June 17, 2020
Zucchini, asparagus and mint soup
Packed with vegetables, this soup is good for both your health and your tastebuds.
INGREDIENTS
- 340g (about 2 bunches) asparagus, trimmed
- 2 1/4 tbs extra virgin olive oil, plus extra to drizzle
- 1 bunch spring onions, thinly sliced
- 2 garlic cloves, thinly sliced
- 1kg green zucchini, roughly chopped
- 2L (8 cups) vegetable stock
- 4 zucchini flowers, stalks thinly sliced, flowers reserved
- 1/2 bunch mint, leaves picked
- Juice of 1/2 a lemon
- 1/3 cup (80g) of coconut milk, sour cream or raw milk
- Thinly sliced long red chilli and bread, to serve
METHOD
- Cut the tips off the asparagus and set aside until needed. Roughly chop the stalks.
- Heat 2 tbs oil in a large saucepan with a lid over medium heat. Add spring onion and garlic, and gently fry, stirring occasionally, for 5-10 minutes until soft.
- Add asparagus stalk, zucchini, and stock and increase heat to high. Bring to the boil, then reduce to a simmer and cook, covered, for 20 minutes or until very tender.
- Remove from the heat and carefully blitz with a stick blender until smooth. Season, then return pan to low heat. Stir in the asparagus tips and tear in zucchini flowers, then increase heat to high and bring to the boil. Reduce heat to medium and simmer for 2 minutes or until tips have softened.
- Heat the remaining 1 tsp olive oil in a small frypan over high heat. Add the sliced zucchini flower stalks and cook, stirring occasionally, for 5 minutes or until slightly tender and golden. Remove from heat and stir through the mint leaves and lemon juice.
- Divide the soup among serving bowls. Top with a dollop of coconut cream, fried zucchini stalk mixture, and chilli. Drizzle with olive oil and serve with bread.
NOTES
Serves: 4
Prep time: 15mins
Cook Time: 40mins
Ingredients: 11
Difficulty: Easy
In this bulletin we discuss updated information on the Ketogenic Diet. . .
Ingredients Salad 1 cup farro, dry ½ cup quinoa, dry 2 cups reduced-sodium vegetable broth (for cooking grains) 2 cups cooked chicken breast, diced or shredded 1 cucumber, diced 1 cup cherry tomatoes, halved 1 green bell pepper, diced ¾ cup canned corn, drained and rinsed ½ cup black olives, sliced ¼ cup red onion, finely diced 1 cup chickpeas, drained and rinsed ¼ cup fresh parsley, chopped ½ cup feta cheese, crumbled Dressing ¼ cup olive oil 3 tbsp red wine vinegar (or apple cider vinegar) 1 tsp Dijon mustard 1 tsp dried oregano 1–2 tsp honey or maple syrup (to taste) ½ tsp salt (adjust as needed) ¼ tsp black pepper Instructions Step 1 - Cook the grains Rinse farro and quinoa. Combine with vegetable broth in a pot. Bring to a boil, reduce to a simmer, cover, and cook 20–25 minutes until tender. Drain any excess liquid and let cool slightly. Step 2- Prepare the salad base In a large bowl, add cooked grains, chicken, cucumber, tomatoes, bell pepper, corn, olives, red onion, chickpeas, and parsley. Step 3 - Make the dressing Whisk olive oil, vinegar, Dijon mustard, oregano, honey/maple syrup, salt, and pepper until smooth. Step 4 - Assemble Pour dressing over the salad and toss gently to combine. Sprinkle feta on top and mix lightly. Step 5 - Chill or serve Serve immediately or refrigerate 30–60 minutes to let flavors develop. Nutrition and Cooking Times Prep time: 20 minutes | Cook time: 30 minutes | Total time: 50 minutes Nutrient Value: Calories: 520 -560kcal | Protein: 38-42g | Fat: 20-23g | Carbohydrates: 48-52g | Fibre: 11 - 14g
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