South African cookbook for allergies and food intolerance. Hilda Lategan

carrot and potato soup••••••••Cauliflower soup••••••••Vegetable soup••••••••Butternut soup••(•)•(•)(•)••

      Sweetcorn soup

      MAKES 1,2 LITRES

Free of:	W	G	Ma	E	Mi	L	So	C+P
	•	•		•	(•)	(•)	(•)	•

Nutritional analysis per portion (± 300 ml):
738 kJ	26,9 g CHO	4,8 g protein	4,4 g fat
1,2 g MUFA	1,5 g PUFA	1,7 g SF	2,0 g fibre

      20 ml butter or margarine

      1 medium onion, peeled and chopped (100 g)

      25 ml cornflour

      415 g can KOO Cream Style Sweetcorn

      300 ml low-fat milk

      500 ml boiling water

      10 ml Ina Paarman’s Chicken Flavour Stock Powder

      25 ml dried parsley

      pepper, to taste

      salt, to taste

      1.Melt the butter or margarine, add the onion and stir-fry until translucent.

      2.Mix together the cornflour, sweetcorn and milk and add to the fried onion. Mix the boiling water and chicken stock together. Stir the stock and parsley into the sweetcorn mixture. Bring to the boil and simmer for 3-5 minutes, stirring continuously to prevent burning. Season to taste with pepper and salt. Serve the soup hot.

      Will it keep?

      This soup can be refrigerated for up to 24 hours. Freezing is not recommended.

MENU IDEA•Sweetcorn soup•Bread or crackers of your choice•Grated cheese or biltong, according to tolerance

SUGGESTIONS AND VARIATIONS•Replace the milk with low-fat soya milk, then the dish is milk and lactose free but not soya free.•Replace the milk with reduced-fat coconut milk, then the dish is milk and lactose free.

      Potato and sweetcorn soup

      MAKES 1,25 LITRES

Free of:	W	G	Ma	E	Mi	L	So	C+P
	•	•		•	(•)	(•)	(•)	•

Nutritional analysis per portion (± 250 ml):
793 kJ	34,1 g CHO	5,5 g protein	1,9 g fat
0,5 g MUFA	0,2 g PUFA	1,2 g SF	3,0 g fibre

      500 g potatoes, peeled and quartered

      2 celery stalks with leaves, rinsed and chopped (± 25 g)

      1 small onion, peeled and chopped (50 g)

      500 ml boiling water

      5 ml salt

      415 g can KOO Cream Style Sweetcorn

      375 ml low-fat milk

      chopped parsley, to taste

      1.Place the potatoes, celery, onion, boiling water and salt in a saucepan. Bring to the boil, reduce the temperature and simmer with a lid for 15-20 minutes, or until the potatoes are tender and cooked.

      2.Mash the potatoes, stir in the sweetcorn and milk and bring the soup to the boil. Stir and boil for 2 minutes.

      3.Stir the chopped parsley into the soup and serve piping hot.

      Will it keep?

      This soup can be refrigerated for up to 24 hours. Freezing is not recommended.

MENU IDEA•Potato and sweetcorn soup•Bread or crackers of your choice•Grated cheese or biltong, according to tolerance and choice

SUGGESTIONS AND VARIATIONS•Replace the milk with low-fat soya milk, then the dish will be milk and lactose free but not soya free.•Replace the milk with reduced-fat coconut milk, then the dish will be milk and lactose free.