Autumnal Delights

Ahhh...nothing is nicer than a homemade hot soup on a Sunday. My family are enjoying this warming treat throughout the week too!


We can feel hard-done by in the veg department in winter, not being able to get our normal local, seasonal salads and summer veg so easily (and reasonably) after September. 

Well, not me...not this autumn. 
I experienced the joy of receiving a mixed squash veg box from Riverford Farm last week. I was expecting a couple of butternuts and a pumpkin or two. But instead I got the full array...Green Kabatcha, Red Kabatcha, Harlequin and a lone white one called a Baby Boo (that one's for you Bec)!

Anyway, I decided to make a soup with some of mine. Simple, quick and deliciously nutritious. 

I've called it my Scrummy Squash Soup with garlic and rosemary. 

Recipe? Ok:
2 tbsp extra virgin olive oil
1 onion, chopped
3 large garlic cloves, crushed

A couple of carrots (I find the organic ones have the most carrotiness)
A handful of celery stalks (for those that don't like celery, the flavour doesn't come through, it just adds a nice, healthy salty flavour)

8 tsp low sodium, vegetable bouillon powder (really tasty, healthy stock)
A squash or pumpkin of your choice, de-seeded and chopped to 5cm pieces
3 stalks of fresh rosemary
Celery salt (optional)
Cracked black pepper

Method:
Preheat the oven to 200c/gas 6/400f. In a large pan, fry the onions and garlic for a few minutes, until soft, in 1 tbsp of the olive oil. Add 8 tsp of bouillon, followed by 2-3 litres of boiled water.

Meanwhile, drizzle the squash with 1 tbsp olive oil and roast in the oven for 45 mins or until soft and golden. Its easier to leave the skin on for roasting, so you can peel it off once cooled. I always find peeling it raw, quite a faff.

After the broth has simmered for about 30 minutes, turn the heat off.

Wrap the rosemary in greaseproof paper and roast in the oven for just a few minutes. When you can smell the herby delight...its ready. We don't want a charred stem!

Allow the squash to cool. Carefully peel off the skin and chop the flesh into smaller chunks as you add it to the broth.

Using a hand blender, puree the broth to your desired consistency - chunky or smooth is equally tasty. Add the rosemary, season generously and warm through. Serve with a little crème fraiche spiralled on top and some crusty sour dough bread.

Mmm, my mouth is watering!

I'm a nut for a nut!

My current love is nuts. 

I'm not saying Nathan has gone mad, nor am I referring to a desire for the male genitalia either. I mean, I love eating nuts!

I'm still now finding new facts about these simple, easy-to-miss little fellas! Here are my favourites, along with why you need them in your life...

Almonds
Packed with calcium for strong bones and teeth, vitamin B2 for good skin, red blood cells and eyesight, these smooth, milky tasting nuts not only have the highest level of fibre compared to other nuts, but also have pre-biotic properties meaning they help our healthy bacteria to thrive.

Cashew nuts
A curly nut with a softer crunch to it, have the most iron of all nuts. This makes it a good choice for veggies. It also contains magnesium which among other roles, helps the body to process fat and protein.

Pecans
These are just packed with flavour. They go well with savory dishes (think rocket and pear salad with crushed pecans and balsamic glaze) and sweet dishes (I'm yet to make one myself but I do love a pecan tart). One ounce (20 halves) contains over half your recommended daily allowance of manganese - this helps the body form connective tissue and sex hormones as well as playing a role in calcium absorption and the regulation of blood sugar levels.

Pistachios
These are a good choice for healthy snacking - they only contain 150 calories and 1.5g of saturated fat per ounce, which works out to be 49 kernels! For a healthy swap, replace the Parmesan/pecorino cheese usually used in Pesto, with raw, unsalted or roasted pistachios. Whiz together a big bunch of fresh basil, 2-3 tablespoons of olive oil, 2-3 cloves garlic, 2 oz pistachios and a little cracked pepper and sea salt for a tasty, healthy pasta sauce. 

Hazelnuts
One of my personal faves. Their skins can be a little bitter, so the roasted ones have the best flavour in my book. I love them in muesli (try making your own!) or just on their own as a snack. I've also seen many delicious fruit crumble recipes with roasted crushed hazelnuts sprinkled into the topping. They contain good levels of vitamin E (good for hair, skin & nails) and also folate (a B vitamin), which helps the body form red blood cells.

Seeds
Seeds are just as amazing when it comes to nutrient content. Smaller but no less mighty.

Pumpkin
This yummy green seed is hulled and dried in the format we know it. A 28g serving provides around a quarter of your recommended daily allowance of iron. That's one mighty seed!

Sunflower
These contain good levels of Thiamine, also known as vitamin B1 - essential for the body's conversion of carbs to energy-giving glucose. Scatter them on your fruit salad for a complex carb and protein combo that will keep your energy levels up.

Flaxseed/linseed
These are a great superfood in my opinion. They have high levels of insoluble fibre, so they'll help clear out any sluggish bowel! They also contain plant substances called a lignans, which when in the body, become phytoestrogens. Ladies: these may mimic estrogen, the natural hormone in our bodies that drops during menopause, which in turn could help to help reduce symptoms like hot flushes. 

All their goodness is within the seed, so to get the most nutrition from them, grind the seeds using a coffee grinder - they just pass through your system whole otherwise! Keep the grounds in the fridge as their oil content can make them go off. Worth a sprinkle on your cereal if you ask me!