Modern Athlete Magazine Issue 96, July 2017 | Page 39

NUTRITION
A Bowl of
Winter
Goodness
About the Author
Christene is a registered
dietician based in the
Johannesburg area.
In winter it’s important for athletes
to eat healthily and keep warm while
beating winter weight-gain! Just one
bowl of these wholesome soups a day
can give you energy and help you stick
to your weight. – BY CHRISTINE PETERS,
REGISTERED DIETICIAN
Pea and Ham Soup
Peas are good for your heart because of their high
soluble fibre content that reduces LDL cholesterol levels.
They also help to lower blood sugar levels and blood
pressure!
(35 minutes to make, serves four.)
INGREDIENTS:
• 1 onion, finely chopped
• 2 stalks celery, finely chopped
• 2 carrots, finely chopped
• 2 cloves garlic, crushed
• 500g frozen peas
• 3 cups reduced-salt chicken stock
• 250g lean ham, chopped
• 1/3 cup light sour cream/buttermilk/plain fat-free yoghurt
STEP 1: Spray a large saucepan with oil and place over
medium heat. Add onion, celery and carrot and cook,
stirring, for 2 minutes. Add garlic and peas and cook for
a further 3–4 minutes.
STEP 2: Add stock and 3 cups water and bring to the
boil. Reduce heat and simmer, stirring occasionally, for
10 minutes, until vegetables are tender. Remove from
heat. Blend well using a stick blender.
STEP 3: Return soup to low heat. Add ham and stir until
warmed through. Ladle soup into bowls, swirl with sour
cream, buttermilk or yoghurt and serve.
Cauliflower soup
This filling, low-calorie, high-fibre veggie is one of the
most powerful healing and cancer-protective foods. It
contains high amounts of vitamin C and other nutrients
like folate, plus cancer-fighting compounds called
phytonutrients.
(45 minutes to make, serves 6.)
INGREDIENTS:
• 700g cauliflower, coarsely chopped
• 1 small leek (white part only), sliced
• 1 medium potato, peeled, cut into chunks
• 3½ cups reduced-salt vegetable or chicken stock
• 2 cloves garlic, crushed
• ½ cup light cream/buttermilk/fat-free y