No matter what type of diets or programs for weight management you’re following, healthy recipes that are low-carb and delicious makes it easier to reach your weight loss goals. When you participate in nutrition counseling or work with a weight loss center, you’ll learn about the right foods to choose as you create a new, healthier lifestyle.
Chilled soups are a great way to fill up and cool down during the hot summer months. Using an antioxidant-rich veggie like asparagus in a soup makes for a nutritional powerhouse. Asparagus is loaded with fiber, which is essential for diets and programs for weight management as it satiates your hunger and promotes healthy digestion. This green leafy vegetable is also an excellent source of folate, vitamins A, C, E and K, and chromium, a trace mineral that helps regulate blood sugar levels. In addition, it’s a great source of glutathione, a detoxifying compound that helps fight damage from free radicals and carcinogens, and the amino acid asparagine, which is a natural diuretic.
While this recipe is heavy on the veggies, it still tastes rich and creamy due to the Greek yogurt, coconut milk and potatoes. Serve chilled.
2 cups trimmed asparagus
1/4 cup plain nonfat Greek yogurt
2 tbsp butter
2 tbsp Extra Virgin olive oil
¾ cup scallions, diced
½ tsp ground ginger
Zest and juice of 1 lemon
2 cups peeled red potatoes, diced
3 cups low-sodium chicken broth
1 cup light coconut milk
Freshly ground pepper to taste
Himalayan sea salt to taste
Cut the asparagus into ½ inch pieces. Melt the butter and extra virgin olive oil over medium heat. Add the scallions and a sprinkle of the Himalayan sea salt. Stir occasionally, adding the lemon zest, ginger and potatoes over a five minute period. Add the low-sodium chicken broth, asparagus and coconut milk. Bring the mixture to a simmer and then cover it and cook for approximately 15 to 20 minutes, until the potatoes are tender.
Put the mixture in a blender or food processor and puree until smooth. Add some freshly ground pepper and Himalaya sea salt to taste. Put it in the refrigerator for anywhere from an hour to overnight.
When you’re ready to serve the soup, whisk together the lemon juice, nonfat plain Greek yogurt and scallions in a separate bowl and garnish each bowl with a swirl of the mixture.