Winter Soups

I do not profess to be an excellent cook. I like cooking when I have time but time is the critical word here. I am busy and I like quick and easy nutritional food. Winter is my favourite time for soups. I can cook them slowly in my slow cooker or do quick and easy ones on the stove top or microwave. Soups are a great way to increase your vegetable intake and they warm your soul. Served with good quality slow fermented sourdough bread and you have the perfect winters evening quick meal!

Pumpkin Soup and Garnish

 Pumpkin Soup

1 butternut pumpkin or 1/2 jap pumpkin peeled and chopped (approx 500-600 grams)

1 onion chopped

1 tbsp butter

1 tblsp tomato paste

2 cloves garlic

1 tsp cumin powder or curry powder (optional)

1 1/2 litres chicken stock or veggie stock

Combine pumpkin, butter, onion and garlic in a large bowl and microwave on high for 7 minutes (you can do this recipe in a suacepan by adding onion, butter and garlic and soften and then add the rest of the ingredients).

Add stock, tomato paste and spices then cover and microwave on high for avout 15 minutes or until pumkin tender. (in saucepan add the rest of the ingredients and cook until pumkin tender)

Blend with a stick blender in the pot or add to a blender and mix until smooth.

Sprinkle with parsley and serve with slow fermented sourdough bread or gluten free bread.


Serves 4

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Chicken and vegetable soup

  • Cooked roast chicken or 2 cooked chicken breast fillets shredded

  • 1 chopped zucchini

  • 1 chopped carrot

  • 2 sticks of celery chopped

  • 1 Onion 

  • 200g chopped pumpkin or sweet potato

  • 1-2 litres chicken or vegetable stock * see note

  • 1 Tbsp tomato paste

  • 1 - 2 cloves garli

  • 1 tbslp chopped herbs of choice. parsley, chives, oregano. Can substitue for dried.

  • 1 tsp turmeric powder

(now I am very liberal with herbs so really add as much as you want)

In a big pot fry onion in coconut oil or olive oil until golden brown, add garlic, ginger and spices and lightly fry. Add tomato paste.

Add all other ingredients except shredded chicken and fresh herbs. Bring to the boil and simmer until vegetables are tender.  At this stage you can leave it like this or remove 1/2 and blend and then add back to the remaining liquid if you like it thicker.

The beauty of any vegetable soup is you can use whatever vegetables you like or have in your fridge.

Serves - 4

*I use Nutra organics bone and vegetable broths in all my soups (available in clinic). They are lovely tasting and quick and easy to use. You can of course make your own stocks for an even richer nutrient boost.