Vegan Carrot Top Pesto Recipe 🥕

Vegan Carrot Top Pesto Recipe 🥕

Louis Butcher

This is a super simple pesto recipe made from fresh carrot greens, pine nuts, nutritional yeast, garlic, and oil. 
There's no food waste around here 🙅🏼‍♀️

Try using this vegan pesto as a dressing on salads as a side dish for our OnePots, as a base underneath tomatoes in a tart, drizzled on our Butternut Mac or simply stirred into pasta.

 

Recipe

  • 2 cups carrot tops no stems
  • 1/2 cup basil leaves packed – no stems, optional
  • 1/3 cup pine nuts, if you don't have these, try cashews, walnuts or almonds. To make a nut free vegan pesto, swap the nuts for sunflower seeds!
  • 1/4 cup nutritional yeast
  • clove garlic
  • 1/2 cup extra-virgin olive oil
  • 1/2 teaspoon salt
  • 1/4 teaspoon ground black pepper

 

Method

  • In a dry pan over low-medium heat (no oil), lightly toast the pine nuts or any other nuts you’re using. Remove from heat, allow to cool.
  • Cut off the carrot tops and wash the leaves. Pat dry using a kitchen towel, and place in a food processor.
  • Place all of the ingredients except for the olive oil in the bowl of a food processor. Blend until completely broken down, scrape off the sides of the bowl as needed.
  • Add the olive oil gradually with the food processor running until you get a slightly emulsified sauce. Thin out with extra oil or water if needed.

 

Store in the fridge in an airtight container for up to 3 days. A thin layer of olive oil can prevent the pesto from oxidizing and turning brown.

Low waste tip: Try pouring into an ice cube tray and freeze for up to 3 months, just pop out to use!

Got a great low waste tip for us? Let us know on insta @soulfulfoodco.

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Chapati recipe - Good Mood Food ❤️ 🧠

Chapati recipe - Good Mood Food ❤️ 🧠

Louis Butcher

We can't resist a warm chapati with one of our OnePots. This traditional Indian side dish is easier than you think and only takes a handful of ingredients!

Think they're too much hassle for WFH lunch?

Think again, they can be made ahead, wrapped in foil and stored in the refrigerator for several days or frozen for several weeks. To reheat, place a stack of 4 in the microwave, covered, for 40 to 45 seconds. Or wrap in foil and warm in a 250°F (120°C) oven for 6 to 8 minutes.

Ingredients

Makes approx 10 chapatis.

Method

  • STEP 1

    In a large bowl, stir together the flours and salt. Use a wooden spoon to stir in the olive oil and enough water to make a soft dough that is elastic but not sticky.

  • STEP 2

    Knead the dough on a lightly floured surface for 5-10 mins until it is smooth. Divide into 10 pieces, or less if you want bigger breads. Roll each piece into a ball. Let rest for a few mins.

  • STEP 3

    Heat a frying pan over medium heat until hot, and grease lightly. On a lightly floured surface, use a floured rolling pin to roll out the balls of dough until very thin like a tortilla.

  • STEP 4

    When the pan starts smoking, put a chapati on it. Cook until the underside has brown spots, about 30 seconds, then flip and cook on the other side. Put on a plate and keep warm while you cook the rest of the chapatis.

     

    We want to see your homemade chapatis and which OnePot you have them with! Tag us on insta @soulfulfoodco

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Soulful self-care ❤️🧠

Soulful self-care ❤️🧠

Louis Butcher

21st of June major party, right?

It’s going to be great getting back to normal, but let’s not kid ourselves, it’s been a weird year. Readjusting to life post lockdown can be stressful. 

Self-care plays an essential role in how we respond to the uncertain or stressful times in our lives.

It may feel strange focusing on yourself when you are living through a crisis situation like a pandemic, but it's more important than ever to maintain your mental and physical health during this time.

Here’s our lists of musts to take your self-care to the next level in the coming months...

1. Nail your morning routine

It's been Groundhog Day for the last zillion weeks and routine has felt more like we’re on a loop. Create a new routine to inject some energy into the start of your day. Keep it simple, whether you're a fifty-star-jumps-when-you-get-out-of-bed kind of person or practising some deep breathing whilst the kettle boils is more your vibe. Here’s a quick one we like.

