Whether you’re recovering from a period of excess, preparing for holiday sun, or feel that your body needs a nutrient boost, our souping plans step up to the plate (or bowl!). We all know veggies are good for us, yet most of us aren’t getting what we need. So commit to one, three or five days of nourishing plant power with our souping plans to give your digestive system a break and keep your immune system strong.
I started making soups for my family many years ago when my four daughters were little and supermarket soups were more likely to taste of chemicals than vegetables. As the children grew up, they went through a phase of clamouring for junk food, but then started to become more interested in what they were eating, gradually developing ideas and tastes of their own. Meanwhile my wife Amanda and I became more interested in understanding the relationship between food, diet and healthy eating and our own wellbeing. I sought out better-quality ingredients, cut down on certain foods that seemed to be less healthy and read about the power of great nutrition. It didn’t take long to realise that eating healthily and responsibly directly affects how you feel physically, and often emotionally too.
Soupologie started when I was encouraged by friends and family to take my homemade soups to a local Christmas Fair. Armed with a couple of large saucepans, one filled with Tomato and Red Lentil Soup (see here) and the other with Roasted Butternut and Red Pepper Soup (see here), I was overwhelmed by how quickly the soups sold, and the wonderful compliments I received about the flavours. What started out as an adventure to revolutionise the soup market with my Soupologie fresh soup brand, packing as much nutrition as possible into every pot, has led to many insights for me into food, sensible eating and superfood ingredients. I am thrilled to be able to share my knowledge and recipes with you here.
Over the years, it’s driven me crazy that soup has become the Cinderella of the food world: it has largely been ignored, pushed around and treated harshly. Commercial soups are often stuffed with artificial thickeners, sugar, milk, cream, cheap cuts of meat, maltodextrin, glucose syrup – and that’s just the fresh soup! Sure, these soups will make you feel full because there’s so much water content, but the nutritional value is next to nothing and the taste has to be pepped up with flavourings.
My philosophy is that soups should be naturally flavoursome and healthy, rich in nutrients and packed with superfood ingredients to provide food that is filling, delicious and good for you. In fact, I believe that soups should be good for everyone, from kids to grandparents and anyone in between. They should be crammed full of vegetables that include vital fibre, which makes you feel full, soothes your digestive system and keeps your blood sugar steady. Don’t get me wrong, I am all for using up the veg knocking around at the back of your fridge, but with this book I want to show you how the clever use of some highly nourishing, sometimes novel ingredients can turn a bowl of soup into a nutritional powerhouse. You’re standing over a hot stove making soup anyway, so why not turn it into the most potent, health-giving bowl of goodness possible?
Many people have found that they really benefit from doing short cleanses, over periods of one, three or five days, but this needs to be done in a healthy, structured way to make sure you feel well and pleasantly full, rather than deprived. So Team Soupologie have helped me to devise three unique souping plans that will allow you to pick and mix your favourite recipes, flavours and ingredients from a few simple tables, and actually enjoy your cleanse while instantly feeling its benefits. With the help of Sian Porter, our nutritionist, we have also added in healthy snacking options to keep you totally happy, energised and satiated all day.
“I get lots of my inspiration from my four daughters, who are renowned for challenging me, especially in the early days of Soupologie, to make soups with unusual ingredients that were way outside of my comfort zone. I am eternally grateful to them for sometimes pushing my creativity to its limits. With the devil-may-care attitude of youth, they have taught me not to back away from a challenge, but instead rise to it with gusto! There are so many wonderful and exotic vegetables, fruits, herbs and spices out there that I would urge you all to have a go and test your tastebuds.”
If you plan your ‘plan’, so to speak, you’ll find that souping is a really efficient way of managing a cleansing or detoxing period. Set aside half a day to do all the cooking and you’ll be able to make enough soup to last you through your chosen daily programme, whether this is one, three or five days, with plenty left over for the freezer. This means that your half-day soup-cooking fest should carry you through several souping plans over the course of the following few months.
At Soupologie, we are fans of plant power and the way that plant-based soups can help you feel and look good from the inside out. Gone are the days of starving yourself in an attempt to look better. We believe that you should take care of your body without having to make too many sacrifices or suffering discomfort along the way. This means nourishing, not punishing, your body and allowing the comforting and healthy benefits of fresh soups to bring you all the goodness you need.
