By: Melanie Nelson
I have heard it said plenty of times before: soups are winter’s answer to salads. I couldn’t agree more! Some soups definitely rank higher than others if your goal for 2020 is to make healthier choices or lose weight, and these are my picks from my favorite hearty winter soups for weight loss!
我聽說過很多次：湯品就像在夏天會選擇食沙律一樣，是冬天的減重首選食物。 我完全同意！ 如果你在2020年的目標是做出更健康的選擇或減輕體重，某些湯肯定會是較好的選擇 , 這些是我最喜歡的冬季減重精選！
Delicious soups are perfect for the winter months, family cooking, and simplicity for a small household, and keeping it healthy and hearty for your new year’s goals! I would love to hear how you enjoyed these hearty soups for weight loss if you made any variations, etc…so please comment with your personal results!
美味的湯非常適合冬季，煮給大家庭以及簡單烹調給小家庭亦可以，並為你的新年目標保持健康豐盛！我很想知道你如何享受這些豐盛的減重湯品，如果你對食譜有作稍為更改……請跟我們分享！
AFRICAN CARROT SOUP
This makes for a perfect starter, side dish or snack, so save the rest in the fridge to warm on the stovetop later!
Ingredients:
1 yellow onion
6 large carrots
Organic Peanut Butter
Organic low sodium vegetable stock
Salt, pepper, cayenne, Sriracha
fresh garlic (optional)
1 clove fresh garlic (optional)
Prep:
- Cut onion and carrot into large pieces, then add to a large pot on the stove over low heat
- Fill with water & vegetable stock so veggies are 3/4 covered, add a squirt of Sriracha, a couple dashes of cayenne, & a little salt & pepper
- Simmer on low until carrots are al dente (approx 12 min) then let cool slightly
- Add to aBlender & blend on low, add 1-2 T of peanut butter, then continue to blend on low until soup is smooth and creamy
- Heat to desired temperature & serve and garnish with hemp seed or fresh basil.
非洲胡蘿蔔湯
這可以作為你的前菜，配菜或小吃，你可以將其餘的保存在冰箱中，以便稍後加熱！
材料：
1個黃洋蔥
6個大胡蘿蔔
有機花生醬
有機低鈉蔬菜湯
鹽，胡椒粉，辣椒，士拉差
新鮮大蒜（可選）
1瓣新鮮大蒜（可選）
做法：
- 將洋蔥和胡蘿蔔切成大塊，然後用小火將其放入煱中加熱
- 裝滿水和蔬菜湯，蓋住3/4蔬菜，再加一下士拉差，幾片辣椒和少許鹽和胡椒粉
- 慢火煮至胡蘿蔔耐嚼、不太軟（約12分鐘），然後稍稍冷卻
- 添加到攪拌機中，低速混合，再加入1-2湯匙花生醬，然後繼續低速混合，直到湯汁滑膩
- 加熱至所需溫度，並用大麻籽或新鮮羅勒裝飾
LEFTOVER GARDEN VEGETABLE CHICKEN SOUP
If you have roasted a whole chicken for dinner and have leftovers, you have a perfect opportunity to make an awesome soup tomorrow!
For the Broth (homemade):
- Clean the meat off the bones to save for the soup in the fridge.
- Add the cleaned off bones to a large pot.
- Fill it with water and some of the runoff from your cooked chicken left in the pan, but be sure to strain it first.
- Add a bay leaf, some salt & pepper & a cube of vegetable stock, then simmer on low for a few hours.
- Strain out the bones & now you have a nutritious and delicious bone broth as your base.
- Let cool & store in a Tupperware container overnight. This will solidify the fat and the next day you can skim it off or scoop it out for a lower fat soup broth.
Ingredients:
Onion
Carrot
Cauliflower
Broccoli
Green beans
Yellow summer squash
Frozen peas
Frozen corn
Chicken, as desired
Chicken broth
Prep:
Place the broth in a pot and begin to warm, adding more water & spices as needed.
Chop up your favorite garden vegetables finely, then and add to soup from hardest to softest as it simmers on low heat. This is the suggested order:
Onion
Carrot
Cauliflower
Broccoli
Green beans.
Add a little later as it simmers:
yellow summer squash
frozen peas
frozen corn
Once veggies are mostly cooked & thawed, add the chicken and allow to simmer for 5-10 minutes more, or until chicken is up to temp.
It’s ready to serve when vegetables are still bright in color but slightly soft!
Enjoy!
