Karina’s Super-Healthy Thyme, Carrot and Garlic soup with Supergrains Bread!



  • 1 litre vegetable stock
  • 900 g carrots, sliced into rough cubes (don’t peel the carrot, just rinse it well and chop the ends off)
  • 2 large pink or red onions, roughly chopped
  • 4 garlic cloves, crushed and finely chopped
  • 200 g sweet potato, roughly cubed
  • 1 stalk celery, roughly chopped
  • 1 tablespoon of olive oil

To Serve:

  • 1 small bunch of fresh thyme, leaves picked, to serve each person
  • 1/2 teaspoon of tabasco sauce, to serve each person
  • A tiny drizzle of olive oil, to serve each person
  • 3 small slices of Supergrains bread, lightly toasted, to serve each person


Add one tablespoon of olive oil to a large pot, then place on the stove. Turn the heat to medium. Wait for a few seconds, until the oil heats slightly, then add your onions and stir fry for 1 minute only. After 1 minute is over, add your garlic, then stir fry for 20 seconds, until aromatic.

Once aromatic, add your vegetable stock, your carrots and sweet potato. Bring this to a boil and cook, stirring occasionally, for 10 minutes, or until just under cooked.

Once the 10 minutes are over, add your celery, then cook, stirring occasionally, for 5 minutes. One the 5 minutes are over, turn your stove to ‘off.’

Lightly toast your bread.

Compiling the beauty:

Ladle your soup into a medium-sized bowl. Drizzle a little olive oil and tabasco sauce over your soup. Finish by sprinkling your thyme leaves over your soup.

Serve with lovely toasted supergrains bread!

Serves 4 as a light meal


Karina x

Copyright © 2015 by Karina Teuma


It’s ‘Kaling’ Me!

Karina’s Kale and Sweet Potato with Pasta!



– 70 g gluten free or low GI pasta shapes (you can use regular pasta if you like), cooked as per packet directions

– 1 small spanish onion, roughly diced

– 3 garlic cloves, grated finely

– 1 tablespoon of olive oil

– 2 tablespoons of balsamic vinegar

– 2 tablespoons of tomato paste

– 2 tablespoons of dried mixed italian herbs

– 60 g kale, roughly chopped, stalks removed, then boiled for 5 minutes

– 400 g sweet potato, peeled, cubed, then boiled for 8 minutes

– 1 x 400 g can of diced tomatoes

– A tiny sprinkle of finely grated parmesan cheese, to serve


Using a medium sized pot, cook one tablespoon of olive oil over a medium heat, until warmed through (should only take about 10 seconds). Add your diced spanish onion, then cook on medium heat, stirring until translucent (should only take about 2 minutes). Add your grated garlic, give the onions and garlic a good stir to combine, then allow the garlic to cook for about 30 seconds. Once your onion and garlic are combined and your garlic has cooked, add your can of chopped tomatoes, balsamic vinegar, tomato paste and dried mixed italian herbs. Give everything a really good stir with a wooden spoon.

Add your boiled kale, boiled sweet potato and cooked pasta to the pot. Stir very well, ensuring the Kale is evenly distributed throughout the dish.

Compiling The Beauty:

Pile your delicious, nutritious, low GI and vegetarian light meal on your serving plate. Sprinkle a fine dusting of grated fresh parmesan cheese.

So, next time you buy some kale, be sure to try my recipe, otherwise, it may be ‘kaling’ you that you didn’t try it!


Karina x

Copyright © 2015 by Karina Teuma

These aren’t ‘won-ton’ wontons!

Karina’s light and Spicy Chicken ‘wonton’ soup!



For the Wonton filling:

– 150 g chicken thigh fillets, fat removed, cubed into tiny pieces

– 2 cloves of garlic, finely grated

– 1 large pinch of black pepper

– 1/2 a teaspoon of Mexican hot sauce

– 22 egg pastries

– 3 drops of sesame oil

To seal the Wontons:

– 1 small cup of cold water

For the Wonton Broth:

– 2 tablespoons of soy sauce

– 3 teaspoons of vegetable stock powder

– 1 pinch of black pepper

– 1.5 litres of water

– 1 teaspoon of Mexican hot sauce

– 1 teaspoon of sesame oil

– 150 g carrots, sliced thinly

– 1 shallot, sliced thinly


Clean your kitchen bench well, wipe dry, then lay your wonton wrappers across your kitchen bench.

Make your wonton filling by combining all the ingredients for the wonton filling together, in a small bowl, then mix well to combine. Scoop 1/2 a teaspoon of wonton mixture into each wonton, then lightly brush two sides of the wonton wrapper with water (it should be the two sides that form a triangle). Fold your wonton wrapper over, to form a sealed triangle shape. You can either have triangle wontons, or you can experiment with different shapes.

Make your wonton broth, by combining all the ingredients for the wonton broth, except the shallot. Bring this mixture to the boil, then add all your wontons, being careful to stir the broth well so that the wontons do not stick together. Boil the wontons in the wonton broth for about 10 minutes, or until the chicken cooks and the wontons are nice and plump. Once cooked, add your shallot, then turn the heat to ‘off.’

Compiling the Beauty:

Grab a large soup bowl, then pour your broth and wontons in this bowl.

Sit in a warm place to enjoy your comforting and spicy soup.


Karina x

Copyright © 2015 by Karina Teuma