Three Little Super Foods to Eat in January

Happy New Year! Right now, in January, the nation is divided into those who are detoxing, those who have no need to, and those who have no intention to! If you were smart in 2016, and over Christmas, you won’t need to detox. Simply carry on eating good, fresh, organic seasonal food- right? But hang on. This is real life, and in real life we’re allowed a little flexibility. We like to follow the 80/20 rule here at Little Soap HQ, which means that we’ve thoroughly enjoyed our Christmas thank you very much! But, as ever, we’re keen to let you know about the healthy food choices we’re making right now- so here are three little super foods to eat in January. Enjoy!

Three Little Super Foods to Eat in

I know that we’ve praised the mighty kale before now, but it’s still in season so we still  want you to eat it! There are so many ways to enjoy this powerhouse of a vegetable, so instead of raving on about the nutritional benefits (you can read about those here) we’re going to give you our top three ways to eat it.

Simple kale salad

Still one of the best ways to enjoy kale. All you need is:

  • A couple of handfuls of kale
  • A tablespoon of olive oil
  • Juice from a freshly squeezed lemon
  • A sprinkle of himalayan salt
  • A sprinkle of cayenne pepper

Pour the olive oil on top of the kale, add the salt and pepper and massage well. Top with seasonal roasted vegetables, succulent chicken, avocado- whatever takes your fancy!

Kale juice

Hoorah for the humble juicer! All you need for a powerful start to the day is a big glass of the good stuff- kale juice. Perfect! All you need is:

  • A generous handful of kale
  • Half a cucumber
  • Two sticks of celery
  • A squeeze of fresh lemon juice
  • One green apple
  • An inch sized piece of fresh ginger

Trust me when I tell you that this is a super duper way to star your day in the new year!

Stir fry kale

Absolutely delicious! You MUST try this recipe right now. Honestly. All you need to make it is:

  • Two large bunches of kale
  • Half an onion
  • Half a cube vegetable stock
  • Two tablespoons of hot water
  • One tablespoon of olive oil

To make it, simply stately dissolving the stock in the hot water. Then dice the onion and chop the kale into small pieces. Remove the stems if you prefer. Then heat the oil and add the onion, stirring for around two minutes until soft. Then add the stock and water, followed by the kale. Keep stir frying for around six minutes until the kale softens and serve. This is beautiful as a side dish or just on its own!

Brussel Sprouts

If you’re not already sick of them, then get some brussel sprouts next time you go shopping because right now they’re in season and delicious! if you like them gently steamed, go for it. Or if you fancy a change, add some onion, garlic and rosemary and roast them in the oven. Delicious!

LeeksThree Little Super Foods to Eat in

Leeks are probably quite overlooked when it comes to super foods, but they actually provide such a great flavour to dishes that you rarely need much more seasoning when you use them. Nutritionally, they are certainly high up on the super food charts. Leeks are known to help protect against some cancers and heart disease, fight infections, improve digestive health, maintain healthy cholesterol levels, strengthen bones and prevent anaemia. Phew! So you need some leeks in your grocery shop this week people!

And if you’re still not convinced, take a look at this recipe and then tell me you’re not a convert!

Leek and bacon ‘risotto’

If you don’t eat meat then you can just leave the bacon out, it’s the leeks that triumph as the true hero in this dish! All you need is:

  • One leek, trimmed and diced
  • Four rashers of bacon, fat removed and chopped into small pieces
  • One tablespoon of olive oil
  • One red pepper, diced
  • Five chestnut mushrooms, sliced
  • Two tablespoons full fat greek yogurt
  • One vegetable stock cube with two tablespoons of hot water
  • Salt and pepper to taste
  • 150g orzo pasta

Because this recipe uses orzo pasta instead of rice, there is no need to stand at the hob stirring while the dish cooks, so this is definitely one of the more easier ways to make a hearty meal. To make it, add the leeks, pepper and bacon to a pan with the olive oil and simmer on a gentle heat until the leeks are softened and the bacon is cooked. In a separate pan, add the orzo to boiling water and once it has reached the oil, reduce to a simmer until cooked. Then set this aside, with another kettle full of hot water ready to pour over later on.

Add the mushrooms and stock to the pan with the bacon etc, and cook for a few minutes. Then add the greek yogurt (and more if you like more of a sauce), plus the salt and pepper to taste. Then pour the remaining boiling water over the cooked orzo to loosen, before adding to the mixture. Voila! An easy, very tasty risotto in minutes!

What are you eating right now?