Soups

During the cold winter months, there's nothing more I love than a big bowl of homemade soup. Partly because it's so filling and nutritious. Partly because a really big bowl has less than 400 calories!

It's also really easy to make - mainly just boiling a pot of vegetables, adding some carbs like lentils or potatoes (both white and sweet), a few spices and herbs, plus broth for flavour and protein, in the form of fish, chicken or tofu. None of the soups I make have cream or added salt. I always ensure I use reduced sodium broth and no-salt-added canned tomatoes. Natural sugars from carrots, apple and sweet potato are perfect sweeteners. Some of the soups below are thickened with a cup of almond milk or some cashew cream (blended cashews in water).

When making soup at home, a hand-held stick blender is an essential tool. Once cooled, the soup can be bagged up and frozen for future meals.

Soups

Broccoli and Dill Soup

Butternut Squash and Apple Soup

Butternut Squash Soup

Carrot and Coriander Soup

Cauliflower and Chickpea Soup

Chicken and Potato Chili Soup

Indian Spiced Lentil and Vegetable Soup

Kale and Apple Soup

Miso Green Tea and Ginger Tofu Soup

Miso Soup

Moroccan Lentil Chicken Soup

Sweet Potato and Lentil Soup

White Bean Soup

Kale and Apple Soup

This soup is quick and easy to make. It's filling and warming, ideal for winter. The ingredients are similar to my green smoothie recipes, Green Fruit and Vegetable Smoothie, Banana Smoothies, that I drink in the summer - or when temperatures are warmer.

Kale and Apple Soup
Makes 2
Click HERE for a printable recipe card.

Ingredients:
- 5ml / 1tsp olive oil
- 85g / 3oz onion, chopped
- 85g / 3oz celery, chopped
- 112g / 4oz kale, chopped
- 112g / 4oz apple, chopped
- 240ml / 8floz chicken broth, reduced sodium
- 240ml / 8floz water

Method:
In a saucepan, heat the oil and cook the onion, celery and kale.

Add the apple, broth, water and cook until vegetables and fruit are softened.

Blend all the ingredients together. ENJOY!

Click HERE for a printable recipe card.

Nutritional Information:

Brussels Sprouts Waldorf Salad

After eating Brussels sprouts over Christmas, I used some left overs to make this Waldorf Salad. The steam-cooked sprouts are a tasty alternative to lettuce or kale, as used in my Kale Waldorf Salad.

Brussels sprouts are a great source of vitamins and minerals, especially vitamin K and C, not to mention packed with fibre!

In addition, there's been a lot of studies conducted focusing on cruciferous vegetables in relationship to cancer. An overview of Brussels sprouts is featured on the World's Healthiest Foods website.

In summary, with regards to cancer, "...Brussels sprouts provide special nutrient support for three body systems that are closely connected with cancer development as well as cancer prevention. These three systems are (1) the body's detox system, (2) its antioxidant system, and (3) its inflammatory/anti-inflammatory system."

Brussels sprouts are now known to top the list of commonly eaten cruciferous vegetables. Their total glucosinolate content has been shown to be greater than the amount found in mustard greens, turnip greens, cabbage, kale, cauliflower, or broccoli. Glucosinolates are a class of phytochemicals whose breakdown products are thought to be responsible for an improvement in health.

Some people dislike the taste of Brussels sprouts. Mostly because if they are overcooked, not only do they lose their nutritional value, they begin to emit the unpleasant sulfur smell associated with overcooked cruciferous vegetables.

Steam-cooked Brussels are quick and easy (only 3-4 minutes) and ensure a nice crunch and plenty of flavour. Once cooled, I use them in salads when I fancy a change from spinach and kale, which I eat all-year-round. I usually only eat Brussels sprouts in season, hence the timing of this recipe.

This Waldof salad also gave me the chance to use my new fruit and vegetable chopper.

Brussels Sprouts Waldorf Salad
Makes 2
Click HERE for a printable recipe card.

Ingredients:
- 56g / 2oz nonfat Greek yogurt
- 30ml / 2tbsp apple cider vinegar
- 225g / 8oz / 2 apples, chopped
- 335g / Brussels Sprouts, halved
- 85g / 3oz 2 stalks celery, chopped
- 30g / 1oz walnuts, chopped
- 1/2tsp thyme, dried

Method:
In a bowl, mix the yogurt and apple cider vinegar.

In a separate bowl, combine the apples, sprouts, celery, walnuts and thyme.

Stir in the yogurt and mix thoroughly to combine. ENJOY!
Click HERE for a printable recipe card.

Nutritional Information: