5 Simple Hearty Soup Recipes

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Now that we are fast approaching the autumn season, it’s time to get thinking about meals that will keep us cosy, warm, and satisfied as the nights begin to draw in. Soups are great if you’re trying to keep the calories down, and you can experiment by using a variety of vegetables, beans, lentils – pretty much anything you like can be thrown in! Why not try making a nutrient dense bone broth to use as the base of your soup – stay tuned for my upcoming bone broth recipe in ‘Food of the Week’, and why not batch cook your favourite soups and store in the freezer, ready for lunches during the week or convenient meals in the evening. These 5 simple yet hearty soup recipes are jam packed with nourishing nutrients, bursting with flavour, and will leave you feeling satisfied with each mouthful! SOUP-ER EASY, SOUP-ER HEALTHY

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SERVES 4

INGREDIENTS

  • 1 tbspn ghee or coconut oil
  • 1 large onion (diced)
  • 2 garlic cloves (finely chopped)
  • 2 celery sticks (diced)
  • 1 handful fresh parsley (finely chopped) – keep some to serve
  • 3 bay leaves
  • 3 carrots (cut into small chunks)
  • 1⅓ litres chicken bone broth (homemade or bought)
  • 2 large handfuls cooked roast chicken (shredded)
  • 2 handfuls kale (finely chopped)
  • 2 handfuls cabbage (finely chopped)
  • 1 tbspn juice of a lemon
  • Pinch of sea salt or Himalayan salt
  • Pinch of black pepper
  • Extra virgin olive oil (to serve)

Fry the onion in the ghee or coconut oil in a large pot until soft. Add the garlic and celery and cook for a minute, stirring occasionally. Add the carrots, parsley stems (finely chopped), broth, and bay leaves, then bring to the boil. Then lower the heat to a medium simmer.

When the carrots soften, add the chicken, the kale and cabbage, and cook for a few minutes. Remove from the heat, season with a good pinch of salt, pepper, and the lemon juice. Ladle into bowls and serve with a pinch of parsley leaves and a good drizzle of extra virgin olive oil. You will be able to see the bay leaves in the soup, so either remove or just avoid eating.

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SERVES 4

INGREDIENTS

  • 1 tspn coconut oil or ghee
  • 1 onion (diced)
  • 2 cloves garlic (finely chopped)
  • 2 carrots (finely chopped)
  • 1 cup of dry red or green lentils (rinsed)
  • 1 small butternut squash (chopped into small chunks)
  • 1⅓ litres vegetable or chicken broth (homemade or bought)
  • 2 tspns fresh thyme
  • 1 tspn dried basil
  • 1 tspn dried oregano
  • ¼ tspn paprika
  • Black pepper
  • Sea salt or Himalayan salt

Heat the coconut oil or ghee in a large pot, then add the onion, garlic, and carrots, and cook until the onions start to soften. Add the lentils, squash and 1 litre of the broth to the pan. Then add the herbs, paprika, and a good pinch of salt and pepper. Bring to the boil, then turn down the heat to a medium simmer, and leave for about 30 minutes. Add the remaining broth, and cook for a further 5-7 minutes. Remove from the heat and serve with some crusty sourdough or soda bread.

 

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SERVES 2

INGREDIENTS

  • 1 tbspn coconut oil
  • 1 onion (finely chopped)
  • 2 cloves garlic (finely chopped)
  • 1 stick celery (finely chopped)
  • 1 small red or green chilli (finely chopped)
  • ¼ tspn chilli powder
  • ¼ tspn paprika
  • 2 ½ cups corn kernels (tinned or fresh)
  • 250 ml vegetable or chicken broth (homemade or bought)
  • 100 ml coconut milk
  • Large handful fresh parsley (roughly chopped)
  • Black pepper
  • Sea salt or Himalayan salt

Heat the coconut oil in a large pot, and add the onion, garlic, celery and chilli. Cook on a medium heat for about 10 minutes, until the onion and celery begin to soften. Add the chilli powder, paprika, corn kernels, and cook for another 2 minutes, then add the vegetable or chicken broth. Use an immersion blender to roughly blend the soup, so that a chunky consistency remains. Add the coconut milk and a good pinch of salt and pepper, then bring to the boil, and reduce the heat to a low simmer. When the soup is heated all the way through, after about 15-20 minutes, remove from the heat, and serve with a good sprinkling of fresh parsley, and some warm crusty sourdough bread.

