FITCLUB EXCLUSIVE RECIPES: WARMING SOUPS

It doesn't matter where you are in Canada; January will always bring cool, bleak weather. Which means that we're always looking for a pick me up to keep things from getting a little too much. Food has always been a pick me up for people, and sometimes that can also be the reason their diet plans get derailed.

Here we have some tasty, warming soups that are going to be guaranteed to pick up your mood, keep you feeling comfy and snug, and not upset all of the hard work that you've put into your fitness routine before the new year had even really started.

Manhattan-Style Fish Chowder

Serves 8

Ingredients

3 1/2 cups Vegetable Broth (divided)
1 White Onion (large, diced)
1 stalk Celery (diced)
1 Carrot (medium, diced)
1 tsp Thyme (fresh, plus more for optional garnish)
1 cup White Cooking Wine
1 tbsp Tapioca Flour
3 cups Diced Tomatoes
2 cups Mini Potatoes (quartered)
3 Haddock Fillet (cubed)
Sea Salt & Black Pepper (to taste)

Directions

1. Heat a few tablespoons of the broth in a pot over medium-high heat.
2. Cook the onion, celery, carrot, and thyme until soft, about five to eight minutes. Add a splash of water as needed to prevent sticking.
3. Meanwhile, whisk together the white wine and tapioca flour in a small bowl to create a slurry. Add the slurry to the veggies and stir well.
4. Add the diced tomatoes, potatoes, and remaining broth.
5. Bring to a boil, then lower to a simmer for 10 minutes, or until the potatoes are tender.
6. Add the haddock and cook for an additional 10 minutes.
7. Season with salt and black pepper to taste. Divide into bowls, garnish with more thyme.

NUTRITION PER SERVING

Calories: 139 cal
Fat: 0g
Carbohydrates: 14g
Protein: 14g

Vegan Minestrone Soup

Serves 4

Ingredients

1 tsp Extra Virgin Olive Oil
1 Yellow Onion (finely chopped)
1 Carrot (peeled, chopped)
4 Garlic (cloves, minced)
1 tbsp Italian Seasoning
1 tsp Sea Salt
1/4 cup Tomato Paste
3 1/2 cups Diced Tomatoes (from the can)
4 cups Vegetable Broth
2 cups Red Kidney Beans (cooked, rinsed)
1 cup Frozen Green Beans (chopped)
1 1/2 cups Brown Rice Pasta Shells (dry)

Directions

1. Heat the oil in a large pot over medium heat.
2. Cook the onion for 3 to 5 minutes or until softened.
3. Add the carrot, garlic, Italian seasoning, and salt and stir to combine. Cook for 2 to 3 minutes more.
4. Stir in the tomato paste and continue to cook for another minute. Add the diced tomatoes, vegetable broth, and kidney beans and stir until combined.
5. Add the green beans. Bring to a gentle boil and continue to cook for 30 to 35 minutes or until the vegetables are tender.
6. Season with additional salt if needed.
7. Meanwhile, cook the pasta according to package directions. Drain, rinse well, and set aside.
8. To serve, divide the soup between bowls and stir in the cooked pasta

NUTRITION PER SERVING

Calories: 392 cal
Fat: 3g
Carbohydrates: 75g
Protein: 16g

Turkey and White Bean Chili

Serves 6

Ingredients

2 tsp extra virgin olive oil
1 medium sweet onion, chopped
4 garlic cloves, minced
4 cups chicken broth
2 tsp ground cumin
3 green chili peppers, seeds removed (optional)
1 lbs cooked turkey breast, roughly chopped
4 cups white navy beans, cooked
3/4 cup cream, half & half
2 tbsp arrowroot powder
sea salt & black pepper, to taste

Directions

1. Heat the oil in a pot over medium-high heat.
2. Cook the onions and garlic until soft, about five minutes.
3. Stir in the broth, cumin, green chilies (optional), turkey, and white beans.
4. Bring to a boil, then lower to a simmer for 10 minutes.
5. In a bowl, stir together the arrowroot with a bit of the cream until dissolved.
6. Stir the arrowroot slurry into the pot along with the remaining cream, salt, and pepper.
7. Divide into bowls.

NUTRITION PER SERVING

Calories: 377cal
Fat: 8g
Carbohydrates: 43g
Protein: 35g

Curried Coconut Soup

Serves 8

Ingredients

1 tbsp extra virgin olive oil
1 tbsp ginger, chopped
2 garlic cloves, minced
1 yellow onion, chopped
2 tbsp curry powder
2 cups mushrooms, sliced
1 1/16 oz lemongrass, chopped
1 cup broccoli, chopped into small florets
1 tbsp lime juice
3 cups canned coconut milk
4 cups vegetable broth
1 zucchini, spiralized into noodles
1/4 cup cilantro
1 tsp chili flakes (optional)

Directions

1. In a pot over medium-low heat, add the olive oil, ginger, garlic and onion. Sauté for 3 to 5 minutes. Add in the curry powder, mushrooms and lemongrass.
2. Once the mushrooms are cooked through, add in the broccoli, lime juice, coconut milk and broth. Bring to a boil, reduce heat and let it simmer for 10 minutes.
3. During the last minute, add the zucchini noodles and remove from heat.
4. Divide between bowls and top with cilantro and red chili flakes, if using.

NUTRITION PER SERVING

Calories: 209 cal
Fat: 18g
Carbohydrates: 9g
Protein: 3g