Carrot, squash & lentil soup

This is a gorgeous warming soup with lots of fresh ginger and roasted garlic to support your immune system, detoxification, and blood sugar regulation.

Red lentils are full of fibre to keep your gut microbes happy, plus they’re a great source of vitamins B9 or folate (tissue and cell growth and function), copper (red blood cells, nervous system support), manganese (immune system regulation and bone formation), and iron (red blood cells, oxygen transport, energy) amongst others. You’re getting some more fibre from the squash and carrots (happy gut bugs!) plus antioxidants (cell damage/cancer-prevention), vitamin C, beta-carotene (converts to Vit A for eye health), and B6 (supports mood), so there’s all the good stuff in this recipe! Perfect for this time of year.

Ingredients

Serves 6

·      4 large garlic cloves (unpeeled)

·      1 large onion, chopped in thick half-moons

·      1 medium butternut squash (approx. 600-700g), 2cm dice

·      3 large carrots (300g), 2cm dice

·      1 thumb ginger, peeled and grated (I use a microplane)

·      1.5L chicken or veggie stock, warmed

·      100g red lentils, rinsed well

·      1 tsp sea salt

·      Lots of black pepper

Method

·      Heat the oven to 180 c, add the veggies to a large roasting tray, drizzle with olive oil and mix with a pinch of salt.

·      Put in the oven for 20 minutes, then turn and put back in for approx. another 20 minutes until completely softened.

·      Take the veggies out and remove the garlic, chop the root ends off and squeeze out the cooked cloves into a large stock pot, then scrape in the onions, squash and carrots.

·      Deglaze the roasting tray with a ladle or two of stock and add to the pan along with the ginger and the rest of the stock.

·      Bring to the boil and then blitz with a hand blender until smooth.

·      Add the lentils and simmer with the lid on for another 25 minutes.

·      Finish by adding the salt and lots of pepper for extra heat.

Pumpkin soup with chilli & ginger

It wouldn’t be Halloween without the obligatory pumpkin soup post would it?! Like Lockdown without banana bread...
My recipe this year took a slightly unexpected, but interesting, turn with the addition of coconut milk, chilli, lime and my latest discovery: dark roast peanut butter (linked in the ingredients). If you’ve never tried it you need to, it’s umami heaven! So good on toast too.
I’d originally planned to make more of a classic pumpkin soup with white wine and cream, but I went in a different direction and ended up using more Thai style flavours, which makes sense of the peanuts, right? They bring a deep savoury back note rather than being an obvious addition, I don’t think many people would be able to guess they were there, but they add a lovely subtle umami richness.
There’s also fresh ginger, a little chilli heat and a zing of lime - a bright note to counteract the sweetness of the roasted vegetables - essential in most dishes imo.

This recipe is for a big pan of soup so halve it if you prefer, but I always like to make extra for the freezer.

Ingredients

Makes 2.8l or 8 servings

• 1 medium sized pumpkin

• 1 squash, chopped weight approx 800g ex seeds

• 2 large onions, diced

• 30g fresh ginger, grated

• 1 tsp dried chilli flakes

• 1 stock cube

• 1l water

• 400ml coco milk

• 1 tbsp dark roast peanut butter

• 2.5 tsp sea salt

• Handful of toasted pumpkin seeds

Method

• Preheat the oven to 180ºc.

• Peel and chop the squash into wedges; place on a large tray with 1.5 tbsp rapeseed or olive oil, sprinkle with sea salt and mix well to coat. Place in the oven for 15 minutes, turn and repeat; the squash should be browned on at least a couple of sides. Remove from the oven and set aside.

• Chop the pumpkin in half, you might want to cut off the stalk at the top first though. Then put on a large roasting tray, covering the cut sides loosely with foil and place in the oven for approx 1 hour. Test by sticking a knife in at this stage and see if it is soft all the way through, if not put back in the oven for 30 minutes and repeat if necessary. Set aside to cool a little while you chop the onions.

• Heat 1 tbsp rapeseed or olive oil in a large pan and add the onions, cooking for about 15-20 mins on low.

• Once the pumpkin has cooled enough to touch it, cut out and throw away the seeds, then scrape the flesh out of the skin and put in a bowl. Keep the water that has been released from the pumpkin while cooking as this will go into the soup to add extra flavour.

• Once the onions are softened add the ginger, mix well and warm for 1 minute. Then add the squash, pumpkin and pumpkin water, chilli, crumbled stock cube, 1l of water, peanut butter and coconut milk; simmer for 15- 20 minutes.

• Blitz with a stick blender; you may need to add 100-200ml of water to get the right consistency, just do it gradually and then add the sea salt one tsp at a time. The quantity of extra water needed and salt will vary slightly depending on the size and how watery your pumpkin was.

• Serve with sourdough and a sprinkle of toasted pumpkin seeds.

Tip

• Cook the squash or pumpkin on the previous day to save time when making the soup as they take awhile too cook and use a lot of oven space.

• If it’s not pumpkin season then just use another butternut squash instead.

Clean green smoothie

I’ll admit it - I’ve never been a fan of hardcore green smoothies. I’d much rather eat my vegetables than drink them! But I wanted to create something light, fresh, and genuinely enjoyable - not something you sip just for the health benefits. This one hits the mark: it’s crisp, cooling, and packed with nutrients, with mint, lime, and ginger giving it a bright, refreshing lift.

Lower in protein but perfect as a refreshing nutrient boost when you fancy something light and revitalising.

Ingredients

Protein: ~3–4 g
Fibre: ~3–4 g

Serves 1

• 30g spinach

• 70g banana

• 20g avocado

• 3-4 mint leaves

• 5g fresh ginger

• 1 tbsp lime or lemon juice

• 210ml cold water

Simple ways to boost protein:

• Add 1 tbsp unflavoured collagen or whey isolate → +8–10 g protein, dissolves easily, no flavour.

• Add 2 tbsp Greek yoghurt → +5–6 g protein, adds light creaminess but still fresh.

• Use ½ nut milk + ½ soy milk → +3–4 g protein, minimal flavour change.

Ways to increase fibre:

• Add 1 tsp chia or ground flaxseed → +1–2 g fibre, still smooth when well blended.

• Add ½ kiwi or cucumber → light, hydrating, and subtle in flavour.

Method

• Add all the ingredients to your blender and blitz throughly