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Thai Red Curry Fish

| 30 Minute Meals, Fish & Seafood, Vegetarian, Members only

This Thai red curry fish is a beautifully fragrant and flavorful dish that brings together the richness of coconut milk, the spice of Thai Red Curry Paste, and the fresh brightness of lime. It’s a quick and nourishing meal perfect for any night of the week. Health benefits Packed with protein from firm white fish…

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Red Curry Chicken Stir Fry

| 30 Minute Meals, Chicken, Members only

This Red Curry Chicken Stir Fry is a perfect mid-week meal when you need that perfect balanced meal of protein, veggies and some carbs. Not only is this stir fry quick and easy, it is very tasty and makes a colourful dish to enjoy! The red curry paste can be made ahead anytime and frozen,…

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Quick Thai Red Curry Noodle Soup

| Budget Friendly, 30 Minute Meals, Vegetarian, Soups, Members only

This quick Thai Red Curry Noodle Soup is a recipe that not only promises a burst of Thai-inspired goodness but also does so with utmost ease. Life has a way of keeping us on our toes, and in those moments when time is of the essence, this recipe emerges as a true kitchen saviour. What…

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Thai Red Curry Chicken

| Budget Friendly, 30 Minute Meals, Chicken, Vegetarian, Members only

The first recipe I’m sharing to use your beautiful Thai Red Curry Paste is in this Thai Red Curry Chicken. It’s a beautiful family friendly meal. I used 6 tablespoons of my home made paste and there was no heat at all. But you will need to judge the amount of paste you add yourself….

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Thai Green Chicken Curry

| Make-ahead Meals, Chicken, Freezable Meals, Vegetarian, Members only

This Thai green chicken curry is a delicious dish that’s packed with flavour and nourishing ingredients. Made with a homemade green curry paste, chicken, and fresh vegetables, it’s a simple yet delicious meal that’s perfect for busy weeknights or a comforting weekend dinner. Serve it with rice, quinoa, or cauliflower rice for a meal the…

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Healthy Pumpkin Soup – four ways

| Budget Friendly, Make-ahead Meals, Freezable Meals, Vegetarian, Soups

This healthy Pumpkin Soup recipe is a super comforting dish that you can whip up in no time. The best part? You can easily change it up with four different flavour variations: Thai, Ginger, Indian, or Pumpkin and Bacon. It’s rich, creamy, and perfect for warming you up on a chilly day, plus it’s versatile enough to suit different tastes and dietary needs.. The variations are all SO good, it’s hard to pick a favourite.

Health benefits

Pumpkin is a wonderful source of dietary fibre and a powerhouse of vitamins and minerals. It contains many antioxidants, particularly beta-carotene which is essential for maintaining the integrity of the skin and mucous membranes and essential for optimal vision and immune health. Beyond this, it is very versatile and makes a cracking soup base. The bone broth will support you gut and immune system (to catch up on the benefits of bone broth, click here)

If your kids don’t like pumpkin

My kids really don’t like pumpkin, but they love my healthy pumpkin soup. I find if you pick a flavour variation that appeals to your child. For example, if you’re child loves bacon, chances are they’ll like the bacon version.

Ingredients

With just a few basic ingredients like pumpkin, onion, garlic cloves and broth or stock, this soup is simple yet delicious. You can swap out the stock for a vegetarian or vegan option, and the coconut milk adds a lovely creaminess without any dairy.

How to make healthy pumpkin soup

Start by sautéing your onion and garlic in butter or oil, then add the pumpkin and stock. Let it simmer until the pumpkin is soft and falling apart. Blend it up until nice and smooth (with a immersion blender or processor). if you’re making the Thai, Ginger, or Indian versions, add the coconut milk for an extra layer of flavour. It’s easy, quick, and can be adapted with different spices or ingredients depending on your mood. Seasoning it to taste with sea salt and black pepper really brings out the flavour. If you own a Thermomix, we’ve also included Thermomix instructions for this recipe.

Serving suggestions and how to store

Serve this soup with a side of crusty bread or a fresh green salad for a full meal. If you have leftovers, store them in an airtight container in the fridge or freezer. It reheats beautifully on the stovetop, making it a great option for meal prep or quick lunches.

Vary this healthy pumpkin soup to suit your dietary needs

To make this soup vegan or vegetarian, simply use vegetable broth or stock and olive oil. For a Thai twist, add curry paste and garnish with fresh herbs. The Indian version brings warming spices like garam masala and cumin to the mix, while the Pumpkin and Bacon version offers a smoky, coconut-free option. You can even add extra veggies like carrot or sweet potato to boost the nutritional content.

