healthy soup

Healthy Recipe: Asian Carrot and Coriander Soup

We’ve teamed up with Sam Rice at The Midlife Kitchen who has just launched her new blog to bring you a super delicious and nutritious recipe each month.  This month it’s all about winter warming soup.

Carrot and coriander is a classic taste combo which I absolutely love but we are living in competitive culinary times and so I’ve brought it bang up-to-date with an Asian twist. The extra goodies I’ve added are ginger, star anise and chilli and because I love the texture so much in soup I’ve also added some butternut squash. I’m going to be so bold as to say that I prefer this creation to the original, I hope you’ll agree.


KITCHEN TIME: 15 mins prep, 40 mins cooking


½ a butternut squash, deseeded and sliced (roast a whole one as it’s always good to have leftovers!)

5 large carrots, topped and tailed (no need to peel)

1-2 large red chillis, deseeded (go for 2 if you like it spicy)

1 large red onion, peeled and roughly chopped

1 litre of vegetable stock from a cube

A large handful of fresh coriander, washed and roughly chopped

A generous tbsp of fresh ginger, peeled and finely grated

1 star anise

Sea salt

Black pepper

PREP TIP: You can always roast the veg in advance and keep in the fridge until you are ready to make the soup.


Place the butternut squash, carrots, red onion and red chilli in a roasting pan and roast for half an hour in the oven at 180˚C, turning over a couple of times during the roasting process – if they look a bit dry add a splash of water. In the meantime heat 1 litre of water in a large saucepan and crumble in the stock cubes, stir until dissolved. Add the coriander, ginger and star anise to the stock and let it simmer very gently until the roasted veg are ready. Add the roasted veg to the stock and simmer for a further 10 minutes. Allow the soup to cool slightly before blending with a hand-held stick blender or in a blender or food processor until smooth. Taste, season with salt and pepper and serve.

SERVING TIP: If you like it a bit hotter you can always sprinkle over a few dried, red chilli flakes to serve. I also love a spoon of plain Greek yogurt swirled in at the end (obviously not if you are vegan or dairy-free!).

Click here for a printable version of this recipe.

Healthy Food: Pumpkin Soup Recipe

Healthy Food: Pumpkin Soup

We kick off our Autumn 6-week Challenge this week, so we thought we’d share some healthy food – a recipe from the latest meal guide to warm you up. This easy soup is full of goodness and the perfect lunch or dinner option.



– 1/2 large Jap pumpkin

– 1 large onion, quartered

– 1 tin of coconut milk

– 1/2 tsp your favourite spice mix (curry works well!)

– salt & pepper

– spring onion for serving



1. Peel and chop the pumpkin

2. Add pumpkin and onion to large pot and add enough water to just cover

3. Bring to boil, then reduce heat and simmer without a lid until pumpkin is tender

4. Add pumpkin and onions to a high-speed blender in batches

5. Pour blended soup mixture back into the washed pot and add remaining ingredients

6. Serve with a sprinkle of spring onions

Try some of our other healthy food recipes.


Belinda Survilla is the Pilates & Co. studio manager and takes regular classes at the Miami studio, including orientation.

We undertake the 6-week Challenge every season. Keep an eye out for our next one. It’s lots of fun and a great way to kickstart your Pilates practice.

Healthy Food Lentil Soup

Healthy Food: Spiced Lentil Soup

This delicious and nutritious lentil soup will satisfy even the fussiest in the family. It’s quick and easy to prepare and make ticking all my boxes!



Here’s what you’ll need –

  • 1 tablespoon olive oil or ghee
  • 2 onions, chopped
  • 1 tablespoon ginger, finely sliced
  • 3 cloves garlic, finely chopped or crushed
  • 1 teaspoon ground cumin
  • 1/2 teaspoon ground coriander
  • 1/2 teaspoon ground cinnamon
  • 3 cups vegetable or chicken stock
  • 1 cup dried red lentils (or puy lentils if not pureeing soup)
  • 1 cup coconut milk
  • 2 tablespoons lemon juice
  • 1/2 teaspoon Himalayan or sea salt
  • 2 tablespoons fresh coriander, chopped
  • 2 tablespoons fresh basil, chopped


Here’s what to do –

  1. Heat oil or ghee in a large saucepan over a medium heat. Add onions and cook until translucent, then add ginger, garlic, and spices. Cook for one minute, stirring constantly.
  2. Add stock and lentils and bring to the boil. Cover pan and bring to simmer for approximately 20 minutes or until lentils are tender.
  3. Remove from heat. This is where you have the option to blend to a smooth soup (kids will prefer this option 98% of the time). Blend mixture (1/2 at a time) in your blender or use a stick mixer until smooth. If using a blender, remove the centerpiece in the lid to allow steam to escape and place a piece of paper towel over the hole. Once you have blended your soup, pour the mixture back into a clean pan.
  4. Stir in remaining ingredients over a low heat
  5. Serve and enjoy!

