MINESTRONE SOUP / STEW with GRAINS

Another soup to start off your week! This Minestrone soup / stew is packed with protein, due to the ample amounts of quinoa, millet and lentils through it. You can also add brown rice or substitute it in for another grain. This is by far the most delicious way that I have come across to eat quinoa. It is also one of the heartiest soups I have ever had the pleasure of eating! The ingredient list may look tiresome but don't let that deter you; this soup is incredibly easy to make. 

INGREDIENTS

• 1 medium brown onion, finely chopped
• 1 large garlic clove (or 2 small), finely chopped
• 1 tablespoon coconut oil (liquid form)
• 1/2 cup of white quinoa 
• 1/4 cup millet 
• 1/2 red lentils 
• 1 teaspoon dried oregano
• 1/2 teaspoon dried basil
• 1 bay leaf
• 2 x 400g tin diced tomatoes
• 3 cups vegetable stock
• 2 cups water 
• 1 carrot, finely chopped
• 2 cups finely chopped kale 

COOKING 

1. Heat the oil over medium-high heat in a large saucepan and add the onion and garlic, stirring for 2-3 minutes or until the onion softens. Add the quinoa, millet, lentils, oregano, basil, bay leaf, tomatoes, stock and water and bring to the boil. Once boiled reduce the heat to a simmer and cook for 20 minutes or until the grains are half cooked. (Tip - you may need to add more water to the pan several times throughout the cooking of this soup due to the grains absorbing the liquid). Then add the carrot and kale and cook for a further 10 minutes or until the carrot is soft. Serve warm, with finely chopped spring onions on top. 

Serves / 4-6

Total Preparation time / 10 minutes 

Total Cooking time / under 40 minutes 

x Emily 

PEASANT SOUP

As I’ve mentioned a few times on this blog, I will not write unless I feel inspired. I do not believe in forcing myself to write, as I think it just sounds fake and I do not want to insult my readers. Having experienced a very busy time at work recently among other things I have not felt the same draw to my blog that I once previously felt. Also as I am considering changing the title of this blog from Soulful Sandwiches to my company name, Premium Pilates Studio, I allowed myself to get swept up in anxiety over how I would make that transition. All in all, I wound myself up over absolutely nothing of consequence, as some woman may be familiar with. I told myself I would not post in my blog until I felt that exciting pull to my kitchen once again. Luckily, that inspiration came on Saturday as I found myself pouring over Janella Purcell’s ‘Wholefood Kitchen’ cookbook and came across a delightful and rather unique soup collection. Whilst I changed the vegetables in this soup and I welcome you to as well, the integrity of the soup remains very Janella. I adore the name of this soup too.

INGREDIENTS

• 1 leek, white part only, finely sliced
• 1 1/2 tablespoons coconut oil (in liquid form)
• 1 large garlic cloves (or 2 small), finely chopped
• 2 medium carrots, diced
• 1 cup finely chopped kale, stalks removed
• 1 medium sweet corn, kernels removed 
• 1 litre (4 cups) vegetable stock
• 1 bay leaf
• 1 tablespoon dried thyme
• 1 teaspoon dried oregano
• 1 cup gluten-free macaroni (or brown rice pasta shells- these require a longer cooking time)

COOKING 

1. Heat the oil in a large saucepan over medium-high heat and add the leek, stirring frequently for 2-3 minutes or until leek is soft but not burnt. Add the garlic to the pan and cook for 30 seconds, stirring constantly. Add the carrot, kale and corn to the pan and stir to combine. Cook for 3 minutes then add the stock, bay leaf, thyme and oregano and cover the pan. 

2. Bring the soup to the boil then reduce the heat to a simmer for about 5 minutes, or until the carrot and corn is cooked. Add the pasta and cook for 5 minutes or until just al dente. Serve warm, topped with herbs if you desire. 

Serves  / 4

Total Preparation time / 15 minutes 

Total Cooking time / 25 minutes 

x Emily 

HEATHER GRAHAM FLAUNTS HER PILATES & YOGA BODY at THE HANGOVER 3 PREMIERE

The real knockout at 'The Hangover Part III' premiere last Monday was not star actors Bradley Cooper, Zach Galifianakis or Ed Helms, but none other than actress Heather Graham. The blonde bombshell flaunted her age-defying body on the red carpet in a jaw-dropping teal dress, looking closer to 30 years than her actual 43. 

Heather's teal Herve Leroux gown showed off her super fit and toned physique. On the red carpet Graham revealed that she stays lean by sticking to a healthy balanced diet and takes particular care with her portion control. In addition, Heather loves her Pilates and Yoga workouts. 

