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 Sports Nutrition for health and fitnessNEWS and COMMENTS 

Organic Winter Vegetable Soup

1 medium organic cabbage cut into quarters
2 tablespoons organic olive oil
4 organic carrots, peeled and finely sliced
2 organic celery stalks, finely sliced
2 parsnips, peeled and diced
7 cups of organic vegetable or chicken stock
2 medium organic potatoes, peeled and diced
2 organic zucchinis, diced
2 cups of cauliflower florets
2 fresh organic tomatoes, seeded and diced
Organic salt and black pepper
Fresh chopped organic parsley to garnish


Slice organic cabbage quarters into thin strips. Heat organic oil in a large soup pan and add organic cabbage, organic carrots, organic celery and organic parsnips. Cook over low heat for approximately 10 minutes. Stir often so vegetables don’t stick to pan.

Stir in stock and bring to a boil. Add organic potatoes, organic zucchinis, organic cauliflower and organic tomatoes with a little chopped fresh organic parsley and organic salt and pepper to taste. Bring back to a boil, cover and reduce heat to low. Simmer for approximately 15 to 20 minutes until the vegetables are tender.

Serve into warm soup bowls and garnish with a little chopped fresh parsley.

Mmmm…..mmmmm….good. A nice warm soup for those cold winter days.

Organic Onion Miso Broth and Tofu

1 bunch of spring organic onions (scallions)
A large handful of chopped fresh cilantro
3 thin slices of fresh organic root ginger (or ½ teaspoon dried ginger)
1 small red chilli, deseeded and thinly sliced (optional)
5 cups of dashi or vegetable stock.
1 cup of bok choy (also known as pak choi), thinly sliced
1 cup firm tofu cut into small cubes
4 tablespoons red miso
2 tablespoons Japanese soy sauce (also known as shoyu)


Cut the green tops off the organic spring onions and thinly slice the rest. Place the coarse green tops in a large pan along with the cilantro stalks, ginger, dried chilli and dashi or vegetable stock. Heat the mixture gently until it comes to a boil. Lower heat and simmer for 10 minutes. Strain through a sieve and return clear broth to pan. Reheat until simmering.

Add the green portions of the sliced organic spring onions, with the chopped pak choi and tofu. Cook over low heat for 2 minutes. In a separate bowl mix 3 tablespoons of miso with a little hot broth in a bowl and stir into the soup. Add additional miso and soy sauce to taste.

Stir coarsely chopped cilantro leaves into pan and along with the white part of the organic spring onions. Cook gently for 1 minute and serve into warm bowls. Sprinkle with thinly sliced chilli if using.

Organic Roasted Root Vegetable Soup


2 tablespoons organic olive oil
1 small butternut squash, peeled, deseeded and cubed
2 organic carrots, peeled and sliced into thick rounds
1 large organic parsnip, peeled and cubed
2 organic leeks, thinly sliced
1 organic onion, peeled and quartered
2 bay leaves
4 thyme sprigs or 1 teaspoons dried thyme
3 rosemary sprigs or 2/3 teaspoons dried rosemary
5 cups organic vegetable stock
Salt and ground organic black pepper
Organic sour cream to serve


Preheat oven to 375F. Pour organic olive oil into a large bowl and add organic vegetables, thyme, rosemary and bay leaves. Sprinkle with organic salt and pepper. Toss well until coated in oil. Place vegetables on a non stick tray in a single layer. Roast vegetables in preheated oven for approximately 45 minutes or until tender. Turn occasionally to ensure they brown evenly.

Remove from oven, discard herbs and transfer vegetables to a large pan. Pour stock over the vegetables and bring to a boil. Reduce heat and simmer for approximately 10 minutes. Remove soup from heat and leave to cool slightly. Transfer soup to a blender and blend until smooth.

Return soup to pan and gently heat through. Serve into warm bowls and garnish with a swirl of organic sour cream.

Fresh Organic Tomato Soup


3 lbs of sun ripened organic tomatoes
1 2/3 cups of organic chicken or vegetable stock
3 tablespoons of organic tomato puree or tomato sauce
2 tablespoons organic balsamic vinegar
2 teaspoons organic sugar or equivalent
Fresh chopped basil leaves (about a handful)
Organic salt and black pepper to taste

Wash organic tomatoes and place them in a large bowl. Pour boiling water over them and leave for 30 seconds. Drain boiling water and add a little cold water to cool. It will now be easier to peel the skin.

Peel the skin off all tomatoes and cut each tomato into quarters. Place organic tomatoes in a large pan and pour organic chicken or vegetable stock over tomatoes. Bring to a boil and quickly reduce heat to low. Simmer gently for approximately 10 minutes. Stir in the organic tomato puree, vinegar, sugar and chopped basil leaves. Season with organic salt and pepper to taste and simmer gently while stirring for a further 2 minutes.

Let soup cool slightly and then transfer to a food processor or blender and blend until smooth. Transfer soup back to the pan and reheat gently taking care not to boil.

A nice soup to warm the soul, in addition to your regular daily intake of supplements.

Organic Garlic Lentil Soup


1 cup of red organic lentils, rinsed and drained
2 organic onions, finely diced
2 organic garlic cloves, crushed
1 organic carrot, peeled and finely sliced
2 tablespoons organic olive oil
2 bay leaves
½ teaspoon dried organic oregano
7 cups organic vegetable stock
Organic salt and black pepper


Place all ingredients except organic salt and pepper into a large soup pan. Bring to a boil and then lower heat and simmer for approximately 1 hour. Stir occasionally to prevent organic lentils from sticking to pan. If soup thickens and lentils are still not tender, add a little extra vegetable stock.

Remove the bay leaves. Add organic salt and pepper to taste. Serve soup into warm bowls and serve with organic whole wheat bread.

This great soup is part of an overall health plan which includes a strong base of full spectrum daily supplements.

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