Pumpkin & Apple Soup

Pumpkin & Apple Soup

Serves 4
Use all organic produce if possible

Ingredients

1 large butternut pumpkin (skinned and rough chop)
1 brown onion (1 cm diced)
1 clove of garlic (crushed)
20 grams of fresh turmeric (peeled and crushed)
20 grams of ginger (peeled and crushed)
1 green apple (deseeded and rough chop)
2 sticks of celery (1cm diced)
250 ml of low salt vegetable stock
1 can of coconut milk
½ teaspoon of salt- ½ teaspoon of white pepper

Method

1. In a deep pot add the oil and heat pan hot enough to saute the onion, garlic, ginger and turmeric so they release their aroma

2. Add the celery, pumpkin and apple; stir well

3. Add the vegetable stock; coconut milk and reduce to a simmer until the pumpkin and apple become soft enough to blend in the pot

4. When the pumpkin is soft and the liquid has reduced to a thick consistency blend the soup with a stick blender and return to the stove on a low heat

5. Add salt and white pepper to taste ( tastes great with sour cream or natural yoghurt)

Equipment

Chopping board, cooks knife, deep pot, stick blender, wooden spoon

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Coconut Chicken Soup

 Coconut Chicken Soup

Serves 4
Use all organic produce if possible

Ingredients

500 grams chicken thigh – free range (diced 2cm strips)
1 can of low fat coconut cream (375 ml can equivalent)
1 brown onion (diced 1cm)
1 clove of garlic (diced small)
2 medium carrots (diced 1cm)
1 medium sweet potato (diced 1cm)
½ butternut pumpkin (diced 1cm)
2 cups frozen peas
1 head broccoli (separate into small flowerets)
200 ml carton chicken stock – low in salt OR 1 cube of Massel chicken stock cube dissolved in 200 ml of water

Method

  1. Place all ingredients into slow cooker on high.  This will take approximately 4 hours to cook depending on your slow cooker. (You may need to remove the lid to let the liquid evaporate.)
  2. To cook in a large pot, add 100 ml of olive oil then add the onion and sauté the onion off until brown or tender.  Add the rest of the ingredients and bring to the boil, then reduce to simmer until all the ingredients are cooked through and the liquid thickens.

Serve with low GI rice.

Equipment

Slow cooker OR large pot, chopping board, chefs knife