Pea and
Ham Soup
Peas
are good for your heart because of their high soluble fibre content that
reduces LDL cholesterol levels. They also help to lower blood sugar levels and
blood pressure! (35min to make, serves four.)
Ingredients:
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1 onion, finely chopped
?
2 stalks celery, finely chopped
?
2 carrots, finely chopped
?
2 cloves garlic, crushed
?
500g frozen peas
?
3 cups reduced-salt chicken stock
?
250g lean ham, chopped
?
1/3 cup light sour
cream/buttermilk/plain fat-free yoghurt
Step 1: Spray a large saucepan with oil and place over medium heat.
Add onion, celery and carrot and cook, stirring, for 2 minutes. Add garlic and
peas and cook for a further 3–4 minutes.
Step 2: Add stock and 3 cups water and bring to the boil. Reduce
heat and simmer, stirring occasionally, for 10 minutes, until vegetables are
tender. Remove from heat. Blend well using a stick blender.
Step 3: Return soup to low heat. Add ham and stir until warmed
through. Ladle soup into bowls, swirl with sour cream, buttermilk or yoghurt
and serve.
Nutritional
information (per serving)
Energy: 1021kJ, Calories: 244cal, Protein: 20.9g,
Fat: 8.3g (saturated: 3.8g), Carbohydrates: 16.7g (sugars: 8.4g), Dietary
fibre: 9.1g, Sodium: 1321mg, Calcium: 90mg, Iron: 3.1mg.
Cauliflower soup
This filling
low-calorie,
high-fibre veggie is one of the most powerful healing and cancer-protective
foods. It contains high amounts of vitamin C and other nutrients like folate,
plus cancer-fighting compounds called phytonutrients that step up the production
of enzymes that clear toxins before they damage cells and make them cancerous. (45min
to make, serves 6.)
Ingredients:
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700g cauliflower, coarsely
chopped
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1 small leek (white part only),
sliced
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1 medium potato, peeled, cut into
chunks
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3? cups reduced-salt vegetable or
chicken stock
?
2 cloves garlic, crushed
?
? cup light cream/buttermilk/fat-free
yoghurt for cooking
?
pinch paprika
?
2 teaspoons finely chopped
flat-leaf parsley
Step 1: Place cauliflower, leek, potato, stock and garlic into a
large saucepan and bring to the boil. Reduce heat, cover and simmer for 25 to
30 minutes, until potato is tender. Cool slightly.
Step 2: Blend mixture using a stick blender, or in two batches in a
food processor. Season with freshly ground black pepper and stir through
cooking cream. Sprinkle with paprika and chopped parsley before serving.
Nutritional information
(per serving):
Energy: 427kJ, Calories: 102cal, Protein: 4.7g, Fat: 3.4g (saturated: 2.0g),
Carbohydrates: 11.1g (sugars: 5.9g), Dietary fibre: 3.1g, Sodium: 681mg,
Calcium: 23mg, Iron: 1.0mg,
Spiced Carrot and Lentil Soup
Carrots
are high in B-carotene and fibre, which help protect against certain cancers
and high cholesterol. (40min to make, serves 4.)
Ingredients:
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3 cups reduced-salt veggie stock
?
2 onions, finely chopped
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2 cloves garlic, crushed
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2 teaspoons caraway seeds
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1kg carrots, peeled, chopped
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2 stalks celery, finely chopped
?
? cup red lentils
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4 tablespoons toasted almonds,
roughly chopped
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fresh coriander, to serve
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4 pieces pita bread, to serve
Step 1: Add ? cup stock to a large saucepan. Cook onions and garlic
until softened.
Step 2: Add caraway seeds, carrots and celery and a little more
stock, if needed. Cook 8-10 minutes.
Step 3: Add remaining stock, lentils and 2 cups water. Bring to the
boil and simmer 10 minutes.
Step 4: Pur?e soup in blender until smooth, but slightly chunky.
Divide soup between bowls. Top with almonds and coriander. Serve with pita
bread.
Nutritional information
(per serving):
Energy: 1550kJ, Calories: 370cal, Protein: 15g,
Fat: 8g (saturated: 1g), Carbohydrates: 54g (sugars: 20g), Dietary fibre: 13.6g,
Sodium: 1095mg, Calcium: 4.2mg, Iron: 161mg.