Winter Vegetable Soup

Cream soup with dried crusts isolated on white, studio shot

image: © derkien / Fotolia

Soups are essentially comforting and really filling, and ideal for those who want to follow a balanced diet, yet, with the little pleasures offered by life. This recipe makes use of a lovely array vegetables and pulses, and wisely keeps all sort of dairy or animal protein out. The richness of spinach and kale ups the vitamin K quotient considerably, and just a bowl of this soup can actually fulfill most of your daily need of calcium, vitamin K and several other minerals.


– ½ head of broccoli, chopped into large pieces
– 1 cup chopped butternut squash or pumpkin (canned pumpkin will work as well)
– 1 onion, sliced
– 1 cup cooked pinto or great northern beans (you can use 1 cup of canned beans as well)
– 1 cup chopped tomatoes (or you can use 1 can of diced tomatoes)
–… Continue reading

Easy Thai Green Curry

Seafood Tom yum : Famous traditional spicy Thailand food

image: © wolfmaster13 / Fotolia

Thai food is cooked with a huge amount of fresh vegetables and protein. However, they have a bad rap for being oily.

In this version of the green curry, we will be cutting out most of the oil and adding coconut milk, long known as one of the best sources of minerals like potassium, magnesium and calcium, and add plenty of green vegetables to make sure the recipe is not just balanced, but extremely tasty too.

We will also sneak in some spinach to make sure our Vitamin K intake remains unaffected, and some extra fibers will be getting in with the aid of a number of vegetables.


  • 400 gm. shelled and deveined prawns
  • 1 big bunch of cilantro
  • 1 small bunch of spinach
  • 1 red bell pepper, chopped
  • 100 gm. mushrooms, quartered
  • 100 gm. broccoli, chopped
  • 1 tbsp. fish sauce (optional)
  • 1 tsp.… Continue reading