I consider myself to be a “predominately healthy eater” and credit this to my parents who taught me to grow and prepare wholesome foods on our small farm just outside Canberra. I rarely cook by the book preferring to experiment with the ingredients I have on hand. My Cream of Celery & Coconut Soup recipe that I posted in 2015 is one such experiment. When I revisted this recipe this morning I was shocked at how heavy on the fats my recipe was, good fats yes, but fat-full none the less.
I’m not much of a calorie counter but do like to use nutritional analysis to make better choices and I was keen to see just how many calories this recipe had. I’m no Dietitian or Nutritionist either so nutritional analysis is not my thing, but I did find a Recipe Nutrition Calculator on Very Well and thought I’d give it a crack. I’m not sure of the accuracy of this tool, but was shocked to see the results.
My recipe worked out to be 1439 kilojoules (that’s 344 calories) a serve. Now, if you were to eat this soup as a main meal, as it is, this calorie count many not be much of a problem for you. If however you are like me and cannot eat a soup as a main meal without the addition of bread …. and lot’s of it, then my original recipe is not a good choice. Most frightening for me though was seeing that my original recipe had a massive 20.1g of saturated fat per serve – according to the Recipe Nutrition Calculator that’s 100% of your daily recommend intake in one serve.
So today I did a little tweaking. I reduced the amount of olive oil and swapped full fat coconut milk for lite. These two small changes managed to reduce this recipe to 590 kilojoules (that’s 141 calories) a serve!
- 6 stalks of celery
- 1 brown onion
- 2 cloves garlic
- 1 tabs olive oil
- 1/4 cup coconut flour
- 1 tin light coconut milk
- 1.5 cups stock (I use Massels)
- Sea salt flakes
- Freshly ground pepper
- Finely chop the celery, onion & garlic
- Heat olive oil in stock pot
- Transfer celery, onion & garlic to stock pot and cook until transparent (around 4 minutes)
- Add flour and cook for one minute, stirring
- Add coconut milk and stock, simmer for around 15 minutes or until the celery is soft. Be sure to stir the soup occasionally to prevent burning
- Season with salt and pepper and blend until smooth
- I've been a fan of Massel stock cubes for years, it's gluten free and vegan. For this recipe I used 1 heaped teaspoon of vegetable flavored stock with 1.5 cups of water.
- I use the coconut flour to thicken the soup, however I'm not that convinced that it's necessary. Leave it out if you wish.