healthy eating recipe Evan Lynch for weight loss

Healthy eating recipe: Low calorie cauliflower soup

Soups are one of the best meals you could have at dinner when following a healthy diet plan. Are you looking for some healthy soup recipes? Then, here I have one of the healthy and creamy soup recipes for your dinner. This soup has minimal ingredients and more flavors. This soup is ideal for anybody looking to stick to a lower calorie option and is also ideal for low carbers or athletes on rest days, cauliflower is a massive vitamin C source, but is also a FODMAP so may cause issues for those with irritable bowel syndrome. I hope you enjoy the recipe, I am an Irish weight loss & sports nutrition expert currently based in Clonmel, if you want to chat to me about your diet, why not book yourself in for a session in my online clinic, from the comfort of your own home at a time that suits you. Click here to get to my online clinic booking page.

Let’s see how to cook this healthy soup for your dinner, if you like this recipe you can see more at my cookbook right here, and use FITNUT10 for 10% off. If you want more recipe ideas you can click here to follow me on Instagram!

Prep time: 10 minutes
Cook time: 25 minutes
Servings: 4

Ingredients:

  •  Cauliflower – 1 large head (1.5 kg)
  • Onion – 1 large (roughly chopped)
  • Garlic – 1 (chopped)
  • Chicken or vegetable stock – 800 ml
  • Whole milk/ heavy creamy –  ¼ cup
  • Salt – as per taste 
  • Black Pepper – 1 tsp.
  • Cumin powder – ½ tsp.
  • Olive oil – 2 tbsp.
  • Greens/thyme – (finely chopped) for garnishing

Instructions/Method:

  • First of all, wash the cauliflower and cut it into small florets.
  • Take a large and open pot, add olive oil, and heat it over medium-low flame.
  • Add garlic and stir it until light brown.
  • After that, Add onion or cook it unit they are soft.
  • Add cauliflower and cumin; stir it for 5 to 7 minutes until soft.
  • Now, add vegetable or chicken stock and cook it for 10 minutes.
  • Once the cauliflower is soft or cooked, blend the soup using a hand blender until a smooth mixture.
  • After that, add heavy milk or cream, salt, pepper, and mix all the ingredients well.
  • You can adjust the thickness of the soup by adding more stock.
  • At this point, you can taste or adjust the spices as per your taste or choice.
  • Turn off the flame and Pour the soup into a bowl, garnish it with some greens.
  • Your healthy and creamy soup is ready.
  • Enjoy!

Recipe Note:

  • You can also use brush olive oil on fritters instead of using olive oil spray.
  • If you are going to blend it in blender jag or jar then, you will have to let it cool down first.
  • You can store the leftover in an airtight jar or container in the refrigerator for up to 2 to 3 days. 

Nutrition Facts:

  • Calories – 176
  • Carbohydrates – 14g
  • Fat – 8g
  • Saturates – 3g
  • Protein – 8g
  • Fiber – 6g
  • Sugar – 10g
  • Sodium – 520mg

The gap between knowledge & success is application

It has become inherently evident to me that there are many things that do not work when it comes to giving out nutrition advice, and having people interact accordingly with it. One such factor was giving people overwhelming amounts of information, which I was privy to doing, with the intent of helping and informing, but in reality what happens is that people become confused, distressed, they don’t understand what figures apply where, and why. This became very apparent with a recent client, with whom suggestions such as low fat yogurts, microwave grains and ready made salads seemed like made up products, and the idea of reading a food label was out of this world.

So today, I am doing my first session of what I hope to become a main pillar in the services I offer, practical shopping guides, and my only regret is that I hadn’t thought of it sooner! What does this entail?

  • 30-45 minute shopping trip to your local supermarket (Aldi/Lild/Tesco)
  • A software analyzed report of your typical diet
  • Suggested meal plans
  • Suggested shopping lists
  • Meal prep guidelines & recipes

The session is basically a walking tour of a supermarket, discussing aisle by aisle, pointing out your habitually consumed foods that are contributing most to your calories/fats/salts/sugars and some suggested alternatives. Being shown first hand where to find the foods you need to plug the holes in your diet, and compiling a shopping list that meets your weekly needs, which will fit into both easy cooking and practicality time wise, followed up by a round up in my where we discuss budget/food storage/prepping and some finer points of label reading.

