Tag: Soup

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Courgette and Goat Butter Soup

After quitting veganism and enjoying the benefits of animal products for a couple of weeks, I decided to switch up my diet and experiment with a Keto-Carb Cycling one. The concept is very easy: I rotate my fat-carb ratio, alternating high-fat-low-carb and high-carb-low-fat days. From Saturday to Tuesday, I keep my fat intake very high (50-70%) and my carb intake very low (5-10%); my protein intake is pretty much consistent (25-40%). On Wednesday, I have a carb refeed, so my carb intake spikes up to 50%, while my fat intake goes down to 20%; Thursday and Friday are moderate-carb days, with Thursday being a little higher in carbs and Friday a little higher in fats. I like this way of eating, because it allows me to enjoy all of my favourite foods, without stressing myself out on macros too much.

This is a super easy recipe for my high-fat dinners, and is really enjoyable alongside some baked haddock or salmon.

Ingredients

350 g Courgettes (1 medium-large Courgette)

30 g Goat Butter

1 Stalk Spring Onion

1 piece Ginger Root

Himalayan Salt

Fresh Parsley to Garnish

350 ml Lukewarm Water

Cooking Method

Chop your courgette(s), spring onion and ginger.

Melt goat butter in a saucepan or skillet.

Add in the spring onion stalk, the piece of ginger, the chopped courgettes and some salt, cover and cook for 5-10 mins, stirring from time to time to make sure they cook evenly.

If you have a Vitamix, pour your water in and place the rest of the ingredients. Set it on “soup” programme, and allow it to blend your creamy soup for you. If you have an ordinary blender or food processor, just blend your ingredients in the traditional way — you might need hot water, rather than lukewarm, though.

Sprikle with fresh parsley before serving.

Enjoy!

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Thai Sweet Potato and Courgette Soup

Although it’s October, autumn hasn’t officially arrived in London yet.

However, we’ve already started accompanying our dinners with a soup, as we always do when the weather gets colder. We love cooking soups for dinner for 2 reasons:

1) it’s a way of eating warm, comfy food, without adding extra calories to our meal;

2) it’s a fun and easy way to combine carbs and veggies together, so that I don’t have to bother too much thinking about a side dish.

Tonight I’m planning to cook something I’ve never done before: a Low-FODMAP version of a Thai-style sweet potato soup. And, in case you’re wondering, I’m going to have baked tofu as a main.

As many IBS sufferers, I don’t tolerate sweet potatoes in big amounts; for this reason, I’m going to add some courgettes (which I tolerate quite well) to my soup, to enhance its texture, without overloading it with high FODMAP foods.

These are some of the organic ingredients I’m going to use… hopefully the soup will look better! 😀

INGREDIENTS:

2-3 small Sweet Potatoes

1 large Courgette (use 1 medium courgette, if you don’t tolerate them very well)

1 medium Carrot

3 green Spring Onion stalks

1 inch Ginger

1 tsp Turmeric

1 tsp Cayenne Pepper

1/4 tsp Black Pepper

Himalayan Salt

3 cups Water*

2 tsp Coconut Oil

1 tsp Tamari

Fresh Coriander

Fresh Lime Juice

*If you tolerate it, swap half the water for coconut milk

Chop sweet potatoes, carrot, ginger and spring onion stalks.

Place in a pot, pour water (and coconut milk) and add spices (except black pepper) and salt.

Place the lid and bring to a boil.

In the meantime, chop your courgette.

As the water starts boiling, add in the chopped courgette, place the lid back, reduce the heat to low, and simmer until vegetables are tender.

Blend to reach a smooth cream.

Pour your soup into two bowls, garnish with coconut oil, Tamari, black pepper, fresh coriander and fresh lime juice. Enjoy!

I edited this post after making the soup and to confirm its absolutely nice taste. Unfortunately, I didn’t have any fresh coriander, so I garnished our soups with fresh rocket instead (it’s not quite the same, I know…). We loved it anyway! 😉

The light sucks but this is pretty much what it looked like 😀