Butternut Squash Soup

Having developed an unhealthy obsession with junk food in the build up to deadlines it was time to cut back on the rubbish and fill myself with something that doesn't contain enough calories to feed a whole family for a week. This vegetable soup is a great balance of flavours and for me a little taste of home, as it is one of my Dad's signature dishes.

Serves 6

Ingredients
1 butternut squash
1 parsnip
1 red chilli
1 large onion
3 large tomatoes
2 garlic cloves
Mixed herbs
Calorie controlled cooking spray
1litre vegetable stock

Method
1. Preheat the oven to 200oC/ Gas mark 4.5
2. Peel and de-seed the butternut squash, chop into bite sized pieces along with the parsnip
3. Chop the onion and tomatoes into quarters
4. Finely dice the chilli and put in a roasting tray with the rest of the vegetables
5. Peel the garlic and leave whole, put with the vegetables
6. Spray all the vegetables with cooking spray and sprinkle with herbs
7. Bake for 40 minutes, turning frequently to ensure even cooking
8. Place all of the vegetables in a large bowl, slowly add the stock, blitzing with a hand blender until you have the required consistency.

For best results serve it just like my Dad does, piping hot with crusty bread and a good film on a Sunday afternoon with your best friend.

Stuffed Mushrooms

Going vegetarian is something I try to do at least once a week, not only because I have turned a little bit health conscious but because it really is amazing the amount of things that you can do with the humble vegetable. This recipe is quick and easy to make and is also a winner for all calorie counters.

 

2 servings

Ingredients

• Calorie controlled cooking spray

• 4 large mushrooms

• 1 onion

• 1 garlic clove

• 1 lemon

• Small bunch of fresh thyme

• 3 courgettes

• 2 tablespoons soy sauce

• 100g spinach

• 100g quark

• 1 spring onion

• 50 ml water

• 1 sweet potato

• 1 aubergine

• 1 red pepper

• 150g brown rice

Method      

1.    Preheat oven to 180c/Gas mark 4

2.    Chop the sweet potato, aubergine, red pepper and one of the courgettes into bite sized pieces. Spray with calorie controlled cooking spray and bake in the oven for 30-40 minutes. turning half way through

3.    Cook rice by packet instructions (normally boil for around 20-30 minutes)

4.    Chop the onion and crush the garlic and add these to a large frying pan and fry with cooking spray until softened

5.    Zest the lemon and dice the remaining courgettes. Add to the frying pan with thyme leaves, soy sauce and spinach. Remove from the heat

6.    Thinly slice the spring onion and mix in with the quark. Add to the frying pan

7.    Spoon this mixture into the mushrooms and place in a roasting tray. Pour the water into the tray and bake for 15 minutes, until the filling is golden.