• Fitster


I have been meaning to have some of my girls round for soooooo long. You know when you're busy but haven't been able to organise things properly, however you know what you're cooking and entertainment and need to get a move on?

I wanted the ladies to have a taster of what more is to come from the nutrition side of Fitsters and give them a sneak peak, insight of what I eat and foods I cook for me and my family without too much complaints..lool

Creating a relaxing environment for them with candles, flowers and love was my aim. I get pleasure out of making them smile and feel appricated especially when we are always on the move doing something and don't always get the opportunity to pamper ourselves.

Considering I had to cook alone for 20+ mouths, I was relatively calm and in my zone, especially when your in your own home, you feel more relaxed.

I chose to make one of my favourite soups. Well it's also one of my children favs too so I thought I can't go wrong with this. It is naturally sweet, easy to cook with just a few ingredients which are familiar with everyone, including the few young ones who came along.

I also cooked seasoned Quinoa with a barbeque chickpeas stew, which I will put up on another page.

This is to make for around 20 people depending on the portions. I served this as a starter so the portions were only enought to satisfy the taste buds before indulding further in a main course with more texture.

The squash I choose has a darker skin and it taste more sweeter than the more common butternut sqash that we can get in our supermarkets or farmers markets. This butternut squash is called Coquina squash. Squash is orinally known to be from the areas of Mexico and Central America, best grown in the hot climate.

The spinach I chose is organic as I find that the normal spinach, no matter how much you wash, leaves a residue of some type of hairy feeling on my tongue which I think maybe the chemical sprays usedto keep away the insects.


Prep & Cook: 35 minutes Serves: 20 Level: Easy


  • 2 ltrs Boiled Water

  • 2 tbsp Extra Virgin Olive Oil

  • 2 tins creamed Coconut Milk

  • 2 large Coquina Squash

  • 2 massive Sweet Potatoes ( or 3 medium)

  • 3 small Onions

  • 8 Chillis (For garnish and flavour)

  • 4 Garlic Cloves

  • 2 tbsp Harissa Spice

  • 1 tbsp Paprika

  • Salt & Pepper taste

  • A Bunch of fresh Corinader (For garnish and flavour)


1. Put 2 tbsp of olive oil in the pot on a medium fire.

2. Meanwhile finely slice the red onions and put them inside the pot. Make sure that you don't keep mixing the onions and you only stir occasionlly so that the onions cooks down properly and all parts can caramelise. Leave for about 5 minutes.

3. After the Onions have been in the pot for 5 minutes, roughly slice the Garlic Cloves and put in the pot, with all the spices, including salt and pepper. Mix together so the spices evenly cover the veg.

4. Peal the sweet potato and the squash. Roughly chop them both a put them in the pan and stir.

6. Add the boiled water to the pot and increase the fire, just to make the water boil with the ingredients and add the 2 tins of Coconut Milk.

7. Turn the fire back down to medium, then cover and let it cook for 15 minutes.

8. After 15 minutes use a hand held blender and blend until the soup becomes a creamy and smooth texture.

9. Now to serve. Add some fresh chopped Coriander and as much off the fresh chopped chilli as you please.


This soup is fantastic for any occasion. Late breekie, Lunch, Dinner....what ever tickles your fancy. All the family enjoys this. Even the baby eats it up. All silence and no complaints. Its a win, win!



Recent Posts

See All