SOUP KITCHEN

My dad taught me how to garden when I was a young child.
 
I had my own tiny little patch of land and grew lettuce and borage. I also had a tiny little pond and I made pathways out of pebbles.
 
I wouldn’t say I’m a great gardener. I’m more of a space creator but my dad definitely helped me to see the beauty in nature. Had a very young age even though I didn’t really appreciate it in my teenage years. It’s strange how we come back around to these things in later life. 
 
Although I have an allotment garden where I grow food for myself personally I would one day like to require some land large enough to feed others also …

Food contents and healthy support

C E L E R Y

Organic – Celery is low in calories and packed with nutrients. It contains vitamins like vitamin K, vitamin C, and some vitamin A. It also has minerals like potassium and folate. The health benefits include anti-inflammatory properties, helping with hydration due to its high water content, and it may also help with blood pressure regulation. Plus, it’s great for your digestion.

P O T A T O

Organic and homegrown – Vitamins B6, C, K, fibre, potassium, thiamine, iron, riboflavin and folate.

S W E E T P O T A T O

Organic – They’re rich in vitamin A, mostly in the form of beta-carotene which is great for vision and immune health. They also have vitamin C, vitamin B6, and even a bit of vitamin E. They’re great for boosting your immune system, supporting eye health, and they have a good amount of fiber, which helps with digestion. They’re also anti-inflammatory and can help with blood sugar regulation.

T O M A T O

Organic and homegrown – High in Vitamin C, Vitamin K, folate, and potassium. Known for lycopene, which supports heart health and cancer prevention.

S P I N A C H

Organic and homegrown – It’s loaded with vitamins and minerals. It has a high amount of vitamin K, which is great for bone health, and it also contains vitamin A, vitamin C, and folate. It’s also a good source of iron, calcium, and magnesium. Spinach is known for supporting eye health thanks to its lutein and zeaxanthin content. It also helps reduce inflammation, supports heart health, and its high iron content can help with energy levels.

R E D O N I O N

Organic and homegrown – They’re rich in antioxidants, especially quercetin, which has anti-inflammatory and immune-boosting properties. They also contain vitamin C, which is great for the immune system, and vitamin B6, which is important for brain health. Red onions also have sulfur compounds that can help lower blood pressure and improve heart health. Plus, they have prebiotic fibers, which are good for gut health.

R I C E

Wild Organic – High in fiber, protein, Vitamin B6, and magnesium. It supports heart health and digestive
health.

C A R R O T

Organic and homegrown – Rich in Vitamin A (beta-carotene), Vitamin K, potassium, and fiber. Supports eye health, immune function, and skin health.

C H I V E S
 
Organic and homegrown – Contains Vitamin A, Vitamin C, and folate. Supports immune function, digestion, and bone health.
 
R O S E M A R Y
 
Organic and homegrown – Contains Vitamin A, Vitamin C, iron, and antioxidants. Supports brain health and digestion.
 
L E M O N
 
Lemons have an alkaline effect on the body, contain fibre and vitamin C.
 
L E M O N  B A L M
 
Organic and homegrown – thiamin, polyfemals, B1, B2 and C and is a support to improve sleep.
 
 
L E N T I L S
 
Red & green Organic – Lentils are incredibly nutritious. They’re a great source of plant-based protein, which makes them great for vegetarians and vegans. They’re also rich in fiber, which aids in digestion and helps keep you full longer. Lentils are packed with iron, folate, and manganese, and they can help regulate blood sugar levels and support heart and brain health.
 
B R O A D B E A N S
 
Organic – High in protein, fiber, Vitamin C, and iron. Supports muscle health, heart health, and immune function.
 
M U N G B E A N S
 
Mung beans are a staple in many Asian cuisines and they’re known for their versatility. Nutritionally, they’re rich in protein, fiber, and antioxidants, and they also contain vitamins and minerals like folate, magnesium, and potassium. They help with digestion, can help regulate blood sugar levels, and support heart health.
 
K I D N E Y B E A N S
 
Organic – vitamins B6, K, E, C. Potassium, manganese, calcium, iron, zinc, folate and fiber. Protein rich.
 
B U T T E R B E A N S
 
Organic – Butter beans, or lima beans, are a fantastic source of plant-based protein and fiber, which makes them great for digestive health and keeping you full. They also contain important vitamins and minerals like iron, magnesium, and potassium. They have antioxidants that help reduce inflammation and support heart health.
 

R E D  &  G R E E N  P E P P E R S

Are packed with vitamin C, even more than oranges! They also contain vitamin A, which is great for eye health, and antioxidants like beta-carotene. Green peppers are slightly less ripe and have a more bitter taste. They provide a good amount of vitamin C and A, along with vitamin K and some fiber.

P E A S

Organic and homegrown – Rich in Vitamin C, Vitamin A, Vitamin K, and folate. Supports digestive health, immune function, and bone health. Himalayan Salt: Contains trace minerals like calcium, magnesium, and potassium. Supports hydration and electrolyte balance. Rocket (Arugula): Rich in Vitamin K, Vitamin A, Vitamin C, and folate. Supports bone health, immune function, and skin health.

S A L T

Himalayan – Contains trace minerals like calcium, magnesium, and potassium. Supports hydration and electrolyte balance.

P E P P E R

Organic – a source of fiber, potassium, iron, Vitamin K, A and C.

