Butternut Squash Soup

Servings: 6

Ingredients:

• 2 tsp canola oil
• 2 medium shallots, chopped
• 1 medium butternut squash, peeled and cubed
• 3 cups fat-free, low-sodium vegetable broth
• 2 tsp minced ginger, peeled
• Salt and pepper
• 1/3 cup fat-free half-and-half
• ¼ tsp ground nutmeg

Method:

1. Heat the oil in a pressure cooker on sauté. Cook the shallots for 3 minutes until soft, stirring frequently, and switch off the pressure cooker.

2. Stir in the squash, broth, ginger, salt, and pepper and secure the lid. Cook on high pressure for 20 minutes. Once ready, allow the pressure to release naturally for 10 minutes, then quickly release any remaining pressure. Switch off the pressure cooker and remove the lid.

3. Allow the soup to cool, then, transfer to a blender in batches. Puree until smooth, allowing for some ventilation in the lid. Return the soup to the pressure cooker.

4. Stir in the half-and-half and cook on the sauté setting for 2-3 minutes, stirring frequently.

5. Divide the soup amongst 6 bowls and top with ground nutmeg to serve.

Spaghetti Marinara

Servings: 4

Time: 20 mins

Ingredients:

• 340g spaghetti
• 4 cups low-sodium chicken broth
• 1 cup low-sodium marinara sauce
• 410g diced tomatoes, drained
• 2 tbsp olive oil
• 2 cloves garlic
• 1 small onion
• ½ cup fresh basil leaves, torn
• Salt and pepper
• Grated parmesan

Method:

1. Place the spaghetti on the bottom of a large skillet. Add the chicken broth, marinara, tomatoes and olive oil and bring to a boil.

2. Chop the garlic and onion in a food processor and add them to the skillet. Stir frequently until the liquid comes to a boil, then, reduce heat and simmer for 6-10 minutes until the pasta is cooked. Meanwhile, continue stirring frequently.

3. Fold in the basil, season with salt and pepper and serve topped with grated parmesan.

Strawberry, Apple, and Zucchini Muffins

Time: 45 mins

Makes: 12 muffins

Ingredients:

• ¼ cup dates
• 1 tbsp water
• 2 small zucchini
• 1 green apple
• 2 bananas
• 2 cups wholemeal self-raising flour
• ¼ cup olive oil
• 1 tsp cinnamon
• 10 strawberries, halved
• ½ cup desiccated coconut

Method:

1. Preheat the oven to 170 degrees Celsius. Lightly grease a non-stick muffin pan or line with paper cases.

2. Place the dates and 1 tablespoon of water in a food processor and puree. Set aside.

3. Grate the zucchini and apple in a small bowl.

4. In a separate bowl, mash the bananas.

5. Mix the flour, olive oil, cinnamon, and pureed dates in a large bowl. Add the zucchini, apple, and banana. Do not overbeat the mixture.

6. Divide the mixture among the muffin trays and place a strawberry on top of each muffin. Sprinkle with coconut.

7. Bake for 2-30 minutes until lightly browned.

A wide variety of quality ingredients for our recipes are available from Arkadia supermarkets in Malta and Gozo, including Arkadia FoodExpress Swatar and Arkadia Food Market Valletta.

Medical Disclaimer

The information provided on this website is provided "as is" and is intended for general information only. It is not intended as medical advice and should not be relied upon as a substitute for professional consultation with a qualified healthcare provider, familiar with your individual medical needs.

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