The soup: slimming and health benefits
What could be better than a good vegetable soup in the middle of winter? Regressive and warming, the soup is a “soft toy” that makes us forget the cold and the gray!
But soup is also a healthy super ally: seasonal vegetables, starches and selected legumes deliver their vitamins and minerals that protect our microbiota (i.e. our intestinal flora) and boost our system. immune. Top against winter diseases.
Slimming side, the soup is all good: indeed, the “traditional vegetable soup” hardly exceeds 30 Kcal per 100 mL. In addition, because it is high in fiber, the soup makes an excellent defense against snacking between meals. And because it can be declined almost to infinity, it does not generate frustration …
Slimming: my lunch menu “soup”
For lunch, we opt for vegetables with a high glycemic index: these provide energy without increasing the calorie bill. Here is a menu for lunch:
- 1 soup of tubers or root vegetables: choose potato, Jerusalem artichoke, carrot, sweet potato, leek …
- 1 salad composed of a base (lettuce, lamb’s lettuce, spinach leaves …) + raw vegetables or mushrooms (tomato, avocado, radish, grated carrots …) + 1 drizzle of olive oil or linseed oil.
- 1 or 2 slices of ham, turkey or poultry, or 1 chicken or turkey breast, or 1 fillet of white fish. (optional)
- 1 square of chocolate or 1 seasonal fruit or 1 compote or 1 sugar-free yogurt. (optional)
Some examples :
- 1 carrot and potato soup with cumin + 1 salad made with lettuce, avocado and pine nuts + 1 roll of ham + 2 clementines.
- 1 zucchini and leek soup with Provence herbs + 1 salad of grated carrots, crunchy spring onions and pickles + 1 pan-fried chicken breast without fat + 1 square of dark chocolate.
- 1 pumpkin and sweet potato soup + 1 salad made with spinach leaves, crunchy mushrooms and diced avocado + 1 pan-fried turkey breast without fat + 1 compote without sugar.
Slimming: my “soup” menu for dinner
For dinner, we choose vegetables that allow easy digestion in order to have a good night’s sleep. We do not forget the gluttony, to end the day on a positive note. Here is a menu for lunch:
- 1 vegetable soup: mix the vegetables well to obtain a smooth and creamy soup, which will help digestion at the end of the evening.
- 1 portion of steamed or pan-fried vegetables (with a drizzle of olive oil).
- 1 or 2 eggs (boiled, calves, omelet, fried …) or 1 small piece of cheese (goat, sheep … without bread) or 1 dairy product (yogurt, cottage cheese … .). (optional)
- 1 square of chocolate or 1 sorbet or 1 handful of dried fruits (almonds, hazelnuts …). (optional).
Some examples :
- 1 curry cauliflower soup + 1 portion of steamed zucchini with garlic and fine herbs + 1 or 2 hard-boiled eggs + 1 soya yogurt with cinnamon.
- 1 butternut squash velouté with sesame seeds + 1 portion of steamed cauliflower with paprika + 1 or 2 soft-boiled eggs (in the soup) + 1 square of chocolate.
- 1 mushroom soup with curry and coriander + 1 portion of steamed lentils and garlic + 1 omelet + 1 sorbet.
Thanks to Erwann Menthéour, founder of the method Fitnext.
Also to be tested:
- Ricotta Spinach Soup
- Endive soup with garlic
- Cream of split peas
