Feeling ‘Souper’ Excited!

Karina’s Super Healthy Chicken and Vegetable Soup with Buckwheat Noodles!



– 300 g chicken thai fillet, fat removed, cubed small

– 3 cm x 3 cm cubed piece of fresh ginger, peeled and finely grated

– 3 cloves of garlic, finely grated

– 1 pinch of black pepper

– 3 tablespoons of soy sauce

– 1/2 tablespoon of sesame oil

– 100 g buckwheat noodles per person, cooked to packet directions

– 1 teaspoon hoisin sauce

– 1.5 litres of water

– 3 teaspoons of vegetables stock powder

– 3 shallots, roughly chopped

– 40 g kale, roughly chopped (including stems)

– 100 g red spinach (or green spinach), roughly chopped (including stems)

– 400 g sweet potato, peeled and cubed

– 1/2 teaspoon samba sakso (or red chilli paste)

– 1 x 400 g corn kernels


Using a medium sized pot, bring 1.5 litres of water to the boil, adding the stock powder to form a vegetable stock. Once water has been brought to the boil, add your garlic, chilli, ginger, sweet potato, hoisin sauce, sesame oil, soy sauce and black pepper. Boil for 8 minutes, or until sweet potato is cooked.

Note: while your sweet potato is cooking, you can cook your buckwheat noodles as per packet directions. Aim for 100 g of buckwheat noodles per person. After buckwheat noodles have cooked, strain well, then place at bottom of serving bowls.

After your sweet potato has cooked, turn the heat down to a simmer, then add your corn, red spinach, kale, shallots and chicken to the pot. Put the lid on, then cook for 5 minutes.

Compiling the Beauty:

After 5 minutes are over, or when the chicken has cooked, turn the heat to off, then pour the hot and nourishing soup over your buckwheat noodles.

Savour your nourishing bowl of beautiful, healthy soup!

Serves 4


Karina x

Copyright © 2015 by Karina Teuma


The Right Beet!

Karina’s Roasted Beetroot Salad with Chickpeas, Roasted Garlic and Ricotta!



– 1 tablespoon olive oil, plus extra for greasing

– 3 tablespoons balsamic vinegar

– 3 cloves of lightly roasted garlic, minced

– 1 sliced, then lightly roasted white onion

– 800 g roasted beetroot

– 1 400 g can of chickpeas

– 1 large pinch of cracked black pepper

– Juice of 1 whole lemon

– 150 g reduced fat ricotta cheese (or you can use reduced fat feta cheese)

– 1/2 teaspoon sesame oil

– 1 teaspoon sesame seeds


Preheat your fan-forced oven to 200 degrees celsius. Lightly grease your baking tray with olive oil. Wrap all your beets in foil, then place on a baking tray. When your oven is preheated, place the tray of beets into the oven for 50 minutes.

During the last 15 minutes of cooking, grab your whole cloves of garlic, leaving the skin on, along with your sliced white onion, then place with your wrapped beets in your oven. Continue to cook altogether in the oven, until 50 minutes is over. Turn your oven to off, then take your onion and garlic out of the oven. Keep your beets in the oven, allowing the residual heat to further gently cook the beats until you have made your salad dressing.

Make your salad dressing by combining your balsamic vinegar, olive oil, cracked black pepper, lemon juice, sesame seeds and sesame oil. Give this a stir, then mince or crush your roasted garlic into the salad dressing. Stir well to combine, then set aside.

Compiling the Beauty:

Take your beets out of the oven, then allow to cool slightly. Cut the base of the beets off, so it makes it easier for you to peel your beets. Use the inside part of a large metal spoon to gently peel your beets.

Once your beets are peeled, cube your beets into bite size pieces. Rinse and drain your chickpeas, then add your chickpeas to your chopped beets. Give your salad dressing a final stir, then pour over your beets and chickpeas. Using clean hands, mix your beets with your chickpeas and salad dressing until they get to know each other. Gently pull apart your ricotta cheese or feta cheese, then let it rest on top of your beets and chickpeas. Loosen your lightly roasted onion rings, then let them present on top of your salad.

Serves 4

Super good for you salad, which will make your heart ‘beet’ with joy.

Get the Right Beat into ya!

Karina x