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On Air: Sunday, 11am – 12pm

Presenter: Charles Banda

The Show: A blend of spices with an education of daily healthy eating. Interesting cooking tips and guests.

Recipe Series No 1

A warming Carrot and Ginger Soup

This one in particular is a simple,bright and colourful hearty winter warmer and zesty soup – this wholesome soup is tasty and filling, just perfect for cold winter days. Serve with butter and crusty bread

Prep Time: 10 minutes  Cook Time: 25 minutes  Total Time: 35 minutes; Serves 4

Ingredients  You’ll Need:

  • 600g of carrots, peeled and chopped
  • 2 medium onions, peeled and chopped
  • 1 clove of garlic, peeled and crushed
  • 3 tbsp olive oil
  • 1 tsp powdered ginger
  • 1 tsp medium curry powder
  • 1.5 litres good stock, chicken or vegetable
  • Sea salt and black pepper
  • Pared rind of one lemon

For the lemon herb cream:

  • 1 x 200g crème fraîche.
  • finely grated rind of one lemon
  • 2 tsp chopped parsley
  • 2 tsp chopped chives


1. Heat the olive oil in a saucepan and add the onions and carrots, cook for several minutes, stirring from time to time. Do not brown the vegetables. Then add the garlic, ginger and curry powder and cook for a further minute.

2. Add the stock and lemon strips to the pan, half cover the pan with its lid, and simmer gently for 20 minutes until the carrots are tender.

3. Cool slightly, then liquidise the soup until smooth. Taste and season with sea salt and black pepper. Reheat to serve.

4. To make the cream simply stir all the ingredients together gently, or the crème fraîche will go runny, and then spoon a dollop into the middle of each bowl of soup, garnish with chives or parsley if you wish. Serve with wholemeal crusty bread


Carrot and Ginger Soup brightens a winter’s day but is also perfect in the lighter months. This Carrot and Ginger Soup Recipe is packed with healthy fresh, carrots and warming, tingling spices of ginger and a light sprinkling of curry powder which gives it a slight kick.

This soup freezes well, so make a large batch. The carrots give the soup a lovely sweetness, so children really like it and its good for part of the 5-a-day. It is quite a filling soup, so you could serve it for lunch as a snack meal with cheese and fruit afterwards.

Apple Crumble
Source: –Good Food Channel

Prep time: 10 min  Cook time: 35 min    Serves: 6   Difficulty: easy

Another simple, yet delicious classic from Rachel Allen, this time a heavenly autumnal dessert

What you need:

  • 4 large cooking apples, peeled, cored and cut into big chunks
  • 1 tbsp water
  • 3 tbsp sugar
  • 225 g fresh or frozen blackberries, or mixed berries

For the crumble:  170 g plain flour.    75 g butter.     75 g demerara sugar

Method:  Preheat the oven to 180C/gas 4.

  • Put the apple chunks, water and sugar into a saucepan over a lowish heat and cook until the apples are soft and mushy; this should take about 10 minutes. While cooking, stir it every minute or so to prevent sticking. Taste and add more sugar if it needs it.
  • Transfer the apple pulp into individual bowls or one big pie dish and allow to cool slightly. Stir the berries into the apples.
  • To make the crumble, rub the butter into the flour until it resembles very coarse breadcrumbs. However, if you rub it too much the crumble will not be crunchy. Combine with the sugar. Sprinkle the crumble mixture over the slightly cooled apple and bake for 15 mins for small crumbles or 30-45 mins for larger crumbles.

Serve warm with whipped cream, vanilla ice cream or custard. This is a hearty, warm dessert after a meal.

More tips & info: Other popular fruits used in crumbles include apple, blackberry, peach, rhubarb, gooseberry, and plum. The topping may also include rolled oats, ground almonds or other nuts, and sometimes sour milk (e.g. vinegar and milk) is added to give the crumble a more extravagant taste. Brown sugar is often sprinkled over the crumble topping, which caramelises slightly when baked. In some recipes the topping is made from broken biscuits (cookies in American English) or even breakfast cereals, but this is not traditional. Crumbles originated in Britain during World War II.due to strict rationing

You can add a couple of dashes of cinnamon. The bark of cinnamon is brown color with a smell good feature. It is a spice that adds flavors to tea, coffee or your chocolate drink with cinnamon aroma. It is a great source of manganese, fiber, iron, and calcium. One study found that smelling cinnamon boosts cognitive function and memory.

Studies have shown that just 1/2 teaspoon of cinnamon per day can lower cholesterol. Several other studies also suggest that cinnamon may have a regulatory effect on blood sugar, making it especially beneficial for people with Type 2 diabetes.

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