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onion and meatball soup

ingredients (soup):

  • 4 onions, thinly sliced
  • 3 cloves garlic, finely diced
  • a friendly nob of butter
  • 1 sweet potato, grated
  • 2 tsp paprika
  • 4 tbsp light soya sauce
  • 5 c chicken stock
  • 1.5 tsp cayenne
  • 2 tbsp fresh parsley, chopped

ingredients (meatballs):

  • 1 lb local goodstuff ground beef
  • 2 eggs
  • 1 lrg onion, grated
  • 6 tbsp coconut flour
  • 2 cloves garlic, minced
  • 3 tbsp soy sauce
  • 1.5 tsp cayenne
  • salt and pepper to taste


melt butter in large saucepan. add onions and garlic and allow to cook until soft, about 5 minutes.

add the shredded sweet potato, paprika, soy sauce, cayenne and chicken stock to the saucepan. cover and simmer about 20 minutes.

combine ground beef with the remaining meatball ingredients. mix well. let sit 10 minutes. form into meatballs and brown in olive oil.

add meatballs and chopped parsley to soup shortly before serving.


Pineapple Curried Hummus


  • 1.5 c prepared chickpeas
  • 1/4c olive oil
  • 2 tbsp fresh lemon juice
  • 1 tbsp tahini
  • 1 tsp curry powder
  • 1/3 c finely chopped pineapple
  • salt to taste


Combine chickpeas, oil, lemon juice, tahini and salt in a food processor. Process until smoothly blended.

Remove mixture to a bowl and stir in pineapple.

Chill for at least one hour prior to serving to allow flavours to mingle.

This combination of flavours is very nice. The curry gives a bit of a kick and there is a subtle sweetness from the pineapple. Enjoy as a veggie dip, on crackers or as a sandwich spread.

Coconut Curried Hummus


  • 1c cashews soaked for several hours
  • 1c prepared chickpeas
  • juice of one lemon
  • 2 cloves garlic, crushed
  • sea salt to taste
  • 2tbsp coconut oil, melted
  • 1/4c water
  • 3tbsp tahini
  • 1tsp soy sauce
  • 1.5tsp fresh minced ginger
  • 1/2tsp curry powder
  • 1/4tsp turmeric
  • 2tbsp chopped bell pepper
  • 2tbsp chopped fresh parsley


Combine cashews, chickpeas, lemon juice, garlic, sea salt and coconut oil in a food processor. Add water as needed to reach a desired consistency.

Add the remaining ingredients and blend.

Serve with veggies, in wraps, or as a spread.

Chickpea & Sweet Potato Cakes


  • 500g sweet potato, peeled and cut
  • 400g prepared chickpeas
  • 1 onion, finely chopped
  • 1/2c finely chopped cilantro
  • 2tbsp grated parmesan
  • 2tbsp coconut flour
  • extra grated parmesan for coating
  • olive oil spray


Steam the sweet potato until tender. Mash and place in the fridge to chill for about 1/2 hour.

Mash the chickpeas and add to sweet potato along with onion, cilantro, parmesan and flour.

Season with salt and pepper to taste.

Divide the mixture into 10 even portions and shape them into patties.

Press the patties into grated parmesan, place on the parchment lined baking sheet and spray with olive oil. Bake in an oven preheated to 350 degrees F for 30 minutes, turning half way through.

Serve with a local chili lime sauce or any other condiment that takes your fancy.  These cakes are delicious. I’ll be popping one into the fry pan with my morning egg tomorrow. For sure.

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