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.
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)