Penny Rushton's Health Tips & Recipes

AVOCADO WITH BROWN RICE AND LENTILS

Main dish

This makes a simple and light summer salad. Prepare the rice, lentils and onion in advance for quick assembly.

Brown rice mixed and lentils are a classic combination, sometimes mixed with barley to provide a hearty dish known as Esau’s Pottage. Like avocados, brown rice with lentils possess nutrients which provide almost a complete meal in themselves.

Avocados:

High in fibre, supports gut health and weight loss
High in vitamins A, C,E and B
Rich in potassium
Excellent source of easily digestible protein
Contains lecithin, supporting mental health
Helps balance blood sugar levels
Helps to enhance beautiful skin
Supports circulation
Helps guard against stress and fatigue

Serves 4

1 tbsp short grain brown rice
½ tbsp wild rice
1 tbsp lentils
1 red onion, sliced finely
1 tsp rapeseed oil
2 avocados, sliced cleanly
8 black olives

For the garnish

4 sprigs French tarragon
mixed green leaves
4 tsp extra virgin olive oil
1 lemon, juiced

1. Cook rice and lentils in three times their volume of vegetable stock over a very gentle heat until tender and stock absorbed.
2. Heat rapeseed oil in a griddle pan and cook the onion slowly until almost beginning to char and caramelize.
3. Assemble rice and lentils, onion and olives in serving dish.
4. Garnish with mixed leaves, avocado, tarragon and dress with olive oil and lemon juice if desired.


ASPARAGUS SOUP

This is a wonderfully cleansing soup for those who love asparagus.

Asparagus:

Excellent source of vitamin E
Important source of folic acid
Useful source of betacarotene, vitamin C, phosphorus and potassium
Contains amino acid, aspartine, which stimulates kidneys and also promotes calm mood
Contains glutathione, principal antioxidant to counteract free radicals
Anticancer, antiageing, supports immune system
Diuretic, supports kidney and liver elimination
Supports joint health
Rich in probiotics, which encourage healthy gut flora
Contains purines, so avoid if you suffer from gout

Serves 4 – 6

20 small – medium asparagus stems, chopped
1 shallot, chopped
2 leeks, chopped
1 celery stick, chopped finely
½ tbsp rapeseed oil
1 litre / 2 pints hot vegetable or chicken stock (homemade or supermarket, avoid stock cubes)
1 lemon, juiced

For the garnish

1 tbsp chopped chervil leaves

1. Heat oil in a large pan and cook shallot, leeks and celery till soft and translucent.
2. Add hot stock and bring to simmering point.
3. Add asparagus and cook gently for 3-5 minutes until just tender.
4. Cool a little before liquidizing in at least two or three batches.
5. Return to pan, heat to simmering point, add lemon juice and serve garnished with chervil.