Category Archives: Soups

Soups

5:2 in the Summer – Tuscan Zucchini Soup

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This is a simple soup that makes a good light lunch or first course at under 90 calories per serving. Add another 70 calories for 3 grissini breadsticks. 

Ideal if you have a glut of courgettes and it freezes well too.

Tuscan Courgette Soup with breadsticks

Tuscan Zucchini Soup
Serves 6
A light and delicious soup that makes the most of courgettes/zucchini and freezes well
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Prep Time
10 min
Cook Time
20 min
Total Time
30 min
Prep Time
10 min
Cook Time
20 min
Total Time
30 min
Ingredients
  1. 1kg courgettes, diced
  2. 1 tbsp olive oil
  3. 4 cloves garlic, finely chopped
  4. handful basil leaves
  5. freshly ground black pepper
  6. 10 g marigold swiss vegetable bouillon powder
  7. 1.2 litres water
  8. salt to taste
  9. 1 tbsp chopped parsley
  10. 40 g parmesan, finely grated
Instructions
  1. Heat the olive oil in a large heavy saucepan.
  2. Add the courgettes, garlic, basil and black pepper.
  3. Cover and cook over a low heat for about 10 minutes, until the vegetables are softened.
  4. Make the stock with boiling water and bouillon powder.
  5. Set aside a couple of tablespoonfuls of the courgettes for garnish.
  6. Add the stock to the pan and simmer gently for a further 10 minutes.
  7. Whizz to a purée with a stick blender.
  8. Taste and adjust seasoning.
  9. Stir in parsley and most of the grated parmesan.
  10. Serve with a little grated parmesan on top and some pieces of courgette.
Notes
  1. You can use any shape of courgettes or soft-skinned summer squash.
  2. This soup freezes well.
Adapted from Cooking to Impress without Stress by Annabel Langbein
Adapted from Cooking to Impress without Stress by Annabel Langbein
Focus on Flavour https://www.focusonflavour.com/

Mushroom and Celery Soup

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A combination of ingredients that work surprisingly well together, to make a very low calorie, tasty and filling soup, less than 50 kcals a serving.

Mushroom and Celery Soup

My husband didn’t have any idea what was in it and said he thought it was “very satisfying and kind of meaty”. Perfect for a 5:2 Fast Day.

Mushroom and Celery Soup
Serves 4
A substantial and yet light soup that combines interesting flavours and textures.
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Prep Time
5 min
Cook Time
40 min
Total Time
45 min
Prep Time
5 min
Cook Time
40 min
Total Time
45 min
Ingredients
  1. 250g mushrooms, chopped
  2. 4 stalks of celery, chopped
  3. 3 cloves garlic, finely chopped
  4. 1 litre stock, vegetable or chicken
  5. 1 tsp Worcestershire sauce
  6. 1 tsp grated nutmeg
  7. sea salt and freshly ground black pepper
  8. celery leaves
Instructions
  1. Put the mushrooms, garlic and celery in a saucepan with about 100ml of stock.
  2. Cover and cook over a low heat until the celery is soft, about 30 - 40 minutes.
  3. Add half of the remaining stock and whizz with a blender.
  4. Pour in the rest of the stock together with the Worcestershire sauce and nutmeg.
  5. Bring to the boil, then check the seasoning.
  6. Serve garnished with celery leaves.
Notes
  1. As an alternative to Worcestershire sauce, you could use soya sauce. Next time I make it, I think I will try a few drops of good quality balsamic vinegar instead, which should enhance the mushroominess.
Adapted from The Ultimate Healthy Eating Cookbook , consultant editor Anne Sheasby
Adapted from The Ultimate Healthy Eating Cookbook , consultant editor Anne Sheasby
Focus on Flavour https://www.focusonflavour.com/

Carrot and Coriander Soup

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Ok, this is a favourite to buy ready made, but it is easy to make yourself and you get to choose the carrots that go into it, so go for organically grown carrots for bags of flavour.

Rainbow Carrots Carrots

 

 

 

 

 

 

 

 

Carrot and Coriander Soup
Serves 4
Celebrate carrots with this lovely simple soup
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Prep Time
10 min
Cook Time
20 min
Total Time
30 min
Prep Time
10 min
Cook Time
20 min
Total Time
30 min
Ingredients
  1. 500g carrots, scrubbed or peeled and sliced
  2. 1 onion, peeled and chopped
  3. 1.2 litres stock (home made chicken stock would be great, Marigold bouillon is my standby)
  4. 1 tblsp olive oil
  5. 3 tsp coriander seeds
  6. 1 bunch of fresh coriander leaves, finely chopped
  7. Sea salt and freshly ground black pepper
Instructions
  1. Toast the coriander seeds lightly in a dry frying pan, then grind coarsely in a pestle and mortar (or mini blender).
  2. Heat the oil in a saucepan and add the onions and carrots.
  3. Cook gently for a few minutes until starting to soften, but not colour.
  4. Add most of the coriander seeds and mix well, reserving a few for garnish.
  5. Season with pepper and salt (if your stock isn't already salty).
  6. Add the stock, bring to the boil and simmer for 10 minutes or until the carrots are tender.
  7. Whizz with a stick blender then add most of the coriander leaves.
  8. Serve garnished with chopped coriander leaves and a sprinkling of seeds.
Notes
  1. On a non-fast day you could add a swirl of crème fraîche when serving.
Focus on Flavour https://www.focusonflavour.com/

Hot and Sour Soup

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_MG_0572

I had forgotten how great this soup tastes! Spicy, slightly sweet, sour, bitter, salty – it has that umami savoury satisfaction factor.

