Beat the cold with our filling, low-cost soup plan
LOSE3lbIN 3 DAYS
Need to shape up fast? Soup could be your solution. ‘Water-rich soups have a low number of calories per portion compared with other foods,’ says nutrition expert Professor Barbara Rolls. ‘Water adds weight and volume to your meal, so you can have a satisfying amount without harming your waistline.’ Overwhelmed by the prep? Don’t be – on those busier days, you can opt for shop-bought instead. You’ll shed unwanted pounds, boost your overall health and look fabulous, too – in just three days. Here’s how…
Your soup diet plan
For three days, simply have four bowls of soup a day – one for breakfast (yes, really!), one for lunch, another late afternoon and a final bowl an hour or two before bed. You can mix or match the recipes and repeat them over the three days and they will keep in the fridge for reheating later. The ingredients can be blended with a liquidiser or hand-held blender. If you’re short of time, you can substitute shop-bought soups.
Super-easy tomato
(2 servings)
✣ 1 small onion, peeled and chopped
✣ 1tbsp cooking oil
✣ 1 medium potato, peeled and diced
✣ 400g tin tomatoes
✣ 2 heaped tsp tomato puree
✣ 2tbsp chopped fresh basil TO MAKE In a large pan, gently sweat the onion in the oil. Add the potato and cook gently for 10 mins. Drain the juice from the tomatoes into a jug and make up to 500ml with water. Add to the pan with the tomatoes and stir in the puree. Add the basil and simmer uncovered until the potato is soft. Blend until smooth.
Banana breakfast soup
(1 serving)
✣ 150ml boiling water
✣ 1 ripe banana, peeled
✣ 15g walnuts
✣ Good pinch cinnamon
✣ 1tsp fresh chopped ginger root
✣ Stevia to taste, if required TO MAKE Blend all the ingredients until smooth and creamy. Serve warm.
Broccoli and spinach
(2 servings)
✣ 1 leek, finely chopped
✣ 1tbsp cooking oil
✣ 450ml made-up reduced-salt vegetable bouillon
✣ ½ head broccoli, chopped
✣ 1 small potato, peeled and diced
✣ 75g spinach TO MAKE In a large pan, sauté the leek in the oil until soft and translucent. Add the bouillon, broccoli and potato. Simmer until everything is very soft – about 20 mins. Stir in the spinach until wilted. Blend until smooth.
FRESH OR TINNED?
Nutritionally, there’s little difference between fresh or tinned veggies; the amount of nutrients they contain depends on