I really think this has the potential to actually reach into practical elements of healthy eating & living by ensuring you have:

1) A good food environment

2) Constant food availability

3) All your nutritional needs met

4) A plan

I will be properly rolling this out in the coming weeks, but will be taking bookings. If you are interested, and think this could benefit you, get in touch and let’s organize your groceries!

Get in touch via Facebook/Instagram platforms or email: fitnutspectrumfitness@gmail.com

Stay healthy,

Evan

This is hotly debated topic, what is FODMAP, what is it for, how does it work? All is explained below!

Having IBS and issues with bloating, cramps and malabsorption can really wreak havoc with your life, it can cause food to become a source of anxiety, it can destroy your appetite, cut you off from your social and ruin your confidence, not to mention feel powerless in terms of never knowing what to eat. The FODMAP protocol is designed to help you avoid specific sugars and fibres that either are poorly digested, are broken down rapidly by gut bacteria to create gas, or which can draw water into your intestines, these sugars and fibres are well defined, and there are clear cut ways to avoid them, it just takes a little know how and a little practice. Let’s look at what FODMAP stands for:

  • F is for fermentable. The sugars and fibres that your gut bacteria love to eat and make lots of gas with, very quickly, leading to bloating and abdominal pain, and possibly reflux/nausea.
  • O is for oligosaccharide. These are compounds consisting of fructans and galacto-oligosaccharides. These are very poorly absorbed and difficult to digest for humans in general, and can be common sources of gastric distress. Sources include onion, garlic, legumes, pulses, wheat and rye.
  • D is for disaccharide. These are two molecule sugars such as lactose, the sugar in dairy products, ice-cream, creams and milk would be the biggest offenders. High fat cheeses should be fine.
  • M is for monosaccharide. Fructose is the main one here, it is well absorbed in the presence of glucose, foods usually have a mix of the two, but in high fructose foods, you may be prone to malabsorption issues, foods high in fructose will include honey, apples, watermelon and watch out for high-fructose corn syrup on labels (also known glucose-fructose, isoglucose, glucose-fructose syrup). Avoid juices in excess.
  • A doesn’t stand for anything. It’s purely to make the acronym easier to say. Just FYI.
  • P stands for polyols. These are sugar alcohol sweeteners that contain about 3 calories per gram (just nice to know they are not calorie free). These are not absorbed, and they can draw water into your gut, giving you the urge to go to the bathroom and potentially to have diarrhoea. These include sorbitol and mannitol, anything ending in –ol is most likely a sugar alcohol, unless you are drinking actual alcohol, which has 7 calories per gram.

How we approach it

The FODMAP protocol should be stuck to for approximately 4-6 weeks, sticking to lower FODMAP food options for this period of time, Monashe university have useful resources and an app that is quite useful and can inspire some recipes! After the six week period, you can start slowly introducing some of the trigger foods, basically anything that isn’t on the list. This should be done under the guise of a dietitian or registered nutritionist, as the nature of the low FODMAP diet can put people at risk of energy and nutrient deficiency, an expense for lower incidence of gastric issues. Taking a multivitamin, speaking to a doctor and getting a blood test to check your nutrient status prior to embarking on this would be a good idea. The main thing to note is that this diet is only designed for short term, the whole point is to include more and more items as your gastric symptoms allow, in increasing amounts.

Food lists (to include)

Low FODMAP carbs: Options include rice, potato, gluten free bread, rice noodles, gluten free pasta pasta/spaghetti, oats, corn, quinoa, buckwheat, popcorn, oat/rice/potato flours are fine, fruit is okay, but that is a separate category below.

Low FODMAP fruits: Banana (green), blueberries, cantaloupe, cranberries (1 tbsp), clementine, grapes, guava, honeydew and galia melon (NOT watermelon), kiwi, lemon & limes (juice is okay too), mandarin, orange, passionfruit, papaya, pineapple, raspberry, rhubarb, strawberry.