Especially with home made chicken stock…  but you can use Marigold bouillon or even plain water and it is still yummy.

Hot and Sour Prawn Soup

 

You may know it as Tom Yam Gung – Prawn, or Tom Yam Gai – chicken. The fish sauce is an essential part of the flavour combination, so this won’t work for strict vegetarians, but you could try using soy sauce and a little sugar instead and some cubes of tofu.

I buy lime leaves and lemongrass from time to time at an Asian store in Toulouse, and freeze them.

Hot and Sour Soup
Serves 4
Deliciously light and spicy soup which can be made with prawns or chicken
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Prep Time
10 min
Cook Time
10 min
Total Time
20 min
Prep Time
10 min
Cook Time
10 min
Total Time
20 min
Ingredients
  1. 1 litre chicken stock (I use home-made, or marigold bouillon)
  2. 1 tsp Thai Red Curry Paste
  3. 1 tbslp Thai fish sauce (Nam Pla)
  4. 1/2 lemon or lime, juice only
  5. 2 lime leaves, finely sliced
  6. 5cm of lemon grass stalk, finely sliced
  7. 100g mushrooms (chestnut or canned straw mushrooms), sliced
  8. 1 spring onion, sliced
For garnish
  1. a few coriander leaves
  2. a few birds eye chillies
Optional
  1. 200g of peeled and deveined prawns or shredded chicken
Instructions
  1. Heat the stock in a saucepan and add the curry paste, fish sauce, lime leaves, lemon grass, lemon juice and chillies.
  2. Taste and add more curry paste if necessary.
  3. Bring to the boil and simmer for a couple of minutes.
  4. Add the mushrooms, the prawns or chicken and the spring onion and simmer for a further 2-3 minutes until the prawns are cooked or the chicken heated through.
  5. Serve decorated with coriander leaves and a couple of birds eye chillies.
Notes
  1. According to MyFitnessPal, the broth comes to about 50 calories per serving without the chicken or prawns.
  2. The Thai red curry paste that I have is furiously hot, so 1 tsp is enough - you may need up to 1 tblsp if yours is mild.
Adapted from The Taste of Thailand, by Vatcharin Bhumichitr
Adapted from The Taste of Thailand, by Vatcharin Bhumichitr
Focus on Flavour https://www.focusonflavour.com/

If you want to see my meal plans for the week, please go to  Meal Plans – you’ll find my outline plan for the current week, and more detailed calorie counted plans for previous weeks.

 

5:2 Fast Day Dinner – Vegetable Soup, Smoked Haddock, Mocha Dessert

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Smoked Haddock with Poached Egg and wilted Spinach

I just recently noticed that the fish counter in a local supermarket had smoked haddock. Something of a treat for us here in South West France!
Mocha Dessert
It makes a very satisfying evening meal on a fast day.  We started with Simple Vegetable Soup then Smoked Haddock with Poached Egg and wilted Spinach, and finished up with Mocha Fromage Blanc. Total for dinner 385 ~woman or 465 ~man Calories (kcals). Very filling and tasty. 

Here’s how:

Simple Vegetable Soup
Serves 1
Quick and easy, using frozen prepared vegetables and bouillon powder
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Prep Time
5 min
Cook Time
15 min
Total Time
20 min
Prep Time
5 min
Cook Time
15 min
Total Time
20 min
Per person
  1. 100g frozen mixed vegetables
  2. 1 tsp marigold bouillon powder
  3. 250ml water
Instructions
  1. Put the veg in a saucepan and add the water and bouillon powder.
  2. Bring to the boil then simmer for 10 minutes.
  3. Whizz with a stick blender to desired texture, or leave as a broth with veggie pieces.
Notes
  1. Per serving: 70 Calories (kcals)
Focus on Flavour https://www.focusonflavour.com/
Smoked Haddock with Poached Egg and Wilted Spinach
Serves 1
an easy and quick to prepare, protein-rich, fast day main course.
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Prep Time
10 min
Cook Time
3 min
Total Time
13 min
Prep Time
10 min
Cook Time
3 min
Total Time
13 min
Ingredients
  1. 100g smoked haddock fillet
  2. 1 egg
  3. 1 cup spinach leaves
  4. pinch grated nutmeg
  5. freshly ground black pepper
For the spinach
  1. Wash the spinach and put into a saucepan with the water that clings to it.
  2. Season with grated nutmeg and black pepper.
  3. Cook gently over a low heat until wilted.
For the smoked haddock
  1. Remove the skin from the fish, if necessary.
  2. Put enough water to cover the fish into a pan and bring to the boil.
  3. Add the fish and cook at a gentle simmer for 3-4 minutes, depending on thickness of the fillet.
  4. Meanwhile, poach your egg.
Notes
  1. Per serving: 210 Calories (kcals) with 1 egg, 285 Calories (kcals) with 2 eggs
Focus on Flavour https://www.focusonflavour.com/
 