Hearty, healthy soups have long been part of a balanced eating programme but this book will allow you to enjoy the benefits of soup as a dedicated, nutritionally designed programme from the comfort of your own home. We have done all the hard work for you, by creating soups that bring you the very best blend of seasonal, plant-based ingredients, harnessing all their goodness without compromising on taste.
Whether you are keen to give your digestive system a rest, or simply enjoy a menu of warming soups, our one-, three- and five-day souping plans bring you a balance of protein, fibre and phytonutrients (natural plant chemicals with antioxidant and anti-inflammatory properties that may also improve intercellular communications and repair DNA damage). The US Department of Agriculture says that eating phytonutrient-rich foods seems to be an ‘effective strategy’ for lowering the risk of cancer and heart disease, which is also why the World Health Organization (WHO) recommend that we eat more than 400 g (14 oz) per day of fresh fruit and vegetables. The powerful mix of protein, fibre and phytonutrients begins to deliver benefits immediately, as it gently helps the body to do its job of eliminating waste and toxins whilst maintaining energy levels and keeping blood sugar steady.
So much of our diet today consists of processed foods lacking an identified origin and often containing high levels of sugar, poor-quality ingredients, chemical additives and preservatives. This accumulation of poor nutrition has long been suspected to contribute to fatigue, weight gain, gastrointestinal distress and other ill-effects that impact upon our good health and, consequently, our longevity.
A plant-based diet has been scientifically shown to have impressive potential health benefits. These are not necessarily reduced during the cooking process – some phytonutrients in vegetables, such as carotenoids in carrots and spinach, actually need cooking to maximise their nutritional value. The digestibility of food, especially of plant foods, is also aided by cooking or pureeing the food. Good soup, it seems, is the perfect health food.
Our souping plans have been designed around the recipes that form the second section of this book. Together with the pre- and post-cleanse advice, they form the basis of a nutritionally balanced cleansing program. You can follow the plans as laid out here, or you can build your own using the assortment of soups across the tables, according to your personal taste and preferences.
We have named the one-day plan the ‘Rest-day Plan’, as this has been created for those days when you want to give your system just that: a day of rest. We find the Rest-day Plan is the perfect antidote to an over-indulgent weekend and a great way to re-set your eating habits. This plan draws on powerful science showing how short periods of fasting, if properly controlled, can achieve a number of health benefits.
The three-day and five-day plans are comprehensive ways to help your body help itself, by flooding it with active, living macro- and micro-nutrients. Soups are essentially a blend of foods already broken down, which may help the body to focus on healing itself and making bigger strides in building strength. These plans allow you to enjoy all the healthy benefits of whole vegetables including their naturally occurring fibrous skins, seeds and flesh. This is one of the ways in which the soups outclass juice cleanses, which are popular at the moment. Juicing removes the truly nutritious fibrous skin and pulp that we need to help stay healthy, and juice cleanses based on sweet fruits can lead to a spike in blood sugar levels without the buffering qualities of fibre and pulp. In contrast to juice, the dietary fibre in soup fills you up and slows digestion, so that the natural sugars from the carbohydrates are absorbed more slowly into the bloodstream. The fibre in a bowl of soup naturally reduces the Glycaemic Index (GI) and glycaemic load of a meal. Lower GI diets are associated with decreased risk of certain diseases and optimising health, and they may help to control appetite.
Our fibre-filled soups can also aid weight loss in the safe, sound manner that the medical community recommends. Each recipe is free from gluten, dairy, processed soy and refined sugar.
Some of the possible benefits are listed below:
• Weight loss and reduction of bloating
• Better bowel function
• More energy and less fatigue
• Improved mood
• Decreased gastrointestinal problems
• Better digestion
• Increased nutrients
• Increased immune system support
• Healthy skin and hair.
It is important to note that the souping plans on the following pages may help improve your health and wellbeing but we do not claim to ‘treat’ or ‘cure’ any disease. If you have any concerns regarding undertaking a soup cleanse, please consult your doctor or another medical or complementary health practitioner before you start. None of the information supplied in this book is intended as a substitute for the advice of a doctor or healthcare professional.
While every care has been taken to ensure the suitability of the programme for the majority of people’s needs, there are some exceptions. Our soup cleanses are naturally low in calories, so should not be undertaken by women who are breast-feeding or pregnant, or the elderly. If you are on medication or have an existing or chronic medical condition such as Type 1 diabetes, please check with your doctor first. Similarly, if you are taking supplements or other natural remedies, please consult with your complementary health practitioner to check that there are no contra-indications in following the souping plan. The soup cleanses may not be suitable for people with a nut allergy or other allergy that can result in anaphylactic shock.
