Man Flu Soup


Man flu is described as illness that causes the male species to become helpless and sicker than any other family member. In females; it is described as cold. Therefore, I concocted this “Man Flu” soup recipe to rescue the male of the house from his man flu death bed.

The Christmas holidays have come and gone. It is a time of year when us humans are suppose to chill out. However, we burn the candle at both ends; throughout the festive season trying to meet family and friends far and wide discussing the world at length. By the time New Years rolls around we have contracted head colds, snuffles, sinus, sore throats and coughs. I am guilty too. So whether you are male or female this recipe will provide you with an abundance of nutrients to rock in 2016!

Grotto (2007) discusses the benefits of the ingredients:

  • Carrots – fibre, manganese, niacin, beta-carotene, potassium, Vitamin B6 & C.
  • Peppers – Vitamin C, beta-carotene and inflammation reducing phytochemicals.
  • Pumpkin – fibre, potassium, selenium, Vitamin A, beta-carotene and lutein.
  • Sweet Potatoe – Vitamin A,C, B6, manganese, potassium and fibre.
  • Garlic – Bacteria killer properties known as “Allicin”.
  • Turmeric – Anti-inflammatory properties.

Made From Scratch

4 carrots

1 large red pepper

200grams Pumpkin

1 large sweet potatoe

4-5 garlic cloves

1 tsp. turmeric powder

1 stock cube or 1.5 litres fresh stock.


  1. Chop (wash first) all the vegetables. I leave skin on carrots and sweet potato for extra fibre. Remove the skin if it is bad.
  2. Add 1tsp. grapeseed oil to large saucepan. Saute all vegetables.
  3. Add stock cube and 1.5 water. Bring to the boil. Simmer.
  4. Once all veg is soft , blitz.
  5. I added 0% fat greek yogurt , lemon zest and toasted chickpeas on top.
  6. Serve, enjoy and take some time to reflect.

Be sure to keep me posted if you try and test these recipes by posting on Twitter: @WhelehanLynne or Instagram @makeandbakefromscratch #makeandbakefromscratch and Facebook: Make & Bake From Scratch

Eat the rainbow, don’t chase it x


  • Grotto. D, RD, LDN. (2007) 101 Foods that could save your life. Bantam Books. New York.

One Pot Wonders

Cover_Jen Fitness July 2013

This is a feature I wrote for Fitness magazine for July-August 2013 called “One Pot Wonders”, these delicious, healthy recipes will keep you looking good and feeling great. Click One Pot Wonders to view the article.

Be sure to keep me posted if you try and test these recipes by posting on Twitter: @WhelehanLynne or Instagram @makeandbakefromscratch

Real Food Rocks & Cookin’ Rolls x

5 Super Food Soups

Cover Dianne_small

Here is the latest feature “Super-Food Soups”, I wrote for Fitness Magazine. It contains five healthy soup recipes to keep you warm during the winter months. Click here to view recipes: Super Food Soups

Be sure to keep me posted if you try and test these recipes by posting on Twitter: @WhelehanLynne or Instagram @makeandbakefromscratch

Real Food Rocks & Cookin’ Rolls x

Mushroom, Garlic & Courgette Soup


“Good soup is one of the prime ingredients of good living.  For soup can do more to lift the spirits and stimulate the appetite than any other one dish.” Louis P. De Gouy, ‘The Soup Book’ (1949).

Winter has arrived and there is no better way to freshen up the day than with a heartwarming bowl of homemade soup. This soup has immune boosting properties because mushrooms contain vitamin B2 and B3, I used a mix of mushrooms including Shiitake Mushrooms and they contain vitamin C. Garlic will also boost the vitamin C properties of this homemade soup as well as adding vitamin B6, Manganese and Selenium.

I used my own batch of Stock which I prepared a few weeks ago and have stored it in glass jars in the freezer. I sourced the bones locally, from The Organic Emporium. Homemade Stock is oozing with nutrients and bursting with flavour. I would suggest you give it a whirl; however, a stock cube can be used as an alternative.

To make the stock I used: 1kg Kalahari Beef Stock Bones, 2-3 Carrots, 3 Garlic Cloves, 1 Onion, 2 Leeks, a Bouquet Garni, Salt and Pepper. Pop them in a large saucepan or slow cooker, cover with cold filtered water and cook on low heat for 8-12 hours. You will need to strain out the bones and vegetables. Allow to cool. A thick layer of fat will form on top, remove this. Separate liquid into containers and freeze or consume in soups, stews, braise vegetable, sauces or gravies.  For more information visit Nourished Kitchen.

Nourished Kitchen highlights the benefits of Homemade Stock:

“Bone broths are extraordinarily rich in nutrients – particularly minerals and amino acids.  Bone broths are a good source of amino acids – particularly arginine, glycine and proline.  Glycine supports the bodies’ detoxification process and is used in the synthesis of hemoglobin, bile salts and other naturally occurring chemicals within the body.  Glycine also supports digestion and the secretion of gastric acids.  Proline, especially when paired with vitamin C, supports good skin health.  Bone broths are also rich in gelatin which improves collagen status, thus supporting skin health.  Gelatin also supports digestive health which is why it plays a critical role in the GAPS diet.  And, lastly, if you’ve ever wondering why chicken soup is good for a cold, there’s science behind that, too.  Chicken stock inhibits neutrophil migration; that is, it helps mitigate the side effects of colds, flus and upper respiratory infections”.



1 lbs. Mushrooms (any combination you like), washed and chopped

4-5 Garlic Cloves, finely grated

1 Onion, finely chopped

4-5 Baby Courgettes or 2 large Courgettes

1 tin Coconut Milk

1 jar Homemade Beef Stock or use a stock cube

1 teaspoon Pink Himalayan Rock Salt

Black Pepper


  • In a large saucepan add a tablespoon of extra virgin coconut oil or olive oil, add onion, sauté. When onion is soft add grated garlic, chopped mushrooms, courgettes, salt and pepper. Allow to soften.
  • Pour in coconut milk and stock to thin the soup. Allow to simmer for 10-15 minutes. Next allow to cool before pouring into the blender. Blitz the soup until the texture is creamy. If you like chunky soup there is no need to blitz it. Pour back into the saucepan and gently heat before serving.
  • I added a ½ teaspoon of smooth cottage cheese and sprinkled dried (non irradiated) mixed herbs on top.

Be sure to keep me posted if you try and test these recipes by posting on Twitter: @WhelehanLynne or Instagram @makeandbakefromscratch

Eat Real, Great Feel x