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Wednesday, April 28, 2010

Diabetic Roasted Pumpkin and Parsnip Soup

If you are diabetic or watching your weight, then this delicious winter soup is ideal. It is full of goodness but has hardly any fat in it.
If you don't need to worry about fat, you can always substitute the skim milk with light cooking cream for a richer, creamier taste.


1 brown onion - peeled and chopped
2 large carrots - peeled and roughly chopped
2 large parsnips - peeled and roughly chopped
350g butternut pumpkin - peeled and cubed
spray oil such as olive or canola
3 teaspoons vegetable or chicken stock powder
3 cups hot water
1/4 cup skim milk ( or light cooking cream)


Preheat oven to 200C.
In a large baking dish, place carrots, parsnips, pumpkin and onions. Spray some oil over them and roast for approx 25 mins or until they are golden brown and tender.
Remove from oven and place in a large saucepan. Add the stock powder, water and skim milk (if using cream, add it later, just before serving). Season with some sea salt and freshly ground black pepper.
Cook for approx 10 - 12 minutes and then remove from stove to cool down slightly.
Using either a blender or hand held blender, process soup until smooth.
If necessary, add some more water to achieve right consistency and if using cream instead of skim milk, add this and then reheat gently on stove.
Serve with some crusty bread.

Meatloaf Recipe

As food prices are spiralling it is important to go back to basics with cooking. Often the cheaper cuts of meat, when cooked correctly, have much more flavour than the more expensive ones. This is where slow cookers, pressure cookers and oven baking ensure that you get the best out of the cheaper cuts.
My mum used to make the best meals out of just using mince steak and I can always remember the wonderful aroma whenever she made this meatloaf recipe. It is just so simple and easy to make and will serve 4 large servings.


650g pure beef mince ( I like to use one with a little bit of fat to give it flavour and moisture)
1 medium brown onion - peeled and chopped
2 medium size eggs
2 slices fresh white bread
1 medium size fresh tomato (organic is best)
small amount of sea salt
bush seasoning with mountain pepper
1/4 teaspoon hamburger seasoning (optional)
1 tablespoon dried or freshly chopped parsley


Preheat oven to 180C in fan forced oven.
Cut crusts off bread. Slice thinly into fingers and then finely chop them.
Finely dice the fresh tomato. Do not have to remove skin.
Place all ingredients into a large mixing bowl and with your hands, mix through thoroughly so all ingredients are well combined.
Tip mixture into a non stick loaf tin and bake for approx 1 hour. Test at about 50 minutes and if you prefer the mixture slightly medium rare, you can take out then.
This is delicious served hot with creamy mashed potato, carrots and green beans. You can make a thin gravy, using the juices left in the pan and pour over meat and potatoes.
It can also be served cold with a lovely tossed salad and some crusty bread.