Our cleansing plans form a specialist programme that should be treated as such. They are not intended for permanent or long-term use.
It is important that you prepare well for your soup cleanse, so that you can truly reap all the benefits. Whether you intend to follow the one-, three- or five-day plan, the way you will be eating is likely to be very different from what your body is used to. For this reason we do not advise diving in at the deep end straight away. Begin, instead, by giving your body a gentle introduction to a new way of eating by allowing yourself a short ‘transition phase’. This involves phasing out certain types of foods and undertaking a few lifestyle changes, as described over the following pages.
The transition stage can be used to make the cleanse that follows a more enjoyable and effective experience. Follow the guidelines below for as many days as possible before starting your chosen plan; as an absolute minimum, follow them on the day before your plan starts. Preparation is key, so make it a priority to ensure that you are giving your body the best possible start on this journey to better health.
Sleep is essential for renewal and rejuvenation of your body’s cells. As a rule, you should aim to achieve eight to nine hours of shut-eye every night to support your immune system and nourish your cognitive health.
During the transition phase, allow your body to start adjusting to a healthier way of eating by doing as many of the following as you can:
• Choose fresh produce wherever possible.
• Eat a high proportion of fruit and vegetables.
• Aim to eat at least eight different types of fruit or vegetables per day.
• Try to vary your diet as much as possible, within the confines of this transitional stage.
• Eat lots of highly nutritious leafy green vegetables.
• Eat at least every four hours to balance blood-sugar levels.
• Include a small amount of protein with every meal.
• Don’t go hungry: if you feel starving you are likely to make inappropriate food choices.
• Eat only wholefoods (foods that are natural and unprocessed).
• Minimise the eating of ready prepared and refined foods, especially products made with white flour and white rice; replace these with wholemeal flour and wild or brown rice.
• Reduce your intake of animal produce and increase your intake of vegetable proteins such as pulses.
• Eat slowly and chew your food thoroughly.
• Say goodbye to sugar. Five days before starting on any of the plans, cut out the obvious sources of sugar, such as ready meals, chocolate, sweets, biscuits and the biggie: alcohol. Whatever your tipple of choice, alcohol will dehydrate you and it can increase the risk of medical conditions such as certain forms of cancer, strokes and raised blood pressure.
• Think ‘plain and simple’. Five days before starting our plan, keep your diet simple with easy-to-prepare-from-scratch foods. Think porridge with berries and seeds for breakfast, baked sweet potato (with oily fish if you aren’t vegan) and salad for lunch, and bean soup with steamed veggies for dinner.
• Try to incorporate at least one mixed green side salad per day and three servings of fresh fruit.
We find that all of these are made easier by preparing a shopping list before shopping, so it’s less easy to be distracted by treats.
Listed below are some ideas for appropriate meals during the transition stage.
• Berries with unsweetened Greek yoghurt and a small handful of mixed nuts or seeds.
• Oat porridge with almond milk and grated apple.
• Two boiled eggs on gluten-free bread or oatcakes (this option is good if you’re looking for a high-protein breakfast).
• Your choice of any of our soup recipes plus a green side salad with avocado.
• Poached or grilled fish with plenty of steamed vegetables of your choice.
• Stir-fried or steamed vegetables with wild rice.
• Baked sweet potato with goat’s cheese plus a green side salad.
The following snacks are good to eat during the transition phase and during any of the plans:
• Rice cakes or oatcakes with cashew or almond nut butter, eaten with half a banana.
• Half an avocado spread on a slice of rye bread.
• An apple and a handful of unsalted seeds or nuts.
• Raw carrots, celery, cucumber, peppers, cherry tomatoes, cauliflower florets.
• A small bowl of natural bio/live yoghurt.
• Plain popcorn (no added salt or sugar).
Keep your body hydrated with water; around 2 litres (3½ pints) per day should be about right. This will make you feel more awake, increase your concentration and help reduce headaches. Cut caffeine gradually by half a cup per day, to avoid withdrawal headaches.