"I think too much so I like working out because it makes me kind of relax," says Graham. "I like doing Pilates and Yoga. I do Pilates twice a week and Yoga three times a week". Heather is the ultimate Pilates devotee, as she has been practising regularly for the past eight years! Graham has appeared on numerous fitness magazine covers such as 'Shape' (pictured above) so clearly her exercise and eating routine is working for her! 

It may surprise you to know that Graham used to be addicted to sugar. "I used to eat a lot of sugar," she confesses. "It was terrible. I would eat, like, five candy bars in one day. One day I was like, 'I can’t do that (anymore). I definitely try to eat healthy and I let myself have some days where I eat just about anything but I actually like healthy foods." We like hearing that Graham splashes out on not so healthy food on occasion, just as we do! 

The Hangover Part III is now showing in all major cinemas in Australia. Go check it out! 

Want to look ten years younger just like Heather does? Keen to tone and flatten your abs? Call Premium Pilates Studio today on 0402 680 724 or visit us online at premiumpilatesstudio.com to inquire! 

x Emily 

OPEN PUMPKIN and SAGE LASAGNA

I will willingly admit that I am still trying to get over the end of My Kitchen Rules. Having never watched it before, I got involved in season 3 like a crazy addict. This dish is loosely based on the Open Pumpkin Lasagna that the contestants Josh & Andy made. Of course I did not make my own pasta like them, opting for the more convenient store bought gluten-free lasagna sheets. Sage and butter do go well together, so free feel to use that instead of coconut oil if you have it on hand, however it will not be quite so good for you. Fresh sage leaves are a must for this dish! If you cannot digest the garlic and onion due to a fructose allergy, just omit it and fry the oil with the sage. And as a major plus this dish will photograph beautifully due to its deconstructed form.

INGREDIENTS

• 500g pumpkin, thinly sliced into even-sized slices or wedges
• coconut oil
• 2 tablespoons organic maple syrup
• sea salt & ground black pepper
• 1 medium to large red onion, finely chopped
• 3 large garlic cloves, finely chopped or crushed
• 35 - 40 fresh sage leaves, torn in half 
• 300g gluten-free lasagne sheets
• 80-100g goat's feta, crumbled into small pieces

COOKING 

1. Preheat a fan-forced oven to 200 degrees celsius. Line a large baking tray with baking paper. In a large bowl mix the pumpkin slices, 1 tablespoon of coconut oil (in liquid form), maple syrup, and a decent sized pinch of sea salt & pepper. Arrange in a single layer on the prepared baking tray and roast for 13-15 minutes or until pumpkin is tender. Keep warm in the oven until step 4. 

2. Whilst the pumpkin is roasting, bring a medium to large covered saucepan of salted water to the boil. When water has boiled, cook the lasagne sheets in batches until al dente or just tender. Remove from the pan and drain with cold water. Cut lasagne sheets in half. 

3. Whilst water is boiling, place 1 tablespoon of coconut oil in a medium frying pan. When melted add garlic and red onion and cook, stirring frequently, for 2 minutes or until onion is soft. Add torn sage leaves to the pan and add slightly more oil to the pan if you need. Stir until sage leaves have just wilted and are covered with oil and remove from heat. 

4. Arrange the lasagne - you can really do this whichever way you want. I started with half a lasagne sheet, then topped that with a few pumpkin slices, a tablespoon or two of the sage, garlic and onion mixture and a few crumbed pieces of goat's feta. Repeat this arrangement twice more times to form a serving. Top with fresh sage leaves, if you desire. 

Serves / 4 

Total Preparation time / 15 minutes 

Total Cooking time / 35 minutes 

x Emily 

FRIDAY NUTS

Usually by the time Friday rolls around I start to go a little nuts. My week is wrapping up, spirits are high and I can barely string a sentence together. So its fitting that this Friday we talk about actual, edible nuts and the health benefits they have to offer. I will admit that I used to be scared of the fat content in nuts and would instead turn to 3-4 pieces of fruit a day, which was a super high amount of sugar and fructose to be consuming. However, as I read more about these fascinating little babies I have come to realise that they are filled to the brim with nutritional value, GOOD fats and keep me feeling much more satisfied than an afternoon apple snack ever could. Studies have revealed that a moderate intake of nuts 30-50 grams a day, is by no means linked with weight gain. In fact, regular consumption of nuts increases the release of hunger hormones in the gut, thus helping us control our appetites. 

Pistachios : the US Department of Agriculture has recently discovered that eating pistachios can assist you in reaching your weight loss goals, as some of their fat is not fully absorbed, meaning that you feel fuller for longer without the calories. These little green nuts also have the highest level of cholesterol lowering plant sterosis. 

Walnuts: are packed with omega-3 fats which provide you with healthy looking skin and a strong heart. 