R O C K E T

Organic and homegrown – Rich in Vitamin K, Vitamin A, Vitamin C, and folate. Supports bone health, immune function, and skin health.

C O U R G E T T E

Organic and homegrown – Courgettes are low in calories but high in vitamins and minerals, particularly vitamin C, vitamin A, and potassium. They’re also a great source of antioxidants and fiber, which supports digestive health.

A P P L E

Organic and homegrown – vitamins A, K, C. Contains Fiber, potassium and Vitamin B6.

F E N N E L

Seed and leaf Organic and homegrown – Fennel is rich in vitamin C, fiber, and potassium. It’s great for digestion, can reduce bloating and gas, has anti-inflammatory properties, and supports heart health by regulating blood pressure and cholesterol. It may also help with respiratory health.

C A R D A M O N  P O D S

Cools the body, prevents disease and helps with nausea. Potassium, iron, zinc.
Used for its flavour.

S U M A C

Vitamin A & E. Used for its flavour.

G I N G E R – Ginger is another fantastic spice with a range of health benefits. It’s well known for aiding digestion, reducing nausea, and fighting inflammation. It also helps support the immune system and can assist with muscle pain and soreness.

C H I L L I

High in Vitamin C, Vitamin A, and capsaicin. Boosts metabolism and supports immune function.

G A R L I C

Organic – It’s known for its immune-boosting properties, thanks to compounds like allicin, which have antibacterial and antiviral effects. Garlic is also great for heart health as it can help lower blood pressure and cholesterol levels. Plus, it’s got anti-inflammatory properties and can even help improve bone health.

T U M E R I C

Turmeric contains curcumin, which has powerful anti-inflammatory and antioxidant effects. It may help reduce the risk of chronic diseases, improve brain function, support joint health, and boost mood. It also aids in digestion.

C E L E R Y

Seed Organic and homegrown – Contains Vitamin C, iron, calcium, and magnesium. Supports digestive health, heart health, and inflammation reduction.

P A R S L E Y

Organic and homegrown – It’s rich in vitamins A, C, and K, and has a high level of antioxidants. Parsley can help with reducing inflammation, supporting bone health, and aiding in digestion.

P A R S N I P

Organic – dietary fibre, potassium, thiamin, B6, C, E, K, riboflavin, folate, zinc.

M A R R O W

Organic and homegrown – protein, iron, vitamin A, C, antioxidant, calcium and dietary fibre.

R E D, Y E L L O W  &  G R E E N  P E P P E R

Rich in Vitamin C, Vitamin A, Vitamin B6, and folate. It supports immune function, eye health, and skin health.

B E E T R O O T

Organic and homegrown – fibre and antioxidants. Reduces inflammation within the body.

D I L L

Organic – It’s rich in antioxidants and has antibacterial properties. Dill supports digestion, reduces inflammation, and may also support bone health due to its calcium content.

H O R S E R A D I S H

Organic and homegrown root and leaf – Contains Vitamin C, potassium, and dietary fiber. It has antimicrobial properties and helps with digestion.

L E M O N G R A S S

Organic – It’s a good source of vitamins A and C, and it has antioxidants that help fight free radicals. Lemongrass also has anti-inflammatory and antimicrobial properties, and it’s great for digestion, helping to relieve bloating and stomach discomfort. It can also be soothing and may help with anxiety and stress.

P O P P Y  S E E D

Organic and homegrown – Vitamin B6, E, C. monounsaturated fat.

P U M P K I N  S E E D

Organic – Pumpkin seeds are rich in magnesium, zinc, and healthy fats. These nutrients support prostate health, immune function, and sleep. They also promote heart health, are a good source of antioxidants and fiber, and help reduce inflammation. They also aid flushing parasites from the body.

S U N F L O W E R  S E E D

Organic – contains saturated fat, monounsaturated fat, dietary fibre, potassium, iron, folate, zinc, vitamin E, B6, thiamin and riboflavin.

S E S A M E

Seeds – supports reducing cholesterol. Antioxidants, copper, manganese, contains vitamin B1 & E, saturated fat dietary fibre, potassium, calcium iron, zinc, riboflavin. Reducing blood pressure reducing inflammation, contains antioxidants and supports thyroid health.

A L F A L F A

seeds – packed with vitamin A, B6, K, C. Also contains Copper manganese and folate. Supports soil fertility.

S P E L T

Pasta – Vitamins include B6, K and E. Thiamine which boosts immune system.

O L I V E  O I L

Organic – Olive oil is rich in monounsaturated fats and antioxidants, making it great for heart health. It can reduce bad cholesterol levels and lower the risk of heart disease. It’s also beneficial for skin, hair, and may protect against certain cancers. My olive oil is bought locally off the market, but I also buy Palestinian olive oil.

C O C O N U T  O I L

Organic – Contains Good cholesterol. Saturated fat. Monounsaturated fat. Anti-microbial and vitamin E & K. Aids weight loss. Gargle for 10 mins with coconut oil for healthy gums.

C A C A O

Organic – Cacao is the raw form of cocoa and is rich in antioxidants, which help combat free radicals and reduce inflammation. It’s also a good source of magnesium, iron, and fiber. It can boost mood by increasing serotonin levels and may improve heart health. Dark chocolate with high cacao content is especially beneficial.