Best Spicy Butternut Squash

_XT16584

Easy start of the week… Mondays have an awful fame for taking us all back to reality and to a world of obligations. What we have to do, our jobs, homes, groceries, children, families, noises. Lazy Sundays leave way to a feeling of having to be back on track. No more ice cream watching that movie and a bit of guilt. This is why I love cooking a bit pot of soup of Mondays that will last me until Friday. Today I would like to share with you an Autumn recipe that is hearty, filling and delicious and of course it’s been made with love and little fat to keep your hearts happy and your hips tight.

Stuffed-Butternut-Squash

Autumn is the season of falling leaves, of yellows and oranges, or warm cozy jumpers of blankets, of Halloween, and in the midst of all this, of Pumpkins!! Starbucks brings their inglorious Pumpkin Spice Latte and I bring the glorious Butternut squash Spice Soup, as they say, each to their own.

A bit on the nutrition side of things… Butternut squash is a pumpkin that has an elongated body and a big butt, a bit like most women 😉 pumpkin are very sweet, like carrots, when cooked they are perfect to bake pies and cakes due this high content of natural occurring sugars, so in principle I wouldn’t recommend having too much pumpkin if you are trying to lose weight, however, their glycemic charge, this is the total amount of carbohydrate that they contain, is relatively low so if the portions are controlled there is no reason to avoid it. This soup is still very low in fat, low in carbs and GI and perfect starter. Additionally it contains a fair amount of curcuma, which is highly antioxidant, helps digestion and it has been linked to Alzheimer prevention and glucose absorption reduction on people with diabetes.

_XT16588

Personally from a taste point of view I find pumpkin soup a bit too sweet so I much prefer the curried version that has a bit of a spice kick and it is much nicer. This version is vegetarian but I have come across the exact same thing but including bacon and I will surely try it in the near future.

Ingredients (serves 4)

½ Butternut Squash

1 red pepper

2 Onions

1 vegetable stock cube in 1 liter of water

½ tsp Paprika

1 tsp curcuma

½ tsp ground pepper

½ tsp ground coriander

1 tsp cumin

¾ tbsp. Extra virgin olive oil

1 tsp Green Tabasco Sauce

Salt to taste

A few sesame seeds & coriander to decorate

Peel and chop the onions and cook them for a couple of minutes in olive oil. Add the butternut squash, mix well and add the spices. Let them soak for 1 or 2 minutes and add the stock. Once it is boiling, reduce the heat to medium low and let simmer until the squash is soft and melty, around 15 to 20 minutes. Taste the sauce and season with salt to taste if needed. Since this recipe has so many spices you might as well skip the salt, it does wonders for water retention to eat lower sodium.

_XT16607

If you are happy with the taste, blend together with a hand blender until the soup is a smooth silky consistency and there are no “boats” floating around.

These soups and anything that contains multiple spices will taste better after a few hours, but if you can’t wait it will still be delicious!

Follow me on Instagram for daily tips & recipes @cook_yourself_slim

 

Advertisements

Skinny Savoury Pumpkin Fritters & Avocado Mash

FullSizeRender (3)

With Halloween almost upon us, I thought today it would be the best day to share with you a recipe that features (again) the star ingredient of the season, PUMPKIN!!

In this case a delicious one we had a couple of weeks ago for brunch in east London.

Asian style pumpkin fritters with lots of spices and avocado mash.

Great for breakfast or brunch, with healthy fats from the avocado, slow carbs and high in fiber, and if you make them like this, also very low in fat and quite calorie controlled!

This version is vegan but it was quite difficult to pan fry the batter, I think that adding a couple of whisked eggs to the mixture would help with the consistency.

It would also be great with a poached egg on top.

Ingredients (for 2 or 3 people)

350 grams of butternut squash or pumpkin

1 tsp of cumin

1 tsp of grated ginger

½ onion finely chopped

1 red chili

2 tbsp fresh chopped coriander

1 tbsp mustard with seeds

1 tbsp black sesame seeds

2 tbsp oat bran or oat flour

Salt & pepper

 FullSizeRender (1)

For the avocado mash…

1 avocado

½ lemon

salt

To make these, boil the pumpkin until soft and add all the spices. Mash until everything is blended. Spray a non-sticky pan with extra virgin olive oil and when hot, add a dollop of the mixture, spread to form a 5 cm oblong fritter and let it cook for 3 to 5 minutes. With the help of a spatula, turn around and repeat. If your pan is big enough probably worth making 2 or 3 at the time.

It was delicious with a bit of Jalapeno Tabasco sauce too.

While they cook, you can mash in a bowl a whole ripe avocado with a dash of lemon juice and some salt (to your taste). Serve together with a slice of lemon and some salad.

Happy Halloween!

