November 23, 2022
Fassoulatha (White Bean Soup)
Fassoulatha (White Bean Soup)
INGREDIENTS
- 1 pound dried white beans, soaked overnight
- 2 tablespoons extra-virgin olive oil
- 2 large onions, finely chopped
- 2 stalks celery, finely chopped
- 2 large carrots, finely chopped
- 1 quart water
- 2 large ripe tomatoes, peeled and mashed, or 1 tablespoon tomato paste
- 2 teaspoons dried oregano
- 1 teaspoon salt
- ⅛ teaspoon cayenne pepper
- Freshly ground pepper, to taste
METHOD
- Step 1 -Drain beans and cook them, covered, in a large pot of boiling water until tender, about 1 1/2 hours. Drain.
- Step 2 - Heat oil in a Dutch oven or soup pot over medium heat. Saute onions, celery and carrots for 3 to 5 minutes. Add water, the cooked beans, tomatoes, oregano, salt, cayenne and pepper. Simmer until the vegetables are tender, about 20 minutes. Taste and adjust seasonings.
Ingredients 70 g chocolate protein powder 2 tbsp raw cacao powder (replace cocoa 1:1) 170 g smooth peanut butter 5 tbsp milk of choice (add 1 extra tbsp if mixture feels too thick) 3 tbsp maple syrup Optional: ½ tsp vanilla extract or a pinch of salt (helps balance cacao’s bitterness) For the Chocolate Topping 100 g dark chocolate (70% or higher) 1 tsp coconut oil Instructions Step 1 Mix the peanut butter, maple syrup and milk in a large bowl. Step 2 Add the protein powder and cacao and mix to form a smooth dough. Step 3 Roll out between two pieces of baking paper to your preferred thickness. Use a Christmas tree cookie cutter to cut out Christmas tree shapes. Freeze for 30-60 minutes Step 4 Break up the dark chocolate into a heat-proof bowl and add the coconut oil. Melt in the microwave, then drizzle on top of the chilled brownies ensuring the sides are covered. Step 5 Freeze again for around 10 minutes or until the chocolate is set. Nutrition and Cooking Times Prep time: 30 minutes | Freeze time: 60 minutes | Total time: 1 hour 30 minutes Nutrient Value: Calories: 210kcal | Protein: 10g | Fat: 18g | Carbohydrates: 13g
Swiss Ball Exercises
In this bulletin we discuss Fibre...