W A R M I N G W I N T E R S O U P S RED-elEicioNus aEnd RNutGritiouIsSE YOUR LIFE FROM SALLY PATTISON ~ NUTRITIONIST ~ www.sallypattison.com.au "Let food be thy medicine and medicine be thy food." -Hippocrates CONGRATULATIONS & WELCOME You have taken a great step forward So the principles are simple - into the understanding of wholefood use these recipes for inspiration. eating by purchasing this eBook. If there is a garnish or ingredient you don't like - simply omit or This booklet is a part of a series about swap it. wholefoods eating. For example: * the love/hate relationship with Now it is time to see what delicious coriander - simply swap for foods you can look forward to. parsley or chives. * the love/hate relationship with kale - simply shred some spinach, All recipes are based on eating chard or silverbeet ~ gluten free ~ sugar free But try to give new things a try. ~ vegetarian Soups are a great tummy filler Not because this is the only way to eat, too. So for those of you trying to but because animal protein is easily keep the winter weight at bay, try starting a meal with soup and added to a diet. reducing portion of other foods, oh and skip the bread roll! We could all do with encouragement to include more vegetables in out diet I know the nights I get home late I love a bowl of yummy soup as it and what better way than warming is quick to heat and easier to and filling, nutrition packed soups. digest late in the evening. Enjoy, Sally x “Good soup is one of the prime ingredients of good living. For soup can do more to lift the spirits and stimulate the appetite than any other one dish.” Louis P. De Gouy, ‘The Soup Book’ (1949) CONTENTS Pumpkin, Carrot and Cauliflower with Haloumi and Kale chips Roasted Tomato with Basil and Polenta chips FARMER'S MARKET FINDS: GREAT 56 73 FRESH FOODS RIGHT AT YOUR DOOR Zucchini, Lemon and Quinoa with Charred Lemon Curried Noodle (Laksa) with Coriander and Lime Vegetable and Bean Vegetable Dumpling with fresh herbs Green Soup with Broccoli Croutons Creamy Vegan Middle Eastern Lentil African Curried Coconut wholefoods only make good food Soup is a lot like a family. Each ingredient enhances the others; each batch has its own characteristics; and it needs time to simmer to reach full flavor. recipes Pump kin, Carrot & Cauliflower with haloumi and kale chips It is worth the effort to add a simple step to making soup. By roasting the vegetables first you’ll get all those caramelized bits that carry more and deeper flavours. Pumpkin, Carrot & Cauliflower with haloumi and kale chips 1 Butternut or 1/2 Jap pumpkin, peeled and roughly chopped. 4 large carrots, trimmed, washed and roughly chopped 1/2 head Cauliflower, leaves trimmed and roughly chopped 1 brown onion, peeled and roughly chopped. 4 cloves garlic 1/2 bunch kale, stalks removed and torn 2 tbsp olive oil 1 litre vegetable stock 1/2 tsp cinnamon 1/2 tsp turmeric powder s + p 180g Halloumi Simply toss all the vegetables in a little oil then roast in a hot oven until they start to char. Kale - toss in oil and sprinkle with seasoning. Then place on a tray, trying to not overlap them. Bake until they start to show brown edges. Place baked vegetables in food processor (or blender) with stock, spices and blend till smooth. Season to taste. Halloumi - slice into 1 cm thick slices and pan fry or grill till brown on both sides. Chop into smaller squares, like croutons. Serve soup hot with 'halloumi croutons on top' and kale chips on the side. recipes Roasted Tomato with Basil and Polenta wedges Who can remember having tomato soup out of a can? This is NOTHING like it! By roasting the tomatoes you really enhance the flavours, the richness. Make sure you choose ripe tomatoes here. And basil is a marriage with tomatoes. The polenta fingers make this a real meal. Roasted Tomato with Basil and Polenta wedges INGREDIENTS 1kg roma tomatoes, halved 2 tbsp olive oil 4 cloves garlic, peeled 1 medium brown onion, sliced 2 tbsp tomato paste 2 tsp brown sugar 2 cups vegetable liquid stock Fresh basil leaves, to serve S + P METHOD Preheat oven to 200C fan-forced. Place tomato on a lined baking tray with garlic cloves. Drizzle tomato with half the oil. Season with salt and pepper. Roast for 25- 35 minutes or until tender. Heat oil in a saucepan. Add onion slices. Cook, stirring occasionally, for 10 minutes, till onions start to change colour. Add tomato paste and sugar. Stir in stock and 1 cup cold water. Cover. Bring to the boil. Reduce heat to low. Add tomato to stock mixture, then half the basil. Carefully blend soup until smooth. Put back in pot to warm through. Serve hot with a sprinkle with torn basil leaves. and hot polenta chips. Polenta Chips INGREDIENTS 175g instant polenta 2 tsp salt 2 cloves garlic, crushed 1/2 cup (50g) grated parmesan 50g butter 2 tbsp olive oil 10-12 sage (or oregano or basil) leaves METHOD Step 1 Grease an 18cm x 26cm slice pan. Place 1 litre water and salt in a saucepan, bring to the boil. Add polenta in a slow, steady stream, then cook over low heat, stirring constantly, for 5 minutes until thick. Remove from heat, stir in garlic, cheese, herbs and the butter. Pour into slice pan, then stand for 30 minutes or until firm. Step 2 Turn out, then halve lengthways and cut into 12 rectangles. Heat oil in a frypan over high heat. Fry polenta for 2-3 minutes each side until golden. Drain on paper towel. Keep warm. recipes Zuc chini Lemon Quinoa with Grilled lemon wedges Such a simple soup that is light and easy to make and a favourite with all the family. A great way to use up your surplus zucchini which always seem to be ready in the garden at the same time. Zucchini Lemon Quinoa with Grilled lemon wedges INGREDIENTS 1 tablespoon olive oil 2 garlic cloves, crushed 1 leek, chopped 1 onion, chopped 2 celery stalk, chopped 750g zucchini, chopped 4 cups chicken or veg stock 1/4 cup lemon thyme, chopped 2 bay leaves 3 cup flat-leaf parsley, chopped 1 lemon, zest 2 tablespoons lemon juice plus 1 lemon cut into wedges METHOD Heat oil in a saucepan over medium-high heat. Add leek, garlic, and onion. Cook, stirring, for 3 minutes or until soft. Add celery and zucchini. Cook, stirring, for 5 minutes. Add stock, thyme and bay leaves along with lemon zest. Cover. Simmer, stirring occasionally, over medium-low heat for 20 minutes. Discard bay leaves. Puree soup. Add parsley, and lemon juice, season. Cook, stirring, over medium heat until warmed through. Serve with charred lemons. Charred lemons: Simple heat grill plate to high, place lemon down on cut edge and turn once charred. recipes Curried Noodle with Coriander and Lime What is not to love about laksa style soup. Fresh, tangy and zesty. A soup you make on the spot if you have ready purchased laksa paste. But also adds an amazing depth of flavour if you make your own paste. Curried Noodle (Laksa) with Coriander and Lime SOUP 1 cup Coconut milk 1 Zucchini, thinly sliced 2 tsp Sugar 1/2 tsp Salt 2 cups Vegetable stock 2-4 tbsp Lime juice Additionals: 1 cup Rice noodles 1 cup Bean shoots 125g firm or silken Tofu 1/2 Cucumber, sliced Coriander leaves, rinsed Limes, cut into wedges Chopped raw peanuts METHOD: Using the laksa paste from recipe below. Cook rice noodles as per pkt instructions, set aside. Heat a wok and add a little coconut oil. Add 1/2 the laksa paste and saute for a minute to develop flavour and cook off raw onion. Now add chopped zucchini and any other vegetable you may want to add - carrot, mushrooms, capsicum. Cook very lightly to keep freshness and crunch. Add stock and coconut milk with sugar, lime juice and pinch of salt. Bring to the boil and allow to thicken slightly. Remove from the heat. Taste and season to taste. In large bowls place a handful of drained noodles, a handful of beanshoots and some sliced tofu. Ladle the soup over the top and then a squeeze of lime juice. Garnish with fresh chilli slices, cucumber and coriander. Curried Noodle (Laksa) with Coriander and Lime Laksa Paste 6 Whole Red Chilli (dried thai chillies, soaked in boiling water for 10 minutes 5 garlic cloves 3cm fresh ginger 4 coriander roots, well rinsed 1 lime, zest and juice 8 raw cashews 1 Thai red chili, fresh 1 tbsp sambal chili paste 2 tbsp olive oil 2 spring onions, roughly chopped Fish sauce, optional Drain chillies and place in food processor with remaining ingredients. Process until smooth paste. Stores in fridge for up to a week. recipes Dumpling Soup with fresh herbs REASONS TO LOVE VEGETABLE-LOADED DUMPLING SOUP Cold night + Warm fire + Dumpling soup. Tender vegetables in the soup make it so easy to enjoy. The tomato paste, smoked paprika, chili powder, and turmeric not only create a gorgeously colored soup, but the flavors are rich and smoky. Who can resist fluffy soup dumplings dotted with fresh herbs! Dumpling Soup Soup: 1/2 medium onion, diced 1 leek, chopped 1 parsnip, peeled and diced 1 carrot, peeled and diced 1 small red bell pepper, diced 2 stalks celery, sliced 4 button mushrooms, chopped 1 cup chopped broccoli stems 1 small sweet potato, diced 1 small fennel, diced 2 cloves garlic, minced 1 tbsp tomato paste 2 tsps smoked paprika 1 tsp chili powder 1/2 tsp ground turmeric 1 tsp salt, plus more to taste 4 cups vegetable broth For the dumplings: 1 cup plain flour 1/2 tbsp baking powder 1/2 tsp salt 1/2 cup buttermilk 1 tbsp olive oil 2 tsp fresh tarragon leaves (or 1 tsp dried) 2 tsp fresh flat-leaf parsley (or 1 tsp dried) 2 tsp minced chives Dumpling Soup METHOD: SOUP Heat 1 tbsp of oil in a Dutch oven or soup pot over medium until shimming.