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Recipe - Almost fat free butternut squash, sage & bell pepper soup

  • 1 medium butternut squash peeled & cut into small pieces (buy ready prepared if you prefer you’ll need 600-700g)
  • 1 red onion peeled & finely chopped
  • 1 red pepper deseeded & sliced
  • 1 yellow pepper deseeded & sliced
  • Fresh sage 6-8 leaves stripped from stalk
  • 1 litre hot vegetable stock (made with stock cubes is fine)
  • Half tsp cocoa nibs
  • Half tsp peppercorns in grinder
  • Olive oil spray

Heat a couple of sprays of olive oil in a large saucepan & soften the onion over a medium heat for a few minutes.

Mix the butternut squash, peppers & sage into the pan & add the stock.

Bring to the boil & then turn down to a simmer for 10 minutes or until the squash is cooked through.

Blitz until smooth with a hand blender/food processor.

Put the cocoa nibs into the grinder with the peppercorns & grind into the soup.

Taste & add a little more seasoning if needed.

Heat up until piping hot.

Serve straightaway!

When made as above this is only 180 calories per serving. Suitable for vegetarians. This can be made vegan friendly by using suitable stock.

Recipe - Less than 100 calorie herby roasted aubergine, courgette, garlic & red onion

  • 12 cloves garlic peeled
  • 2 courgettes sliced thickly
  • 1 aubergine cut into evenly sized chunks
  • 2 tsp dried mixed herbs
  • Spray olive oil

Preheat the oven to 220 degrees.

Put all the ingredients in a large roasting pan & spritz with a few sprays of oil to prevent sticking.

Toss ingredients together to ensure they are thoroughly mixed.

Pop into the oven to roast for 15 minutes then mix again.

Cook another 15 minutes.

Check that garlic cloves are cooked through by prodding with a small, sharp knife. If it is soft then it is ready. If there is resistance then cook another 5-10 minutes & test again (test a different garlic clove this time)

Serve on warmed plates whilst hot. Ours was a side dish with my Oven Roasted Pork Chop & some mashed potato.

The recipe serves two but can easily be multiplied to serve more. Calories per serving are 79.

This would be lovely served with an extra spritz of olive oil over gnocchi/pasta.

A vegan & vegetarian friendly recipe.

Recipe - Almost fat free spiced butternut squash soup

  • 1 medium butternut squash peeled & cut into small pieces (buy ready prepared if you prefer you’ll need 600-700g)
  • 1 red onion peeled & finely chopped
  • 4 cloves garlic peeled & finely chopped
  • Half a small red chilli finely chopped
  • 1.5 litres hot vegetable stock (made with stock cubes is fine)
  • Half a freshly grated nutmeg
  • 1 tsp clear honey
  • Peppercorns in grinder
  • Olive oil spray

Heat a couple of sprays of olive oil in a large saucepan & soften the garlic, chilli & onion over a medium heat for a few minutes.

Mix the butternut squash into the pan & add the stock.

Bring to the boil & then turn down to a simmer for 10 minutes or until the squash is cooked through.

Blitz until smooth with a hand blender/food processor.

Mix in the honey, nutmeg & a little freshly ground pepper (I used pink peppercorns) & heat up until piping hot.

Serve straightaway!

When made as above this is only 104 calories per serving. Suitable for vegetarians. This can be made vegan friendly by replacing the honey with agave syrup & using suitable stock.

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