Loaded pumpkin chowder and Prawn flower salad- High Fibre

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To welcome Summer try our two new November recipes. 

Loaded pumpkin chowder - High fibre

High fibre (3-4 serves ) approximately 4-5 grams of fibre per serve (click here to view the low fibre / residue recipe alternative)


200 grams of pumpkin puree or fresh mashed peeled boiled pumpkin
200 mls of water
200 grams of pumpkin fresh peeled boiled and cut into chunks
1 julienned carrot
2 tablespoons of extra virgin olive oil
1 precooked chicken breast
1/2 cup of kale finely chopped
1 celery stalk chopped into small pieces
1 peeled julienned carrot
1 garlic cloves crushed and minced
Tablespoon of peeled diced red onion
1 salt reduced chicken stock cube
1 bay leaf
Salt and pepper to taste

Place olive oil into a large saucepan and heat gently add celery, garlic and red onion and sauté for three to five minutes
Add pureed pumpkin and water and bay leaf and simmer for ten minutes
Shred chicken
Add shredded chicken, and pumpkin chunks to the saucepan and bring back to simmer for five to seven minutes
Add kale and julienned carrot and cook for a further five minutes
Remove bay leaf season to taste

Serve with chunky wholemeal wholegrain bread

Prawn flower salad

High fibre (2 serves or 4 side  serves) approximately   2-3 grams of fibre per serve


One large peeled seeded butternut pumpkin made into spirals (use a spiralizer)

1 cup of baby spinach

1/2 red cored apple cut into slivers

1 spring onion peeled and cut finely

5 tablespoons of sesame oil

2 tablespoons of apple cider vinegar

2 tablespoons of toasted slivered almonds

8 large fresh prawns

6- 8 Zucchini or nasturtium flowers to decorate

Salt and pepper to taste



Warm oven to 180C

Trim the ends of the pumpkin after peeling and spiralise

Place pumpkin noodles on a baking tray and drizzle two tablespoons of  the oil over them

Cook for eight to ten minutes until just turning soft (if too soft they will turn to mush in the salad)

Whilst the noodles are cooking add another tablespoon of oil to a hot pan and toss prawns for 2-3 minutes until cooked and golden on the shell

In a serving bowl add spinach,  onion, two tablespoon of sesame oils, two tablespoons of apple cider vinegar, salt and pepper and mix through a

Add warm noodles and gently blend dressing and other ingredients through

Top with prawns and edible flowers

Sprinkle with almond slivers

Serve warm