Healthy Pumpkin soup recipe. Simple and easy with Indian, Thai, Ginger and bacon variations to turn this soup into a taste sensation.
Print Recipe
4.84 from 6 votes

Pumpkin Soup - four ways

This wholesome basic soup can be eaten as it is or spiced up into an extra special dish. For those who generally dislike pumpkin, give the variations a try...you may be pleasantly surprised!
Prep Time10 minutes
Cook Time15 minutes
Total Time25 minutes
Course: Soup
Servings: 4

Ingredients

  • 2 tbsp butter, ghee or coconut oil
  • 1 onion/s -roughly diced
  • 2 clove/s garlic -roughly sliced
  • 1 kg pumpkin -peeled and roughly diced into 2-3cm cubes (or a piece of a larger pumpkin)
  • 750 ml chicken broth or stock (3 cups) or vegetable stock
  • 270 ml canned coconut milk (1 cup)
  • Sea salt and freshly ground black pepper - to taste

Instructions

  • In a large pot, over a medium heat add butter or oil then gently sauté the onion and garlic for a minute or two until translucent.
  • Add the pumpkin and stock, bring to the boil then simmer until the pumpkin starts to fall apart.
  • Allow to cool a little before processing in a blender or food processor until smooth. Taste and season.
  • If you are making the Thai, Ginger, or Indian version, add the coconut milk and mix or blend the soup.

Thermomix method

  • Chop the garlic, 5 sec, speed 5. If adding extras like ginger, add with the garlic.
  • Add the onion, chop 5 sec, speed 5. If making the bacon version add the bacon with the onion.
  • Add the butter, ghee or oil and saute 2 mins, 100, speed 1.
  • Add the pumpkin and chop, 10-15 seconds, speed 7.
  • Add the stock and cook 15 mins, 100, speed 3 (with basket over the lid).
  • Allow to cool a little before adding the coconut milk and puree (taking care it's cool enough) 30 seconds, speed 8.

Make-ahead

  • Re-heat in a pot over a low heat until just hot.

Store

  • Store in an airtight container in the fridge or freezer.

Notes

Thai pumpkin soup

Add a tablespoon of red or green curry paste to the onion stage and cook until fragrant. Garnish with coriander or mint and fresh chilli. A good vegetarian or vegan option.

Ginger pumpkin soup

Add a 1 teaspoon finely grated  fresh ginger root to the onion stage. Also nice with fresh coriander processed through at the end of cooking. A good vegetarian or vegan option.

Indian pumpkin soup

Add a tablespoon of garam masala, 1 tablespoon of ground cumin and 1 teaspoon ginger root to the onion stage. Serve with a dollop of natural yoghurt and coriander. A good vegetarian or vegan option.

Pumpkin and bacon soup (coconut-free)

Omit the coconut milk and add a few rashes of nitrate free bacon to the onion stage. You might also like to add a little cream or cashew cream for dairy-free.

Add a variety of veggies

I very often use a combination of carrot, sweet potato and pumpkin.  This extends the nutrition and variety.

Vegetarian or vegan

Choose vegetable stock. Choose olive or coconut oil to sauté. 

Coconut-free

Replace the coconut milk with cream.
 
 

Which of these is your favourite?  I'd love to receive your feedback in the comments below...

Asian Noodle Soup (supercharged gluten and grain free version)

| Make-ahead Meals, Chicken, Freezable Meals, Soups

This Asian Noodle Soup is dairy-free, gluten-free and grain-free and one of the most nutritious and nourishing meals about. When the weather is hot and humid as it is at this time of year, I often crave a simple soup. Not a heavy chunky or blended soup but an Asian style spicy broth.

As I like to make everything I feed my family as nourishing and tasty as possible, I’m always looking for new and interesting ways to do so. So here it is and as always, with lots of versions to suit your taste and dietary requirements.

Health benefits

Starting with bone broth, the most nourishing  ‘super food’ and digestive tonic of all. For all you need to know about bone broth and how to make it click here. Next is one of my favourite ingredients – rehydrating and mineral rich coconut water! For why it is so very nutritious, click here. A good dose of protein (about 35-40 grams per serve) and stacks of vegetables…what more could you ask for from a meal?