 

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SERVES 2

INGREDIENTS

  • 1 tbspn coconut oil or ghee
  • 1 onion (finely chopped)
  • 2 cloves garlic (finely chopped)
  • Thumb-sized piece of ginger (grated)
  • 2 leeks (roughly chopped)
  • 2 cups broccoli (roughly chopped)
  • 2 cups brussel sprouts (trimmed cut into halves)
  • 3 cups spinach
  • ½ tspn ground coriander
  • ½ tspn ground turmeric
  • 1 litre vegetable or chicken broth (homemade or bought)
  • Tspn natural or Greek yoghurt (to serve)
  • Black pepper
  • Sea salt or Himalayan salt

In a large pot, heat the coconut oil or ghee over medium heat. Cook the onion until they begin to soften, then add the garlic and ginger, and cook for a further minute. Add the broccoli, leeks and sprouts, and cook for about 5 minutes, stirring occasionally. Add the coriander, turmeric, broth, and bring to the boil, then reduce the heat to a medium simmer. Cover and cook for about 20-25 minutes, until the vegetables have softened, then stir the spinach through until wilted. Use a food processor or immersion blender to blend the soup. The sickness of the soup completely depends on what you prefer, so blend until it is the right consistency for you. Season with salt and pepper to taste, and why not try adding a teaspoon of natural or Greek yoghurt to finish.

 

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SERVES 4

INGREDIENTS
Broth:

2 large onions (quartered)
2 cloves garlic (finely chopped)
4-inch piece fresh ginger (sliced)
3 carrots (roughly chopped)
2 cinnamon sticks
2 whole star anise
3 cloves
2 tspn coriander seeds
1 1/3 litres beef broth (homemade or bought)
1 tbspn tamari
1 tbspn fish sauce

Soup ingredients:
225g sirloin steak
225g dried rice noodles
Drizzle extra virgin olive oil (for the noodles)
3 spring onions (finely chopped)
1 small red or green chilli (finely chopped)
1 lime (quartered)
1 cup bean sprouts
½ cup fresh coriander (roughly chopped)
½ cup fresh basil (roughly chopped)
Few mint leaves

Peel the ginger and slice it into strips down its length. Char the onions and ginger by using tongs, and char on all sides over high flame on a gas stove, until they begin to blacken. Rinse them under cool water to remove any bits that are overly charred.

Place the cinnamon, star anise, cloves, and coriander seeds in a large pot and dry-roast over a low-medium heat for a couple of minutes, stirring frequently, and until fragrant.

Add the broth, tamari, fish sauce, carrots, and the charred onions and ginger to the pot with the spices.

Bring the broth to a boil over medium heat, then reducing the heat, cover and simmer for about 30 minutes, allowing time for all the flavours to infuse.

While the broth is simmering, put the beef on a plate, cover with cling film, and freeze for 10-15 minutes. This will make it easier to slice the beef. When removed from the freezer, immediately slice into thin slices. Then re-cover and keep refrigerated until ready to serve.

Bring a saucepan of water to the boil and cook the rice noodles (according to the instructions on the packet). Strain and run under cold water to cool. Toss the noodles with a drizzle of olive oil to prevent them from sticking together.

Place the bean sprouts, spring onions, chilli, lime quarters, and herbs in a serving dish, ready for people to help themselves.

When the broth is ready, strain and remove all the solids. Put the broth back on a low heat and keep simmering gently, but not boiling.

Divide the noodles between serving bowls and top with a single layer of raw beef (a few slices), so that they cook evenly when the broth is added. Ladle the steaming broth into the bowls, pouring evenly over the beef so that it cooks – the beef should start to turn opaque in colour. The amount of broth depends on the preference of each person. Let everyone help themselves to the toppings on the table, and more broth if they wish. Enjoy!

 

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CHIA SEED PUDDING

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INGREDIENTS

  • 250ml almond or coconut milk
  • 4 tbspns chia seeds
  • ¼ tspn vanilla extract
  • ½ to 1 tspn maple syrup or date syrup or raw honey
  • ¼ tspn cinnamon

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Put the chia seeds, syrup/honey, vanilla, cinnamon, and milk in a jar or glass container, and mix everything together. Place in the fridge overnight and you will have a delicious breakfast waiting for you in the morning. Top with crushed nuts or blueberries to add texture and flavour.

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VEGETABLE CURRY WITH BROWN RICE

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INGREDIENTS (MAKES 6 SERVINGS)

  • 1 large onion (diced)
  • 3 cloves of garlic (finely chopped)
  • 3 inches of ginger (grated)
  • 2 carrots (diced)
  • 2 cups cauliflower
  • 1 cup broccoli
  • 1 red pepper (diced)
  • 1 can chopped tomatoes
  • 3 ½ cups water
  • 1 can organic coconut milk
  • 2 tbspn mustard seeds
  • 2 tbspn ground coriander
  • 2 tspn cumin
  • 1 tspn turmeric
  • ½ tspn cayenne pepper
  • ½ tspn curry powder
  • 1 tspn sea salt or Himalayan salt
  • 1 can chickpeas
  • 1 tbspn coconut oil
  • Handful fresh coriander
  • 2 cups short grain brown rice or brown Basmati rice

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Toast mustard seeds, cumin, and ground coriander over a medium heat for about 2 minutes. Take of the heat and stir in the cayenne pepper and turmeric – set aside for later.

Put the tomatoes, 1 cup of water, salt, spices, and ginger in a pot and bring to the boil, then simmer for 30 minutes on a reduced heat. While this is cooking, lightly steam the cauliflower and broccoli for a few minutes until it begins to soften slightly.

Rinse the rice, and add it, along with 2 ½ cups of water to a pan. Bring to the boil, cover, and cook on a light simmer for about 30-40 minutes.

In a pan heat the coconut oil on a medium heat, then add the onion and cook for a few minutes until soft. Add the garlic, pepper, and carrots, and cook for a further 5 minutes.

Add the coconut milk to the tomatoes and spices, then add the cauliflower and broccoli, then the rest of the vegetables, and bring to the boil. Cover and simmer for about 30 minutes. Then add the drained chickpeas.

Serve the curry with brown rice and a sprinkling of fresh coriander.

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SALMON BURGERS WITH SWEET POTATO WEDGES

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INGREDIENTS (MAKES 8 BURGERS)

FOR THE BURGERS

  • 500g raw salmon fillet (skin and bones removed), chopped
  • 1 medium egg
  • ½ cup ground almonds (for the coating)
  • 1 bunch fresh parsley, chopped
  • 2 spring onions, chopped
  • 1 red pepper, chopped
  • Juice and zest from 1 medium lemon
  • Black pepper
  • Sea salt or Himalayan salt
  • 2 tspn coconut oil (for cooking)

FOR THE WEDGES

  • 4 medium sweet potatoes
  • 1 tbspn extra virgin olive oil
  • 1 tbspn cumin seeds
  • Black pepper
  • Sea salt or Himalayan salt

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Pre-heat oven to 190 C. Wash the potatoes and cut into wedges – you can make them as thick or thin as you want. Place the wedges in a bowl and drizzle over the olive oil, coating the wedges evenly. Sprinkle in the cumin seeds and add a good pinch of salt and pepper, and mix again until all the wedges are coated. Line a baking tray with baking paper, and lay the wedges out evenly on top. Roast for 15-20 minutes, toss the wedges, then roast for a further 15-20 minutes.

While the wedges are cooking, add the salmon, parsley, spring onion, red pepper, lemon zest, juice, egg, and a pinch of salt and pepper to a food processer, and mix until everything is combined. Shape the mixture into 8 burgers of equal size. Lightly dust the patties with the ground almonds. Heat the coconut oil in a pan, and cook the burgers until golden brown and crisp.

