Pumpkin and peanut soup

I just tried this soup and it is A-mazing!! It's also the first time I've actually done something with a pumpkin that didn't involve a pie or cupcake...It has pumpkins obviously, red peppers and turmeric which are both good anti-cancer foods.

The ingredients:

1 onion
1 garlic clove
1/4 tsp Turmeric
1/2 tsp paprika powder
1/2 tsp chilli flakes but I used chilli powder instead
400 gr. of Hokkaido pumpkin mashed
400 ml chicken or vegetable stock
1 red pepper
80 gr.  smooth peanut butter
1 tbs sugar
salt
black pepper
1 tbs lemon juice
some cream
spring onions and peanuts for decoration (optional)


Get the pumpkin meat out and cook with a bit of water for about 5-10 minutes so that it can be mashed/blended.
In the meantime cut the onions and lightly fry them in peanut oil until they are golden, add the garlic and let simmer for 2 more minutes.
Add the turmeric, paprika, and chilli. Let go a minute and then add the pumpkin, stock, and peanut butter bring to the boil then reduce heat and let simmer for 5 minutes. Add sugar, salt, pepper and lemon juice.
Blend the soup until it is smooth and add a dash of cream. Serve with a wholegrain slice of bread.

So yummy!!! 

This recipe is for 4 people but if served as an appetiser. It is quite filling but can be diluted by adding more stock.
270 cal per person

Brown Rice and Turkey Burgers

This recipe was so good and a good source of protein. It was less fatty because it had lean turkey instead of beef and I loved the brown rice in it. Obviously you can add other vegetables such as bell peppers into the meat but I chose scallions since I had some left over. At first I thought it wouldn't be enough, but one patty on a burger with that meat and rice filling is more than enough!! 

• 1 pound ground turkey meat
• 1/2 cup cooked brown rice, 
• 4 scallions/spring onions
• 1/2 cup shredded smoked cheese, such as Cheddar, Gouda or mozzarella
• 2 tablespoons smoky barbecue sauce, divided
• 1 tablespoon paprika, preferably sweet Hungarian
• 2 teaspoons Dijon mustard
• 1 teaspoon minced garlic
• 3/4 teaspoon freshly ground pepper
• 1/4 teaspoon salt
• 1/4 cup low-fat mayonnaise
• 1 tablespoon sweet pepper relish, or pickle relish (optional)
• 2 teaspoons prepared horseradish (I left that out of mine)
• 4 whole-wheat hamburger buns, toasted
• 4 slices tomato
• 4 thin slices sweet onion, such as Vidalia

PREPARATION

1. Preheat grill to medium.
2. Place meat, rice, cheese, 1 tablespoon barbecue sauce, paprika, mustard, garlic, pepper and salt in a large bowl. Gently combine, without overmixing, until evenly incorporated. Form into 4 equal patties, 1/2 to 3/4 inch thick.
3. Combine the remaining 1 tablespoon barbecue sauce, mayonnaise, relish and horseradish in a small bowl.
4. Oil the grill rack (see Tip). Grill the burgers until an instant-read thermometer inserted in the center registers 155°F, 5 to 6 minutes per side.
5. Assemble the burgers on buns with the barbecue mayonnaise sauce, tomato and onion.

Nutritional Facts:

27.5g protein, 1,9g fat, 4,6% Iron, 8,8% Vitamin C and 6% Vitamin A 

251 calories per serving (serves 4 people)

Red Curry with Vegetables

I did this recipe on Sunday but I used chicken instead of Tofu and I added a red pepper, an onion and half a red chili to add spice to it. Instead of rice I served it with bulgur as it has no cholesterol. A serving of bulgur provides 5.6 g protein and 33.8 g carbohydrates, with less than 1 g of total sugars, 8.2 g fibre, 1.8 mg of iron. 
http://www.livestrong.com/article/359807-bulgur-wheat-nutritional-information/

Sweet potato is low in Sodium, and very low in Saturated Fat and Cholesterol. It is also a good source of Dietary Fiber, Vitamin B6 and Potassium, and a very good source of Vitamin A, Vitamin C and Manganese.

