Get The Scoop on Warming Winter Weight Loss Soup!
As I write this, I’m bundled up by the fireplace in Park City. It’s an exiting time of year here: Everyone’s gearing up for the excitement of the local Sundance Film Festival, and I’m doing as much skiing as possible with my daughters and girlfriends. Forgive me for stating the obvious, but there’s no denying the cold, hard truth: IT’S FREEZING HERE!
Even my friends in LA have been surprised by the recent record-low temperatures. But whether you’re in a warmer beach climate or you’re surrounded by snow like I am, winter is a great time for warm, cozy evenings at home with family. One downside of the cold weather, of course, is that we’re even less likely than ever before to run outside for a workout, and clean, healthy eating isn’t always a priority like it is in sunnier months. And it probably goes without saying, but my goal is to help you continue to reach toward your healthy weight loss goals in spite of these cold weather obstacles.
So let’s start by slowly putting down that hot chocolate. I know it’s oh-so-soothing…but it’s also oh-so-sugary! Here’s the good news: I’ve got an incredible soup recipe to help you keep the winter chills at bay. In the midst of holiday meal planning with our extended family, my cousin Amy introduced this fantastic recipe into the mix, and my daughters and I have been hooked ever since. This delicious little broth is yummy enough to please the whole family, filling enough to keep you satisfied without feeling stuffed, easy enough to make in spite of a busy schedule, and best of all: It’s packed with nutrients to help you stay on track to the ultimate fat-burning success.
Before we get into specifics on the recipe, let’s start with the broad strokes on what’s in this soup that makes it so stellar:
- Kale: This superstar veggie is finally getting the attention it deserves. The nonprofit Center for Science in the Public Interest sends out a terrific regular publication called Nutrition Action Healthletter, always packed with interesting studies and new research on healthy eating. One recent issue ranked the healthiest veggies based on the amount of Vitamin K, Lutein, Vitamin C, and Fiber they provide, also taking caloric content into consideration. The winner, by a landslide, was kale. (Other leafy greens like spinach, collard greens, turnip greens and swiss chard weren’t far behind.)
- Lentils: That same issue of Nutrition Action also posed the burning question, “Which Beans Are Best?” It rated a variety of legumes, with lentils scoring major points for their folic acid, iron, protein, and, of course, fiber. Once I get started talking about the many benefits of fiber, it’s hard to get me to stop, but I’ll try and topline it for you: Fiber helps you feel fuller longer, it helps balance blood sugar, it helps flush fat out of your system, and a study at Harvard suggested that women who eat high-fiber diets were half as likely to become obese as their low-fiber counterparts. Ah, fiber. There’s a reason I’ve often referred to it “the one ingredient you need for lifelong weight loss.”
- Leeks: Originally cultivated in Asia and the Mediterranean, this member of the onion family has a subtle sweetness. Leeks are packed with immune-boosting Vitamin A, and have a prebiotic effect on the lower bowel, converting harmful microflora into healthy bifidobacteria. And if you need yet another reason to love leeks, here’s a bonus: They also have a slight diuretic effect, which helps you avoid retaining water.
- Tomatoes: These juicy red treats are a great source of Vitamins A, C and E, as well as folic acid, potassium, and cancer-fighting carotenoids.
- Sweet Potatoes: Potatoes tend to get a bad rap in the diet and weight loss worlds, but their healthier orange-hued cousins are packed with Vitamins A and C, fiber, B vitamins, potassium and iron.
Hopefully all that info has helped you work up an appetite. Well, the waiting time is over. Time to dig into the recipe:
Warming Winter Weightloss Soup
- 4 leeks, white and light green parts only
- 1bunch kale (usually more than one bunch is needed)
- 1 tablespoon olive oil
- 28 oz can whole tomatoes, drained (I actually prefer fire roasted in this recipe)
- 6 cups water
- 2 sweet potatoes, peeled and cut into ½ inch dice
- ½ cup brown lentils (really any kind work, brown hold their shape a bit better)
- 1 tablespoon fresh thyme leaves
- 2 teaspoons kosher salt
- ¼ teaspoon black pepper
- 12 fresh basil leaves (optional)
- ¼ cup (1 ounce) grated parmesan (optional)
- Slice each leek in half lengthwise, and then slice each half into ¼ inch thick half-moons (about 2 cups). Place in a large bowl of cold water and swish to remove any grit, drain and pat dry.
- Remove the stems from kale, stack the leaves on top of one another and slice them crosswise into ½ inch wide strips; you’ll need 3 cups.
- Heat oil in saucepan over medium heat. Add the leeks and cook for 3 minutes. Add the tomatoes and cook, breaking them apart with a spoon for 5 mins. Add the water and bring to boil. Stir in kale sweet potatoes, lentils, thyme, salt, pepper and basil. Simmer until lentils are tender, about 30-40 mins.
- Spoon into bowls and sprinkle with Parmesan (if using).
- The soup is easy to freeze: Just omit the cheese, allow it to cool, and put in freeze safe containers. I like to freeze individual portions and then I have a handy lunch, dinner or snack for later. Soup’s on!
I was wondering when I was going to see a soup recipe here from Kathy. Yay! I am a soup lover!!
I am allergic to both kale and tomatoes. What would be the best substitute for these veggies? Thanks, Suzy
I can't wait to try this!
Been cold on Jersey shore too & will try this for sure. Only problem is, with soup I want good corn rye bread. Will have to pull out breadmaker & look for healthy recipe. Thanks 🙂
Thanks Kathy for another great recipe! I love your exercise videos and have been working out to them for many many years. Now my husband joins in too! Thanks for keeping us all moving in the right direction!:)