Moroccan-spiced pumpkin soup

Reference The CSIRO total well being diet fast & fresh recipes.
PREP 20 mins COOK 25 mins Serves 4

Serve it with 100g cooked fish per person.

1 tablespoon olive oil
1 onion, coarsely chopped
2 cloves garlic, crushed
1 1/2 tablespoons Moroccan spice mix
800g pumpkin (squash), peeled, seeded and chopped
2 parsnips, peeled and chopped
300 ml orange juice
1 1/4 cups (310 ml) salt-reduced chicken or vegetable stock, plus extra if needed
80g reduced-fat Greek-style yoghurt
12 semi-dried tomatoes, drained well
Crusty bread, to serve.

1. Heat the olive oil in a large heavy-based saucepan over medium heat. Add the onion and garlic and cook, stirring often, for 5-6 minutes or until softened. Add the spice mix and cook for 2 minutes or until fragrant. Add the pumpkin, parsnip, orange juice and stock, stir to combine, then bring to simmering point. Reduce the heat to low-medium and cook for 15 minutes or until the vegetables are very tender.

2. Purée the soup in a blender or food processor, or in a pan with a stick blender, then return to stove to heat through. Season with salt and pepper and add a little more stock or water to thin the soup if desired. Decide the soup amount warm bowls, top each with a spoonful if yoghurt and tomatoes, then serve with bread from your daily allowance.

Spiced lamb and carrot pizza

Reference The CSIRO total well being diet fast & fresh recipes. Pg. 22
PREP 30 mins + Dough time. COOK 30 mins Serves 4

Ingredients

2 teaspoons olive oil
1 onion, finely chopped
1 1/2 teaspoons cumin seeds or ground cumin
400g lean minced lamb
2 carrots, grated
1 tablespoon tomato paste (purée)
2 1/2 teaspoons dried mint or oregano
4 Roma (plum) tomatoes (about 30g), seeded and finely chopped
Large handful rocket, to serve

DOUGH

Pinch caster sugar
1 1/2 teaspoon instant dried yeast
280g wholemeal flour, plus extra for dusting
1/2 teaspoon salt
Olive oil spray

Note Inspired by middle-eastern flavours. Use small pita bread for pizza bases if no time to make dough.

1. To make the dough, combine the sugar and 1/4 cup (60 ml) lukewarm water in a bowl. Sprinkle over the yeast, then leave to stand in a draft-free place for 5-6 minutes or until foamy. Add another 2/3 cup (160ml) water, along with the flour and salt, then stir using wooden spoon until a rough dough forms; add a little extra flour if the mixture is to wet. Turn out onto a lightly floured surface, then kneed for 4-5 minutes or until smooth. Spray the bowl lightly with olive oil, then place the dough in the bowl and turn to coat in oil. Cover with plastic wrap and leave to stand at room temperature for 45 minutes or until double in bulk.

2. Meanwhile, make the topping. Heat the oil in a saucepan over medium heat. Add the onion and cook, stirring, for five minutes or until soft. Add the cumin and lamb and cook, stirring to break up the mince, for another 2 minutes or until fragrant. Add the carrot, tomato paste and dried mint or oregano, then bring the mixture to simmering point. Cook over medium heat for 4-5 minutes or until ant excess liquid has evaporated, then season to taste with salt and pepper. Remove from the heat and stir in the tomato.

3. Preheat the oven to 220•C

4. Sing your first, deflate the dough, then turn it out onto a lightly floured work surface. Divide the mixture into quarters. Working with one piece at a time, roll each piece out to form a 20cm round. Line two backing trays with baking paper, then place two rounds on each tray. Divide the lamb mixture amount the rounds, spreading it to cover each, leaving a 1cm border around each.

5. Bake for 15 minutes or until the base is golden and crisp. Sprinkle over some of the rocket leaves, then cut into wedges and serve immediately with the remaining rocket alongside.

Tip: once cooked, these can be frozen for up to 1 month. Thaw in the fridge, then back for 8-10 minutes at 180•C