a better bod personal training healthy soup recipes

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Ribolitta

Ingredients:

1 Tbsp olive oil

2 onions, chopped

2 carrots, chopped

2 Tbsp crushed garlic

2 celery sticks

1 fennel bulb, trimmed and chopped

2 large courgettes, thinly sliced

1 X 425 g (14 oz) can chopped tomates (with onion and basil, or any other combination you want)

1 Tbsp pesto

1 lt (4 cups) vegie stock

1 X 425 g borlotti beans, drained

Salt and pepper

8 slices of white bread

1/2 kg spinach

2 tsp extra virgin olive oil

1 Tbsp low fat grated Parmesan cheese

Directions:

Ok, first you heat one tsp of olive oil in a large pot, and add the onions, carrots, garlic, celery and fennel and stir for about 10 minutes.

After that, add the courgettes and keep stirring for another 2 minutes.

Next, add the tomatoes, pesto, stock and the beans and stir till boiling, and then simmer for about 30 minutes or so. By then, the vegies will be soft and tender.

Add salt and pepper.

Now prepare your seving dishes by placing a slice of bread in the bottom of the saucers.

Heat a frying pan, and add 2 tsp of extra virgin olive oil, and fry the spinach for about 2 minutes.

Spoon equal portions of spinach on the bread slices, and then laddle the soup on top of the bread and spinach.

Garnish with a Tbsp of low fat Parmesan cheese on each portion.

Amount Per Serving Fat: 5 g | Cal: 181 | KJ: 761

Pasta Soup with Beans

Ingredients:

2/3 cup dried beans

4 cups water to soak beans

5 cups water

1/2 cup chopped onion

1/2 cup chopped carrot

1/4 cup chopped celery

28g pancetta

1 tablespoon instant beef bouillon granules

2 cloves garlic, minced

1/2 teaspoon dried sage, crushed

1/2 teaspoon dried marjoram, crushed

1/8 teaspoon pepper

1/2 cup packaged dried small pasta

4 teaspoons olive oil (optional)

Directions:

1. Rinse beans. In a large saucepan combine beans and 4 cups water. Bring to boiling; reduce heat and simmer for 2 minutes.

Remove from heat. Cover and let stand for 1 hour. (Or, skip boiling the water and soak beans overnight in a covered pan.)

2. Drain and rinse the soaked beans. In the same pan combine beans, the 5 cups fresh water, onion, carrot, celery, crumbled pancetta or bacon, bouillon granules, garlic, sage, marjoram, and pepper.

Bring to boiling; reduce heat. Cover and simmer for 1 to 1-1/2 hours or until beans are tender.* Slightly mash beans in saucepan.

Stir in uncooked pasta. Increase heat and boil gently, uncovered, for 8 to 10 minutes or just until pasta is tender. To serve, ladle into soup bowls. If desired, drizzle each serving with 1 teaspoon olive oil. Makes 4 main-dish servings.

No nutritional data available

Low Fat Fish Chowder

Ingredients:

1 can of vegetable juice (11.5 Oz, or 325 g can)

2 cans of low sodium vegetable juice (5.5 Oz, or 160 g can)

1 can of corn (11.5 Oz, or 325 g can)

450g of sole fillets diced into 1 inch cubes (0.5 kg)

2 Tbsp minced onion

2 tsp Worcestershire sauce

1/8 tsp ground red pepper

2 Tbsp fresh parsley (minced)

1/2 cup finelly chopped green onions

6 slices of bread (French bread will do)

Directions:

First you combine the vegie juices, corn, fish fillets, minced onion, worcestershire sauce and ground red pepper in a large pot, and bring to the boil over medium heat. Then simmer for 5 minutes till the fish flakes when tested with a fork. Stir every now and then.

Next, remove from the fire, and add the parsley and green onions.

Let the fish chowder cool down and settle for 5 minutes, and serve on individual soup cups. Each serve goes with a slice of French bread.

Amount Per Serving Fat: 1.8g | Cal: 215 | KJ: 903

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A BETTER BOD PERSONAL TRAINING

Jason is a Cert IV Qualified Personal Trainer with over 23 years experience, he brings a wealth of knowledge and valuable real life experience to assist you in achieving your Health and Fitness Goals. [Read Jason's Bio ]