2. Don't push yourself too hard

With restrictions lifting, it's easy to overcommit to doing things and feel overwhelmed, which only results in us getting more stressed. 

Be kind to yourself and commit to doing just three tasks a day, or break what you need to do into smaller tasks. You'll feel less guilty overwhelmed and more motivated.

3. Get outside

Being outdoors can lower your blood pressure and reduce stress. Simply looking at trees lowers our main stress hormone, cortisol, plus, your parents meant it when they said fresh air was good for you.

Why not go for a 15 minute walk before you have some lunch? Head to your local green space and put your phone away. Tree hugging optional.

If you're unable to get outside, give one of our nature mindfulness sessions a go, they're free and only take 10 minutes. 

4. Make positive swaps

Self-care is often packaged as buying a new top or binge watching Netflix. Those things are great, in moderation. Self-care makes tomorrow easier.

Make a list of nourishing swaps for comfort food, alcohol, online shopping and screens - meet your needs but make sure it's in a healthy way. 

Need some nutritious comfort food? We know just the place... Check some of these out...

5. Reduce screen time 

Social media is a great way to connect with friends and family, but it can also be stressful when there's a lot of bad news. 

Turning off push notifications on social media apps can reduce screen time and help reduce feelings of comparison and missing out. Trust us, you're really not missing out.

We'll be sharing our favourite books next month, ditch the tech and pick up a book, there will be less mentions of the c-word.

 

What's your favourite form of self-care? Tell us on insta @soulfulfoodco

 

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Winter Slaw - Good Mood Food ♥️🧠

Winter Slaw - Good Mood Food ♥️🧠

Louis Butcher

Thought coleslaw was only for summer BBQs? 

This delicious fermented slaw is made from seasonal vegetables & packs a nutrient punch. 

It tastes good with just about everything and is the perfect accompaniment to one of our OnePots!

Ingredients:

1 x red cabbage
1 x large carrot
1 x small red onion
5 tbsp apple cider vinegar
1 tsp rock salt
1 tbsp garlic paste
1 tbsp ginger paste
1 tbsp extra virgin olive oil
Optional extras: pomegranate seeds, orange segments
 

Method:

1) Chop the red cabbage, red onion & carrot into small chunks and add to a large lass jar that has been sterilised.
2) In a separate bowl, whisk the apple cider vinegar, garlic, ginger, extra virgin olive oil and salt together.
3) Pour into the jar, seal & shake well until all vegetable mixture is evenly covered.
4) Chill in the fridge – tastes best after a few days or so when it has started to ferment. Add extra apple cider vinegar if the liquid doesn’t cover all the veg mixture and give it a shake every few days. 
5) Add any extras when serving
This slaw will last for a month or you can continue to top up with veg or dressing as you go.

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Antioxidant rich foods 🧠♥️

Antioxidant rich foods 🧠♥️

Louis Butcher

We like to think of Soulful as Good Mood Food, but what does that really mean? 

 
We asked our nutritionist, Alicia, to explain the science behind how eating Soulful could help  not only your physical wellbeing, but your mental wellbeing too.
Today we're talking Vitamin E.
Vitamin E is one of the three main antioxidant vitamins.
It's fat soluble, which means it can cross the blood brain barrier.
You'll find it in squash, red pepper, olive oil, sunflower seeds and almonds.
It is really important for cognitive function, protecting the brain from toxins and regenerating antioxidants.
During times of prominent anxiety and stress, your body uses more vitamin E, which can deplete your stores and lead to more intense anxiety symptoms. Supplementing with vitamin E can help your body restore its natural balance and provide some relief from anxiousness, stress, and depression.

Where can you find Vitamin E? Our OnePots!

 So, not only are they a super tasty way to grab a quick lunch, they can also help your body and mind to cope with the stresses of life.

How’s that for Good Mood Food?

Get your Good Mood Food here!

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Food to help you relax 🧠♥️

Food to help you relax 🧠♥️

Louis Butcher

We like to think of Soulful as Good Mood Food, but what does that really mean? 

