Diabetic Friendly

B- Broccoli Soup

At the end of a weekday, time is short and so are ingredients. Let’s look at how to make a healthy version of Broccoli Soup on a weekday in fewer than 20 min, provided you have pre-made vegetable stock (You can use those stock cubes from the supermarket if you don’t have homemade stock)

Source: mirror(dot)co(dot)uk

Photo Source: mirror(dot)co(dot)uk

Things to grab from the fridge:

  • Small head of Broccoli cut into florets (1 cup)
  • Yoghurt – 2 tablespoons (Low fat if going for healthy option) OR
  • Fresh Cream – 1 or 2 tablespoons (for a creamy, I don’t have to care about the waistline now option)
  • Stock

Things you need from the pantry:

  • Garlic pods – 2
  • Onion – Small
  • Olive oil- 1 tablespoon (if using)
  • Salt and Pepper

Method using homemade stock:

  1. Heat two cups of stock in a stock pot.
  2. Once you switch the stove on, wash and cut the broccoli, just keeping the head.
  3. Once the stock starts to simmer, throw a handful of florets in (about a cup), season well and simmer further for 7 mins or until the florets turn a bright beautiful green.
  4. Take off the stove, add low fat yogurt (or milk) and blitz in a blender.

Check seasoning and enjoy with brown bread and no guilt.

Method using stock cubes:

  1. Warm the olive oil in a stock pot and sauté onions and garlic
  2. Once heated through and transparent, bring two cups of water to simmer and add half a veg or chicken stock cube for flavor. (The vegetable stock cubes taste good – but remember, there is a lot of sodium in it. So season at the very end after the soup is done)
  3. Once the cube dissolves, add the broccoli, wait until it turns a beautiful green color, 5-7 minutes depending on the size of florets
  4. Turn off stove and add cream. Give it a good stir.
  5. Season, take it off the stove and blitz when cool.

Serve with warm bread

Note: You can season this soup to your liking, sprinkle nutmeg or cumin, increase garlic or crumble cheese on top. This is a soup for all moods 🙂

Health Benefits of Broccoli:

  • Broccoli is a very low calorie vegetable- 34 calories per 100 g.
  •  It is rich in dietary fiber, minerals, vitamins, and anti-oxidants.
  •  Prevents cancer, maintains a healthier nervous system (Diabetic Friendly), regulates blood pressure, Reduces cholesterol, dieting (rich in fiber which prevents digestive problems and constipation, curbs overeating and maintains a lower and healthier level of blood sugar), helps with arthiritis, helps fight against flu causing viruses,reduces allergic reaction and inflammation

Warning:

If you are currently taking blood thinning medication, it is recommended not to take excessive amounts of broccoli. Normal portions are still good for you. Drink copious amounts of water if you eat more that 2 cups of broccoli every day.

Recipe – Mushroom Coracles

After a long day at work, slaving over a hot stove was the last thing on my mind. A quick survey of the fridge revealed a decent load of produce and no leftovers.

Hmm… Secretly thanking my stars for buying those large mushrooms on sale, I started off…grabbed some mushrooms and some vegetable…a quick sauté here,filling there, stick it in the oven and Voila!

A sumptuous dish 🙂

Here is what you’ll need

Mushrooms Large- 2

Zucchini – 1

Shallots-10

Bell Pepper-1

Celery- ½ stalk

Garlic-2 or 3 (according to your tolerance)

Spinach- 2 handfuls

Olives- For topping up (any kind is ok or maybe omitted also)

Cheese – Freshly Grated Parmesan – Optional

Condiments- Salt, Pepper, Paprika

Extra Virgin Olive Oil-2 tablespoons

Herbs- I tablespoon of chopped parsley or celery leaves

Yogurt – Served on the side, or sour cream or just plain omitted

Method:

Preheat your oven to 400 F

  1. Pluck the stalks out of the mushrooms. Wash the mushrooms and pat dry.
  2. Roughly chop the Zucchini, Shallots, Peppers, Garlic and Celery. Feel free to include other veggies that can cook at a similar pace. Since I was lazy, I threw the vegetables into a mincer. But, the laziness dictated that I don’t check the blade attachment until half the veggies were crushed to a pulp.
  3. Add one tablespoon of olive oil in a sauté pan and sauté the vegetables for a minute. Season with salt and pepper.
  4. Spread some olive oil on your finger tips and rub the outside of the mushroom, season lightly (use less than ½ tablespoon or omit) Stuff the mushrooms with veggies
  5. In a baking pan/tray, grab a handful of spinach and make a bed for your mushrooms. Sprinkle some olive oil, salt and paprika and place the mushrooms on them. Put it in the oven for 15 -20 mins (depending on your oven and size of mushrooms)

As an afterthought I realised that I had some tomatoes on the vine and freshly sliced olives from the deli. I washed the tomatoes, poked two holes in each, seasoned lightly, drizzled ½ tablespoon of olive oil and put them in the baking tray during the last 10 mins and threw some olives on top of the mushrooms. At this stage you may add cheese if using.

Served hot from the oven on a bed of fresh spinach with yogurt on the side… the yogurt looks green because it met the blender blades along with mint, cilantro and half a green chilly with some salt.

The mushrooms juicy and not rubbery, vegetables tender and steaming, spinach with the wonderful juice from mushrooms… mmmm…

Note: You can use butter instead of oil for sauteing and cream cheese instead of yogurt  for rich flavor and displaying anti-diabetic sentiment. But for obvious reasons, I have used substitutions.