Carrot & Sweet Potato Soup

This one is another weight cutting, low calorie & fibre dense lunch option with plenty of micronutrients to support your recovery and overall well-being.

Soups are such an easy and simple option for meals through the week, which you can knock up as bulk load and add to simply for a more complete meal. For example, with the recipe below I may add a scoop of whey protein and/or slices of toast if I’ve got a workout planned.

Nutrient spotlight –

There is so many micronutrient qualities in this dish, from vitamins & minerals, to antioxidants, flavanoids and prebiotics.

Here’s a look at just a few of the ones which aren’t in the main ingredients;

The spice tumeric contains the active ingredient curcumin which has various benefits. These include aiding digestion, boosting immunity, providing anti-inflammatory and anti-viral properties.

The other notable spice is cumin, (not to be mistaken with curcumin). Cumin is packed with antioxidants, vitamins and minerals such as magnesium, iron, calcium and phosphorous. It’s also rich in Vitamin E, A, C, K and B6. It can potentially help aid digestion and immunity.

Lastly; black pepper. Aside from the digestive and anti inflammatory qualities associated with the active component within it, piperine, black pepper may also enhance the absorption of the other nutrients like those in the turmeric.

Extra virgin olive oil is a super high source of oleocanthal which is part of the polyphenols family. Oleocanthal has particularly high antioxidant and anti-inflammatory properties. When cooking with the oil, ensure it’s on a low heat as not to spoil these delicate nutrients.

Ingredients:
(4-6 portions)

• 2 x medium sweet potato
• 4 x medium carrots
• 1 x handful of fresh coriander
• 1 x red onion
• 1 x palm full of chopped red cabbage
• 1 x stock cube
• 1 x 400ml boiling water (for stock)
• 1 x 400ml boiling water
• 2 x tsp cumin
• 2 x tsp turmeric
• 1/2 x tsp black pepper
• 2 x tbsp of extra virgin olive oil

Method:

• Heat the extra virgin olive oil in a saucepan on a low heat and mix in the spices & black pepper till combined.

• Pre dice the onion and red cabbage and mix in with the spices. Lightly fry on a low heat until the onion is translucent.

• Add pre roughly chopped sweet potatoes, carrots and parsley along with 400ml of boiling water.

• Dissolve stock cube in other 400 ml of boiling water, and add to the mixture.

• Cover and allow to bring itself to boil on a low to medium heat. Cook through till the veg are soft enough to be blended.

• Remove from heat, allow to cool for 5 minutes then blend with a handheld soup blender, serve and enjoy!