Cream of Celery & Coconut Soup {Version II}

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!

 

Cream of Celery & Coconut Soup {Version 2}
Serves 4
A new take on one of my old recipes - this one is much lighter on fat than the original I posted in 2015.
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Prep Time
10 min
Cook Time
15 min
Total Time
25 min
Prep Time
10 min
Cook Time
15 min
Total Time
25 min
79 calories
9 g
1 g
3 g
3 g
1 g
185 g
225 g
2 g
0 g
3 g
Nutrition Facts
Serving Size
185g
Servings
4
Amount Per Serving
Calories 79
Calories from Fat 28
% Daily Value *
Total Fat 3g
5%
Saturated Fat 1g
3%
Trans Fat 0g
Polyunsaturated Fat 1g
Monounsaturated Fat 2g
Cholesterol 1mg
0%
Sodium 225mg
9%
Total Carbohydrates 9g
3%
Dietary Fiber 2g
6%
Sugars 2g
Protein 3g
Vitamin A
6%
Vitamin C
7%
Calcium
4%
Iron
2%
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
Ingredients
  1. 6 stalks of celery
  2. 1 brown onion
  3. 2 cloves garlic
  4. 1 tabs olive oil
  5. 1/4 cup coconut flour
  6. 1 tin light coconut milk
  7. 1.5 cups stock (I use Massels)
  8. Sea salt flakes
  9. Freshly ground pepper
Instructions
  1. Finely chop the celery, onion & garlic
  2. Heat olive oil in stock pot
  3. Transfer celery, onion & garlic to stock pot and cook until transparent (around 4 minutes)
  4. Add flour and cook for one minute, stirring
  5. 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
  6. Season with salt and pepper and blend until smooth
  7. Enjoy!
Notes
  1. 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.
  2. 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.
beta
calories
79
fat
3g
protein
3g
carbs
9g
more
Adapted from Cream of Celery & Coconut Soup
The Integrative Nurse http://www.theintegrativenurse.com/
It’s not unusual for me to talk to patients who cannot work out where they are going wrong with their weight loss efforts. This little experiment has shown me that sometimes, even when we think we’re making “good choices” they may not always be as good as we think.