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Nutrition

Warming winter dishes

Here are two firm favourites. The soup is great for a healthy lunch, while the bake makes a wholesome midweek supper or the perfect accompaniment to a roast.

Autumnal butternut squash and sweet potato soup

This bowlful of root vegetable goodness comes via Bernhard Engelhardt, from the new lunchtime staple, Suchef. The slow-release energy of the sweet potato is combined with vitamin- and mineral-rich carrots and squash (butternut squash has twice the vitamin A of pumpkin). Lower the calorie content by skipping the double cream or substituting half-fat crème fraiche.

Serves: 4

Preparation time: 15 minutes

Cooking time: 40 minutes

Ingredients

225g butternut squash

225g sweet potato

150g carrots

70g onion

½ vegetable stock cube

Double cream

1 tbsp chopped chives

1.2 litres water

Seasoning

Method

  • Peel and chop all of your vegetables into small cubes
  • Place in a large pan and top up with 1.2L of cold water.
  • Add your stock cube followed by salt and pepper.
  • Leave it all to simmer for 40 minutes.
  • When done, allow the soup to cool off a bit and then liquidise it with a hand blender until smooth and creamy.
  • To finish the soup off - place into large bowls, add a swirl of cream, some chopped chives and serve with freshly baked bread.

Nutrition (per serving)

Energy 119 Kcal

Fat 3g (saturated 2g)

Carbohydrate 22g

Protein 3g

Salt 0.26g

Fibre 4g


Honey roast turnip and pumpkin bake

We really have fallen in love with this recipe from Love Your Greens. Turnips are packed with betacarotene, vitamin C and vitamin E. Pumpkins contain vitamin A and healthy antioxidants. For a lower fat version, reduce the quantity of cheese.

Serves: 4 as a side dish

Preparation time: 15 minutes

Cooking time: 25 minutes

Ingredients

1 medium turnip, peeled and halved

1 small pumpkin, peeled, seeds removed and chopped into chunks

1 garlic clove, peeled

4 bay leaves

Zest and juice of one orange

1 tbsp honey

1 tbsp olive oil

Salt

150g soft goat's cheese

Method

  • Preheat oven to 180°C
  • Cut the garlic clove in half, then rub the inside of an oven-proof dish with it
  • Parboil the turnips and once softened slightly, drain and put to one side
  • Mix together the orange juice, zest, honey and oil
  • Put the turnips and pumpkin into the oven dish, and then pour the orange glaze over the top, mixing the vegetables until completely coated.
  • ‪Add in the remaining garlic, scatter over the bay leaves and add a pinch of salt
  • ‪Put the dish into the oven for 25 minutes, or until the vegetables look roasted and ready. Remove from the oven, crumble the goats cheese over the top, then let it melt a little before serving.

Nutrition (per serving)

Energy 193 Kcal

Fat 13.4g (saturated 7.3g)

Carbohydrate 8.5g

Sugars 7.7g

Protein 8.7g

Salt 0.6g


Fibre 2g