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One of the most crucial tips to control weight, blood pressure, blood sugar, and well, just about everything else is to be sure to eat plenty of vegetables. Easy enough to say but hard for many to execute unless approached with conscious effort. In order to get to 8-10 health protective servings not one meal or snack can pass your lips without containing a fruit or vegetable.
The easiest way to accomplish this is by having said vegetables ready so there is no deterrent to detour you toward the cookie box.
My solution is soup. Having a vegetable soup prepared on the weekend and stored in the fridge makes lunching/snacking decisions a no brainer. A pre-dinner bowl of low cal soup has also been shown to reduce the overall number of calories consumed at that meal. To keep boredom at bay, I pick a different vegetable each weekend so the flavors and colors change but the system stays put. Each bowl of soup is worth about 2-3 servings of veg and clocks in around 100-150 calories which is a decent number for a snack or appetizer. On a good week, my afternoon coffee mug is filled with nourishing, appetite crushing food. What’s in yours?
Pureed Vegetable Soup Variations
This recipe works for almost any vegetable and results in a smooth, creamy soup. Top with a tablespoon of yogurt and minced fresh parsley to bump up the flavour and nutrients even further.
Recipe By : Theresa Albert, DHN, RNCP
Serving Size : 6 Preparation Time :0:15
1 tablespoon butter
1 large yellow onion -- peeled and choped
1 yellow fleshed potato, chopped
6 cups raw vegetable, chopped (see list below)
1 litre low sodium chicken/ vegetable broth
1 tablespoon lemon juice
1/4 teaspoon crushed red pepper flakes
Melt butter in a large pot with a lid and add chopped onion over medium-high heat and cook until the onion is softened and translucent, about 6 minutes.
Add potato, chosen vegetable and broth cover and cook (about 15 minutes) until vegetables are soft.
Add the remaining ingredients and seasoning as below and use a puree wand to blend until smooth.
Variations: vegetable options with suggested herb or spice combination.
Beet Soup: thyme, 1 tbsp. orange zest, and 1/4 cup fresh orange juice.
Broccoli Soup: minced garlic garnished with parmesan cheese.
Carrot Soup: tarragon or thyme; spices: curry powder; ginger, powdered, or 1 tbsp. grated fresh.
Cauliflower Soup: minced garlic, curry powder, chopped lemon zest.
Celery Root Soup: savory or thyme.
Fennel Soup: 3 tbsp. chopped fennel leaves.
Pea or Green Bean Soup: thyme or savory.
Pumpkin Soup: curry powder.
Spinach Soup: nutmeg
Parsnip Soup: tarragon, thyme, savory, or sage.
Squash Soup: thyme or sage; spice: mace, curry powder.
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