Griddle Banana Satay and Twisted Tomato Soup - High Fibre

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You will love our two new recipes for July including a wholesome Twisted Tomato Soup which is perfect for winter lunch or dinner.


Griddle Banana Satay – inspired by our very own nurse adviser. 

High fibre (makes 4 serves) 2-3 grams of fibre per serve. *Vegetarian, Vegan Option  (click here to view the low fibre / residue recipe alternative)


4 Lady finger bananas peeled

4 bamboo skewers, soaked in water for 30 minutes

Four tablespoons crunchy natural peanut butter

2 tablespoons of crushed salted peanuts

1/3 cup of coconut cream

One tablespoon pure maple syrup

Pinch of cinnamon powder

1/3 cup of unsweetened shredded coconut

Grape seed oil for cooking



Slice each banana in 6-8 chunks about 3cms thick

When skewers are moist enough thread the banana chunks through the rounded edge side so the flat part can be easily grilled

Warm peanut butter slightly and mix with coconut cream, maple syrup, pinch of cinnamon powder, then divide into two portions

Oil the base of a grill pan- heat the pan

Grill bananas for 1-2 minutes until marked with grill lines , re oil the pan and do the other side

Take the skewers off the pan coat with half of the dressing and return to the pan for another few minutes until browned

Serve with the rest of the sauce, sprinkle with chopped peanuts and shredded coconut


Twisted Tomato Soup  - tomatoes contain beta carotene for healthy immune systems

High fibre (makes 4 serves), 5-6 grams of fibre per serve. *Vegetarian Option (click here to view the low fibre/residue recipe alternative


Two kilo of large tomatoes

20 grams tomato paste

750mls salt reduced Massel ® chicken style stock

100 grams of plain Greek yoghurt

1 red onion peeled and finely sliced

2 cloves of garlic

30 mls extra virgin olive oil

2 tablespoons of balsamic vinegar

1 teaspoon of fresh thyme leaves

Cracked salt and pepper to taste

Extra olive oil to drizzle on top of soup



Preheat oven to 200C

Halve tomatoes

Oil a baking tray with half of the olive oil

Place tomatoes, onion, and garlic on the tray

Mix remaining olive oil and balsamic vinegar and drizzle over the tomatoes

Sprinkle with thyme leaves, season with salt and pepper

Bake for 30 minutes until the tomatoes are partially caramelised (browned)

Remove from tray and place into a large pot, adding stock and then simmer for 10 minutes, take off heat

Carefully blend soup until completely smooth

Just before serving mix yoghurt through

Place in individual bowls

Drizzle a little extra olive oil on top before serving

Serve with crusty rustic wholemeal wholegrain bread