Check out more of our healthy recipes on the Pilates & Co. blog.

Healing Bone Broth Recipe

Healthy food store and wholesaler, Brio Emporium at Broadbeach, shared this super easy healing bone broth recipe with us for you to try at home.

While every week there is a new superfood staple you supposedly just have to be adding to your diet, bone broth has stood the test of time and is no new health fad.  Made by roasting and simmering the bones of healthy pastured animals in ideally filtered water for a very, very long time, bone broth is nature’s most nutrient-dense, easily-digestible liquid, filled with micronutrients, minerals, amino acids and (YIPPEE) collagen.

As someone who exercises regularly, the daily addition of bone broth to your diet could be the cure for what ails you, including the tendons in your wrist that niggle or the ligaments in your knee that swell after a class. Cate Shanahan, the head doctor for the LA Lakers, recently said bone broth was “the number one miracle food for your joints and connective tissue (including bone) is bone broth because it contains compounds that act like growth hormones in these tissues.”

Now you don’t need to be a pro basket-baller as any level of athletic activity will benefit from the healing liquid of broth. When it comes to nutrition, eating a well balanced, anti-inflammatory diet isn’t enough; the amino acid chains that are available from making bone broth aren’t going to be found in the meat we eat every day.

Just a cup of broth a day will kill inflammation and swelling. It will make you feel younger at the gym, on the bike or of course, on the reformer.  Bone broth as a daily supplement intake is one of the best sources of fuel for your body to heal and grow.

And on another hot topic which you have probably been hearing a lot about lately – bone broth heals leaky gut syndrome (bloating, gas, cramps or any other digestive issue) by reducing inflammation and increasing absorption rates of nutrients.

Making your own bone broth does take some time and effort (Minimum of 24 – 48hrs for a good one) but your body will thank you for it.  If you are like most of us and are just too busy with life, you can always save yourself the bother and try ours.  We have done all the hard work and totally nailed delicious tasting broths available by the cup or in take-home bags for you to consume more regularly, at your leisure

How to make your own healing bone broth


  • 1kg of bones from a healthy pastured animal (or more if you have a large enough pot)

  • 1 organic onion

  • 2 organic carrots

  • 2 stalks of organic celery

  • 2 tablespoons Organic Apple Cider Vinegar

  • Optional: 1 bunch of parsley, 1 tablespoon or more of sea salt, 1 teaspoon peppercorns, plus your favourite herbs or spice.  Personally, we love to add turmeric.



  1. Improve depth and flavour of your bones by roasting them in the oven first. Straight into a roasting pan and into the oven for 30 mins at 180c.

  2. Now place the bones in the largest pot you have.  Add just enough filtered water to cover the bones and add your Apple Cider Vinegar. Let sit for half an hour before turning the stove on as the acid helps make the nutrients in the bones more readily available.

  3. Bring to a vigorous boil, then reduce to a simmer.

  4. During the first few hours of simmering, you’ll need to stick around to remove the impurities that float to the surface. Simply skim, discard and keep simmering. Check it every half hour or so for the first few hours to make sure it is all removed. This is where you will be thankful you purchased healthy, grass-fed bones – the healthier the animal the fewer impurities you will encounter.

  5. Once there is no longer any scum/impurities rising to the surface, keep simmering, adding water only to cover the bones as necessary.

  6. After about 15-18 hours for chicken and 35-40 hours for beef, add your veggies, herbs and spices. However wait until the final hour to add parsley or celery leaves, or anything like silverbeet.

  7. Return to a simmer for the final leg – this time, don’t worry about adding more water. You want the nutrients and gelatin to concentrate as we bring in the flavours from the veggies and herbs.

  8. Add your parsley and/or celery greens etc if desired. Let simmer for another hour or two.

  9. Then finally – that’s it! You’ve done it!  Strain your broth and cool it down or use immediately for making your favourite soup, stew, sauce or meat dish!


Thanks to Atlanta from Brio Emporium for this contribution. At Brio Emporium in Broadbeach, and online at their website, you can order their signature Bone Broths, ready-to-eat meals and optimal pantry essentials.