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BUTTERNUT SQUASH & LENTIL SOUP

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INGREDIENTS (MAKES 4-6 SERVINGS)

  • 1 medium onion (diced)
  • 1 clove garlic (finely chopped)
  • 1 tbspn coconut oil
  • 1 butternut squash (large)
  • 1-1 ½ cups red lentils
  • 2 tspn dried sage
  • Chilli powder (to taste)
  • 6 cups vegetable broth (or chicken broth if preferred)
  • Sea salt or Himalayan salt (to taste)
  • Black pepper (to taste)
  • 1 tbspn natural yoghurt

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Heat the coconut oil in a pan on a medium heat, then add the garlic and onions, and cook until soft. Add the sage, chilli powder, and diced squash, and cook for a few minutes, stirring a couple of times. Then add the lentils and broth, and season with the salt and pepper. Bring to the boil, then reduce the heat, cover, and simmer until the squash and lentils are nice and soft (about half an hour). Allow to cool slightly and blend to form a soup consistency. Finish with a dollop of natural yoghurt to taste.

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BANANA PANCAKES

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INGREDIENTS

  • 1 cup oats
  • 2 bananas (ripe)
  • 1 small cup ground almonds
  • 2 tbspn raw honey or maple syrup
  • 1 tspn vanilla extract
  • 2 tspn cinnamon
  • Pinch of sea salt or Himalayan salt
  • 2 tbspn ground flaxseed
  • ¾ cup of water
  • Coconut oil (for cooking)
  • Some berries, nuts, & a drizzle of raw honey for topping

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Blend the oats until they form a flour-like consistency. Add the bananas and remaining ingredients (except the coconut oil), and blend until a smooth batter is formed. Add a teaspoon of coconut oil to a very hot pan, and once melted add a ladle full (about ¼ of the mix) into the pan, and move the mixture around so that it forms a pancake shape. Once the bottom is cooked, flip the pancake and cook the other side (usually about a minute on each side). Repeat the process until you have 4 yummy pancakes. Top the pancakes with berries, nuts, and a drizzle of honey to finish them off.

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The Muscle Gainer – Salmon Stuffed Red Potato

By Fitmen-Cook

You’ve just crushed your workout and, after catching your breath, the first thing on your mind is food. Yes, you need protein, but you’re probably hankering for carbs. After all, your depleted glycogen stores aren’t going to replenish themselves. Whether your tooth is sweet or savory, a stuffed potato could be the way to go! We all harp on the importance of post-workout protein, but we often forget about the importance of carbs. So, next time you go to grill that steak, throw on a side of baked potato. Or, better yet, make that hot potato the star of your dish. Try this muscle-building recipe to satisfy your hunger, kick-start recovery and growth, and get you primed for your next gym session.

THE MUSCLE-GAINER: SALMON-STUFFED RED POTATO

If you want to build muscle and add size, eating salmon and potatoes is the way to go. It’s hands-down delicious. Adding salmon is a great way to “dress up” a staple bodybuilding meal. You may never eat salmon and red potatoes the same way again. Ever.

Ingredients

  • 6 oz Wild Salmon (measured raw)
  • 240 g Red Potato (baked)
  • 1/8 cup 2% Greek Yogurt
  • 1 tbsp Parmesan
  • 1/4 cup Green Onion
  • 1 cup Grilled Asparagus Seasonings
  • Pepper
  • Coconut Aminos
  • Chipotle
  • Garlic (optional)

Directions

  1. Bake a red potato until soft.
  2. Season wild salmon with 1 tbsp  coconut aminos, pepper, and Mrs. Dash chipotle seasoning.
  3. Bake salmon in the oven for about 10 minutes until finished. Then, flake the salmon with a fork and set it aside.
  4. Once the potato’s finished, slice it down the middle and remove the insides with a spoon. Place the contents in a bowl.
  5. Mix the potato contents with Greek yogurt, green onion, and fresh garlic. Keep stirring until the contents are creamy.
  6. Add salmon to the mixture and blend with a fork. Season with sea salt to taste.
  7. Top with parmesan cheese (if desired) and enjoy!

NUTRITION FACTS

Serving Size (1 potato)

Recipe yields 1                  Amount per serving

Calories                              466

Total Fat                            14 g

Total Carbs                       42 g

Protein                              46 g