There are several ways in which you can increase the effectiveness of the Soupologie plans and help your body along to better health and fitness fast but safely. Gentle exercise and physical stimulation can help to boost circulation, reawaken a sluggish digestive system, eliminate toxins and help the body relax at a deeper level.
The following ideas may be useful while you are following a three- or five-day Soupologie plan:
• Wake your body: kick-start your digestive system by drinking a cup or glass of warm water with lemon first thing.
• Body brush: dry-brush before your bath or shower, starting from the soles of your feet and moving upwards, as this boosts the circulation.
• Sip water regularly: continue to drink 2 litres (3½ pints) of water and add in some nurturing, caffeine-free herbal teas, such as nettle, dandelion, fennel or chamomile. Sip these slowly. Make a batch of fresh vegan broth (recipe here) to sip throughout the day. This recipe yields a substantial, savoury stock-like broth that is perfect for filling those mid-morning and late-afternoon hunger-pang moments.
• Take an Epsom salt bath: have a hot bath or foot soak with Epsom salts in the evening to treat your skin and help your body relax.
• Avoid strenuous exercise but introduce gentle movement: consider introducing your body to some gentle yoga or stretching, or go for a swim or a walk.
• Use the power of steam: you could make use of your local gym’s sauna or steam room (not for too long) to help eliminate toxins via the skin.
• Treat yourself: book a relaxing or lymphatic-drainage massage. Alternatively, have a facial or try some relaxing acupuncture.
Just as you eased yourself into the Soupologie plan with a transitional phase, it’s a good idea to follow your plan by easing yourself gently back to eating a wider range of foods. The following post-souping tips will also help maximise your results:
• Take it slowly: ease yourself back into three meals a day gradually, keeping the good stuff in your diet as much as possible. Leafy salads, soups and roasted veggies are all excellent choices.
• Rainbow-up your diet: eat something brightly coloured and green at every meal (think beetroot, carrots, peppers, aubergines, tomatoes, kale, spinach, broccoli, watercress) as these veggies can really help to keep your body happy.
• Eat fermented foods: gut-friendly fermented foods like live yoghurt, sauerkraut and kimchi increase levels of healthy bacteria, which may help to keep bloating at bay.
• Get sweaty! Exercise is just what the body needs following an intense healthy-eating regime. A good sweat session helps to remove toxins from the body, so combine high-intensity workouts like running or cycling (for boosting metabolism) with low-key yoga (for stretching and stamina) to give yourself perfectly balanced exercise.
• Stay off sugar: if you find it difficult to control your sweet tooth once you have finished the plan, try swapping to fruit and replacing chemical sweeteners and refined sugar with Stevia. This naturally sweet plant extract won’t spike insulin levels or create any of the roller-coaster energy crashes that come with regular sugar.
• Fast occasionally: fasting, done sensibly and in moderation, gives your body a much-needed time-out to heal itself. Recent clinical trials have shown that fast days can have an important impact on your wellbeing. A 2014 research paper by Mattson, Allison, et al. on the frequency and daily timing of meals found that the introduction of intermittent energy-restriction periods – of as little as 16 hours – can improve health indicators and counteract disease processes. This seems to be due to a metabolic shift and the stimulation of certain stress responses that work to prevent and repair cellular damage.
If you’re ready to get started, choose one of our unique plans outlined on the following pages. Eating this way will provide you with an easy way to cut out less-healthy foods and flood your body with easily digestible and nutritious ingredients.
We have created the 24-hour ‘Rest-day’ plan to provide you with a collection of light, fresh-tasting soups that you can eat over the course of just one day for a short but effective cleanse. This plan ensures that you obtain just the right balance of nutrients and avoid bloating. The soups have also been created to help you feel full and satisfied throughout the day, and ultimately leave you feeling ‘rested’, making the plan a prerequisite for the perfect day off.
