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Pumpkin, carrot, cannellini + coconut soup

Half a Jap or butternut pumpkin

4 carrots

3 onions

Half a head of garlic 

60g butter

1/4-1/3 cup olive oil

1 tspn sea salt

1-2 cans cannellini beans 

1 can coconut cream


In a large soup pot place the pumpkin, carrots, onion, garlic, peeled and roughly chopped.

Add butter, oil and salt and cook on medium for about 20 minutes, stirring often, until liquid evaporated and pumpkin softening. You will see vegetables starting to brown and it will smell fantastic! Add the cannelloni beans and coconut cream and about 1.5 litres water (or chicken/vegetable stock) until soup pot 3/4 full. Bring to the boil, turn to low and simmer for 20-30 minutes until vegetables are soft. Blend with a stick blender, blender or food processor. 

Variation: to add a little more Thai flavour, a large knob of fresh ginger, a couple of sticks of lemongrass and 1 Tbsp ground cumin can be added at the beginning with the vegetables, and fresh coriander at the end to serve.

 For more great tips follow Rebecca Raymond on Wholefood Muse:


Jun 16 ,2014

Spiced Kumera, Pumpkin and Cauliflower with "Birdseed"

Equal quantities of:




To taste:

Red onions or eschalots


Equal quantities (about 1 Tbsp each):

Cumin seeds (or powder)

Dried coriander seeds (or powder)

Dried fennel seeds (or powder)

EVOO, grapeseed oil or coconut oil, melted

“Birdseed” blend: pepitas, sunflower seeds, chia seeds, black and/or white sesame seeds, nigella seeds, bukinis – optional (activated, dehydrated buckwheat groats). Make this mix or similar up in a large batch and store pre-mixed in an airtight container. Sprinkle over salads, soups, vegetables or use in smoothies.

Preheat oven to 200oC. Cut vegetables into mouthful-sized chunks and toss with enough oil, sea salt and spice blend in a large mixing bowl to coat each piece nicely, but not too wet with oil or too much spice. Roast in oven for 40 minutes or until nicely browned and crisping a little. Serve in a large platter sprinkled with birdseed mix (optional).

 For more great tips follow Rebekah Raymond on Wholefood Muse:


Jun 16 ,2014