Spiced Pumpkin, Coconut and Ginger soup (serves 4)

Pumkin contains lutein and zeaxanthin, vital for helping protect the eues from age related blindness.  Sweet potatoes are high in three really important antioxindts, vitamins C and E and beta carotene.  These are believed to help protect the skin from sun damage, in both winter and summer.

1 tbsp butter

1 tbsp olive oil

2 large onions, thinly sliced

2 tbsp brown sugar

2 tsp each coriander and cumin seeds

600 gr peeled and chopped pumkin or butternut squash

2 sweet potatoes (450 gr) peeled and chopped

2 (400 ml) tins light coconut milk

To finish:

1 red fleshed grapefruit

3 tbsp fresh coconut shavings (optional)

a few coriander sprigs

Heat the butter and oil in a large pan and add the onions and sugar.  Cook gently for 15-20 minutes, stirring now and then, to soften and caramelise the onions.  Meanwhile, toast the seeds in a small frying pan for about a minute or until they smell fragant, then crush them finely using a pestle and mortar.

Add the toasted seeds, pumkin or butternut squash, sweet potato, ginger and coconut limk to the pan with the caramelised onions.  Fill one of the empty coconut milk tins with water and add that, too.  Bring to a simmer, reduce the heat and cook slowly, partially covered, for 15-20 minutes or until the veg are tender.

Purée in batches, then return to the pan.  Season to taste and reheat gently.

Remove the peel from the grapefruit, coconut, if using, and a few coriander sprigs.