Please note that our tables use the reference term ‘NRV’ (Nutrient Reference Value), which has replaced (but is equal to) the old-style ‘RDA’ (Recommended Daily Allowance).
| SOUP | POTENTIAL HEALTH BENEFITS | ||
|
MORNING |
Beetroot and Orange (here) |
Boosts immunity; relieves fatigue; stabilises blood sugar. Packed with folate for a healthy immune system and to help reduce tiredness and fatigue. Manganese content helps blood-sugar levels. NUTRITIONAL INFORMATION(per 300 g/10½ oz serving)Energy: 201 kcal. Folate: 98% NRV, Manganese: 47% NRV. Protein: 1 g. Fibre: 3.9 g. |
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SNACK |
Cucumber and Apple (here) |
Quercetin in apples has been linked to anti-ageing; it is also said to have an anti-inflammatory action. NUTRITIONAL INFORMATION(per 300 g/10½ oz serving)Energy: 186 kcal. Fibre: 3.3 g. |
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LUNCH |
Broccoli Soup with Almond Pesto (here) |
Detoxifying, protein-rich and a good source of fibre. Broccoli contains phytochemicals that help to stimulate the body’s detox systems. NUTRITIONAL INFORMATION(per 300 g/10½ oz serving)Energy: 225 kcal. Vitamin C: 107% NRV, Folate: 45% NRV, Potassium: 20% NRV. Protein: 5.7 g. Fibre: 3.6 g. |
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|
SNACK |
Tomato and Fennel Gazpacho (here) |
Supports nervous system. High in lycopene, which has been linked to reduced risk of cancer, heart disease and age-related eye disorders. NUTRITIONAL INFORMATION(per 300 g/10½ oz serving)Energy: 99 kcal. Potassium: 30% NRV, Vitamin C: 28% NRV. Fibre: 3.3 g. Protein: 2.4 g |
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|
DINNER |
Golden Leek and Potato (here) |
Aids digestion. Helps good bacteria to flourish in the gut. Boosts Vitamin B6, which helps regulate hormonal activity in the body. NUTRITIONAL INFORMATION(per 300 g/10½ oz serving)Energy: 105 kcal. Vitamin B6: 36% NRV, Thiamin: 24% NRV. Fibre: 2.4 g. Protein: 2.4 g. |
The soups in this plan have been carefully considered and selected for their various health-giving properties to ensure you are receiving the optimum nutrition for the time of day. We have personally tried and tested the soup-cleanse plans and have found that they are filling, enjoyable and leave you feeling energised and alert.
For ease of use, we have presented the plans in easy-to-follow tables that highlight the morning, lunch and dinner soup suggestions, while also providing you with a clear daily overview of the total number of calories, nutrients and fibre.
While following this plan, remember to:
• Eat 3–6 servings of soup per day.
• Drink a minimum of 2 litres (3½ pints) of water each day as well.
• Start each day with a large glass of warm water with a squeeze of lemon to hydrate and wake.
• Refer to the snacks given here if you feel the need for additional food during the day.
| SOUP | POTENTIAL HEALTH BENEFITS | ||
| DAY 1 | |||
|
MORNING |
Mango, Melon and Coconut Soup (here) |
Supports skin health; high in antioxidants. Fibre-rich mango provides a burst of betacarotene (converted in the body to Vitamin A) and Vitamin C. Cantaloupe is hydrating and boosts Vitamin A via betacarotene. NUTRITIONAL INFORMATION(per 300 g/10½ oz serving)Energy: 135 kcal. Vitamin A: 71% NRV, Vitamin C: 95% NRV, Potassium: 26% NRV. Fibre: 3g. |
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|
LUNCH |
Roasted Butternut and Red Pepper (here) |
High in antioxidants; boosts metabolism; supports nervous system; maintains cardiovascular health. Contains Vitamin C, a powerful antioxidant. Rich in vitamins A (betacarotene) and E, as well as Vitamin B6 and folate, which help to support your metabolism and cardiovascular health, plus potassium for your nervous system. NUTRITIONAL INFORMATION(per 300 g/10½ oz serving)Energy: 123 kcal. Vitamin A: 88% NRV, Vitamin C: 66% NRV, Vitamin E: 27% NRV, Folate: 18% NRV, Vitamin B6: 21% NRV. Fibre: 2.7 g. |
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DINNER |
