Month: February 2022

Pumpkin Soup

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Pumpkin Soup

  • Servings: 8 1 cup portions
  • Difficulty: Easy
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Is there ever a wrong time for pumpkin? What you will find here is a soup that is great as is, or can be used as a base. The puree I used was one I froze from a pumpkin I cooked, you can use canned puree (just be sure not to use pie filling)

Ingredients

  • 1 tbsp of olive oil
  • 1 large chopped onion
  • 3 garlic cloves chopped
  • 4 cups of pumpkin puree
  • 6 cups of chicken broth
  • 1 tbsp of cajun spice
  • 1/2 tsp of cayenne pepper (optional)
  • salt and pepper to taste

Directions

  1. In a large pot or dutch oven, heat oil over medium heat
  2. Add onion and cook until tender.
  3. Add garlic cook for approximately 2 minutes.
  4. Add puree, broth and spices.
  5. Bring to a boil, reduce heat and simmer for 60 minutes.
  6. You can either serve or if you want smoother, use your blender to puree it even more.

Nutrition Per Serving

  • Calories 107
  • Fat 1.8 g
  • Sugar 3 g
  • Carbohydrates 11.6 g
  • Protein 5.1 g
  • Fibre 3.3 g

This is an easy soup that is both nutritious and low calorie. It can be served as an appetizer or as a main course. As a main course, use two servings. You can serve it with a nice sunflower and flax seed bread (see recipe), white bread (see recipe) or country biscuits (see recipe). You can use this as a base for a vegetable soup. You can thicken it with a little flour and use it as a sauce. So basically, have fun and make it your own.

Pasta Genovese CG Version

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Pasta Genovese CG Version

  • Servings: 6 portions
  • Difficulty: Easy
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I always try a recipe as written the first time. Then I have fun and make it my own. One of the last recipes I posted was a recipe I found, Pasta alla Genovese. It was good, nothing wrong with it but it lacked a little something. Here is my version.

Ingredients


– 1 tbsp of olive oil
– 1 blade roast or cross rib roast of approximately 2 lbs or 0.8 kg
– 2 onion thinly sliced
– 1 onion soup mix package
– 1 tbsp of steak spice
– 1 tbsp of chilli powder
– 1 can diced tomatoes 16 oz or 540 ml(I used aylmer accent chilli, if you do, omit chilli powder)
– 2 tbsp of all purpose flour
– salt and pepper to taste

Directions

  1. Preheat oven to 250.
  2. In a stock pot heat oil.
  3. Brown meat on all sides.
  4. Salt and pepper to taste.
  5. Cover with onions, spreading this evenly.
  6. Add onion soup mix.
  7. In a separate bowl, mix flour and beef broth until smooth.
  8. Add broth, steak spice, canned tomatoes, and chilli powder if you are using.
  9. Cover and cook for six hours.
  10. Once cooked shred meat with forks.

Nutrition Per Serving

  • Calories 260
  • Fat 10.9 g
  • Sugar 2.4 g
  • Carbohydrates 9.6 g
  • Protein 29.4 g
  • Fibre 1.2 g

You can serve this over a pasta of your choice (or someone told me over rice is nice too), not calculated in nutritional facts. A nice green veggie or salad complete the plate. Now is your turn to have fun and make it your own. Let me know how you have changed it.