As we in the UK find ourselves in the middle of a very cold spell of weather, don’t forget that soups can be particularly warming and filling. If made with herbs and mild spices rather than yeasted stock-cubes, soups are are great addition to the Nutritionhelp yeast-free diet. Erica White’s Beat Candida Cookbook has a section with recipe ideas for soups, and these are a good way of keeping up your intake of vegetables.
However, sometimes we find we are running low on vegetables, and with the current snow it isn’t always easy to get to the shops, so below is a nutritious, store-cupboard Tomato and Basil soup, that is suitable for those following the Nutritionhelp Yeast -Free diet recommendations. Tomato puree is a good source of lycopene, an antioxidant which some studies have shown to lower the risk of cancer.
Remember, a vegetable soup on its own is not a complete meal. It is important to serve some protein alongside, and many people will also need additional carbohydrates. Serving a chunk of whole meal soda bread (recipe in Erica’s Beat Candida Book) together with some hummus, seed butter or cooked fish will introduce additional nutrients. Sprinkling the soup with a selection of seeds (sunflower, sesame and pumpkin), will add further protein and beneficial oils.
Tomato and Basil Soup – serves 6 small bowls
2 medium onions
1 tablespoon extra virgin coconut oil
1 300g jar organic tomato puree
1 1/4 litres filtered water
1 1/2 teaspoons dried basil
2 teaspoons dried onion powder
Freshly ground black pepper
Chop the onions and gently fry in the coconut oil until beginning to soften. Stir in the tomato puree and add 1/2 litre of water. Mix together and then place in a blender and whizz until smooth. Return to the pan and add the remaining water and the basil (adding more or less according to taste), the onion powder and the black pepper. Heat through and serve.
This soup can be frozen, and because it is a smooth soup it is also suitable for putting in a vacuum flask if you want to take some to work.