Read More http://nutritiondata.self.com/facts/vegetables-and-vegetable-products/2667/2#ixzz1r6rm077p

4 servings, about 1 1/2 cups each

Active Time: 40 minutes

Total Time: 40 minutes

INGREDIENTS

• 4 teaspoons canola oil, divided
• 1 14-ounce package extra-firm tofu, rinsed, patted dry and cut into 1-inch cubes
• 1 pound sweet potato, cut into 1-inch cubes
• 1 14-ounce can lite coconut milk
• 1/2 cup vegetable broth or reduced-sodium chicken broth
• 1-2 teaspoons red Thai curry paste
• 1/2 pound green beans, trimmed and cut into 1-inch pieces
• 1 tablespoon brown sugar
• 2 teaspoons lime juice
• 1/2 teaspoon salt
• 1/3 cup chopped fresh cilantro
• 1 lime, quartered

• PREPARATION

  1. Heat 2 teaspoons oil in a large nonstick skillet over medium-high heat. Add tofu and cook, stirring every 2 or 3 minutes, until browned, 6 to 8 minutes total. Transfer to a plate.
  2. Heat the remaining 2 teaspoons oil over medium-high heat. Add sweet potato and cook, stirring occasionally, until browned, 4 to 5 minutes. Add coconut milk, broth and curry paste to taste. Bring to a boil; reduce to a simmer and cook, covered, stirring occasionally, until the sweet potato is just tender, about 4 minutes. Add the tofu, green beans and brown sugar; return to a simmer and cook, covered, stirring occasionally, until the green beans are tender-crisp, 2 to 4 minutes. Stir in lime juice and salt. Sprinkle with cilantro and serve with lime wedges.

  NUTRITION

  Per serving: 348 calories; 16 g fat ( 6 g sat , 4 g mono ); 0 mg cholesterol; 41 g carbohydrates; 13 g protein;7 g fiber; 451 mg sodium; 578 mg potassium.
  Nutrition Bonus: Vitamin A (400% daily value), Vitamin C (45% dv), Calcium (25% dv), Iron (15% dv).
  Carbohydrate Servings: 2

Creamy Tomato Bisque with Mozzarella Crostini

I did this tonight and it was delicious, I did however substitute the white rice for brown rice, soya mild instead of Tofu and added fresh cooked tomatoes instead of canned.

6 servings, about 1 1/2 cups each 

Active Time: 20 minutes

Total Time: 35 minutes

http://www.eatingwell.com/recipes/creamy_tomato_bisque_with_mozzarella_crostini.html

INGREDIENTS

• 2 tablespoons extra-virgin olive oil
• 1 large onion, chopped
• 4 cloves garlic, crushed and peeled
• 1 14-ounce can reduced-sodium chicken broth
• 2 cups water
• 1/4 cup white rice
• 1 28-ounce can crushed tomatoes
• 1/2 cup silken tofu
• 1 tablespoon rice vinegar
• 6 3/4-inch-thick slices baguette, preferably whole-grain
• 3 tablespoons shredded part-skim mozzarella cheese

PREPARATION

1. Heat oil in a Dutch oven over medium heat. Add onion and garlic and cook, stirring occasionally, until beginning to soften, about 3 minutes. Stir in broth, water and rice; bring to a boil. Reduce heat to a simmer and cook, stirring occasionally, until the rice is very tender, about 15 minutes.
2. Preheat oven to 450°F.
3. Stir tomatoes, tofu and vinegar into the soup. Remove from the heat and puree, in batches, in a blender. (Use caution when pureeing hot liquids.) Return the soup to the pot and reheat over medium-high heat, stirring often.
4. Meanwhile, top slices of baguette with mozzarella and place on a baking sheet. Bake until the cheese is melted and bubbly, about 5 minutes. Ladle soup into bowls and top each serving with a cheesy crostini.

TIPS & NOTES

• Make Ahead Tip: Prepare the soup (Steps 1 & 3), cover and refrigerate for up to 2 days. When ready to serve, make crostini and reheat the soup (Steps 2 & 4).

NUTRITION

Per serving: 218 calories; 8 g fat ( 1 g sat , 4 g mono ); 3 mg cholesterol; 31 g carbohydrates; 8 g protein; 4 g fiber; 355 mg sodium; 478 mg potassium.

Nutrition Bonus: Vitamin C (25% daily value), Vitamin A (20% dv), Iron (15% dv).

Carbohydrate Servings: 2