1. Easy Carrot Ginger Soup


Carrots contain carotenoid, which have Vitamin A, is good for goiter and thyroid metabolism problem; people with an under-active thyroid often have high cholesterol. Individuals suffering from thyroid problems may find that the compounds in ginger, including zinc, magnesium and potassium, along with the root's powerful anti-inflammatory properties have a positive effect on thyroid function.


Ingredients
• Carrots, peeled and cut into 1 inch pieces 200gm
• Olive oil 1/2tsp
• Chopped onion 100gm
• Garlic, minced 2 cloves
• Freshly grated ginger 1tbsp
• Salt to taste
• Cumin 1/4 teaspoon
• Ground fennel 1/4 teaspoon
• Cinnamon 1/4 teaspoon
• Fresh lemon juice 10ml
• Almonds 10gm
• Water 4 cups
• Hung curd 1tbsp for garnishing.

Preparation
1. Place the carrots in a medium saucepan and add the water.
2. Bring to a boil, cover and cook until the carrots are very tender (10-15 minutes)
3. Heat the olive oil in a small fry pan. Add onion and cook over medium heat until translucent.
4. Add ginger, garlic, salt, and spices.
5. Lower the heat and continue to sauté for another 3-6 minutes, until the onions are soft.
6. Stir in lemon juice.
7. Combine the spice-onion mixture with the carrots along with water.
8. Use a blender to puree the mixture until smooth.
9. Once smooth, pour back into the saucepan and prepare to serve.
10. On top put a dollop of hung curd.

Total serving: -3

Nutritive value per serving: -
• Calories (kcal) 72
• Protein (g) 1.72
• Fat (g) 2.16
• Carbohydrate (g) 11.4
• Fiber (g) 1.11


2. Vegetable and Flaxseed Soup


Big Fiber Load, this soup is rich in Protein, Omega-3 Fatty Acids, Zinc, Vitamin F (essential fatty acid) and high in Phytochemicals.


Ingredients
• Carrots, peeled and cut into small pieces 100gm
• Celery stalks, diced 20gm
• Zucchini, diced 25gm
• Crushed Flaxseeds 25gm
• Onion diced 50gm
• Tomato paste 10gm
• Garlic, crushed and minced, 1tsp
• Bay leaves 1
• Dried basil 1/2tsp
• Dried oregano 1/2 teaspoon
• Extra virgin olive oil 5ml
• Arrowroot powder dissolved in ¼ cup purified water (optional) 1 teaspoon

Method
1. Heat the olive oil in a stock pot over medium heat.
2. When olive oil is warm enough, put in flaxseeds, bay leaves, onion, carrots, celery basil and oregano.
3. Stir frequently to prevent sticking.
4. Use the medium heat as this will allow the vegetables to sweat and release their juices for seven to eight minutes.
5. The medium heat will also toast the flax seeds.
6. Add garlic and stir for an additional 2 to three minutes, ensuring the garlic turns to a light golden brown and does not burn.
7. Add tomato paste to the soft vegetables, add 300ml water.
8. Bring soup to a boil, and then reduce heat to simmer.
9. Cover and simmer for 20 minutes. The last five minutes of simmering, put in zucchini and arrowroot powder mixture.

Total serving: -2

Nutritive value per serving: -
• Calories (kcal) 132.4
• Protein (g) 3.71
• Fat (g) 7.32
• Carbohydrate (g) 12.97
• Fiber (g) 1.63
• Calcium(mg) 78.65
• Iron(mg) 1.70


3. CELERY SOUP


(Rich in Protein, Iron, Calcium, and Vitamin C)


Ingredients:
• Onion (finely chopped) 50gm
• Celery Stalks or leaves (finely chopped) 25gm
• Skimmed Milk 100ml
• Chicken stock(Boiled chicken water) 50ml
• Olive Oil 1/2tsp
• Salt to taste
• Freshly ground black pepper, to taste
• Nutmeg pinch of
• Whipped smooth lemon curd & herbs, for garnishing 1tbsp

Method
1. Heat oil in pan and sauté the chopped onions and celery for about 3 to 4 minutes.
2. Add stock, salt, pepper and half of the milk.
3. Bring to a boil, stirring continually, and simmer for about 5-10 minutes.
4. Allow to cool slightly and then add the remaining milk.
5. Heat to just boiling point before serving.
6. Sprinkle nutmeg and garnish with lemon curd and herbs.

Total serving: -1

Nutritive value per serving: -
• Calories (kcal) 81
• Protein (g) 3.3
• Fat (g) 2.67
• Carbohydrate (g) 11.02
• Fiber (g) 0.6
• Calcium(mg) 150.9
• Mg.(mg) 21
• Iron(mg) 1.7