Vegetable Soup

Serves 8

Ingredients

• 2 cloves garlic, crushed
• 2 stalks celery, sliced
• 1 large onion, peeled and chopped
• 1 tsp oil
• 1 large potato, peeled and diced
• 1 cup peeled and diced pumpkin
• 1 small turnip, peeled and diced
• 1 cup cauliflower, chopped
• 1 medium zucchini, chopped
• 200 g green beans, sliced
• 2 large carrots, diced
• 6 cups vegetable stock
• 2 tbs tomato paste (no added salt)

Cucumber & Chive Dip

Makes approximately 2 cups

Ingredients

• 200g low fat (skim milk)
• Tabasco sauce to taste
• 1/2 tsp Worcestershire sauce
• 1/2 medium cucumber, hopped
• 1/4 cup chives or spring onions, thinly sliced
• freshly ground black pepper to taste

Carrot Pancakes

Serves 4

Ingredients

• 1 cup cooked mashed carrot
• 1 tsp baking powder
• 1 egg, lightly beaten
• 1 cup wholemeal plain flour
• 1 cup skim milk (0.1% fat)

Chicken, Green Bean and Pumpkin Red Curry

Serves 4

Ingredients

• 1 tbs vegetable oil
• 1 tbs red curry paste (can be bought in your local supermarket) *green curry paste works well
• 1 x 400 mL light evaporated milk
• 1 cup water
• 400 g chicken breast no skin, cut into 3 cm pices
• 600 g pumpkin, *note any type of pumpkin will be delicious
• 200 g green beans, cut into 3 cm lengths
• 2 tbs fresh lime or lemon juice
• 1 tbs brown sugar
• 1 tsp salt reduced soy sauce
• 1 cup of basmati or doongara rice, to serve
• Fresh herbs e.g. basil, parsley (optional), to serve

Baked Autumn Fruit Compote

Serves 4

Ingredients

• 3 oranges, grate rind from 1 orange and cut all orange flesh (without peel) into large rings
• 1 tsp vanilla extract
• ¾ cup water
• 2 red apples (you choose variety), cored, cut into 1 cm wegdes
• 1 large bunch (1 kg) rhubarb stalks, trimmed and cut into 5 cm lengths
• 300 g Low fat yoghurt to serve