田園蔬菜雞湯
如果你在晚餐時烤了整隻雞並且剩了剩菜，那麼你明天有個絕佳的機會來做一頓很棒的湯！
湯底（自製）：
- 除去骨頭上的肉，放冰箱待用。
- 將洗淨的骨頭加入大鍋中。
- 將水和煮熟的雞肉中殘留的一些殘渣倒入鍋中，但一定要先過濾一下。
- 加入月桂葉，一些鹽和胡椒粉以及一碗蔬菜湯，然後在以細火慢煮幾個小時。
- 拿走骨頭，現在你將以營養豐富且美味的骨頭湯做湯底。
- 冷卻及存在容器中存放過一晚。這將使脂肪固化，第二天你可以拿走脂或撈出以得到低脂湯湯。
材料：
洋蔥
胡蘿蔔
椰菜花
西蘭花
綠豆
黃色西葫蘆
冷凍豌豆
冷凍玉米
雞肉，根據自己需要
雞湯底
做法：
將湯底放入鍋中開始加熱，根據需要添加更多的水和香料。
將你最喜歡的蔬菜切碎，先加入較硬的蔬菜，再加入最軟，然後以低火煮。這
是建議的順序：
洋蔥
胡蘿蔔
椰菜花
西蘭花
綠豆
稍等一下再添加：
黃色西葫蘆
冷凍豌豆
冷凍玉米
將大部分蔬菜煮熟並解凍後，加入雞肉，再煮5-10分鐘，或者直到雞肉達到溫度為止。
當蔬菜顏色仍然鮮亮但略軟時，即可使用！
請享用！
THAI SHRIMP SOUP
If you are not a fan of shrimp, that’s ok! This is just as delicious with chicken, tofu, or large chunks of cauliflower, green beans and red peppers for a vegetarian option. Either way, you will be happy to skip the Thai take-out for this budget-friendly go-to instead.
Ingredients:
2 T unsalted butter or ghee
1 pound medium shrimp, peeled and deveined
Kosher salt and freshly ground black pepper, to taste
2 cloves garlic, minced
1 onion, diced
1 red bell pepper, diced
1 tablespoon freshly grated ginger
2 tablespoon red curry paste
1 (12-ounce) can unsweetened coconut milk
3 cups vegetable stock
Juice of 1 lime
2 T chopped fresh cilantro leaves
Prep:
- Melt butter in a large stockpot or Dutch oven over medium-high heat.
- Add shrimp, salt and pepper, to taste.
- Cook, stirring occasionally, until pink, about 2-3 minutes; set aside.
- Add garlic, onion and bell pepper to the stockpot.
- Cook, stirring occasionally, until tender, about 3-4 minutes.
- Stir in ginger until fragrant, about 1 minute.
- Whisk in curry paste until well combined, about 1 minute.
- Gradually whisk in coconut milk and vegetable stock, and cook, whisking constantly, until incorporated, about 1-2 minutes.
- Bring to a boil; reduce heat and simmer until slightly thickened, about 8-10 minutes.
- Add vegetables or tofu if going vegetarian with approx 5 -7 min left to simmer
- Stir in shrimp, lime juice and cilantro.
- Serve immediately.
Enjoy!
泰國蝦湯
如果你不喜歡蝦，都沒關係！用雞肉，豆腐或大塊花椰菜，綠豆和紅椒一樣美味，可作為素食湯。無論哪種方式，你都會很樂意不叫泰國外賣，而選擇這花算食譜。
材料：
2湯匙無鹽牛油或酥油
1磅中蝦，去皮去腸
猶太鹽和現磨黑胡椒調味
2瓣大蒜，切碎
1個洋蔥，切成丁
1個紅色甜椒切成丁
1湯匙新鮮磨碎的薑
2湯匙紅咖哩醬
1罐（12安士）不加糖的椰奶
3杯蔬菜湯
1個青檸汁
2湯匙切碎的新鮮香菜葉
做法：
- 將牛油在大湯鍋或焗爐中以中火加熱融化。
- 加入蝦，鹽和胡椒粉調味。
- 煮，偶爾攪拌，直到變粉紅色，大約2-3分鐘；擱置。
- 將大蒜，洋蔥和甜椒加入湯鍋中。
- 煮，不時攪拌，直到變軟約3-4分鐘。
- 放入薑汁攪拌至香，約1分鐘。
- 在咖哩醬中攪拌直至完全混合，大約1分鐘。
- 在椰子奶和蔬菜湯中慢慢攪拌，並不斷攪拌直至混合約1-2分鐘，直至煮熟。
- 煮滾，調低火，小火煮至略稠，約8-10分鐘。
- 如果要素食，可加蔬菜或豆腐煮約5 -7分鐘
- 攪拌入蝦，青檸汁和香菜。
- 立即食用。
請享用！
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