Mocha Fromage Blanc
Serves 1
A quick and tasty dessert to round off your meal, with a hit of coffee and a dusting of grated chocolate to satisfy your cravings
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Prep Time
5 min
Total Time
5 min
Prep Time
5 min
Total Time
5 min
Ingredients
  1. 100g fromage blanc or fromage frais
  2. 1 tsp instant coffee granules
  3. 1 tsp water
  4. 1 tsp acacia honey
  5. 1 tsp grated 100% pure chocolate
Instructions
  1. Mix the coffee with a little water to dissolve, then add to the fromage blanc.
  2. Stir in the honey and mix well.
  3. Spoon into a serving dish and grate over some chocolate.
Notes
  1. I use a solid block of 100% Venezuelan Cocoa, if you can't get that use the highest percentage chocolate you can find.
  2. Per serving: 105 Calories (kcals)
Focus on Flavour https://www.focusonflavour.com/

I hope you enjoy something similar!  

Watercress Soup – only 60 calories

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I just love the big bunches of watercress that you can buy in French markets. Watercress is rich in vitamins A and C, calcium, iron and folic acid. A bunch like this makes an easy and delicious soup in under 30 minutes. Just the thing to break your fast with.

watercress

Watercress Soup

Serves 4, only 60 kcals per serving

  • I large bunch watercress (450g)
  • 1 medium onion, chopped
  • 10g unsalted butter
  • 1 litre of vegetable stock, made with 10g Marigold Bouillon powder
  • 10g potato flakes
  • a grating of nutmeg

_MG_3264Discard any really coarse stalks from the watercress, as they can be too peppery.

Wash, drain and chop the remainder of the bunch, reserving a few tips for decoration.

Heat the butter in a large pan and gently sauté the onions, stirring from time to time, until softened but not coloured.

Add the chopped watercress, stock, nutmeg and the potato flakes, then simmer gently for about 10 minutes.

Blend until smooth.

Serve with a garnish of watercress leaves, or a swirl of crème fraîche.

Watercress is rich in vitamin C, calcium, iron and folic acid.

5:2 Fast Day Dinner – Soup, Steak with Salad, Cherry Dessert

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Simple Vegetable Soup

Simple Vegetable Soup

Simple Vegetable Soup

Per person:

  • 100g frozen veggies (not including potatoes)
  • 1 tsp marigold bouillon powder
  • 300ml water

Simmer 20 mins, blend a little if you like to vary the texture.

70 kcals per serving.

 

Rump Steak, Garlic Mushrooms, Light Coleslaw, Watercress and Blood Orange Salad

Rump Steak (100g) with garlic mushrooms, coleslaw and watercress salad

Rump Steak (100g) with garlic mushrooms, coleslaw and watercress salad

We don’t often eat red meat and I find even a small portion quite filling, so this seemed like it would be a good choice for a fast day, when it is helpful to eat protein, which the body cannot store – and it is especially needed if you are exercising.

I cooked the mushrooms (2 each, chopped) in a frying pan with the faintest hint of olive oil and a couple of tablespoons of water. The steak was dry-fried. The coleslaw was made with mayo and plain yogurt. With the watercress I added the segments from 1/2 a blood orange (between 2 people) and a few baby tomatoes (I know, not in season, but I like a bit of colour…) and dressed it with the orange juice.

210 kcals

5 Spice Cherry Compote with Fromage Frais

For dessert I got some stoned cherries out of the freezer and put 12 per person in a saucepan, with a pinch of 5 spice powder and about 100ml of water. Cook gently, shaking occasionally, until nicely warmed through. Serve with a little pot of plain 0% fat fromage frais. Note that no sugar was added, the cherries are quite sweet in themselves and the spice gives the whole dish a bit of a lift.

55 kcals

5 Spice Cherry Compote with Fromage Frais

5 Spice Cherry Compote with Fromage Frais

Total for the day for me – 475 kcals. With a breakfast of Smoked Trout and Scrambled Eggs, this was a day with plenty of protein and hardly any carbs.  I think we both felt like we could demolish several hot buttered crumpets and a slice of Christmas Cake somewhere in the middle of the afternoon, as we were feeling not only hungry, but cold as well – but honestly that soon passed with a cup of lime and ginger tea…..

I really feel as though I have had plenty to eat and will be happy to go to bed with just a cup of camomile tea!