Peanuts: another nut that assists in lowering cholesterol. 

Brazil Nuts: a natural cancer-fighter. 

Almonds: an excellent source of mono-unsaturated fat, which helps burn fat. 

Hazelnuts: are full of calcium and folate, which is great for the heart. 

x Emily 

MEN are CHANGING THE TRENDS and THEIR BODIES with PILATES

Here at Premium Pilates Studio we have recently noticed an increase of male presence in our reformer classes and we must say that we love it. The outdated notion that Pilates is just a female exercise is a thing of the past. Recent statistics don't lie- more men are taking up Pilates & Yoga as a form of fitness! 

The gentleman of the world are becoming more flexible, more toned and are changing preconceived exercise trends with an influx starting regular Pilates and Yoga classes. Eight years ago, the Australian Bureau of Statistics reported that only 0.4% of males in Australia practised Pilates or Yoga. However, the latest IBIS World report revealed that that participation number in these forms of exercise has increased an average 12.1% every year in the last few years, particularly among men. The Pilates & Yoga industry is also projected to grow by 4.8% every year until the year 2017.

Elixir Health Club's Richard Chew has really noticed the increase in male participation in Pilates, with one of every five clients in his classes men. "Five years ago, it was quite rare to see a guy in a Pilates class...now it's normal to see three or four men at least in all of our (Pilates) classes". A male client of Richard's reveals that that he participates in regular Pilates classes and relates it to a similar intensity as strength training. 

Gentleman, if you want to isolate muscles, reduce your stress, improve posture & flexibility and strengthen your all-important core, reformer Pilates is for you! Call Premium Pilates Studio today on 0402 680 724 or visit us online at premiumpilatesstudio.com to find out more. 

x Emily 

ITALIAN CARROT, LEMON & ALMOND CAKE

I have the very talented Maggie Beer to thank for this inspired recipe. I came across this gem of a cake whilst browsing through my compact ‘Kitchen Garden Companion’ cookbook of Maggie’s. I was able to make the cake gluten & dairy free just by simply changing the type of flour and butter that I used. I baked this cake twice in the last 5 days with remarkable success! On Wednesday it featured as a light birthday cake for my mother-in-law, and we found that there was just enough cake between the four of us after a massive lunch. And just yesterday this succulent loaf was a perfect dessert for an early Mother’s day celebration for my beautiful mumma. I luckily doubled the ingredients and quantity of cake for my family, as between five hungry mouths we almost devoured the whole loaf in one sitting. The recipe above is the doubled version, as this cake is so moreish and mouthwatering you will be surprised how much of it you eat! The carrot and lemon work together to produce a welcoming and deliciously light orange flavour. For haters of carrot, you cannot even taste the vegetable in this cake, but you can appreciate the beautiful bright orange hue that it leaves behind. This is by far the best tasting gluten-free and dairy-free cake I have ever eaten (and I've tasted a lot of these). I feel that this cake recipe will be with me for many years to come.

INGREDIENTS

• 20g dairy-free butter or margarine, such as Nutalex, melted
• 1 1/2 cups densely packed almond meal 
• 250g carrots, peeled & grated 
• 2 tablespoons gluten-free self-raising flour
• finely grated zest of 1 medium lemon
• 4 eggs, preferably free-range, yolks and whites separated
• 200g caster sugar
• Equipment - pastry brush, electric mixer 

COOKING 

1. Preheat a fan-forced oven to 180 degrees celsius. Using a pastry brush if available, grease a medium sized (approx. 18cm x 8cm) loaf tin well with melted butter. Line tin with baking paper and grease again with remaining butter. 

2. Place almond meal and grated carrots in a large mixing bowl and stir to combine. Add flour and lemon zest and mix well, using your fingers if possible, to make sure that there are no lumps of carrot in the mixture. 

3. Beat the egg yolks and caster sugar on high in an electric mixer for a minute or until thick and pale. Gently stir into the carrot and almond mixture. 

4. Wash and dry the electric mixer and beater well. Add the egg whites and whisk on high for a few minutes or until stiff white peaks form. Carefully fold the egg whites into the carrot and almond mixture until well combined. Pour batter into the prepared tin and bake for 45 minutes or until a skewer inserted in the centre of the cake comes out clean. (If the top of the cake looks like it may brown, place foil on top of the cake and continue cooking). Remove the cake from the oven and leave to cool for 5-10 minutes. Run a knife along the outside of the cake and gently turn out onto a large plate or a cake cooling rack. Remove the baking paper and serve. 

Serves / 8-10 

Total Preparation time / 12-15 minutes 

Total Cooking time / 1 hour / 60 minutes 

x Emily