Mulligatawny (here) |
Relaxing; aids sleep. Fibre- and protein-rich vegetable source of tryptophan, a sleep-aiding nutrient. NUTRITIONAL INFORMATION(per 300 g/10½ oz serving)Energy: 261 kcal. Vitamin A: 42% NRV, Vitamin E: 29% NRV. Fibre: 4.5 g. Protein: 5.4 g. |
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| DAY 2 | |||
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MORNING |
Hearty Pea and Lentil (here) |
Energy boosting; improves energy levels and gut health. High in protein and fibre with a boost of iron to power you up for the day ahead and copper to help you use it. NUTRITIONAL INFORMATION(per 300 g/10½ oz serving)Energy: 201 kcal. Thiamin: 29% NRV, Vitamin C: 28% NRV, Vitamin B6: 24% NRV, Folate: 20% NRV, Potassium: 21% NRV, Iron: 25% NRV, Copper: 24%. Fibre: 3.6 g. Protein: 11.1 g. |
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LUNCH |
Cauliflower and Mustard Seed (here) |
High in antioxidants; detoxifying; improves energy levels. Cauliflower is low in sugars, fat and calories, yet high in Vitamin C, B6 and folate, in addition to containing Thiamin, Vitamin E, potassium, manganese and fibre. Like broccoli, cauliflower contains phytochemicals that help to stimulate the body’s detox systems. The mustard seed adds protein and essential fats. NUTRITIONAL INFORMATION(per 300 g/10½ oz serving)Energy: 132 kcal. Vitamin E 16% NRV, Vitamin C: 49% NRV, Thiamin: 19% NRV, Vitamin B6: 24% NRV, Folate: 32% NRV, Potassium: 21% NRV, Manganese: 16% NRV. Fibre: 3.3 g. Protein: 4.5 g. |
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DINNER |
Minestrone (here) |
Supports skin health; high in antioxidants; supports nervous system; improves energy levels. Being full of so many different vegetables, this soup has high amounts of vitamins A and E, as well as being a source of potassium and folate. The beans boost the fibre and protein content and the protective lycopene in the tomatoes is more easily absorbed when cooked. NUTRITIONAL INFORMATION(per 300 g/10½ oz serving)Energy: 138 kcal. Vitamin A: 31% NRV, Vitamin E: 19% NRV, Vitamin C: 24% NRV, Potassium: 18% NRV, Folate: 32% NRV. Fibre: 3.9 g. Protein: 4.2 g. |
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DAY 3 |
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MORNING |
Carrot, Orange and Ginger (here) |
Supports skin health; ginger aids digestion. Source of betacarotene (Vitamin A) which is more readily available from carrots when they have been cooked. NUTRITIONAL INFORMATION(per 300 g/10½ oz serving)Energy: 129 kcal. Vitamin A: 126% NRV. Fibre: 3.3 g. |
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LUNCH |
Courgette with Watercress Pesto (here) |
Immune-boosting; supports nervous system. This light soup is packed with greens that care for your immune system with their Vitamin C content as well as potassium and B vitamins (thiamin, B6 and folate). NUTRITIONAL INFORMATION(per 300 g/10½ oz serving)Energy: 138 kcal. Vitamin C: 31% NRV, Thiamin: 20% NRV, Vitamin B6: 23% NRV, Folate: 28% NRV, Potassium: 22%. Fibre: 2.4 g. Protein: 3.6 g. |
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DINNER |
Tomato and Red Lentil (here) |
High in antioxidants; low GI; maintains energy levels and supports skin health. Iron- and protein-rich, low-GI lentils keep blood levels steady. Contains immune-caring Vitamin C and skin-supportive vitamins A and E, in addition to B vitamins, keeping your energy levels and metabolism on track. High in potassium for bone and muscle health. NUTRITIONAL INFORMATION(per 300 g/10½ oz serving)Energy: 162 kcal. Vitamin A: 26% NRV, Vitamin E: 23% NRV, Vitamin C: 15% NRV, Thiamin: 16% NRV, Vitamin B6: 19% NRV, Folate: 15% NRV, Potassium: 22% NRV. Fibre: 3 g. Protein: 5.7 g. |
Make sure you read ‘Before You Start’ (here) before begining this programme. This will help ease you into the plan and feel its benefits from day one. Feel free to swap around soup flavours, as long as you consume at least the same number of calories and volume of liquid per day.
