#Meat Free Monday: Pumpkin Curry and Cashew Soup – Pete Evans

Eat Your Greens

Eat Your Greens by Pete Evans, Published by Plum, RRP $39.99,

Photography by William Meppem

This meal in a soup has to be one of the best comfort foods I have come across. It is delicious, nutritious and can be easily modified ( use vegetable stock instead of chicken stock ) to make this a satisfying vegetarian dish. Since I  received this book I have made this particular recipe on a weekly basis.  I am sure you will enjoy it too.

 pumpkin, curry and cashew soup_

 

Pumpkin soup will always be a family favourite, as it ticks all the boxes when it comes to flavour. It is also budget friendly, very easy to get on the table and a great time saver; you can make up a big batch and freeze the leftovers to have on hand for when you need a quick meal. With this recipe I have lightly spiced it with curry powder and added
cashews for a lovely texture. If you wanted to add some fish or prawns, then be my guest.” p237

Comfort Food
Serves 4–6

SPICED PUMPKIN AND CASHEW SOUP
2 tablespoons coconut oil or good-quality animal fat,* melted
1 onion, chopped
2 celery stalks, chopped
2 carrots, cut into 1.5 cm dice
4 garlic cloves, finely chopped
1 ½ tablespoons finely grated ginger
1 ½ teaspoons ground turmeric
1 teaspoon ground cumin
¼ teaspoon ground cinnamon
120 g cashew nuts (activated if possible*)
1 litre vegetable stock or Chicken Bone Broth (page 312)
500 g butternut pumpkin, cut into 2 cm dice
2 tomatoes, cut into 2 cm dice
400 ml coconut milk
sea salt and freshly ground
black pepper
2 handfuls of baby spinach leaves

Heat the oil or fat in a large saucepan over medium heat. Add the onion, celery and carrot and cook, stirring occasionally, for 8 minutes, or until the veggies are softened and slightly caramelised. Add the garlic, ginger
and spices and cook for 1 minute, or until fragrant. Stir in the cashews and stock or broth and bring to the boil. Reduce the heat to low, cover with a lid and simmer for 15 minutes.

Increase the heat to medium–low, add the pumpkin, tomato and coconut milk to the pan, stir and bring back to the boil. Simmer, uncovered, for 20 minutes, or until the veggies are tender. Season with salt and pepper
and stir in the spinach. Ladle the soup into warm bowls, scatter on the coriander and chilli flakes (if using) and serve.

To serve
roughly chopped coriander leaves a couple of pinches of chilli flakes (if you like it a little spicy)

* See Glossary

Thai Prawns with Coconut Milk and Seaweed: The Clever Guts Diet Recipe Book- Dr Clare Bailey

clever-guts-diet-recipe-book-9781925640779_lg

 

Extracted from The Clever Guts Diet Recipe Book by Dr Clare Bailey with Joy Skipper, published by Simon & Schuster Australia, RRP AU$39.99  Photography © Joe Sarah

 

 

Thai Prawns with Coconut Milk and Seaweed

Simple to make and packed with health-boosting antioxidants.” p.141

Serves 2

 

140g green-pea pasta (or wholemeal pasta)

150g broccoli, broken into florets

3 tbsp coconut oil

½ red onion, sliced

2cm root ginger, grated

½ red chilli, deseeded and finely chopped (or ¼ tsp chilli flakes)

200ml coconut milk

Juice of 1 lime

½ tbsp Thai fish sauce

2 nori seaweed sheets, chopped

2 00g prawns (fresh or frozen, defrosted)

Generous handful of fresh coriander, chopped

 

  • DAIRY-FREE
  • GLUTEN-FREE
  • GOOD FOR PHASE 1
  • 700 calories

 

Thai prawns with coconut milk and seaweed

 

  1. Cook the pasta according to the pack instructions.
  2. Steam the broccoli for 4-5 minutes and set it aside.
  3. Heat the oil in a large frying pan and sauté the onion for 4-5 minutes. Add the ginger and chilli, cook for 1 minute and then pour in the coconut milk, lime juice, fish sauce, seaweed and prawns.
  4. Bring the pan to a simmer, then add the broccoli and simmer for 2 minutes more before stirring in the pasta with the coriander. Serve immediately.

 

Prawns are high in protein, low in calories and a good source of vitamin D, vitamin B12, iron and selenium.

Coconut and Ginger Brown Rice – Gordon Ramsay’s Ultimate Fit Food

Ultimate Fit Food

Gordon Ramsay’s Ultimate Fit Food ($39.99), published by Hachette Australia.

Photographer Jamie Orlando Smith

 

COCONUT AND GINGER BROWN RICE

 

SERVES 6 AS A SIDE

This rich and fragrant rice is delicious with curries or as a side to any Asian main course, and it makes a great change from plain boiled rice. Cooking the rice in coconut milk does increase the level of fat and saturated fat in the dish, but there are advantages to using coconut that make this an excellent choice for a pre-event supper…“p.231

 

1 tbsp rapeseed oil, for frying

1 small onion, peeled and finely diced

3cm piece of fresh root ginger, peeled and grated

1 tsp ground turmeric

300g brown basmati rice

1 x 400ml tin reduced fat coconut milk

chopped coriander, to serve (optional)

Sea salt

1.Place a medium heavy-based saucepan over a medium heat. Add the rapeseed oil and, once hot, add the finely diced onion with a pinch of salt. Cook for 5–6 minutes, until softened.