 
We asked our nutritionist, Alicia, to explain the science behind how eating Soulful could help  not only your physical wellbeing, but your mental wellbeing too.
Today we're talking Magnesium. 
Magnesium has over 300 functions in the body.
One of those is relaxation. Whilst calcium works to contract our nerves and muscle cells, magnesium is essential for them to relax.
Magnesium can be found in pumpkin seeds, edamame, spinach as well as dark chocolate!
Magnesium also plays an important role in calming our nervous system, by blocking excitatory neurotransmitters such as NMDA/Glutamate and increasing production of inhibitory neurotransmitters such as GABA which is needed for relaxation and good quality sleep.
Low levels of magnesium have been linked to depression, anxiety and mood disorders.

Where can you find magnesium rich foods? Our OnePots!

 So, not only are they a super tasty way to grab a quick lunch, they can also help your body and mind to cope with the stresses of life.

How’s that for Good Mood Food?

Get your Good Mood Food here!

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Good Mood Food - Potassium 🧠♥️

Good Mood Food - Potassium 🧠♥️

Louis Butcher

We like to think of Soulful as Good Mood Food, but what does that really mean? 

 

We asked our nutritionist, Alicia, to explain the science behind our thinking and explain how eating Soulful could help  not only your physical wellbeing, but your mental wellbeing too.

Today we're talking Potassium. 

Potassium is an essential mineral that has many functions within the body including stress management. It's essential for the healthy functioning of our adrenals. It's found in abundance in cooked spinach, broccoli, peas and potatoes.

Adrenals are small glands located just above the kidneys and they produce hormones that are fundamental to our health and survival - including the stress hormone cortisol.

Cortisol helps us respond to stress, enabling us to stay alert to threats and activate fight or flight in times of danger. This system worked perfectly back in caveman times, when life or death was dependent on the body's ability to respond to threats such as a sabre toothed tiger approaching.

Nowadays, this system has become somewhat obsolete, as our stress mostly stems from our fast-paced lifestyle and not an external threat. Underlying stress from work, what we eat and drink, poor blood sugar etc. all cause the release of cortisol. This can lead to your adrenals becoming overworked and fatigued - resulting in hormone imbalance, fatigue, inability to handle stress, anxiety and energy dysregulation. Potassium is essential for supporting adrenals and nursing them back to health when they have been overworked - so eating an abundance of fruit and vegetables is a fundamental step in stress management.

Our OnePots are packed full of vegetables and all the good stuff. So, not only are they a super tasty way to grab a quick lunch, they can also help your body and mind to cope with the stresses of life.

 

How’s that for Good Mood Food? 

Get your Good Mood Food here!

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Food to help you de-stress 🧠♥️

Food to help you de-stress 🧠♥️

Louis Butcher

We like to think of Soulful as Good Mood Food, but what does that really mean? 

We asked our nutritionist, Alicia, to explain the science behind our thinking and explain how eating Soulful could help  not only your physical wellbeing, but your mental wellbeing too.

Today, we’re talking pulses and lentils.

 

Not only are pulses and lentils a rich source of prebiotics and dietary fibre which keep your gut microbes nice & happy, they’re also excellent at regulating blood glucose levels
(AKA blood sugar levels). 

Consuming pulses and lentils in a meal helps to slow digestion and the release of sugars into the bloodstream, creating slow release energy and preventing a blood sugar spike and crash.

Having unstable blood sugar levels throughout the day is stressful to our bodies and causes the release of cortisol (our chief stress hormone), this prepares the body for fight or flight and stimulates the sympathetic nervous system.

 

Want to up the amount of pulses and lentils in your diet?

We’ve got you sorted!

 We pack our OnePots with lots of lentils and pulses as well as vegetables, whole-grains.

So, not only are they a super tasty way to grab a quick lunch, they can also help your body and mind to cope with the stresses of life.

 

How’s that for Good Mood Food? 

Get your Good Mood Food here!

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Good Mood Food 🧠❤️

Good Mood Food 🧠❤️

Louis Butcher
We like to think of Soulful as Good Mood Food, but what does that really mean?
Over the next few posts we are going to share some of the science behind our thinking. In other words, why eating Soulful could help not only your physical wellbeing but also your mental wellbeing.

Read more →