Ingredients

The mix of fresh ginger, garlic, fish sauce, and kaffir lime leaves adds incredible depth to the broth. Whether you use zucchini noodles or opt for rice noodles, this recipe is super versatile. You can adjust the noodles and vegetables to suit your preferences or dietary requirements. I love this made with bok choy or baby spinach, shiitake mushrooms, broccoli and snow peas or beans)

How to make this

Start by simmering your chicken in a delicious broth of chicken stock, ginger, garlic, red onion, and kaffir lime leaf. Once cooked, shred the chicken and set it aside. Add your vegetables, noodles, and coconut water to the broth, bringing everything to a simmer before seasoning with lime juice, fish sauce, and chilli to taste. Divide the broth, chicken, and veggies between bowls and garnish with fresh herbs for a refreshing finish.

Serving suggestions and how to store

Serve this soup steaming hot with fresh chilli and a generous handful of Vietnamese mint, Thai basil or coriander (cilantro). If you have any leftovers, store them in an airtight container in the fridge or freezer for a quick and easy meal later. It’s perfect for meal prep!

Vary this to suit your dietary needs

For a gluten-free version, opt for gluten-free noodles, or go grain-free with zoodles or konjac noodles. Vegetarians can swap the chicken for tofu or egg, and vegans can add extra mushrooms and tempeh, using a vegetable broth and sea salt in place of fish sauce.

Take a look at the variations (below the main recipe) for suggestions to alter the recipe to suit your specific dietary requirements.

Asian Noodle Soup
Print Recipe
4.84 from 6 votes

Asian Noodle Soup - (supercharged gluten and grain free version)

This Asian noodle soup is the perfect comfort dish when you're craving something nourishing and delicious. Loaded with fresh veggies, tender chicken, and the unique balance of coconut water and lime, it’s a simple and wholesome meal that’s perfect for any time of year. Plus, you can easily tweak the ingredients to suit your dietary needs.
Prep Time15 minutes
Cook Time15 minutes
Total Time30 minutes
Course: Soup, Main Course
Servings: 4

Ingredients

  • 400 ml chicken broth or stock -or chicken stock
  • 330 ml coconut water
  • 1 tbsp ginger root -peeled and finely grated
  • 2 clove/s garlic -peeled and finely sliced
  • 1 red onion/s -peeled, halved and finely sliced
  • 1 tbsp fish sauce
  • 1 kaffir lime leaf (optional but recommended)
  • 500 g chicken thigh or breast
  • 2-3 cup/s vegetables (I've used sliced carrot, broccoli florets, shitake mushrooms, snow peas)
  • 200 g noodles (of your choice) (I used a mix of zucchini noodles and a small pack of konjac noodles which are grain free and very much like a rice noodle, available in the health section of the supermarket or health food shops).  You could also use rice noodles which are available in the Asian section of the supermarket.
  • 1 lime/s -juice
  • 1 red chilli/s -or chilli flakes, to taste
  • ¼ bunch/s fresh Vietnamese mint leaves -or regular mint, coriander leaves and Thai basil are delicious (but optional)

Instructions

  • In a medium size pot, add the broth, ginger, garlic, red onion, kaffir lime leaf and fish sauce and bring to a slow simmer.
  • Drop in your chicken and simmer until the chicken is cooked through. Remove the chicken to a plate and shred or slice. Set aside.
  • Now add your vegetables and simmer for a few minutes until they are just starting to soften. If you are using zucchini noodles, add these now too.  
  • Add the coconut water and lime juice and bring back up to a simmer and take off the heat immediately.
  • Taste it and make sure it has a nice balance of sweetness (from the coconut water), saltiness from the fish sauce and sour from the lime juice. Adjust any of the flavours if needed.
  • In a deep bowl place your rinsed and drained konjac noodles (or softened rice noodles). Pour over the broth and divide your vegetables and chicken (returning any juices from cutting) between the bowls.  
  • Garnish with chilli and fresh Asian herbs.

Tip

  • You can also make this using left over cooked chicken. If you do this you can skip the second stage of the method.

Make ahead

  • Re-heat in a pot over a low heat until just hot.

Store

  • Store in an airtight container in the fridge or freezer.

Notes

Gluten-free

Choose a gluten-free noodle.

Grain-free

Choose a grain-free noodle like zoodles.

Coconut-free

Replace the coconut water with more broth.

Vegetarian

You can substitute the chicken with egg (I'd make a thin omelette and add that sliced) and replace the fish sauce with a good pinch of sea salt. Use a vegetable broth to replace the chicken broth.

Vegan

Add extra mushrooms and tempeh and replace the fish sauce with a good pinch of sea salt. Use a vegetable broth to replace the chicken broth.

Onion and garlic-free

Replace the onion and garlic with an extra 2 cm piece of ginger.
 

Like this recipe or have a question? Post in the comments below.