Health Insider Update

“Losing weight” and “getting in shape” are two of the most common New Year’s Resolutions. Soup is a great option for dieters who don’t want to go hungry. Since soup is mostly liquid, it fills you up and deters mid-day or late-night snacking (habits that can pack on the pounds). As a bonus, soups can easily be made dairy free, gluten free, or vegetarian.

And we’re not talking about boring, flavorless soups like leek and potato. The following recipes are healthy, easy to make, and bursting with flavor. Plus, once you’ve made a pot of soup, you can continue to eat the leftovers for days – all you’ll need is a microwave.

The Sweet Treat

Sweet potato, pomegranate, and sumac with coriander, lime, and roasted peanuts. Gluten and dairy free, this sweet soup packs 5 grams of protein and only 213 calories per serving.

INGREDIENTS
• 2 garlic cloves, roughly chopped
• 1 medium onion, roughly chopped
• 1 tsp. sumac
• 1 red chili, deseeded and roughly chopped
• ½ tsp. coconut oil
• 3-4 vine tomatoes, roughly chopped
• 1 pound of sweet potatoes, peeled and roughly chopped
• 1 ½ tbsp. pomegranate molasses
• 29 oz. of vegetable or chicken stock

GARNISH
• A handful of fresh coriander leaves
• Seeds from half a pomegranate
• 1 ounce roasted salted peanuts, roughly chopped
• 1 lime, cut into 4 pieces
• A pinch or two of sumac

METHOD
1. Sauté garlic, onion, chili, and sumac in coconut oil and add 1 tablespoon of water. Cook the mixture until soft and translucent (about 5 minutes).

2. Add sweet potatoes, stock, and tomatoes. Bring to a boil and simmer (covered) for 20 minutes or until potatoes are tender.

3. Let the mixture cool before adding pomegranate molasses.

4. Blend until smooth; season.

5. Garnish with chopped nuts, coriander, sumac, pomegranate seeds, and lime wedges

The Hangover Cure (pictured above)

Instead of turning to a fried breakfast to cure your hangover, try this flavorful, hydrating soup. Each serving is only 146 calories and contains 10 grams of protein, 7.7 grams of fiber, and just 6.8 grams of sugar.

INGREDIENTS
• 1 tbsp. Tabasco sauce
• 14 oz. cherry tomatoes
• 1 garlic clove, finely chopped
• 1 small onion, thinly sliced
• 9 oz. Portobello mushrooms, roughly chopped
• 3 tbsp. Worcestershire sauce
• 25oz. beef or mushroom stock
• 1 tsp. Marmite
• 14 oz. canned haricot beans, drained and rinsed
• Pepper and salt to taste
• Handful of parsley, roughly chopped

METHOD
1. Preheat your oven to 460º. In a small roasting dish, cook half of the cherry tomatoes with Tabasco sauce, pepper, and salt for about 15 minutes.

2. Sauté garlic and onion in 1 tbsp. of Worcestershire sauce and 2 tbsp. water on low for 10 minutes or until nicely browned. Add mushrooms and remaining tomatoes. Cook for 3-4 minutes.

3. Add haricot beans and stock. Bring to a boil. Cook for 20 minutes.

4. Season the soup with Marmite, remaining Worcestershire, and a hearty dose of pepper. Top with roasted tomatoes and parsley.

Succulent and Smoky

Blackened tomatoes and ancho chili with citrus sour cream make for a sweet, rich, and satisfying lunch or dinner. Each serving contains 85 calories, 12.5 grams of sugar, 2 grams of fat, 2.5 grams of protein, and 4 grams of fiber.

INGREDIENTS
• 2.5 pounds tomatoes on vine
• 3 dried ancho chilies
• Zest and juice from 1 lime
• 1 oz. sour cream
• Pepper and salt

METHOD

1. Slice tomatoes and grill on high until blackened (30-40 minutes).

2. Meanwhile, combine dried chilies and tomato vines. Cover with 17 oz. of boiling water. Set aside. Mix sour cream and lime zest. Season with salt and pepper. Place in refrigerator.

3. When tomatoes are done, flip and roast for an additional 5 minutes until skins are charred.

4. Discard tomato vines and transfer tomatoes (and juice) into a blender. Add chilies (with soaking water) and lime juice. Blend until smooth. Season to taste. Reheat and serve topped with a dollop of sour cream.