Nutrition content per serving : Per Serving: 207 calories; protein 9.2g; carbohydrates 17g; fat 5 g, sodium 528mg.
- 2 table spoons Olive oil
- 1 onion, chopped
- 3 cups chicken broth/ vegetable broth
- 8 cups broccoli florets
- 3 tablespoons all-purpose flour
- 2 cups milk / Almond milk unsweetened
- Salt and ground black pepper to taste
Put olive oil in pot, and saute onion and celery until tender. Add broccoli and broth, cover and simmer for 10 minutes.
Pour the soup into a blender, filling the pitcher no more than halfway full. Hold down the lid of the blender with a folded kitchen towel, and carefully start the blender, using a few quick pulses to get the soup moving before leaving it on to puree. Puree in batches until smooth and pour into a clean pot. Alternately, you can use a stick blender and puree the soup right in the cooking pot.
In small saucepan, over medium-heat melt 3 tablespoons butter, stir in flour and add milk. Stir until thick and bubbly, and add to soup. Season with pepper and serve.
Nutrition Per Serving: 262 calories; protein 3.7g; carbohydrates 18g; fat 22.2g; sodium 595.7mg.
- 3 avocados - peeled, pitted, and mashed
- 1 lime, juiced
- 1 teaspoon salt
- ½ cup diced onion
- 3 tablespoons chopped fresh cilantro
- 2 tomatoes, diced
- 1 teaspoon minced garlic
In a medium bowl, mash together the avocados, lime juice, and salt. Mix in onion, cilantro, tomatoes, and garlic. Stir in cayenne pepper. Refrigerate 1 hour for best flavor, or serve immediately.
BeetRoot Pumpkin Feta Quinoa Salad
Nutrition per serving 561Calories, Fat 15g; Fibre 11.7g; Protein 17.6 g,;Sodium 277 mg; Carbs 45g.
- 3 chopped beets
- 1/3 cup virgin olive oil
- 800g Pumpkin peeled, cut into 3cm pieces
- 400g quinoa, rinsed
- 2 oranges, peeled, white pith removed
- 1 tbsp honey
- 1 tsp wholegrain mustard
- 1/3 cup flat-leaf parsley leaves/ coriander , chopped
- ½ cup walnuts, toasted, chopped
- 120g feta, crumbled
- Salt and pepper
Preheat oven to 200C. Spread Pumpkin and Beets over a lined baking tray. Top with thyme ( optional) Drizzle over 1 tablespoon oil. Toss to combine. Bake , turning once, for 25 mins or until tender. Set aside to cool.
Cook Quinoa. Set aside to cool
Squeeze orange into the bowl. Add honey, mustard , orange juice and remaining oil in a screw-top jar to combine.
Toss pumpkin, beets, quinoa, parsley, walnuts and feta in a large bowl. Drizzle with dressing and season.