Pumpkin Soup (Easy Keto & Vegan Recipe)

The first time I ordered pumpkin soup was at a Thai Restaurant in Toronto, Canada. A slight smile grew on my face from the first spoonful! My first thoughts were, ” amazingly delicious!” It was the coconut milk that embraced the pumpkin flavour so beautifully. I encourage you make pumpkin soup this FALL
KETO recipe of 270 Calories per serving.

Pumpkin Soup Recipe

  • Servings: 10-12
  • Difficulty: easy
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INGREDIENTS
1 tbsp olive oil
1 onion coarsely chopped
2 cloves garlic grated /pressed
3 pounds cooking {pie} pumpkin -peeled and chopped
1 lemongrass stalk finely chopped
1 tbsp fresh ginger grated
2 tbsp. RED CURRY PASTE (recipe below)
4 cups vegetable stock (or water + 1 tablespoon of Maggi chicken powder or cubes – to taste)
13.5 oz coconut milk

INSTRUCTIONS
1. Heat the oil in a large saucepan over medium-high heat Add the onions. Cook until the onion becomes translucent. Chop Garlic and let it sit for 7 minutes before adding to the saucepan.
2. Add ginger, curry paste and lemongrass. Cook until the stalk becomes soft before adding the pumpkin.
3. Toss the pumpkin in the oil and cook for 5 minutes.
4. Add the vegetable stock, garlic and bring to a boil before reducing the heat to low. Cook for 30 minutes or until the pumpkin is tender. Remove from heat and allow to cool slightly.
5. Use an immersion stick to blend the soup until smooth, while adding the coconut milk.
Calories: 272 kcal Cuisine: vegetarian

5 Ingredient Recipe (Not counting Spices)

RED CURRY PASTE ~ Home Made

Thai Red curry paste is a classic twist to the regular Pumpkin Soup. A perfect dish to welcome winter with open arms:- See recipe below

Thai Red Curry Paste Recipe

  • 3/4 Onion, chopped
  • 1 Lemongrass
  • 10 Fresh Red chillies , soaked in warm water for 10 minutes
  • 4 cloves Garlic , roughly chopped
  • 1 inch Ginger , or galangal, sliced
  • 1 tablespoon Cumin seeds (Jeera)
  • 1/2 teaspoon White pepper powder
  • 1 tablespoon Lemon juice
  • Salt , to taste

Blend all ingredients together and refrigerate for up to 3 months

COMING IN OCTOBER!

October NEWS: An ITALIAN pasta dish from Tuscany, you probably never had before! Find out this October.

Plus secrets from the PATAK Family!

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Mushroom Soup – Boosts Immune System

This mushroom soup is my very favorite soup! If you want a healthy life, mushrooms will elevate you! Skip the supplement aisle and pick up some mushrooms. An all-natural multivitamin and an antioxidant to fight viruses and a plethora of other age related ailments makes mushrooms a super food. A good reason to add mushrooms to your daily diet. The earthy, beef flavour of mushrooms is a favorite for vegans and an addition to Keto diets. Why is this mushroom soup so splendid? The answer is the porcini mushroom.
Porcini mushrooms are tops in — F-L-A-V-O-R 🌶️ T-O-W-N .

Lady Kathy


Lady Kathy spent summers in Italy eating fresh fish & olives. She helped pick the large porcini mushrooms in the Italian alps for various dishes. Reminiscent of her childhood, Lady Kathy’s Porcini/ Mushroom Soup is a little bit of Heaven on earth!

LADY KATHY'S Mushroom Soup

  • Servings: 5-6
  • Difficulty: medium
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INGREDIENTS
DEHYDRATED Porcini mushrooms: 10 pieces (a handful) of dried porcini mushroom

FOR THE SOUP:
500 gm ( 2 cups) brown (cremini) mushrooms, washed and quartered
10 parsley (half bunch)
10 cilantro (half bunch)
1 red onion chopped
1 clove garlic
1 tbsp. quinoa (heaping)
3 tbsp. Olive oil
Salt & pepper

INSTRUCTIONS
REHYDRATE Porcini Mushrooms
In a 500 ml (2 cups) measuring cup add the dried porcini and pour 400 ml (14 oz.) boiling water over the mushrooms. Let it stand for 30 mins. The porcini will relax and the trapped sand will fall to the bottom of the cup. After the porcini has cooled, take the porcini slices out of the measuring cup and place them in a 15/20 cm (6″ – 8″) diameter sieve. Rinse them under gently running water to make sure no sand is present on the slices -if needed.

