Showing posts with label 5-2 Diet. Show all posts
Showing posts with label 5-2 Diet. Show all posts

Sunday, 10 May 2015

Butternut Squash and Kale Soup~ 5-2 diet




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Butternut Squash and Kale Soup
Creamy and delicious butternut squash with healthy kale soup.
Ingredients:
  • 400 g Butternut Squash
  • Large handful Kale
  • 1 Medium white Onion
  • 2 cloves Garlic
  • 1/2 tablespoon Olive oil
  • 500 ml Water
  • 1/2 teaspoon Salt
  • 1/2 teaspoon Black Pepper
  • 1 tablespoon Fat free Greek yoghurt
Method:
1. Peel the butternut squash and chop it into small cubes.2. Wash the kale and chop it finely.3. Peel and dice the onion finely.4. Peel and chop the garlic finely.5. Add oil in a pan and wait for it to heat up. Add the garlic and onions and saute the onions for 3-4 minutes, next add the butternut squash and 500 ml water and cook the butternut squash for 10 minutes until soft.6. Add the kale and cook for another 5 minutes.7. Transfer the soup to the Optimum 9400 blender and blend the soup for 1-2 minutes.8. Transfer the soup back to the pan and season with salt and pepper. You can adjust the consistency to your preference by adding a little more water if you like.Once soup has heated through transfer to serving bowls and swirl some greek yoghurt over it. Serve with fresh bread.
Details
Prep time: Cook time: Total time: Yield: 2 servings


I made my soup in the Optimum 9400 blender, it is a great blender that will create amazing smoothies, ice creams, sorbets, smooths, nut milks in a jiffy. It also grates, slices and grinds. The Optimum 9400 is currently available at a special price of £ 329.00, it comes with a 30 day money back guarantee with free return postage of you are not totally satisfied with it. You can also get an extra 2 year warranty if you order through here using code "Special Ambassador offer"



Suitable for 5-2 diet
Bread not included in count.

Calories per serving
Carbs
Fat
Protein
Sodium
Sugar
170
34
4
5
178
8


Submitting to:
In my VEG BOX ~ Buternut Squash event by citrusspiceuk, guest hosted by Mayuri's Jikoni


Sunday, 28 December 2014

Asian Sweet Corn Soup


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Asian Sweet Corn Soup


Spicy and delicious Indo Chinese flavours all blended into this wonderful warming soup.

Ingredients:
  • 240 g Frozen sweet corn kernels
  • 1 white medium onion finely chopped
  • 1 clove garlic peeled and finely chopped
  • 1 tablespoon light olive oil
  • 2 cups skimmed milk.
  • 1 medium potato peeled and diced
  • 1 tablespoon toasted white sesame seeds
  • 1/2 teaspoon salt
  • 1/2 teaspoon white pepper
  • 1 green chilli de seeded and chopped
  • 1 tablespoon light soya sauce

Method:

1.In a frying pan heat the oil and sauté the onions and garlic for 2-3 minutes until onion is translucent.2.Add the diced potato and cook for another 5 minutes.3.Add the sweetcorn to the potatoes and sauté for 2-3 minutes longer.4.Transfer the sweetcorn and potato mixture to the Morphy Mixture soup maker and add the salt, pepper, chilli and milk and cook for 21 minutes on smooth setting.5.Once soup is cooked open the top and add the soya sauce and give it a stir.6.Transfer the soup to serving bowls and sprinkle with the toasted sesame seeds.
Details
Prep time:5 mins Cooking Time:32 minutes Total time:37 mins Yield:Serves 4 

This soup can be made on stove top also, add the milk and spices to the pan at step 4 and continue cooking soup until potatoes are tender.Blend the soup in a blender and then add the soya sauce.


I have cooked my soup in the Morphy Richards 501012 Soup maker that was sent to me to try.The recipe post is in collaboration with Legal and General who are promoting healthy eating. My inspiration was to create a healthy soup that that would be perfect to serve after all the indulgence of rich Christmas food. This soup is perfect as a starter to any Chinese meal, for lunch or just as an appetiser in shot glasses to serve at parties.The recipe is also suitable for the 5:2 diet.

