BROCCOLI AND SWEET POTATO SOUP 西蘭花甜薯湯

Wheat, gluten, corn, soya, nightshade, egg & nut free

This month I found myself with a fridge full of celery and broccoli – so you may find both vegetables appearing rather frequently in the next few recipes. However, the recipes are very tasty – even if I say so myself!

If your broccoli is getting a little elderly and yellow, this is a great way to use it up.

Ingredients -

1 large or 2 medium onions

1 medium head of broccoli with the stalk

1 large (450g) sweet potato

1.3 litres wheat and gluten-free vegetable stock

sea salt and freshly ground black pepper

Optional garnishes:

3 tsp sesame seeds
6 young spring onions, finely chopped

Instructions -

Peel and slice the onions roughly, slice the stalk of

the broccoli and break up the florets and peel and

dice the sweet potato.

Put all in a large pan with the stock, bring to the boil

and simmer, covered for 20–30 minutes or until all

the vegetables are soft.

Purée in a food processor and then return to the pan

and season to taste.

The soup is very good as it is but if you wish to ‘fancy

it up’ a bit, add any of the garnishes above before

serving.

SERVES 6 – PPER PPORTION

180cals – 9g protein

7g total fat – 3.5g sat / 1.7g mono / 1.1g poly

21g carbohydrate of which 8.5g sugar

4.5g fibre – 251mg sodium / 0.6g salt

106mg calcium

GOOD SOURCE OF: Vitamin B1, folate

Carrot & Lentil soup 甘筍扁豆湯

CARROT & LENTIL SOUP

Wheat, gluten, corn, soya, dairy & nut free

A real North African soup with lots of flavour. You can leave the garlic out, if you cannot eat it, and it will still taste good.

The crumbled bacon (or Redwood’s crumbled ‘cheatin' rashers’ – see www.redwoodfoods.co.uk) add extra flavour although

they are straying somewhat from the soup’s ethnic origins! In the picture below we had just sqeezed in the lemon juice

and added a couple of leaves of flat-leaf parlsey.

Ingredients -

3 tbsp olive oil

4 large cloves garlic peeled and sliced (optional)

2 heaped tsps ground cumin

1/2 level tsp ground coriander

400g carrots
300g red lentils

1.3 litres gluten/wheat-free vegetable stock

sea salt and freshly ground black pepper

juice 1–2 lemons

4–6 rashers bacon, chopped small and briskly

fried till crisp (optional)

Instructions -

Heat the oil in a heavy pan and add the garlic, cumin and

coriander. Stir and cook for a minute or two taking great

care that it does not burn.

Add the carrots and continue to cook gently for a further

5 minutes.

Add the lentils and the stock, bring to the boil, cover and

simmer for 35–40 minutes or until the carrots are quite

cooked.

Purée in a processor or liquidiser and adjust the seasoning

to taste.

To serve, reheat, add lemon juice to taste and sprinkle with

the bacon (or cheatin’ rashers) bits.

SERVES 6 – PER PORTION

317cals - 23g protein

17g total fat – 2.5g sat / 6g mono / 1.5g poly

33g carbohydrate of which 7g sugar

4g fibre – 245mg sodium / 1.7g salt

43mg calcium

GOOD SOURCE OF: Vitamin B1, B6, iron & zinc

(Source: FoodsMatter)

CHILLED CELERIAC AND MINT SOUP

CHILLED CELERIAC AND MINT SOUPP

Wheat, gluten, corn, nightshade, egg & nut free; can be animal milk or soya free

A delicious delicate and creamy soup for a summer evening; the fresh herbs prevent it tasting too rich or cloying.

500g trimmed celeriac root

1 large leek

1.2 litres wheat and gluten-free vegetable

stock

220ml cow’s goat’s, soya or oat cream,

depending on what you can eat

sea salt and white pepper

handful of fresh chives, chopped

6 sprigs young, fresh mint

Cut the celeriac into large dice and trim and

slice the leek thickly.

Put both into a pan with the stock, bring to

the boil and simmer for 20–30 minutes or

until the celeriac is quite soft.

Purée in a food processor.

Return to the pan or a bowl and allow to cool.

Add the cream and season to taste with salt

and pepper, then chill.

When ready to serve adjust the seasoning if it

needs it then serve in bowls sprinkled with

the chopped chives and decorated with the

top of the sprig of mint.

SERVES 6 – PPER PPORTION

88cals – 2.6g protein

5.4g total fat – 1.1g sat / 0.5g mono / 0.1g poly

6.6g carbohydrate of which 5g sugar

4.6g fibre – 176mg sodium / 0.44g salt

Green pea and chicken soup 美味青豆雞湯

GREEN PEA AND CHICKEN SOUP

Wheat, gluten, corn, soya, nightshade, dairy, egg & nut free

You can go for an all chicken meal here – the soup first, delicately flavoured with the pea and mint, followed by

the delicious salad opposite! Or if that is overkill, save the soup for the following day.

Ingredients -

3 young leeks, very finely sliced

3 bay leaves and 3 large sprigs of fresh thyme

(or 3 tsp dried)

1 medium-large free-range chicken, organic

if you can run to it

1 tsp each sea salt and black peppercorns

3 litres water

300g organic peas
leaves from 4 large sprigs fresh mint

Instructions -

Put the leeks, bay leaves and thyme in a large pot with the chicken, salt and pepper and the water.

Cover, bring very slowly to the boil and simmer very gently for 11/2 hours.

Carefully remove the chicken (including any spare bits of bone or fat) and set aside.

Remove the bay leaves and thyme and discard.

Purée the peas and mint in 2 ladlefuls of the stock then add a further 1.2 litres of the stock and mix well.

Remove the breast and thigh meat from the chicken and set aside to make the salad opposite.

Carefully remove the remaining meat from the chicken bones and add to the soup.

To serve, reheat gently and adjust seasoning to taste.

SERVES 6-8 – PER PORTION

233cals – 35g protein

8g total fat – 2.5g sat / 3g mono / 2g poly

5g carbohydrate of which 1.7g sugar

2g fibre – 374mg sodium / 0.9g salt

29mg calcium

GOOD SOURCE OF: Vitamin B1, B2 & B6

MOULES MARINIERE clam soup 香濃蜆肉湯

MOULES MARINIERE
Wheat, gluten, corn, soya, nightshade, dairy, egg & nut free
Once an 'r' comes into the month, shellfish such as oysters and mussels suddenly appear in the fishmongers.
Moules mariniere is always thought to be off the menu for dairy allergics/intolerants as the classic recipe includes lot of cream.
However, you can make a delicious soup/sauce without any cream – or, if you want to add a creamy touch, you can use a soya cream.

Ingredients -
600-800g clams
2 tbsp oil from clams
2 large onions, finely chopped
2 cloves garlic, peeled and crushed
600ml dry white wine
200ml cream
Black pepper
3 tbsp chopped parsley

Instructions -

Heat the oil in a large wide pan and add the onions and crushed garlic.
If you do not have a big enough saucepan to fit all the clams, cook them in two pans.
Cook the onions and garlic gently for 4–5 minutes or until the onions begin to soften.
Add the wine and the clams, shake the pan vigorously with the lid on then simmer for 2-3 minutes.
Remove from the heat, add the cream, and transfer the clams to a hot tureen or individual plates. Season the sauce to taste then spoon it over the clams.
Sprinkle over the chopped parsley and serve at once.

SERVES 6 – PER PORTION