SOUP:

  1. In a medium size sauce pot put olive oil, onion, clove garlic, and sauté until onion turns golden.
  2. Add cremini mushrooms, parsley, cilantro, and 700 ml ( 3 cups) water. Get it to a light boil. Throw out the clove of garlic.
  3. Add 1 tbsp. quinoa, salt and pepper, continue simmering.
  4. Throw the rinsed porcini slices into the simmering soup.
  5. Line the sieve with cheesecloth or 2 sheets of paper towel. Hold it above the pot. Pour the porcini water slowly into the lined sieve so it drips into the soup. Leave the last half inch of water with the debris (if any) in the measuring cup and discard it.
  6. Simmer for 15 mins
  7. With a smaller sieve -or slotted spoon- take out the vegetables etc. and put into a food processor with bit of soup and purée.
  8. Pour purée back into the rest of the soup and stir.

What are Porcini Mushrooms?

A rich, heady, meaty mushroom with a deeper and nuttier flavor than white, button mushrooms. Sold both fresh and dried, porcini mushrooms are prized in Italian and French cuisine. They vary in size from a medium to jumbo sizes – depending on the richness of the soil. These popular mushrooms (also known as king bolete or cèpe in French) are grown naturally in pine forests at the base of trees. Some of the porcini mushrooms may have white spots on them. That is a natural coloring from the skins of the mushrooms. It is not mold and is perfectly safe to eat. Note: Porcini, meaning “piglet” in Italian. Are you thinking truffles? I did not know that porcini mushrooms are regulated by the Italian gov’t, the same as truffles.

Cremini Mushrooms

Cremini mushrooms are small- to medium-sized brown mushrooms that have an earthy, mild taste. While the difference in taste between white button mushrooms and creminis is small, some people find the flavor of creminis to be richer and more appealing.

Mushroom BENEFITS:

Bonus: Aid In Weight Loss Programs! Mushrooms keep a healthy balance of bacteria in the gut and is associated with a strong immune system. Research suggests that turkey tail mushrooms may enhance gut health as it contains prebiotics that feed and nourish the good bacteria in your gut .

FOOD TIP: Shiitake mushrooms are a good substitute for porcini mushrooms.(less earthy but similar meaty texture). A garlic farmer once told me that fresh is best-dried is second best. Microwaving and grilling are the best ways to cook mushrooms without slashing their antioxidant power. Complimentary additions to the soup are garlic, shallots, celery and roasted chestnuts.

Dried Mushrooms

Freezer friendly Mushroom soup is loaded with protein and fiber. Low in saturated fat, gluten free and easy to digest. Make a batch and freeze a few individual servings for an easy cup of soup!!

Eggplant -Roasted With Pomegranate

I was excited to snip some lemon thyme for my favorite grilled eggplant. File this under EASY RECIPE . Make it once and you will be hooked for life!

INGREDIENTS

  • 2 large eggplants
  • 1/3 cup olive oil (adjust as needed)
  • 1 1/2 tsp. (fresh) lemon thyme plus a few sprigs for garnish
  • Maldon Sea Salt & pepper
  • 1 pomegranate
  • 1 tsp. za’ater

Sauce

  • 9 tbsp. buttermilk
  • 1/2 cup Greek yogurt
  • 1 1/2 tsp. olive oil
  • 1 clove of crushed garlic
  • a pinch of salt