| SOUP | POTENTIAL HEALTH BENEFITS | ||
| DAY 1 | |||
MORNING |
Raw Strawberry and Tarragon (here) |
Aids digestion, high in antioxidants. Tarragon has traditionally been used to aid digestion. Source of Vitamin C as well as potassium and manganese. Strawberry seeds (on the outside of the fruit) are a good source of fibre. NUTRITIONAL INFORMATION(per 300 g/10½ oz serving)Energy: 213 kcal. Vitamin C: 191% NRV, Folate: 21% NRV,, Potassium: 19% NRV, Manganese: 28% NRV. Fibre: 6 g. |
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LUNCH |
Potato and Summer Leaves (here) |
High in antioxidants; aids digestion. Contains 20 g of carbohydrate per serving; includes vitamins C and B. NUTRITIONAL INFORMATION(per 300 g/10½ oz serving)Energy: 159 kcal. Vitamin B6: 33% NRV, Thiamin: 22% NRV. Fibre: 2.4 g. |
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DINNER |
Broccoli Soup with Almond Pesto (here) |
Detoxifying; aids digestion; high in antioxidants. Supports healthy skin, hair and nails. This protein-rich soup will help keep you feeling full. Source of fibre. Broccoli contains phytochemicals that help stimulate the body’s detox systems. NUTRITIONAL INFORMATION(per 300 g/10½ oz serving)Energy: 225 kcal. Vitamin C: 107% NRV, Folate: 45% NRV. Fibre: 3.6g. Protein: 5.7 g. |
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| DAY 2 | |||
MORNING |
Cucumber and Apple (here) |
Anti-ageing; aids digestion. Quercetin in apples has been linked to anti-ageing and chloride to normal digestion. NUTRITIONAL INFORMATION(per 300 g/10½ oz serving)Energy: 186 kcal. Chloride: 19% NRV. Fibre: 3.3 g. |
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LUNCH |
Mushroom Soup (here) |
Mushrooms are a source of protein and B vitamins that help in releasing energy from the food you eat. Copper helps look after skin and hair. You can make this soup with activated vitamin-D-rich mushrooms or leave them in the sun for that to do the job. NUTRITIONAL INFORMATION(per 300 g/10½ oz serving)Energy: 126 kcal. Riboflavin (B2): 22% NRV, Niacin (B3): 21% NRV, Vitamin B6: 16% NRV, Folate: 24% NRV, Pantothenic acid: 33% NRV, Potassium: 18% NRV, Copper: 73% NRV. Fibre: 1.8 g. Protein: 4.8 g. |
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DINNER |
London Particular (here) |
High in fibre and protein, this soup will also provide a boost of iron for energy. Its thick, comforting depths contain lots of vitamins A and E too, which are great for supporting skin health. NUTRITIONAL INFORMATION(per 300 g/10½ oz serving)Energy: 182 kcal. Vitamin A: 15% NRV, Vitamin E: 15% NRV, Vitamin B1: 27% NRV, Potassium: 18% NRV, Iron: 15% NRV, Manganese: 25% NRV,. Protein: 8.2 g. Fibre: 7.1 g. |
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| DAY 3 | |||
MORNING |
Tomato and Fennel Gazpacho (here) |
Aids digestion; high in antioxidants; high in the protective carotenoid lycopene. NUTRITIONAL INFORMATION(per 300 g/10½ oz serving)Energy: 99 kcal. Potassium: 30% NRV, Vitamin C: 28% NRV. Fibre: 3.3 g. Protein: 2.4 g. |
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LUNCH |
Jerusalem Artichoke (here) |
Aids digestion; supports gut health; relieves fatigue. This soup helps look after your digestive system by promoting beneficial gut bacteria and provides iron to keep blood healthy and reduce tiredness and fatigue. NUTRITIONAL INFORMATION(per 300 g/10½ oz serving)Energy: 153 kcal. Vitamin A: 30% NRV, Vitamin E: 15% NRV, Thiamin: 22% NRV, Potassium: 22% NRV, Iron: 22% NRV. Fibre: 2.7 g. Protein: 2.7 g. |
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DINNER |
Celeriac and Walnut (here) |
Supports blood and bone health; high in antioxidants; contributes to brain health. This soup is a good source of Vitamin C, thiamin, Vitamin B6, folate, potassium and fibre. NUTRITIONAL INFORMATION(per 300 g/10½ oz serving)Energy: 114 kcal. Vitamin C: 19% NRV, Thiamin: 20% NRV, Vitamin B6: 17% NRV, Folate: 24% NRV, Potassium: 23% NRV. Fibre: 2.4 g. |
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| DAY 4 | |||
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MORNING |
Apricot Soup (here) |
Aids digestion; good source of potassium, key player in keeping your brain, muscles and heart at the top of their game. NUTRITIONAL INFORMATION(per 300 g/10½ oz serving)Energy: 126 kcal. Potassium: 56% NRV, Iron: 17% NRV, Copper: 24% NRV. Fibre: 5.4 g. |
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LUNCH |
