Sweet Potatoes And Orange Soup...


Ingredients

  • 3 tbsp olive oil
  • 1 small onion
  • 1 garlic clove
  • 1 litre vegetable or chicken stock
  • 1 large sweet potato
  • Salt and pepper
  • Juice of 1 orange

Method

  1. In a heavy base pan on a medium heat, place the oil, garlic and onion and cook for a few minutes until translucent.
  2. Add the peeled and chopped sweet potato, cook and stir for a further five minutes before adding the stock.
  3. Bring to the boil and turn down the heat to a gentle simmer
  4. Cook until the potatoes breaks when squashed with a fork against the side of the pan.
  5. Remove from the heat and with the help of a hand blender or food processor cream the soup.
  6. Return to the heat, add the orange juice and adjust the seasoning.

Tips:

  • The thickness of the soup will depend on the actual size of the potato. 
  • If it’s too thin you can either add more mashed sweet potatoes or boil it a little longer to reduce it. 
  • If it’s too thick add a little extra stock or water.
  • You can add cream if you like, but we prefer it without, as the soup will taste good even if served cold.
  • For extra velvetiness add a couple of white potatoes

About this post- This is a free guest post by  Love Sweet Potatoes



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Hearty Kale and Butter Bean Winter Soup...


Prep time: 10 minutes

Cooking time: 30 minutes

Serves: 4



Ingredients 
  • 50g TOTAL Classic Greek Yoghurt
  • ½ onion, diced
  • ½ sprig of thyme
  • Squirt of low calorie spray oil
  • 1 clove of garlic, crushed
  • 1 tins butter beans, washed and drained
  • 500ml litre vegetable stock
  • 100g curly kale, washed and chopped
Method
  • Fry off the onion and thyme in a squirt of oil until soft. 
  • Add the garlic, butter beans and vegetable stock.
  • Cook for approximately 20 minutes until the beans are soft and mushy.
  • Fold in the kale and cook for a further 10 minutes until the kale is wilted and soft.
  • Divide the soup into two parts, blitz one portion and then mix back together with the rest of the soup. 
  • Place a spoonful of Greek yoghurt in the middle of each bowl, season to taste and serve with some warm, crusty bread.
Chef’s tip:
  • To spice the soup up a little, try adding a little pan-fried chorizo sausage to the soup before serving.
Nutritional Information

  • 245 Calories
  • 12g Protein
  • 4.5g Fat
  • 2 g Saturated Fat
  • 25g Carbohydrate
  • 5g Sugar
  • 0.8g Salt

Recipe and photo credit by-Total Greek yoghurt

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Creamy Chestnut And Parsnip Soup...


Serves 4

Ingredients 
  • 5 medium-sized organic parsnips
  • 1 tbsp plus 1 tsp rapeseed oil
  • 2 black peppercorns, crushed
  • 25 chestnuts
  • 1 small onion, peeled and finely diced
  • 2 cloves of garlic, peeled
  • 1 small apple, peeled and finely diced
  • 750ml chicken or vegetable stock
  • 100ml whole milk
  • 50ml pouring cream
Method 
  • Preheat the oven to 220°C, Gas mark 7.
  • Peel the parsnips. 
  • Cut into rounds – larger ones for the skinny end of the parsnip and thinner ones as you work your way to the top.
  • Tumble them into a roasting dish and top with 1 tbsp rapeseed oil and the crushed peppercorns.
  • Roast in the oven for 30 minutes until tender but not browned.
  • Score the chestnuts with a little cross. 
  • Place in a baking dish and roast in the oven for 20 minutes.
  • Shell the roasted chestnuts, cover with a cloth to keep them warm and moist, and set aside.
  • Heat 1 tsp rapeseed oil in a pan then sauté the onion, garlic and apple until tender but not browned.
  •  Pour over the stock then add the parsnips and their juices, and the shelled chestnuts. 
  • Simmer for 10 minutes.
  • Mix the milk and cream together.
  • Take the pan off the heat and blend it with a hand blender, slowly adding in the milk/cream until the mixture is a pureé. 
  • For a really silky-smooth texture, pass the soup through a fine-mesh sieve.
Recipe and photo credit by- Why I Love Organic


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Norwegian cod and prawn soup with fennel...