INSTRUCTIONS

  • Preheat oven to 400F
  • Cut the eggplant in half lengthwise
  • Place diagonal incisions (diamond shape) on the cut side of the eggplant ( do not pierce the skin)
  • Brush eggplants with oil until absorbed by the flesh – I added more oil.
  • sprinkle with fresh lemon thyme, salt and pepper
  • Roast for 35-40 minutes until nicely browned
  • While the eggplant is roasting, remove pomegranate seeds and prepare the buttermilk sauce
  • Refrigerate sauce until eggplant has completely roasted
  • Top eggplant with sauce, sprinkle pomegranate seeds and za-atar on top with a drizzle of oil
  • Garnish with lemon thyme

Spice Of Life

We need to roast more veggies! A high-heat cooking method that brings out the best flavors in vegetables. Also, bland vegetables like eggplant and zucchini are vessels for spices to make something delicious.

Maldon Sea Salt

Maldon Salt is an English sea-salt. It comes in large, thin, uneven, crunchy salt flakes that have a very clean, pure salt taste. I buy it at my local grocery store.
If they don’t have it, get your grocer to order it. Just ask!
The Za’atar shrub is common to the middle east and Turkey. ( It looks like oregano. ) You can grow your own plant if you can get the seeds or starter plant.

Home Made Za’atar … Jamie Oliver’s Food TV

Za’atar is one of the few spices you can eat with a spoon. Full of Nutrition.

You can buy Maldon salt flakes and za’atar online. Jamie Oliver provides the recipe for make your own za’atar blend . A healthy concoction that tastes amazing! The secret ingredient for this middle eastern recipe. It’s delicious! The day I made this recipe, I didn’t have buttermilk or milk. I did have Greek yogurt and another tangy plain yogurt I use in recipes. Today, it’s a substitute for buttermilk. You can make your own buttermilk by adding a tablespoon of vinegar or lemon juice to a cup of regular milk. The za’atar and lemon thyme makes such a difference. I can not say enough about how really fantastic it tastes. It’s one of those recipes you will make again and again.

ROAST VEGETABLES ~ TRENDING!

‘The BEST’ OVEN-Roasted VEGETABLES!

CHANGE THE WAY YOU ROAST VEGETABLES: For goodness sake! After making over 1,000 meals with roast veggies, I started experimenting and made some modifications. I knew I had a winner when I got huge compliments for  my ‘new’ roasted vegetables. It is still my all time favorite veggie recipe!  One reason is that it’s so easy to make! At a dinner party, one of my friends proclaimed  “These veggies are so good. I cant believe how good they taste!”  The potatoes are crispy,  yet soft and  fluffy on the inside.  The red peppers were especially a big hit.  I have been asked to share this recipe with you. I hope you enjoy it!


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INGREDIENTS

1 medium potato* (any kind),  cut into 1  inch cubes
1 yam* peeled and cut into 1 inch cubes
1 carrot and/or parsnip peeled and sliced into 1 inch slices
6 brussels  sprouts
1/2 head garlic, cloves separated and skins removed
2 large shallots, peeled and quartered ( sweet or red onions  )
2  red and/or yellow bell peppers, cut lengthwise into 1  inch strips
1/2 cup Calamata olives, pitted
2-4 tablespoons olive oil ( more oil, the better )
2 sprigs of FRESH Rosemary or Thyme
3/4 teaspoon salt
3/4 teaspoon freshly ground black
* If you decide to leave the  skin on large tubers before roasting,  wash and scrub well. Soak in cleaning vinegar for at least 15 minutes before chopping.

INSTRUCTIONS

  1. Preheat oven to 450 F degrees(232 C ) and prepare vegetables.
  2. In a large bowl, toss potatoes, yams, carrots and brussels sprouts with  olive oil and salt.  Add to roasting pan and roast in the oven for 20 minutes

    Cubed Potatoes, Yams, Parsnips & Carrots

  3. Add garlic and shallots to  the pan  and toss with the other vegetables. Roast for 20 more minutes

    Garlic And Shallots

  4. Add chopped bell pepper and olives to the pan and sprinkle with black pepper.  Add 2 rosemary sprigs on top of the vegetables. Return to oven
  5. Cook for 20 minutes longer until vegetables are nicely browned but not charred. Because the peppers are only cooked in the last  20 minutes, they are still juicy, tender and tasty.  As all oven temperatures vary, please check the vegetables as they roast.

