Clam Chowder

Clams are a good source of protein, iron, and b vitamins. This is a healthier twist on a more traditionally creamy clam chowder. It is a lighter version, and quick and simple to prepare. Try something different, and head into Raeward Fresh for all the ingredients.

Clam Chowder

Serves 4
Prep time 10 minutes
Cook time 25 minutes
Total time 35 minutes

Ingredients

  • 1kg fresh clams
  • drizzle of oil
  • 1 onion (finely chopped)
  • 2 Medium potatoes (quartered lengthways then thinly sliced)
  • 1 Medium carrot (quartered lengthways then thinly sliced)
  • 2 celery stalks (thinly sliced)
  • 1 Large fennel bulb (thinly sliced, keep the leaves for garnish)
  • 2 cloves garlic (crushed)
  • 1 tablespoon fresh thyme (stripped)
  • 4 cups fish stock
  • 2 cups trim milk
  • crusty wholegrain bread to serve (optional)

Directions

1. Rinse clams in a colander and set aside.
2. Chop all your vegetables. Then in a large pan, heat the oil and cook the onions until transparent. Add the potatoes, carrot, celery, fennel, garlic, and thyme, and cook for a further 5 minutes.
3. Add the fish stock, bring to a boil and simmer for 15 minutes.
4. Add the clams and the milk, and simmer on low for 4-5 minutes until the clams open. Remove any unopened clam shells and discard.
5. Season to taste and garnish with fennel leaves, and if desired serve with some warm crusty bread.

Spiced Kumara and Ginger Soup

Kumara is a good source of vitamin C and if you choose orange you will be getting even more natural antioxidants.  Cooking it in a small amount of oil helps the absorption of the fat-soluble antioxidants, and keeping the skin on the vegetables allows extra fibre in the meal. This is a great alternative to pumpkin soup if you are looking for a change as the winter months approach.  To pick up all the ingredients for this heartwarming soup head in store to Raeward Fresh.

Spiced Kumara and Ginger Soup

Serves 4
Prep time 20 minutes
Cook time 25 minutes
Total time 45 minutes

Ingredients

  • 1 white onion
  • 1 tablespoon olive oil
  • 4 cloves garlic
  • 2 inch cube fresh ginger
  • 1 teaspoon curry powder
  • 1 teaspoon ground cumin
  • 1/2 teaspoon ground nutmeg
  • 2 Large orange kumara
  • 2 Large carrots
  • 3 cups 'real' vegetable stock
  • 3 tablespoons pumpkin seeds
  • 3 tablespoons sunflower seeds
  • 1 tablespoon salt reduced soy sauce
  • 1-2 cup milk, to taste (or light coconut milk)
  • fresh coriander (to serve)
  • low-fat unsweetened plain yoghurt (to serve)

Directions

1. Scrub the kumara and remove any dark bits (no need to peel), chop up the kumara into cubes about a centimetre thick. Cut the carrot into slightly smaller sizes.
2. Rough chop the onion and fry off in a large saucepan until translucent. Crush and add the garlic and continue to cook for a further 2 minutes, taking care not to colour the garlic.
3. Grate the ginger (skin can stay on) and add to the onion mix along with the curry powder, cumin and nutmeg, and stir through for a further 2 minutes. If the spices begin to stick to the bottom of the pan add a little water.
4. Add both the kumara and carrot to the pan, stirring through.
5. Continue to stir the vegetables for a further minute to completely coat them with the spices.
6. Add the vegetable stock, cover to bring to the boil, then bring the heat down so that it can simmer for about 15 minutes, or until the kumara and carrots have softened.
7. Whilst the soup is cooking, toss the seeds in a non-stick pan over a high heat to warm through. Add the soy sauce and stir through to coat the seeds so that the soy sauce is fully reduced from the pan and onto the seeds.
8. Puree the soup using a stick blender (or normal blender), adding the milk to thin it to your preferred consistency.
9. Season with salt and pepper.
10. Ladle the soup into serving dishes, sprinkle with the seeds and some rough chopped coriander, a drizzle of yoghurt, and serve with wholegrain bread.

Chickpea and Quinoa Soup

This is a protein packed soup that is almost like a modern minestrone. It has both chickpeas and quinoa (which is a complete protein with all essential amino acids) and it is packed full of veggies. It is a soups that really fills you up, is so full of flavour, and tastes even better for lunch the next day.

Chickpea and Quinoa soup

Serves 4
Prep time 10 minutes
Cook time 25 minutes
Total time 35 minutes

Ingredients

  • 1 teaspoon rice bran oil
  • 3 cloves garlic (diced)
  • 1 Medium leek (sliced)
  • 1 Medium onion (sliced)
  • 2 Small potatoes or kumara (finely sliced)
  • 2 teaspoons ground cumin
  • 1 teaspoon dried basil
  • 1 can crushed tomatoes
  • 1 tablespoon tomato paste
  • 4 cups vegetable stock
  • 1 cup quinoa
  • 2 carrots (sliced)
  • 1 can chickpeas
  • 2 cups baby spinach
  • Grated parmesan or light sour cream to garnish

Directions

1. Heat oil in a large saucepan. Add garlic, onion, leek and potato and sauté for 1-2 minutes, then add cumin and basil.
2. Add in canned tomatoes, tomato paste, vegetable stock and quinoa and bring to the boil. Reduce heat and simmer for 10 minutes.
3. Add in chopped carrot and simmer for a further 10 minutes or until quinoa is fluffy.
4. Stir through chickpeas and baby spinach and season to taste.
5. Garnish with finely grated parmesan or light sour cream and serve with a crusty wholemeal bread.