Suitable for 5-2 diet


Calories Per Serving
Carbs
Fat
Protein
Sodium
Sugar
201
34
5
9
197
28


Submitting to;



Submitting to:
 Lets Cook / Create Hot beverages event by simplyfood.

Sunday, 27 April 2014

Sprouted Mung Bean Salad ~ 5.-2 diet


Protein packed Mung bean salad perfect for lunch side dish. .

1 bowl of sprouted mung Beans approx (250 g) (For instructions on how to sprout the mung beans click here)
1 small red onion finely sliced
1 small tomato finely diced
1 green chilli finely chopped
2 inch piece of cucumber finely diced
1 small raw mango finely diced ( optional)
1 tablespoon finely chopped fresh coriander
Juice of half lemon
1/2 teaspoon salt
1/4 teaspoon chilli powder
1/4 teaspoon sugar


Method:

1. In a steamer place the sprouted mung beans and steam them for 20 minutes.
2. Remove the steamed mung beans from the steamer and transfer them to a bowl and leave to cool.
3. Add the onions, cucumber, raw mango, green chilli and tomatoes to the bowl.
4. Add the salt, chilli powder, sugar. lemon juice and half the coriander and toss together.
5. Transfer the sprouted mung bean salad to a serving bowl and garnish with remaining coriander.


 Suitable for 5-2 diet

Calories per serving
Carbs
Fat
Protein
Sodium
Sugar
133
29
0
9
191
19

NB -For those who don't like spicy food omit the chillies. You can use raw sprouted mung beans in this recipe too if you prefer.

Submitting to:
In my VEG BOX ~Onions event by citrusspiceuk guest hosted by Tina of The spicy pear.



Friday, 18 April 2014

Mushroom Soup ~ 5-2 Diet

I am always sharing posts about my food props and how I came about owning them.This lovely pair of china bowls that are featured in the pictures below are a new addition to my collection.





They were a recent Mothersday gift from my daughters together with some other gifts. The pastel colours with the floral pattern on them makes them so adorable and perfect for my soup photos below.






Creamy and delicious mushroom soup that is perfect for lunch or served as a starter.

Ingredients:

200 g button Mushrooms
125 g  potato
1 small white onion
1 clove garlic finely minced
500 ml water
1 teaspoon olive oil
1/2 teaspoon salt
1/4 teaspoon white pepper powder
100 ml milk
1 teaspoon of cream to swirl on top of the soup (optional)


Method:

1. Clean and chop the mushroom into small pieces.
2. Peel and dice the potato into small pieces.
3. Peel and finely chop the onion.
4. In a pan add the olive oil and sauté the onions and garlic until pink and translucent.
5. Add the potatoes and mushrooms and sauté for 1-2 minutes.
6. Add the 500 ml water and bring the liquid to boil, reduce heat and simmer for 10 minutes until potatoes are cooked.
7. Transfer the soup to a blender jug and purée it in two batches.
8. Return the puréed soup to the pan and bring the soup to a slow simmer. Add the milk and season with slat and pepper.

Turn off the heat and serve soup.

This soup can be part of the 5- diet, its is approximately 150 g per serving ( 1 bowl of soup) 
NB-Bread not included in calorie count.

Calories per serving
Carbs
Fat
Protein
Sodium
Sugar
140
28
1
8
621
5

Submitting to:
In my VEG BOX ~Onions event by citrusspice guest hosted by Tina of The spicy pear.


Wednesday, 19 March 2014

Roasted Red Pepper and Tomato soup~5-2 diet


Delicious roasted red pepper and tomato soup with a garlicky smoky flavour.

Ingredients:

1 red capsicum
8 medium ripe tomatoes
2 cloves garlic
1/2 teaspoon smoked paprika
1/2 teaspoon salt
1/4 teaspoon white pepper powder
1 teaspoon olive oil

Method:

1. Brush a roasting pan with the olive oil and keep aside
2. Preheat the oven to 180 degrees C
3.Wash the capsicum and cut it in half. Remove the stalk and seeds and chop it into chunks.
4. Wash the tomatoes and cut into quarters.
5. Add the tomatoes and capsicum to the roasting pan.
6. Using a knife squash the two cloves of garlic with the skin on and put them into the roasting pan.
7. Roast the vegetables for 20 minutes until soft.
8. Take the roasted vegetables out of the oven and fish out the garlic. Pick the skin off the garlic and discard  it and add the garlic back to the pan.
9. Transfer the tomatoes, garlic, peppers to a blender jug. Blend to form a smooth purée.
10. Strain the mixture and add it to a saucepan. Add 150ml water and bring the soup to a slow simmer.
11. Add the salt, pepper, paprika and reheat the soup on a medium heat for 3-4 minutes.
Transfer to serving mugs and Serve with toasted bagels.

