Soup for You

How this Fast Diet Lifestyle works: Eat these meals tomorrow, for a calorie total of less than 600. On another day this week, eat the meals from a different post, another day of eating 600 calories or less. Eat sensibly the other days of the week. That’s it. Simple way to lose weight and be healthier. Welcome to Tom Reilly and loseweighttodaystl and Keto Zeal and djsfitt who are now Following.

Winter. Soup. Cold and snow outside. Hot soup inside you. Perfect pairing. Soup as a meal is wonderful and for dieters it can be the perfect solution. One of the benefits of soup is that one batch makes enough for several meals, so future lunches and dinners are taken care of on a busy day. Here are two soups to make those of us in the Northern Hemisphere think of Summer, and which those of you in the Southern Hemisphere can prepare from fresh ingredients. The third recipe is definitely for Winter.

Chowdah:  294 calories 7 g fat 1.7 g fiber 33.6 g protein 17 g carbs 114 mg Calcium  PB GF Here in Northern New England, chowder is king. Cod or haddock is traditional but hake is more flavorful and lower in calories. HINT: This recipe makes one BIG bowl of chowdah, but if you double the recipe, you can freeze the remainder or enjoy it for lunch. If you can, make it one day and eat it the next day for richer flavor.

½ slice bacon ¼ cup onion, chopped 2 oz potatoes, ½” dice 1½ cups fish stock 4 oz cod or hake fillets, cut into 1½” pieces ¼ cup 2% milk salt + pepper + parsley + turmeric

Cook the bacon until it is almost crispy, remove from the pan, blot dry of fat, and chop coarsely. Into the fat in the pan add the onions. Cook slowly until soft and transluscent. In another pan, boil the potatoes in water until tender. Drain [save the water for baking] and salt the potatoes. Put the fish stock, cod, potatoes, and milk in the pan with the onions. Heat slowly until warm. Add the bacon, parsley, and seasonings to taste. [TIP: Best if held in the ‘fridge for 8-24 hours before you heat slowly [do NOT boil] and taste for seasonings again.]

Soupe au Pistou:  212 calories 5 g fat 5.6 g fiber 9 g protein 34 g carbs 74 mg Calcium  PB GF – if using GF bread and pasta  Here is the summer soup of Southern France: garden vegetables with a basil pistou to flavor it. The recipe is from Anne Willan’s Country Cooking of FranceHINT: This makes enough for 9 [nine] one-cup servings or 6 [six] 1-½ cup sv. If 1-½ cup, then 271 calories/bowl, with bread.

½ cup canned white beans, drained and rinsed 1 cup thinly-sliced leeks ½ pound [8 oz] tomatoes, ½“ dice ½ cup carrots, ½“ dice 2 cups potatoes, ½” dice 8 oz zucchini, ½“ dice ½ cup onion, diced 2/3 cup green beans, cut in 1” pieces ½ cup peas, fresh or frozen 1¼ oz short pasta, such as orzo or ditalini ¼ cup pesto, purchased or homemade 1 slice whole-grain sourdough bread

Prepare all the vegetables. Simmer the vegetables in 1 quart of water with salt and pepper for 20 minutes. Add the peas and simmer 5 minutes more. Add the pasta and simmer 2 minutes more. Take off the heat and stir in the pesto. HINT: If possible, cool, cover, and let sit in a cool spot for 8-24 hours to deepen the flavors.  Taste for seasoning. Serve with a slice of whole grain sourdough bread. Delicious for dinner or lunch. Freeze the remainder.

Green Split Pea Soup:  262 calories 1.6 g fat 19 g fiber 20 g protein 46 g carbs [46 g Complex] 30 mg Calcium   PB GF  For years we have loved this soup from Picardy, France which comes to us via Anne Willen’s  French Regional Cooking.  The easiest recipe in the world!  HINT: Makes 6 one-cup servings. What you don’t use today, freeze in serving-sized portions.

16 oz bag dry green split peas + water to soak 1 quart water, for making the soup 2 slices bacon 2 stems of thyme salt + pepper to taste

Put the dry peas in a bowl and add water to cover them by 2”. Let them sit and soften for 1.5 hours. Drain.  TIP: you will not need the soaking water for the soup, but use it to water the houseplants.  Put the peas, bacon, thyme, and water in a saucepan. Bring to a gentle boil, then turn down the heat, cover, and simmer for 1¼ hours.  NB: Not all the liquid will be used up. That’s fine. Remove the bacon and the thyme stems. Using a food processor, blender, or immersion wand, puree the soup. There should be 6 cups. Soup should be loose enough to run off a spoon, but not too thin. Add water, if necessary, to adjust thickness. Taste for seasonings. Cook the bacon in a saute pan until it is crisp. Crumble it and add to the soup. 

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