cold as it does steaming hot (if not better). Leek & potato may sound like a bland combination, but when paired with thyme it is just magical. Thankyou to Gourmet Farmer Matthew Evans for the inspiration and for all your hearty & humble recipes. I love a meat-less Monday and what better way to start a week than with a filling, wholesome vegetable meal. Evans makes his own vegetable stock for this recipe, which I greatly admire (but did not 2 hours to do yesterday!). For Matthew’s recipe, pick up a copy of Feast magazine, April edition. I adjusted the recipe with a chunk less butter, less oil and less ingredients for a no-fuss soup.

INGREDIENTS

• 2 small tablespoons Nutalex or coconut oil 
• 2 leeks, washed & finely chopped
• 600g low-carb potatoes, such as Kestrels, peeled & chopped evenly into small cubes
• 2 thyme sprigs
• 1.5 litres Massel vegetable stock or homemade 
• roughly chopped almonds & finely chopped thyme & chives, to serve 

COOKING 

1. Melt the Nutalex or oil in a large saucepan over medium heat. When just melted add the leeks and cook, stirring often, for 3-4 minutes or until the leeks are soft but not burnt. 

2. Add the potato cubes, thyme sprigs and stock and bring to the boil. Reduce the heat to a simmer and simmer, lid on, for 20 minutes or until the potatoes are very tender and are falling apart when touched with a utensil. 

3. Discard the thyme sprigs and pour the soup into a blender and blend into a puree. 

Serve with a few almonds, thyme and chives sprinkled on top. 

Serve warm or cold. 

Serves / 6 as a side / 3-4 as a main 

Preparation time / 15 minutes 

From pot to plate  / 35 minutes 

x Emily 

NATURAL MOOD BOOSTERS

Life can get overwhelming at times and it can become difficult to stop and smell the flowers, or take time out to watch the clouds, as a dear friend says. Below are a few ways to lighten your daily load, because we all need a little natural mood booster at times. 

Touch

Massage and acupuncture have been proven to be effective in lessening stress and depression, as the act of touch is a strong natural antidepressant. Massage releases feel good hormones, such as endorphins, which give you a natural high. Find a massage or acupuncturist that you trust with your body and treat yourself to some 'me' time. 

Magnesium

There are numerous benefits that the mineral magnesium will provide your body with, but did you know that it can chill you out? Studies have revealed that if your brain is deficient in magnesium, your serotonin levels may decrease. Serotonin is a hormone in the body and is often referred to as the natural 'feel good' drug. The production of this very important hormone requires magnesium in the body. There are many ways to increase your magnesium levels, such as by consuming more green leafy vegetables, legumes, seeds, nuts, fish or by taking a magnesium pill. 

Exercise it out 

Did you know that exercise can have a longer lasting antidepressant effect on the brain than antidepressant medication? A 16 week study that involved patients participating in exercise or taking antidepressants revealed that whilst the medication worked faster, the patients that exercised every day and did not take medication felt happier for longer. Exercise is one of the best activities you can do to increase brain serotonin function. Exercise scientist Damien Kelly describes exercise as 'a controlled stress on the body, which the body then has a positive adaption to.' And do not feel that you have to start running 10 k's to get these mental health benefits. A brisk walk can be a very promising treatment for depression. Start exercising slowly and as your fitness improves, increase the pace and the steps. 

Vitamin D

58% of Australians are vitamin D deficient, which is a vitamin that can be naturally sourced from the glorious sun. Vitamin D is essential for optimum brain function and is best sourced from the sun, as your skin forms this vitamin when exposed to UVB light. The Cancer Council of Australia believes that we should all be able to get an adequate boost of vitamin D without being at risk of contracting skin cancer. The Council advises that we try to get more exposure to the sun in winter (approximately three hours a week) as the UV index is lower and just a few minutes every couple of days outside of peak UV time in summer, spring and autumn (outside of the hours of 10am - 3pm). A recent study showed that women suffering from moderate depression improved considerably after receiving treatment for low vitamin-D stores. 

Put pen to paper 

The Black Dog Institute has found that writing can be very beneficial for reducing depression. The professor of the Institute believes that 'the act of writing helps people to collect their thoughts...writing has a start and a finish so there is a sense of achievement and simply documenting your thoughts provides stress relief'. If you are someone whose mind goes crazy when you put your head to a pillow, keep a notepad by your bedside table and write down those negative thoughts / to-do lists before sleep. 

x Emily 

Information adapted from 'Good Health' Feb 2014 issue. 

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