NB-Bagel not included in calorie count.

Calories per serving
Carbs
Fat
Protein
Sodium
Sugar
158
26
4
5
667
15


Submitting to:

Monday, 10 March 2014

Courgette and Cherry Tomato Curry ~ 5-2 diet



Seasonal courgettes cooked with tangy cherry tomatoes makes this curry perfect as a side dish to rice or chapattis.

Ingredients:

2 medium tender courgettes
1 small onion
1 clove garlic finely chopped
12 cherry tomatoes
1/2 teaspoon turmeric powder
1/2 teaspoon chilli powder
1/2 teaspoon ground cumin
1/2 teaspoon ground coriander
1/2 teaspoon salt
1 tablespoon olive oil
1/2 teaspoon mustard seeds

Method:

1. Wash the courgettes and pat them dry.
2. Remove the top and bottom and cut each courgette in half lengthways.
3. Slice the courgette in thin slices approx 5 mm thick.
4. Wash the cherry tomatoes and cut them into halves.
5. Peel the onion, cut it in half  and slice it thinly into thin slices
6. In a large wok add the oil and wait for it to heat up. Once oil is hot add the mustard seeds and wait for them to splutter. Add the garlic and onions and saute for 1 minute.
7. Add the courgettes and saute the courgettes for 4-5 minutes until courgettes are almost cooked and tender.
8. Add the cherry tomatoes, salt, chilli powder, coriander powder, cumin powder and turmeric and toss the tomatoes and courgettes for another 3-4 minutes until the spices infuse and tomatoes start to wilt but still retain shape.
9. Transfer the curry form the wok into a serving dish.
Serve with boiled rice or chapattis.

NB- Make sure courgettes are tender and thin. Don't be tempted to buy large fat ones as they release too much water and are often bitter in taste.

NB-Rice not included in calorie count.

Calories per serving
Carbs
Fat
Protein
Sodium
Sugar
115
11
8
2
585
6


Submitting to :
Javelin Warrior cookin /with luv

In my VEG BOX ~Tomatoes event by citrusspiceuk



Friday, 28 February 2014

Butternut Squash Soup~ 5-2 diet



Thick, creamy and delicious  butternut squash soup that’s low fat and very filling.

Serves 2

Ingredients:

I Butternut Squash
1 granny smith Apple
1/2 teaspoon salt
1/2 teaspoon black pepper
1 small white onion
1 teaspoon olive oil
500 ml water


Method:

1. Peel the squash, cut and discard the seeds and chop into small cubes.
2. Chop the apple into small  cubes
3. Peel the onion and dice it finely.
4. Put the squash and apple in a large microwavable bowl with lid and add 250 ml water.
5. Cover and cook for 10 minutes in the microwave until the squash is fully cooked.
6. Put oil in a pan and place it on medium heat.Once the oil is hot add the onion and saute until translucent and soft but still pink in colour.
7. Add the cooked squash and add another 250 ml water  to the pan with the onions and bring the soup to a simmer.
8. Add the salt and black pepper and stir.
9. Transfer the soup to a blender jug and carefully blend to a smooth texture.(You may need to do this in two batches)
10. Return the blended soup to the saucepan and reheat to a slow simmer.
11.Turn off the heat and serve the soup into serving bowl.Garnish with a pinch of freshly ground black pepper.

Calories per serving
Carbs
Fat
Protein
Sodium
Sugar
132
29
3
1171
1188
11

This soup can be part of the 5- diet, its is approximately 132 calories per serving ( 1 bowl of soup) 
NB-Bagel not included in calorie count.

































Submitting to :
Javelin Warrior Cookin with /luv

No Croutons event by Jac of Tinned Tomatoes Guest hosted by Lisa's Kitchen

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