On that note, everyone needs protein. It helps preserve, build and repair muscle; especially important when exercising, or when eating fewer calories in order to lose weight. It means the weight you lose will be unwanted fat, rather than the muscle that makes you strong and look toned.
If you’ve done an intense workout or plan on doing one that day, you might like to add some extra starchy carbs for fuel. If you’ve been more sedentary, or are doing low level activity like walking, then it’s a good time to get some healthy fats in from seeds, yoghurt etc.
Don’t get too worked up over being perfect. Just make sure you get your vegetables and protein at least.
Read this afterwards too > Easy Ways to Eat More Vegetables
I pureed my soup completely but you could leave yours a little chunky.
Also feel free to experiment with different green vegetables; courgettes, kale and peas have all featured in recipes I’ve seen around the place. Frozen veg is great, or it could be a way of using up a glut of vegetables, common if you grow your own.
For only around 100 calories for a reasonable bowlful (not including any additional ingredients) it’s very filling. It contains a lot of fibre, which is good for most people, but if you have IBS that is worse with too much fibre, simply reduce the quantities.
1/2 head broccoli
1/2 head cauliflower
½ an onion
2 garlic cloves
2 spring onions
1 stick celery
Salt and pepper
500ml vegetable stock
Handful fresh Basil
Handful fresh Parsley
Handful fresh Coriander
1/4 tsp. turmeric
Plain Greek yogurt or dairy free yoghurt
Fresh herbs to garnish
A sprinkle of Parmesan or cheddar cheese
Seasonings to taste
Protein like chopped chicken or ham or chickpeas
Thicken with plain pea protein (Pulsin’ do a good one, use code PTC20 for 20% off) or blend chickpeas while pureeing
Quinoa for extra carbs
Put all the ingredients into a large saucepan. Or a slow cooker if you have time for it to cook for longer.
Simmer until very soft, around 30 minutes in a saucepan, longer if slow cooking.
Blend the mixture in a blender or using a hand blender. Be careful of hot liquid splashing!
Return to the pan and reheat if needed, adding any extra add on ingredients.
Serve with toppings, if using, or refrigerate for three days. Alternatively freeze in portions.