BETTY'S MICROWAVED POTATO, PUMPKIN & KUMARA MASH
Our friend Betty makes this with cream cheese but when we need to cut down on fat I use chicken stock or a little skim evaporated milk - the cream cheese is nicer of course. I used stock in the photo I posted.
Provided by Ninna
Categories Yam/Sweet Potato
Time 20m
Yield 4-6 serving(s)
Number Of Ingredients 6
Steps:
- Peel and cook vegetables on high in microwave proof dish for about 10 minutes or until soft (depending on power of microwave, mine is 1200 watts).
- Drain excess liquid off vegetables and mash well with cream cheese and seasoning.
Nutrition Facts : Calories 251.8, Fat 5.3, SaturatedFat 3.3, Cholesterol 15.9, Sodium 74.4, Carbohydrate 46.4, Fiber 5.8, Sugar 3.6, Protein 6.2
PUMPKIN SAVOURY STYLE MASH
This recipe was developed and tested by Consumer Science students studying Community Nutrition at RMIT University, Victoria, Australia. For a flavour change, you can add ½ teaspoon of honey at step 3, leaving out the tahini paste and curry powder. For a high-energy alternative, add 1 teaspoon of cream and 1 tablespoon of margarine or butter before blending. We made it as posted and thought it was yum. Nutty & sweet.
Provided by Rhiannon and Matt
Categories Vegetable
Time 15m
Yield 2 serving(s)
Number Of Ingredients 4
Steps:
- Peel pumpkin and roughly chop into small-medium size pieces.
- Place pumpkin in the microwave on high for 3 - 4 minutes or until soft.
- Add tahini paste, curry powder and margarine to the pumpkin.
- Blend together in a food processor until desired consistency.
- Serve immediately.
PUMPKIN & SWEET POTATO (KUMARA) SOUP
This is Pumpkin Soup with the volume turned up. Pumpkin soup can be boring but the addition of Sweet Potato (Kumara), ginger and a touch of curry powder elevate this soup from bland to blissful. I own a Bakery and serve this soup to take out with a bread roll. It walks out the door every time I have it on offer! It's a great winter warmer and kind to the waistline as well. Please try it - you won't be disappointed.
Provided by bandkh1
Categories Yam/Sweet Potato
Time 40m
Yield 1 1/2 litres, 4-6 serving(s)
Number Of Ingredients 11
Steps:
- Preheat oven to 400 deg. (C). Cook Potato and Pumpkin until browning on the edges. The browner they are, the more flavour they will have but it isn't necessary to completely cook them.
- Melt butter in large stockpot. Add onion, garlic and ginger and cook until onion is transparent. Add curry powder and cook for a minute or two.
- Add browned Pumpkin and Sweet Potato.
- Add chicken stock and bring to boil.
- Reduce heat and simmer until vegetables are cooked (approx 20 - 25 minutes).
- Cool slightly and then blend or puree soup.
- Return soup to pot.
- Add Light Evaporated Milk (or Coconut Cream if using) and season to taste with Salt and Pepper. Reheat until desired temperature is reached.
- Top with sour cream or yoghurt if desired and serve with roll.
VEGETABLE KEBABS WITH CORIANDER COCONUT CREAM SAUCE
Vege kebabs in an easy to make Thai style sauce. To make a low fat alternative has used skim evaporated milk with a couple of drops of coconut essence. Family favourite.
Provided by Sueie
Categories Coconut
Time 25m
Yield 8 Kebabs
Number Of Ingredients 12
Steps:
- Thread vegetables and tofu onto skewers- keep warm.
- Coconut Cream Sauce: Blend all ingredients, warm slightly and pour over kebabs.
- Serve on rice to soak up sauce.
SWEET ROASTED PUMPKIN MASH WITH HOLIDAY FLAVOURS
This is a sweet, but not sugary pumpkin mash, which makes me think of holiday season whenever I cook it. It has a slight flavour of cinnamon and cloves and is very yummy! :) I hope you do enjoy!
Provided by Lalaloula
Categories < 60 Mins
Time 35m
Yield 4 serving(s)
Number Of Ingredients 6
Steps:
- Place diced pumpkin, oil and spices in a big bowl. Toss to coat.
- Spread pumpkin on a paper-lined baking sheet and bake in the preheated oven at 180°C/350°F for 20 minutes or until nicely browned and tender.
- Remove from baking sheet (make sure to discard cloves) and place in a pot/bowl.
- Using a hand held blender and adding as much water as needed, puree until a thick mash has formed.
- Enjoy! :).
Nutrition Facts : Calories 13, Fat 1.2, SaturatedFat 0.2, Sodium 0.2, Carbohydrate 0.8, Fiber 0.5, Sugar 0.1, Protein 0.1
MY MULLIGATAWNY SOUP
This is an adaption from a couple of different recipes and has become a favourite of ours. I use skim evaporated milk with a couple of drops of coconut essence instead of coconut milk. This is a warming healthy soup, with lots of spicy flavour.
Provided by Sueie
Categories Asian
Time 30m
Yield 3-4 serving(s)
Number Of Ingredients 15
Steps:
- Heat oil in large pan, addd onion, garlic,ginger, chilli and spices.
- Cook, until onion is lightly browned and spices are fragrant.
- Add carrot, apple, potato, lentil and chicken stock and then bring to boil, simmering until lentils and vegetables are cooked- about 15- 20 minutes.
- Blend soup until smooth, then add lime juice, coconut milk and coriander.
- Heat through but do not boil.
SAGE AND PUMPKIN MASH
Side to go with recipe # from Super Food Ideas as part of a menu for 8 and is paired with recipe #454028 as the main. Times are estimated.
Provided by ImPat
Categories Pumpkin
Time 35m
Yield 8 serving(s)
Number Of Ingredients 6
Steps:
- Place pumpkin and potato in a large saucepan and cover with cold water and bring to the boil over high heat and then reduce heat o medium and cook for 12 to 15 minutes or until tender and then drain and return to saucepan and then add sour cream and mash until smooth.
- Place a frying pan over medium heat and add butt and cook for 1 to 3 minutes or until melted and foaming and then add garlic and sage and cook for 2 to 3 minutes or until sage is crisp and butter dark and golden and then remove from heat.
- Spoon mash into a bowl and top with butter mixture and serve.
- NOTE - you could make mash ahead to the end of step 1 and then reheat gently, adding a little milk if too thick and continue recipe from step 2.
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