If you follow me, you know I love a great meal full of nutrient dense foods that are easy to prepare. Nothing gets easier than soup.
I have a friend, Ms. Paula, and for years I noticed that she would get a nice bowl of soup every time we went out to eat. Eventually, I started to do the same thing, depending on the sodium content of the soup. One thing I noticed was how full I felt. Felling full will always keep you from over eating. Needless to say, we always left our events with carry out containers.
Soups are easy to prepare and depending on how you make it full of nutrients. You can blend them or put the ingredients in a crock pot, super simple, right?
Everyone has heard of juicing and green smoothies but are you souping?
Nutrient dense foods tend to be rich in fiber which also helps you to feel full longer all while helping to scrub your colon walls. Meaning you will release food instead of holding on to it and sticking to your insides.
Try these great recipes next time you’re in the kitchen and let me know how you enjoy it.
Breakfast: Apple almond super juice (calories 331)
–1 Granny Smith apple, peeled, halved
–1 teaspoon almond butter
–1 scoop whey protein powder
–1/2 small banana, peeled, halved
–1 tablespoon white chia seeds
–1 cup unsweetened almond milk
–1/2 cup ice
Blend & Enjoy
Lunch: Pep in your step soup (calories 128) (2 servings, Save ½ for later)
–3 red bell peppers, roasted, peeled, seeded
–1/4 cup sun-dried tomatoes
–2 garlic cloves, peeled
–1/4 cup white wine
–1/4 bunch Italian parsley, trimmed
–1 cup low sodium vegetable broth
–salt and pepper to taste
–balsamic vinegar, as garnish (we didn’t do this)
Directions: Puree in your food processer, high speed blender like a Ninja. Heat through.
Dinner: Rockin’ Broc Soup (calories: 151) (2 servings. Save ½ for later)
–1/4 cup cashews, soaked
–1/2 small onion, chopped
–1 clove garlic, chopped
–2 cups water
–1 ½ cups broccoli
–1/2 teaspoon garlic powder
Directions: Place all ingredients in a saucepan and bring to a boil. Reduce heat, and simmer for 20 minutes, until broccoli and onions are tender. Allow to cool. Puree all ingredients in your food processor.
BONUS: Purify: Zucchini (Vegan and Gluten Free)
Serving Size: As much as you want. (Freebie soup)
-1 tablespoon high-quality oil
-1 cup chopped onion, leeks, or shallots
-1-2 cloves garlic, minced
-6 medium sliced zucchini
-4 cups low sodium-vegetable broth
-Himalayan sea salt and black pepper, to taste
Heat oil in a large pan over medium heat. Add onion, leek, or shallots and garlic and sauté 3-5 minutes, until softened. Add 6 medium slice zucchini, reduce heat to low, and sauté 5-7 minutes, until softened. Add enough broth to cover the zucchini (about 3 cups) cover, and simmer 20 minutes. Ladle the vegetable mixture and 1 cup broth into a high-powered blender and puree until smooth, gradually adding remaining broth to reach desired consistency. Season with salt and pepper to taste and serve.
Dessert: Crave Me: A Date with Chocolate (Vegan and Gluten Free)
Makes 1 serving.
-1/2 small frozen banana
-1 tablespoon raw cacao powder
-1/2 cup unsweetened plant-based milk
-1 date, pitted
-1/4 cup fresh raspberries (optional topping)
Place the banana, cacao powder, milk, and date in a high-powered blender and puree until smooth. Dress with the topping, if desired.
You can get these recipes and more from Rachel Beller’s book, Power Souping
Hope to hear from you soon. I will be including power souping in my upcoming group, so stay tuned.