Roasted pumpkin soup

Roasted pumpkin soup.  Serves 1, 175 calories

The nights are getting colder and darker, so what better excuse do we meed to make a pan of warming, comforting soup

Pumpkins ( and other gourds like butternut squash) are also in season, so you can make this soup with an ingredient that is readily available, cheap and bursting with nutritional goodness such as fibre, potassium and immune fighting antioxidants.

pumpkin

photograph taken at The Fruit basket, West Bridgford

 

It’s also a great dish to support breast cancer awareness month and show that healthy nutritious food can support the body to maintain better health

 

pumpkin-seeds100g pumpkin (or butternut squash),  1 tsp veg oil, ½  tsp garam masala, ½ tsp curry powder, ¼ (40g) onion, ½ garlic clove, 300ml veg stock (using ½ tsp veg bouillon and 300ml hot water), 1 tbsp pumpkin seeds or flaked almonds

Peel the Pumpkin (or butternut squash) and cut into cubes.  Place in a roasting dish, add ½ tsp veg oil and the spices.  Roast at 1900C for 30 minutes

Chop the onion and fry in the remaining ½ tsp oil for 3 minutes, add the garlic and the roasted pumpkin and cook for 2 more minutes then add the hot stock.  Simmer for 15-20 minutes.  Taste and adjust seasoning with salt and pepper if necessary

To toast the pumpkin seeds or almonds,  heat up a dry frying pan and add the seeds/nuts.  Keep the pan moving and watch to make sure the contents don’t burn.  After a few minutes the seeds or nuts should be likely toasted and give off a nutty smell

blend soup

If you like a smooth soup, blend and top with the roasted pumpkin seeds or nuts and serve with 1 Ryvita crisp bread

soup vegan

Beetroot risotto

Beetroot risotto with pearl barley and quinoa

Serves 2, 320 calories per serving

For more healthy eating advice please visit my website http://www.nutrition-coach.co.uk/

IMG_4244This risotto has been inspired by Jack Monroe’s risotto recipe in the Royal Marsden cancer cookbook

 

 

vegan cookery poster jpeg

 

And is the perfect recipe for my Vegan cookery class to make this week!

The use of beetroot not only adds colour and a wonderful earthy taste but bags of fibre, antioxidants, potassium and iron. The pearl barley makes a healthy nutritional change to arborio rice: Its high in fibre, calcium and protein, but low in fat and calories. By adding quinoa the protein content really increases, making this a very filling and nutritious vegetarian and vegan dish

 

IMG_4276250g fresh beetroot, peeled and diced (or use the pre-cooked vacuum packs)

500 ml vegetable stock – either leftover stock from cooking some veggies or hot water and 1 teaspoon veg bouillon powder

2 tsp olive or rapeseed oil

1 fat garlic clove – crushed

1 small leek (80g) finely sliced

large pinch dried chilli flakes

IMG_4282

Pearl barley

100g pearl barley and 25g of quinoa

50ml red or white wine (or water)

100g frozen peas (or broad beans)

2 tbls chopped mint and parsley

salt and ground black pepper

 

IMG_4296flavoured drizzle oil (optional)

zest and juice of half a lemon (equivalent to 2 tsp)

1 tsp olive or rapeseed oil

½ tsp horseradish

If you are not using the oil you can substitute the horseradish for the chilli flakes in the main risotto

 

If you are using fresh beetroot put it in a pan and cover with some of the stock. Bring to the boil then simmer and cook for about 15 minutes until tender.

If you are using the vacuum packed variety, miss out this stage and simply open the packet*

IMG_4294*A word of warning! which ever type of beetroot you use, be aware that it stains everything! So your chopping boards, spoons and hands will all be a lovely pink colour by the end of this. You can minimize the pink by wearing rubber gloves to handle the beetroot, cook with a metal spoon (never wooden for beetroot), or use a plastic chopping board

 

Meantime on a medium flame heat the oil in a large IMG_4281shallow pan and add the leeks and garlic. Cook for about 5 minutes until the leeks are soft.   Add the pearl barley and coat with in the oil. Then tip in the wine and allow it to bubble away for a few minutes.

 

Blitz the beetroot in a blender (a nutribullet does a great IMG_4287job), add the stock and chilli (or horseradish) and add a ladleful at a time to the grains. Keep adding a ladleful as soon as it is absorbed. This should take about 30-40 minutes

 

After 15 minutes add the quinoa (this takes less time to cook) and mix in. once the pearl barley and quinoa are soft and fluffy stir in the peas and 1 tablespoon of the chopped herbs. Taste and season with salt and lots of pepper

 

Serve into 2 warmed bowls

 

Lemon horseradish oil

Mix all the ingredients together and drizzle over the risotto

IMG_4308

 

 

 

Finally scatter over the remaining tablespoon of chopped herbs

 

 

 

 

BCAMThis is a great recipe to support breast cancer awareness month.  So why not make a larger amount (its easy to double or triple the ingredients) and invite your friends over.  They can make a donation to your favourite cancer charity like Maggie’s (the cancer support centre inside the grounds of the Nottingham City hospital)

 

Pinky beetroot hummus

Pinky beetroot hummus

For more healthy eating advice please visit my website http://www.nutrition-coach.co.uk/

IMG_4336A recipe in the Royal Marsden cancer cookbook has inspired this beetroot hummus. I thought it quite appropriate for breast cancer awareness month this October

 

 

Makes enough for half a dozen people, although it keeps for 3-5 days in the fridge

 

400g tin of drained chickpeas

1 clove of garlic

img_83281 ½ tablespoons lemon juice

1 tbls tahini

½ tsp smoked paprika

2 cooked beetroots (I use the ones in the vacuum packs)

pinch of salt and pepper

1 tsp horseradish (optional)

torn mint leaves and a sprinkling of sesame seeds to serve

 

img_8329Put all the ingredients, except the mint and sesame in a blender. I like to use my nutribullet but a food processor or hand stick blender is just as good.

Blend for 20 – 30 seconds or until you get your desired texture

Taste and add more lemon juice or pepper if necessary

 

hummusTip in to a bowl. To firm up the texture and to let the flavours develop cover and leave in the fridge for 20 minutes or longer.

But if you cant wait that long scatter over the torn mint leaves and sesame seeds, and serve with some Ryvitta or vegetable sticks

 

hummus

Banana, berry and oat smoothie

Banana, berry and oat smoothie

For more healthy eating advice please visit my website http://www.nutrition-coach.co.uk/

IMG_4336October is Breast Cancer awareness month, so I thought it only fitting to take a recipe from the Royal Marsden cancer cookbook as today’s ‘Meat Free Monday’ choice

 

My version of the banana smoothie is vegan, so I’ve used soya milk and yoghurt. I’ve also added a teaspoon of chia seeds for extra protein, some turmeric and a mint leaf to give it a fresh flavour

 

berry-smoothie1 small ripe banana,

3 heaped tablespoons of porridge oats,

1 teaspoon chia seeds,

½ teaspoon of honey/golden syrup/agarve (optional),

pinch of cinnamon, black pepper and turmeric,

oats100g frozen berries or just blueberries

150ml soya milk,

1 mint leaf.

 

 

If you like you can use other non-dairy milks, although soya has the closest nutritional makeup to cow’s milk.

berry-mixNow for the complicated bit!  Place all the ingredients in a blender – I like the nutribullet as it makes a very smooth and creamy consistency, and blitz.

 

This is a great breakfast alternative and the berry-smoothieoats and milk will keep you full until lunchtime. But please take your time and sip your smoothie slowly or use a spoon

Finally its a beautiful pink colour so show your support for breast cancer awareness month