2. Add the ginger and turmeric and continue to cook for 2 minutes, stirring everything together. Then stir in the rice, ensuring it is well coated in the flavoured oil.

3. Pour in the coconut milk and 400ml of boiling water and bring up to a simmer. Simmer for 5 minutes, then reduce the heat to low and cover with a lid. Cook for a further 30–35 minutes, until the rice is tender and the liquid has been absorbed.

4. Remove the rice from the heat and fluff with a fork, seasoning with a pinch of salt if needed. Serve immediately, sprinkled with coriander, if using.

 

HOW TO USE UP LEFTOVER RICE

Leftover rice can be stir-fried the next day with added vegetables, eggs, meat, prawns or tofu for a delicious lunch or supper.

 

Southern Indian Fish Curry – Gordon Ramsay’s Ultimate Fit Food

 

Gordon Ramsay’s Ultimate Fit Food ($39.99), published by Hachette Australia.

Photographer Jamie Orlando Smith

Ultimate Fit Food

Gordon Ramsay’s Ultimate Fit Food ($39.99), published by Hachette Australia.

Photographer Jamie Orlando Smith

 

SOUTHERN INDIAN FISH CURRY

SERVES 6

This is a lightly spiced, creamy curry with a delicately sweet-and-sour flavour that is popular in the southern regions of India. Serve it with boiled basmati or brown rice for a perfectly balanced pre-exercise meal. Coconut is rich in a certain type of saturated fat which is metabolized more rapidly than that from animal sources – this means that coconut makes a useful energy source for endurance sport and competitions.” p. 230

Southern Indian Fish Curry

½ tbsp flavourless oil, e.g. groundnut, for frying

2 onions, peeled and finely sliced

2 tsp mustard seeds

1 tsp ground turmeric

2 tsp ground cumin

3cm piece of fresh root ginger, peeled and grated

1–2 long red chillies, deseeded and finely chopped, to taste

1 x 400ml tin reduced fat coconut milk

1–2 tbsp tamarind paste or watered-down tamarind block

1 small aubergine, cut into bite-sized pieces

2 carrots, chopped into bite-sized rounds

200g green beans, topped and tailed and cut in half

600g meaty white fish (e.g. cod, pollock, haddock or coley), cut into bite-sized pieces

Sea salt and freshly ground black pepper

 

TO SERVE

Coconut and Ginger Brown Rice (see next post)

2 tbsp desiccated coconut, toasted (optional)

 

 

 1.Place a large, shallow saucepan or a high-sided frying pan over a medium heat and add the oil. Once hot, add the sliced onions with a pinch of salt and saute for 8–10 minutes, until completely soft.

2. Add the spices and continue to cook for a further minute or until you can really smell them, then add the ginger and chillies and stir over the heat for a further minute.

3. Pour in the coconut milk, tamarind paste and 400ml of water (use the empty coconut milk tin to measure the 400ml). Season with salt and pepper, stir well and bring to a simmer.

4. Once the sauce is simmering, add the aubergine and continue to cook for 5 minutes, then add the carrots and simmer for 10–15 minutes, until the carrots and aubergine are tender and the sauce has thickened a little.

5. Add the green beans and cook for a further 3 minutes, then add the fish. Stir well to coat, then cook for 3–4 minutes, until the fish is just cooked through. Taste and adjust the seasoning as necessary.

6. Serve the curry with rice in warmed serving bowls, sprinkled with toasted desiccated coconut, if using.

Baked Apple Pancake: Fast Your Way To Wellness – Lee Holmes

Fast Your Way To Wellness

Recipes and Images from Fast Your Way to Wellness by Lee Holmes (Murdoch Books).

 

Baked Apple Pancake (p.130)

Serves 4

170 calories per serve (712kJs)

 

baked-apple-pancakes_

 

2 medium apples, peeled, cored and sliced

stevia, to taste

1 teaspoon lemon juice

3 medium eggs

65 g (21/4  oz/1/2  cup) tapioca flour

1 tablespoon coconut milk

125 ml (4 fl oz/1/2  cup) almond milk

pinch of Celtic sea salt

1 teaspoon ground cinnamon

pinch of nutmeg

 

 

Preheat the oven to 200°C (400°F) and line a 21 x 9 cm (81/4  x 31/2  in) loaf (bar) tin with baking paper.

In a medium bowl, mix three-quarters of the apple slices with the stevia
and lemon juice.

In a separate medium bowl, whisk the eggs, then mix in the flour, coconut milk, almond milk, salt and apple mixture. Let the batter rest for 10 minutes, then pour into the prepared tin. Top with the remaining apple slices, then sprinkle with the cinnamon and nutmeg.

Bake for 20–25 minutes, until set. Leave to cool for 10 minutes, cut into portions and serve warm.

Supercharged tip

Letting the batter rest for 10 minutes before using is a good exercise in patience and results in a smoother mix and even hydration. This works for both baked and pan-cooked pancakes.