FullSizeRender (2)

Best Spicy Butternut Squash Soup

FullSizeRender (2)

Easy start of the week… Mondays have an awful fame for taking us all back to reality and to a world of obligations. What we have to do, our jobs, homes, groceries, children, families, noises. Lazy Sundays leave way to a feeling of having to be back on track. No more ice cream watching that movie and a bit of guilt. This is why I love cooking a bit pot of soup of Mondays that will last me until Friday. Today I would like to share with you an Autumn recipe that is hearty, filling and delicious and of course it’s been made with love and little fat to keep your hearts happy and your hips tight.

Stuffed-Butternut-Squash

Autumn is the season of falling leaves, of yellows and oranges, or warm cozy jumpers of blankets, of Halloween, and in the midst of all this, of Pumpkins!! Starbucks brings their inglorious Pumpkin Spice Latte and I bring the glorious Butternut squash Spice Soup, as they say, each to their own.

A bit on the nutrition side of things… Butternut squash is a pumpkin that has an elongated body and a big butt, a bit like most women 😉 pumpkin are very sweet, like carrots, when cooked they are perfect to bake pies and cakes due this high content of natural occurring sugars, so in principle I wouldn’t recommend having too much pumpkin if you are trying to lose weight, however, their glycemic charge, this is the total amount of carbohydrate that they contain, is relatively low so if the portions are controlled there is no reason to avoid it. This soup is still very low in fat, low in carbs and GI and perfect starter. Additionally it contains a fair amount of curcuma, which is highly antioxidant, helps digestion and it has been linked to Alzheimer prevention and glucose absorption reduction on people with diabetes.

Personally from a taste point of view I find pumpkin soup a bit too sweet so I much prefer the curried version that has a bit of a spice kick and it is much nicer. This version is vegetarian but I have come across the exact same thing but including bacon and I will surely try it in the near future.

Ingredients (serves 4)

½ Butternut Squash

2 Onions

1 vegetable stock cube in 1 liter of water

½ tsp Paprika

1 tsp curcuma

½ tsp ground pepper

½ tsp ground coriander

1 tsp cumin

¾ tbsp. Extra virgin olive oil

1 tsp Green Tabasco Sauce

Salt to taste

A few sesame seeds & coriander to decorate

FullSizeRender

Peel and chop the onions and cook them for a couple of minutes in olive oil. Add the butternut squash, mix well and add the spices. Let them soak for 1 or 2 minutes and add the stock. Once it is boiling, reduce the heat to medium low and let simmer until the squash is soft and melty, around 15 to 20 minutes. Taste the sauce and season with salt to taste if needed. Since this recipe has so many spices you might as well skip the salt, it does wonders for water retention to eat lower sodium.

If you are happy with the taste, blend together with a hand blender until the soup is a smooth silky consistency and there are no “boats” floating around.

These soups and anything that contains multiple spices will taste better after a few hours, but if you can’t wait it will still be delicious!

Follow me on Instagram for daily tips & recipes @noledigasanadiequeestoyaqui

FullSizeRender (1)

Marinated lamb with Capsicum & Onion

broc and sk 

I found a recipe very similar to this one in a diet friendly collection of recipes recommended by a well-known personal trainer and dietician called Louise Parker. She has a pretty good method that reduces the carbs to a minimum and emphasizes the importance of an active lifestyle, and eating what she calls “beautifully” basically always enjoying what you are eating. If you are not enjoying it, and it is so delicious, why waste your calorie intake with it. Pretty sound logic to me!

Anyhow, I tried one of her recipes and I made my own version of it, that I would like to share here.

This recipe is very low in carbs, high in protein and low in fat, and makes a perfect dinner for one, two or even a party, since it can be prepared in advance and cooks relatively quickly.

Ingredients (serves 2)

300 gr. lean lamb steak

½ an onion

¼ red capsicum

Skewers

For the marinade

1 lemon

2 cloves of garlic

1 teaspoon of chili flakes

Salt & pepper

½ teaspoon of cumin

Cut the meat alongside two create two long and narrow pieces and then cut into 1 inch cubes. Prepare the marinade with the juice of one lemon, 2 crushed garlic cloves and all the spices and mix with the meat. I suggest you store it in a tight closed box because it smells really strong of garlic. It is best if left overnight, but if you don’t have time, at least needs to sit there for an hour.

FullSizeRender

FullSizeRender (1)

FullSizeRender (2)

 

Chop the onion and the capsicum in large quarters and build the skewers alternating meat, onion and pepper. Set in a tray, over cooking foil sprayed with olive oil and put in a preheated over (180C) for 8 minutes, then turn on the grill and grill for 2 minutes on each side until golden/charred according to your preference. (remember that the grill only works when the tray is around 10 cm from it, so don’t put the tray very far down the oven.

FullSizeRender (3)

I served it with broccoli tender stems lightly pan roasted and Goma dressing. The Goma dressing is a Japanese sesame dressing with a nutty toasted flavour that goes fantastic with broccoli. You can find it in Japanese food shops.

broc

view