foody

Serves 2

Ingredients

• 2 tbs butter

• 1 onion (roughly chopped)

• Garlic (optional)

• 1 tbs plain flour

• 600g vegetable stock

• 450g/1lb tomatoes

• 1 tbs tomato puree

• Fresh or dried/basil

• Salt & pepper to taste

Method

1) Melt butter into a saucepan. Add onion and fry gently until softened, (add garlic also)

2) Add tbs of flour, and stir and fry on a low heat, stirring until a sandy texture, be careful not to burn!

3) Add the stock, a little at a time, whisking to keep smooth, until all the stock has been added, then add the tomatoes and the tomato puree

4) Cover and simmer on the lowest heat, for ½ to 1 hour, until the tomatoes are well and truly softened and the colour is nice and even. Be sure to stir a few times to prevent sticking.

5) You now need to sieve the soup, pushing with the back of a wooden spoon, stirring and scraping, to get all the juices through, then discard the pips, onion and peel.

6) Return to heat for a minute or so, and add basil, salt and pepper to taste

Serves 8

Ingredients

• 2 ltrs of vegetable stock

• 200g uncooked pearl barley

• 2 large carrots (chopped)

• 2 sticks of celery (chopped)

• 1 400g tin of chopped tomatoes

• 1 courgette (chopped)

• 1 400g tin chickpeas (drained)

• 1 onion (chopped)

• 3 bay leaves

• 1 tsp garlic granules

• 1 tsp caster sugar

• 1 tsp salt

• ½ tsp ground black pepper

• 1 tsp dried parsley

• 1 tsp curry powder

• 1 tsp paprika

• 1 tsp Worcestershire sauce

Method

1. Pour the vegetable stock into a large pot.

2. Add the barley, carrots, celery, tomatoes, courgette, chickpeas, onions and bay leaves.

3. Season with garlic granules, sugar, salt, pepper, parsley, curry powder, paprika, and Worcestershire sauce.

4. Bring to the boil.

5. Then cover and simmer, over a min-low heat for 90 mins.

6. The soup will be thick, you can adjust this by adding more stock, or barley, to be desired.

7. Remove bay leaves before serving.

GOOD

Bean sprouts, butternut squash, carrots, celery, courgettes, chilli, chives, cucumber, aubergine, green beans, ginger, lettuce, olives, parsnip, parsley, red peppers, pumpkin, potato scallions/spring onions (green part), spinach, sweet potato, tomato, mussels, bananas, blueberries, cantaloupe, cranberry, honeydew/gala melons, clementine, dates, grapes, grapefruit, kiwifruit, lemon, lime, mandarin, orange, passion fruit, papaya, pineapple, raspberry, breads, wheat free/gluten free pasta, buckwheat noodles, porridge, corn flakes, rice bran, rice krispies, almonds (max 15), barley (small doses), crispbread, corn cakes, macadamia nuts (max 10), oats, oatcakes, peanuts (max 15), pecans (max 15), pine nuts (max 15), polenta, crisps, pumpkin seeds, (max 1-2 tsps), quinoa, rice cakes, rice crackers, sesame seeds (max 1-2 tsps), sunflower seeds (max 1-2 tsps), sorghum, tortilla chips, walnuts (max 10), white rice, wheat free rye, golden syrup, glucose, maple syrup, sugar, aspartame, saccharin, sucralose, clear spirits, fruit & herbal tea, lemonade (low quantities) fizzy drinks (cola etc.), soya milk, wine & beer (1 drink), brie cheese, butter, camembert cheese, dairy free choc pudding, eggs, feta cheese, gelato, hard cheese, lactose free milk, parmesan cheese, rice milk, sorbet, Swiss cheese, tofu.

BAD

Garlic (avoid at all costs), onions (avoid at all costs), artichoke, asparagus, avocado, baked beans, beetroot, black eyed peas, Brussel sprouts, broad beans, broccoli, butter beans, cabbage, cauliflower, chickpeas, fennel, green pepper (green ball pepper), lentils, kidney beans, leeks, mushrooms, okra, peas, soy beans, scallions/spring onions (white part), apples, apricots, blackberries, cherries, lychee, honey, nectarines, peaches, pears, plums, canned fruit in apple/pear juice, watermelon, biscuits, bread crumbs, cakes, egg noodles, regular noodles, pastries, pasta, wheat bread, wheat cereals, couscous, pistachios, rye, semolina, sugar free sweets, agave, fructose, high fructose corn syrup (HFCS), inulin, isomalt, maltitol, mannitol, sorbitol, xylitol, milk chocolate, FOS (fructooligosaccharides), oligofructose, beer, dandelion tea, fruit and herbal teas with apple, orange juice (in quantities over 100ml), sugar free fizzy drinks, sports drinks, rum, wine (if more than 1 glass), custard, ice cream, margarine, milk (cows/goats/sheep), soft cheese, cheese with added sugar, yogurt, coca powder.