How to prepare

1. Wash and trim vegetables ready for chopping and slicing.
2. Slice the leeks, celery, carrots and mushrooms, and chop the onions.
3. Peel the butternut squash, cut in half and remove seeds (remember to keep the seeds for planting)
4. Peel and finely chop the garlic cloves and fresh ginger.
   

How to cook

1. Melt butter and/or oil gently in a large saucepan (with lid).
2. Gently saute the onions, garlic and ginger in the melted butter/oil until onion is soft.
3. Add all the vegetable ingredients and saute for a few minutes till glazed.
4. Add the vegetable stock and smoked paprica.
5. Simmer gently on the lowest heat with the saucepan lid on for about an hour.
6. Check flavouring and add salt and pepper to taste at this stage as some vegetable stocks contain salt/pepper which may be enough.
7. Cool slightly and blend ingredients in a large food blender or use a hand blender to blend until smooth.
8. Consistency should be just a little too thick but do not let down with water at this stage.
9. Return to a low heat and add the whole tin of coconut containing liquid coconut which will thin the soup slightly.
10. Stir for consistency and smoothness and then add a very small amount of water or coconut milk if consistency is still too thick.
11. Cook for a few minutes until any extra additions have warmed through.
12. Pour into soup bowls with a sprig of rosemary or parsley to garnish.

How to freeze

1. Soup is perfect to freezing in either a large container or small single portion containers.
2. Pour remaining soup into containters, leaving the lids off until cool.
3. Label the containers with the name of the soup and the date frozen.
4. Store for around 3 months in the freezer maintained an even temperature throughout.
   

Nutritious goodness

Butternut Squash

Highly nutritious and alkaline, this beautiful brightly coloured gourd is rich in phytonutrients and antioxidants. High in fibre, vitamins A, E, C, B-complex, and beta carotene, iron, zinc, calcium, and potassium, all of which are vital for boosting immunity and for supporting a healthy and strong repair and nervous system.

White or Red Onions

The ultimate vegetable for antibacterial protection and for enhancing the body’s production of B12. High in trace minerals zinc, manganese, iodine, and selenium, onions help rejuvenate the skin and protect the lungs whilst boosing immunity, the repair system and circulation. Note that red onions contain a higher amount of antioxidants (quercetin and anthocyanin) and cancer prevention properties.

Leeks

A mild flavoured vegetable vital for the health of the nervous system, improved vision, reduced risk of cataracts, lower blood pressure and improved digestion. Leeks contain high levels of flavonoids, vitamins A, E, and K, and fibers, and are rich in fibre and compounds such as potassium, calcium, magnesium, copper, and iron.

Carrots

A good source of fibre and carbohydrate for energy-making with minerals including biotin and potassium, and vitamins A (from beta carotene), K1 (phylloquinone), and B6. Carrots contain many plant compounds, including carotenoids which have a powerful antioxidant activity linked to improved immunity and repair system function, reducing the risk of many illnesses, including heart disease, various degenerative ailments, and certain types of cancer.

Celery

A powerful alkaline healer, rich in antioxidants that protect cells, blood vessels, and organs from oxidative damage.

With plenty of fibre, celery contains vitamin C, beta carotene, and flavonoids with at least 12 additional kinds of antioxidant nutrients found in a single stalk. A wonderful source of phytonutrients which have been shown to reduce instances of inflammation in the digestive tract, cells, blood vessels, and vital organs.

Chestnut Mushrooms

A super-dense source of nutritious phytochemicals, vitamins, and minerals with even more essential elements of copper, selenium, protein, and potassium than medicinal shitake mushrooms. High levels of anti-oxidant properties fight free radicals in the body whilst other compounds have been found more recently to safely regulate inflammation by inhibiting the COX-2 enzyme without affecting other important bodily functions.

Garlic

A single garlic clove contains manganese, vitamins B6 and C, selenium and fibre. High in antioxidants that support the body’s protective mechanisms against oxidative damage, garlic supplements have been shown to increase antioxidant enzymes in humans, as well as significantly reduce oxidative stress in people with high blood pressure. Garlic has been used for thousands of years due to a wide range of medicinal properties essential for cleansing and protecting the body, and for overall good health.

Ginger

The unique fragrance and flavour of ginger come from its natural oils. The most important of these is gingerol, a bioactive compound responsible for much of ginger’s medicinal properties with powerful anti-inflammatory and antioxidant effects. Ginger helps to reduce oxidative stress caused by having an excess amount of free radicals in the body. Used over thousands of years to aid digestion, reduce nausea, and boost immunity and the natural repair system.

Creamed Coconut

Coconut cream is high in healthy fat and low in carbs and sugar. Coconut cream is a great source of digestible protein, antioxidants, photphorus, magnesium, folate and choline. Also contains potassium which is critical for maintaining the health of every cell in the body. Daily potassium intake is connected to a reduced risk of high blood pressure, salt sensitivity, fatigue, and muscle cramps.

Smoked Paprica

Paprika packs a punch in micronutrients and beneficial compounds with 1 tablespoon providing a small amount of protein, healthy fat, carbs and fibre with vitimins A, E and B6, and iron. This amount will provide 20% of your daily vitamin A needs.

A variety of antioxidants help to fight cell damage caused by reactive molecules called free radicals.

Sea Salt & Black Pepper

A brilliant combination to help with the extraction of nutrients from food for immediate use in the body. Ground black pepper also provides vitamins such as A, K, C and minerals including calcium, potassium and sodium.

Going Organic

The main reasons to 'go organic' is to ensure that the food we are eating is free from harmful chemicals and genetically modified organisms (GMOs).

GMO foods are engineered to be used in conjunction with a single harmful chemical such as Round Up or Agent Orange. Buying organic means taking a stance against chemical producing corporations that have polluted the world’s food and fields, and continue to do so.

According to Riverford Farm who carried out research with the University of Exeter to substantiate the sustainability of their food, organic farming is kinder to the planet when synchronised with Nature and brings many benefits.

Benefits include the protection of natural resources, such as fresh water and healthy soils; encouragement for wildlife with up to 50 per cent more wildlife present on organic farms; the avoidance of food pollution from artificial chemicals, pesticides or fertilisers; less energy used per kilo of food produced, and the capture of CO2 in the soil which is vital for growth and general good health.

I receive a box of organic fruit and vegetables every 1-2 weeks and have learned how to make the best use of all the fruit and vegetables delivered. I have learned how to cook delicious recipes from scratch and I freeze batches of food to ensure I can eat healthily when I am on the move or too busy to make my own meal. Organic produce at Riverford is slow grown for flavour on farms in the British Isles and France. Packaging is compostable and they deliver directly to your door.

By clicking on Riverford Farm and placing an order we both receive a £15 discount - that's a helping hand for you, for me and for our organic farmers.

Healthy Soup Recipes

Hearty Beetroot and Coconut Soup