Fresh Rosemary

TIP:  Make sure you use FRESH ROSEMARY (or thyme – if you don’t have rosemary on hand ). Rosemary needs to be fresh, or not at all. When chopping vegetables err on the larger, chunky  side.  You can always  substitute/add your favourite veggies.  Keep in mind  THE 20 – 20- 20  MINUTE ‘Roasting’  Rule: The firmer vegetables go in first. Then, add the onions and garlic with the most tender vegetables in the final 20 minutes: mushrooms, green tomatoes,  peppers.

VARIATIONS
1.  I add baby turnips  if they look especially fresh and small at the market that day.  As you know, this recipe bakes in 3 BATCHES. The hard root vegetables are roasted first.

Turnips

2. The softer onions and garlic are next in the next 20 minute intervals.

3.  In the third and final stage,  the lighter,  succulent vegetables are added. Friends ask me how my roasted peppers stay so juicy and tasty?   They are only roasted for the last 20 minutes.  The peppers add such a great flavour  and sweetness to the mix.   Try the black olives. If you are not a fan, just  leave them as the flavour is very complementary to the mix. Please  try them before you pass judgement.

Oven Roasted Vegetables

The great aroma for these roasted vegetables comes from  the garlic and shallots along with the rosemary of course. HINT: Use up what you’ve got. Look in the fridge and pantry and roast it!


THE POWER OF ROOT VEGETABLES
The starchy root veggies will satisfy your sweet tooth. You not only feel fuller afterwards, weight loss benefits prevail.
From their high-fiber content to their many nutrients, root vegetables boast  a long history of medicinal and dietary uses.  These vegetables can be served cold as well.  They sell these cold  at those expensive gourmet shops.  Cooked and then cooled potatoes (as well as quinoa, barley and rice). All have resistant starch.  Resistant starch burns more slowly and helps you lose weight. They appear to help you burn fat up to  24 hours later. Why?  No one knows. But what is known is that once resistant starch gets to the colon, your body ferments it and produces an anticancer agent called butyrate – yet another health benefit.

Roast Winter Vegetables on the BBQ

Ratatouille ~ With Pizzaz

I am so in love with the beautiful flavour of the fresh tomatoes that linger on in the season that I had to make some to enjoy them.  So I decided to make ratatouille.   In the beginning of the process the eggplant got charred to carbon in  literally minutes in my Vulcan convection air oven.  So not to give up I moved to a frying pan and made the ratatouille anyway substituting poblano peppers for the eggplant.  My Italian friend said it was the best ratatouille she had ever had!  Gone was the bitterness that was imparted by the eggplant and the heat of the poblano was not really noticeable.  It added just a background of mild heat and umami if you will.  We used this as an accompaniment for our meal and as a filling for our omelets the next morning.  Yummy!  Here is the recipe. Yet another healthy sugar free, gluten free one.
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INGREDIENTS
1 tablespoon olive oil
1/2 sweet onion
4 cloves garlic
2 zucchini
1 tablespoon lemon thyme
1 yellow bell pepper
1 poblano pepper
2 tomatoes (skin removed)
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INSTRUCTIONS

1)  Dice and saute onion in oil a few minutes until translucent
2)  Dice and add garlic and saute for a few minutes longer
3)  Dice zucchini and add to pan  along with the lemon thyme
4) Next add diced yellow and poblano peppers and saute a few minutes longer
5)  Dice the tomatoes and add to the pan.  Season to taste with salt and pepper.  Cook a few minutes longer.
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The resulting ratatouille will taste more like vegetables and is not dripping in tomato sauce.  It lacks the bitterness that eggplant imparts.  It is so fresh, tasty and versatile.  Serve it with your meal, in your lasagna,  and in your omelets.  Adding this with cheese to your morning omelet will also enhance the flavours and it is great for single servings and it has multipurpose uses.  This is for the “who’s- got-time?” – to cook – crowd  but we want to eat tasty and healthy food!

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