Low FODMAP veggies: Bamboo shoots, bean-sprouts, beetroot, broccoli (1/2 cup), Brussel’s sprouts (2), butternut squash (1/4 cup), cabbage (1 cup), carrots, chick peas (2 tbsp), courgette, cucumber, eggplant, fennel, green beans, ginger, kale, lentils (1-2 tbsp), lettuce, marrows, olives, parsnip, snow peas (<5 pods), peppers, potato, pumpkin, seaweed, spinach, sundried tomato (<4 pieces), sweet potato (1/2 medium potato), tomato, turnip, yam, zucchini.

Low FODMAP dairy: Butter, brie, camembert, cheddar, cottage, feta, goat , Monterey Jack, mozzarella, parmesan, ricotta (2 tbsp), Swiss, dairy free chocolate pudding, margarine, almond milk, hemp milk, lactose free milk, rice milk (200ml), sorbet, soy protein (avoid soya beans), Swiss cheese, tempeh, tofu , whipped cream, coconut yoghurt, Greek yoghurt (small portions), lactose free yoghurt.

Low FODMAP nuts/seeds: Walnuts, pecan, pine nuts, brazil nuts, almonds, chestnuts, chia seeds, hemp seed, sunflower & pumpkin seeds.

Low FODMAP condiments: Butter, strawberry jam, maple syrup, marmalade, peanut butter, pesto, ketchup, BBQ sauce, mustard, soy sauce.

Low FODMAP protein: Beef, cold meats, cod, chicken, egg, haddock, lamb, mussels, oysters, plaice, pork, prawns, Quorn, salmon, trout, turkey, tuna (avoid breaded or marinated options, flavour foods yourself as much as possible.

Low FODMAP drinks: Water, lactose free milks, lemonade made fresh, tea, coffee, gin, whiskey, wine, 1 glass sugar free soda max.

Sneaky things to avoid

  • Sugar free soda or squash, chewing gum, mints. Check labels for sorbitol/mannitol/xylitol, these are sugar alcohols and can cause some gastric pain and diarrhoea in IBS sufferers.
  • Avoid dried fruits; they have an increased concentration of fructose sugars as a result of the processing.
  • Avoid anything with garlic or onion, garlic infused oil is fine.

Portions

  • Gluten free pasta (100g/7 tbsp/3 handfuls)
  • Gluten free spaghetti (100g/bunch 1 inch diameter)
  • Brown rice/couscous/Quinoa (80g/5 tbsp)
  • Buckwheat (75g/5 tbsp)
  • Popcorn (40-50g)
  • Potato (2 egg sized potatoes)
  • Bread (2 slices wholegrain, 1 slice Maltese bread, 1 wrap, 1 small bread roll)
  • Cereal (2 Weetabix, 40g cereals, 50g oats)
  • Fruit (1/2 banana, 1 apple/orange/pear, 6-7 grapes, 10-15 blueberries, 3-4 strawberries, 2 dates, 1 cup of chopped melon/pineapple)
  • Veg (1 handful broccoli/spinach/kale, salad veg, 1 carrot, 1 marrow, 1 cup of chopped pumpkin/squash, 2 tbsp peas/corn/beans)
  • Seeds (1 teaspoon)
  • Nuts (6-8 nuts)
  • Oils/dressings/honey (1 teaspoon)
  • Dairy (200ml milk, 125g yogurt, matchbox/thumb sized portion of cheese)
  • Chocolate (2-3 squares, 2 cookies, 5-6 maltesers, small chocolate bar)

How can you add flavour to your food without risking side effects?

  1. Use garlic/onion/chili/herb infused oil. FODMAPs cannot infuse into oil, but you can get their flavour to, use these to keep your meals kicking!
  2. Use good old herbs and spices, these are all okay.
  3. Add a little salt, and a little pepper.
  4. Sauces like soy and salad dressings should be okay.

Thanks for reading, I hope you find this helpful!

Get in touch:

  • fitnutspectrumfitness@gmail.com
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