Ingredients for 4 portions
  • Fresh fennel
  • 1 teaspoon of salt
  • Juice of ½ a lemon
  • ½ a cup of olive oil
  • 1 shallot
  • 1 cup of white wine
  • 7 cups of vegetable stock
  • 2 teaspoons of dried oregano
  • 1 teaspoon of crushed chilies
  • 2 cups of heavy cream
  • Salt and pepper
  • 400g Norwegian Cod
  • 100g of Norwegian prawns
Method
  • Rinse the fresh fennel and slice thinly, leaving eight leaves to one side.
  • Mix the olive oil with lemon juice and salt, and marinate the eight fennel leaves in it.
  • Chop the shallots.
  • Fry the shallots and sliced ​​fennel in a saucepan.
  • Fill with white wine, vegetable stock and spices.
  • Cook until fennel is soft (about 10 minutes).
  • Add cream and season with salt and pepper.
  • Stir the soup, add the cod pieces and boil.
  • Let the soup stand for 5 min.
  • Add the prawns, leave fennel in the soup, stir and serve.
Recipe and photo credit by-  Norwegian Seafood

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Stuffed Peppers With Ricotta and Basil......


Serves 4 as a starter or 2 as a main course

Preparation time: 20 minutes
Cooking time: 35-45 minutes
Cals per portion: 108
Fat per portion: 4.5g
of which saturates per portion: 2g

Ingredients

  • 2 large vine tomatoes, skinned and chopped
  • 2 tbsp dry white wine
  • 1-2 cloves garlic, finely chopped
  • 3 large red peppers
  • 150g ricotta cheese
  • salt and pepper
  • small handful basil leaves, finely chopped
  • 3-6 sprays of Fry Light Extra Virgin Olive Oil

Method

  1. Put the chopped tomatoes into a small pan with the wine and garlic. 
  2. Bring to a simmer and cook for 20 minutes or until they become soft and pulpy. 
  3. Sieve the tomato sauce and season.
  4.  Meanwhile place the peppers under a grill and cook, turning until blistered and blackened all over. 
  5. Put into a plastic bag and leave to cool. 
  6. Carefully remove the skin. 
  7. Cut each pepper into quarters lengthways removing the seeds.
  8. Heat the oven to 200C/400F/gas 6.
  9. Season the ricotta cheese with salt and pepper and mix in the basil. 
  10. Take a heaped teaspoon of the mixture and place at the narrow end of each pepper, place a scant teaspoon of chopped tomato on top. 
  11. Roll up and place in an ovenproof dish.
  12. Spray each pepper 3 times with Fry Light, then put the dish into the oven to heat through for 10 minutes. 
  13. While the peppers are in the oven, gently re-heat the tomato sauce before serving with the stuffed peppers.

Serve with extra basil leaves to garnish.

Guest post Credits - FryLight
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Creamy Chickpea And Coriander Soup....


Serves 4

293cals per portion

6.5g fat per portion of which 0.5g fat

Preparation time : 10 minutes

Cooking time: 35 minutes


Ingredients

  • Better than Butter FryLight
  • 1 Large Spanish onion, chopped
  • 3 Cloves garlic, chopped
  • 2 x 400g Cans chickpeas, drained
  • 50g Long grain rice
  • ½ tsp Turmeric
  • Good pinch cayenne pepper
  • Grated rind and juice 1 lemon
  • 1 litre vegetable stock
  • 150g carton 0% fat Greek yoghurt
  • Small handful chopped coriander
Method

  • Warm a large saucepan, spray 12 times with FryLight, add the onion and cook over a medium heat for 5 minutes to soften.
  • Add the garlic and cook for 2 minutes, stirring.
  • Reserve a quarter of the chickpeas, add the rest to the pan with the rice, turmeric, cayenne, lemon zest and juice and the stock.
  • Bring to simmer then cover and cook for 25 minutes.
  • In two batches blend the soup with the yogurt until smooth, if wished the soup can be passed through a sieve if a smoother soup is preferred.
  • Return to the saucepan to re-heat gently.
  • Heat a small frying pan, spray 10 times with FryLight then add the reserved chickpeas and cook for 4-5 minutes until heated through and beginning to take on colour.
  • Stir the chopped coriander into the soup and serve with the re-heated chickpeas as a garnish.

Recipe and photo credit by- FryLight


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