THE GOOD CARBS KITCHEN

PUMPKIN SOUP

0:10 Prep • 00:20 cook • 4 Servings • Main • Everyday

INGREDIENTS

1 kg pumpkin, peeled and chopped

2–3 teaspoons reduced-salt vegetable stock powder

3 cups boiling water

1 tablespoon olive oil

1 medium brown onion, chopped

2 cloves garlic, crushed

½ teaspoon ground cumin

½ teaspoon ground nutmeg

1 cup skim milk

¼ cup reduced-fat sour cream, to serve

4 tablespoons chopped roasted nuts and seeds

METHOD

For details, please visit the Healthy Food Guide

NUTRITION

Per serve

Energy 1160 kJ/280 Calories; protein 11g; fat 11g (includes 3g saturated fat saturated : unsaturated fat ratio = 0.4); carbohydrate 35g (includes 18g sugars and 17g starch); fibre 7g; sodium 380mg;

RECIPE AND IMAGE

Courtesy of Healthy Food Guide magazine.

For more healthy recipe inspiration and expert advice, visit healthyfood.com

RASPBERRY AND MANGO FROZEN YOGHURT

0:05 Prep • 08:00 cook • 4 Servings • Dessert • Everyday

INGREDIENTS

1 ½ cups raspberries

1 sweet ripe mango, chopped

¾ cup sweetened plain or fruit-flavoured yoghurt

METHOD For details, please visit the Healthy Food Guide

NUTRITION

Per serve

Energy 300 kJ/70 Calories; protein 3g; fat 1g (includes 1g saturated fat saturated : unsaturated fat ratio = 1); carbohydrate 15g (includes 14g sugars and 1g starch); fibre 3g; sodium 20mg;

RECIPE AND IMAGE

Courtesy of Healthy Food Guide magazine.

For more healthy recipe inspiration and expert advice, visit healthyfood.com