Parsnip and Apple (here) |
Helps to protect cardiovascular health; high in antioxidants and fibre; anti-inflammatory. This soup is especially high in folate, a hard-working vitamin that protects cardiovascular health and contributes to a healthy immune system. NUTRITIONAL INFORMATION(per 300 g/10½ oz serving)Energy: 141 kcal. Vitamin E: 20% NRV, Vitamin C: 22% NRV, Thiamin: 23% NRV, Folate: 40% NRV. |
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DINNER |
Curried Parsnip and Sweet Potato (here) |
High in fibre and antioxidants. Aids relaxation. The antioxidant vitamins C and E maximise the effect of the betacarotene and help with iron absorption. NUTRITIONAL INFORMATION(per 300 g/10½ oz serving)Energy: 204 kcal. Vitamin E: 16% NRV, Vitamin C: 20% NRV, Thiamin: 20% NRV, Folate: 30% NRV, Potassium: 22% NRV, Iron 20% NRV, Manganese: 29% NRV. Fibre: 5.4 g. Protein: 3.3 g. |
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| DAY 5 | |||
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MORNING |
Peach and Coconut Soup (here) |
High in antioxidants; supports skin health. Contributes 93% of your NRV of Vitamin C and 15% of your recommended fibre intake for the day. NUTRITIONAL INFORMATION(per 300 g/10½ oz serving)Energy: 162 kcal. Vitamin C: 93% NRV, Potassium: 18% NRV, Manganese: 21% NRV. Fibre: 4.5 g. Protein: 3 g. |
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LUNCH |
Golden Leek and Potato (here) |
Supports gut health and hormonal activity. Helps good bacteria to flourish in the gut. Boosts Vitamin B6, which helps regulate hormonal activity in the body. NUTRITIONAL INFORMATION(per 300 g/10½ oz serving)Energy: 105 kcal. Vitamin B6: 36% NRV, Vitamin A: 36% NRV, Thiamin: 24% NRV. Fibre: 2.4 g. Protein: 2.4 g. |
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DINNER |
Butterbean and Carrot (here) |
Supports hair, skin and nails; boosts energy; aids digestion; high in antioxidants. High in protein, fibre and the ACE vitamins. Butterbeans are also a great source of protein and fibre. NUTRITIONAL INFORMATION(per 300 g/10½ oz serving)Energy: 168 kcal. Vitamin A: 107% NRV, Vitamin E: 17% NRV, Vitamin C: 15% NRV, Folate: 23% NRV, Potassium: 24% NRV. Fibre: 5.7 g. Protein: 4.2 g. |
The plans should be suitable for most healthy people but are not advised for children, pregnant and breast-feeding women, the elderly and those with an existing medical condition, or those with extremely physical occupations. This is because the soups are very low in calories. If in doubt, consult your doctor so that you can enjoy the plans with confidence.
No! The soups can be eaten as an individual meal or snack, or as one day’s worth of fresh, nutrient-rich meals, or as part of a Soupologie plan. Choose how you would like to eat the soups based on your tastes, needs and lifestyle, knowing that even one bowl of soup will provide you with high-quality nutrition and two servings of vegetables.
Any changes in your usual lifestyle or food and drink choices can trigger changes in your body rhythms, resulting in mild symptoms, particularly if you are avoiding your usual caffeinated drinks. Headaches, changes in digestion and other symptoms could occur during the plans but these should settle and fade away. These are balanced nutritional plans that have been formulated to keep your metabolism and blood sugar steady. You are caring for yourself by consuming fibre-rich, whole fruits and vegetables with some wholegrains and beans, not starving yourself. If you are worried about whether the plans may affect you adversely for any reason, particularly existing medical conditions, seek medical advice before starting.
Of course. Just stick to the same portion size and don’t skip any soup meals or snacks. If you would rather have a meal than soup in the evening, replace it with some lean protein or beans, wholegrains and lots of vegetables, gently cooked.
Yes, as the plans have been devised to give you the nutrition and energy you need. Skipping a meal or snack would reduce these. However, if you would rather have a meal in the evening, choose some lean protein or beans served with wholegrains and plenty of lightly cooked vegetables.
The plans are carefully designed to give you all the nourishment you need, but here you’ll find some ideas for ‘souper toppers’ that will add interesting texture and increase the nutritional value of the soups.
