RECIPES: AUTUMN 2018
Enjoy the nourishing flavours and comforting colours of Autumn in these delicious recipes from The Healthy Chef, Teresa Cutter.
Roasted pumpkin & carrot soup
Roasting the pumpkin and carrot intensifies the already scrumptious flavour of these vegetables, allowing a delicate sweetness to come through the finished soup dish. For a creamy meal, you can also serve this soup with a light drizzle of coconut cream or organic natural yoghurt.
2 tablespoons olive oil
pinch of sea salt and black pepper
pinch of ground cinnamon
1 litre water
5g fresh ginger, grated (optional)
Preheat your oven to 200°C. Peel and chop pumpkin into small chunks and place on a lined baking tray. Wash carrots, keep the skin and chop roughly. Place them on a separate lined baking tray. Drizzle the olive oil over vegies on the two trays. Season each tray with sea salt, pepper and cinnamon. Mix the oil and seasoning through the vegetables using your fingers. Roast for 40 to 45 minutes or until vegetables are cooked through and caramelised. Combine pumpkin and carrot in a high-performance blender. Add 3 cups of water and ginger, if using. Blend until smooth. Add another cup of water to adjust consistency. Serve hot and feel the nourishment.
Beetroot, pomegranate & pistachio salad
The delicate sweetness of golden and red beetroot is accentuated when they are roasted in the oven then allowed to cool gently. Beetroot is one of the richest dietary sources of antioxidants and naturally occurring nitrates, which boosts blood flow throughout the body, helping to oxygenate and energise the brain, heart and muscles.
3 tablespoons pomegranate molasses
juice from ½ lemon
60ml cold-pressed olive oil
1kg baby beetroots (golden and red varieties)
150g wild baby rocket (arugula)
80g labna (or your choice of Persian feta or grilled haloumi)
handful of pistachio nuts, chopped
pinch of ground black pepper
fresh pomegranate seeds
To make the dressing, combine all the dressing ingredients until creamy. I like to whisk them together. Taste and adjust if needed. Store in a screw-top jar in the refrigerator for up to 5 days.
To make the salad, preheat your oven to 180°C. Cut off the leaves from the beetroot and wash well with the skin still on. Wrap each whole beetroot in foil and place onto a baking tray. Roast for about 30–35 minutes. Remove from the oven and allow to rest in the foil for about 1 hour: this process allows the skin to be removed easily. Remove the foil and peel the skin off the beetroot with your fingers. Cut beetroot in half and leave a few whole if they are smaller. Arrange onto a serving platter or large bowl along with wild rocket leaves. Arrange the labna then pistachio over the top. Drizzle the dressing over the top just before serving (smashed raspberry dressing is also fantastic). Enjoy!
Teresa Cutter, aka The Healthy Chef, is one of Australia’s leading authorities on healthy cooking. A chef, nutritionist and fitness professional, she is author of the Purely Delicious and Healthy Baking cookbooks, available from thehealthychef.com. The Healthy Chef Recipe App is available from the App Store and Google Play.