Past Issues:

The Magic of Soup


On a crisp day, there’s nothing more magical than our favourite “comfort food”, soup!
You can turn leftovers into a great tasting, nutritious soup.

  • Hot soup makes you feel better when you are “under the weather”.
  • Soup is part of the recommended 8 cups of water per day.
  • Having a bowl of soup before a meal boosts your appetite and helps prevents over-eating.
  • On a chilly day, nothing warms you like a nice bowl of soup.

Autumn Squash or
Pumpkin Soup


  • 2 cups of butternut squash or pumpkin, scooped, pealed and chopped
  • 2 cups potatoes, pealed and chopped
  • 1 medium onion chopped
  • 2 cups of stock (chicken or vegetable)
  • 1 tablespoon each of butter and olive oil
  • ½ cup cream or plain yogurt
  • Salt to taste
  • Sunflower seeds


  1. Melt the butter and oil in a large pot.
  2. Gently fry the onion with the lid on until it start to soften.
  3. Add potatoes and squash/pumpkin.
  4. Cook for 5 minutes, stirring.
  5. Add the stock
  6. Simmer until vegetables are soft (approx. 15 mins)
  7. You may need to add more water, just enough to cover the vegetables.
  8. When soft, mash, then blend with a hand blender until smooth.
  9. Add ½ cup cream or plain yogurt.
  10. Add salt to taste.

Serving suggestion: garnish each bowl with shelled sunflower seeds, lightly toasted in an ungreased frying pan.