Winter squash and ginger soup

Winter squash is a superb 'comfort food' for this time of year.

In Chinese medicine it is considered a warming food that is medicinal to the spleen-pancreas and stomach.

Winter squash is exceptionally high in complex carbohydrates and is considered beneficial for those with digestive problems.

It is a good source of vitamins A, C, and E and the minerals potassium, iron and magnesium.

Winter squash is also a rich source of carotenoids, including lutein, zeaxanthin and beta-cryptoxanthin, which are powerful antioxidants known to protect the body from cancer and other conditions such as macular degeneration.

Here is a recipe for winter squash and ginger soup, which is relaxing, warming and comforting, as well as providing your body with powerful protective nutrients.

Serves 4

Ingredients

• 1 large onion (diced)
• 1 small squash, e.g., onion squash or harlequin squash (cut in cubes)
• 1-2 tbsp olive oil
• 1 small pinch sea salt
• Root ginger (2cm piece finely chopped)
• 1 dessert spoon white (shiro) miso (diluted in a little water)

Method

• Heat a cooking pot, add 1-2 tbsp oil, the onion and a small pinch of sea salt and sauté the onions gently on a very low heat until they are soft and translucent
• Add the squash cubes, ginger and water to cover half of the vegetables’ volume.  Bring to a boil and simmer for at least 20 minutes or until the squash is soft.
• Blend to a smooth texture.  Adjust to the desired consistency by adding more water if necessary.  Season to taste with white (shiro) miso.
• Serve hot and garnish with fresh parsley.

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Purple Sprouting Broccoli Salad with Tahini Mustard Dressing

February and March are the best months of the year for eating purple sprouting broccoli. Eat it freshly picked if possible.

Though low in calories, broccoli is one of the most nutrient-dense foods. It is especially rich in vitamin C. A one-cup serving of broccoli contains about the same amount of protein as a cup of corn or rice but less than one-third of the calories.

Broccoli is an excellent source of vitamins K, C and A, as well as folic acid and fibre. It is also a very good source of phosphorus, potassium, magnesium and vitamins B6 and E.

It contains substances called glucosinolates, which have powerful anti-cancer properties, and the carotenoid lutein, which is a potent antioxidant and is protective against macular degeneration in eyes.

Recipe for Purple Sprouting Broccoli Salad with Tahini Mustard Dressing

Ingredients

• Broccoli (cut into florets). Ordinary broccoli can also be used.
• Sugar snap peas
• 2 red onions (cut in rings)
• ½ cup sweetcorn

Dressing

• 1 tbsp tahini
• 1 tsp whole grain mustard
• 1 tbsp brown rice vinegar
• 1 tbsp white miso
• 1 tbsp apple juice concentrate
• Boiling water as required

Method

• Bring a pot of water to boil and add a pinch of salt
• Boil the vegetables one at a time for 1-3 minutes, depending on texture and size, leaving them crunchy and crisp, keeping the ones with the strongest colour and flavour to the end. When the red onion has been boiled (1-2 minutes), rinse under cold water, put on a plate and sprinkle immediately with umeboshi vinegar which will help to maintain the red colour
• If the vegetables are not to be eaten immediately, rinse them under cold water to stop the cooking process and maintain their colour and texture.
• Mix ingredients for the dressing and serve on the side.

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