Blog - Fitnosophy

October 4, 2018February 18, 2020

Spinach and Potato Soup

What do I miss more from my old, unaware, high FODMAP lifestyle than my weekly leek and potato soup? Maybe only my daily avocado… sad story! 🙁

I am a real soup person, as you might already know. Soups are great because: 1) they combine carbs and veggies, so I can get both from just one dish (in theory, you can even throw in your protein as well, but I usually prefer having my protein as a separate dish); 2) they’re typically low in calories, so they fill me up without making me feel guilty; 3) they’re warm and easy to digest; 4) they’re so fun to make!

As Autumn is approaching, I decided to challenge myself by creating one soup a day for the first week of October. On Monday, I made my signature “Mung Beans and Kale” soup (which you can find in my FREE ebook, see the link below). On Tuesday, I came up with my Thai Sweet Potato and Courgette Soup. Yesterday (Tuesday), I felt inspired to try out something new, something that could finally replace my beloved-but-forbidden Leek and Potato soup.

Here’s the recipe (serves 3-4):

3 medium-small Potatoes
1 small Sweet Potato
2-3 cups Fresh or Frozen Spinach (I used frozen)
1 Carrot
1 Spring Onion (the green part only)
3 cups Fresh, Filtered Water
Himalayan Salt,
Nutmeg
Parmesan Cheese (or Nutritional Yeast, for a vegan alternative)

Chop carrot and spring onion.

Place them into a pot, add water and salt and cover with a lid.

Bring to a boil.

In the meantime, chop potatoes and your sweet potato and add to the boiling pot. Add in your frozen spinach,* cover and reduce heat to low.

Simmer for 15-20 minutes. Blend to reach your desired consistency (I left some potato chunks and spinach bits, as I prefer it this way, but you can make it creamier, if you like).

*If you’re using fresh spinach, you want to add it towards the end of your cooking process, or it’ll overcook.

Adjust salt and nutmeg, and garnish with nutritional yeast. Enjoy! 🙂

I had it with my BBQ Marinated Tofu and I loved it! 😉

October 4, 2018February 18, 2020

Double Chocolate Oat Cookies

I don’t really have a sweet tooth, but I love baking. As I felt extremely inspired a couple of days ago, I just ran into my kitchen and get these cookies ready in less than half an hour. Here’s how I did:

Ingredients (makes 4 cookies):

1 cup Oats (use Gluten Free ones, if you want to stay 100% cross-contamination-risk free)
2 tbsp Coconut Oil
2 tbsp 100% Almond Butter
1 tbsp maple syrup
1 tsp coconut sugar
1 tsp True Cinnamon Powder
3 tbsp Raw Cacao Powder
as many as you want Raw Cacao Nibs
Himalayan Salt (just a pinch!)
Optional, 1 scoop vegan protein (vanilla flavour)

Preheat your oven at 180°C.

Combine all ingredients in a bowl to form a dough.

Divide your dough into 4 patties, which you will then spread evenly on a baking sheet.

This is what your cookies will look like, once they’re ready to bake.

Bake for 12 minutes and let cool down. Enjoy!

October 2, 2018October 5, 2019

Thai Sweet Potato and Courgette Soup

Although it’s October, autumn hasn’t officially arrived in London yet.

However, we’ve already started accompanying our dinners with a soup, as we always do when the weather gets colder. We love cooking soups for dinner for 2 reasons:

1) it’s a way of eating warm, comfy food, without adding extra calories to our meal;

2) it’s a fun and easy way to combine carbs and veggies together, so that I don’t have to bother too much thinking about a side dish.

Tonight I’m planning to cook something I’ve never done before: a Low-FODMAP version of a Thai-style sweet potato soup. And, in case you’re wondering, I’m going to have baked tofu as a main.

As many IBS sufferers, I don’t tolerate sweet potatoes in big amounts; for this reason, I’m going to add some courgettes (which I tolerate quite well) to my soup, to enhance its texture, without overloading it with high FODMAP foods.

INGREDIENTS:

2-3 small Sweet Potatoes

1 large Courgette (use 1 medium courgette, if you don’t tolerate them very well)

1 medium Carrot

3 green Spring Onion stalks

1 inch Ginger

1 tsp Turmeric

1 tsp Cayenne Pepper

1/4 tsp Black Pepper

Himalayan Salt

3 cups Water*

2 tsp Coconut Oil

1 tsp Tamari

Fresh Coriander

Fresh Lime Juice

*If you tolerate it, swap half the water for coconut milk

Chop sweet potatoes, carrot, ginger and spring onion stalks.

Place in a pot, pour water (and coconut milk) and add spices (except black pepper) and salt.

Place the lid and bring to a boil.

In the meantime, chop your courgette.

As the water starts boiling, add in the chopped courgette, place the lid back, reduce the heat to low, and simmer until vegetables are tender.

Blend to reach a smooth cream.

Pour your soup into two bowls, garnish with coconut oil, Tamari, black pepper, fresh coriander and fresh lime juice. Enjoy!

I edited this post after making the soup and to confirm its absolutely nice taste. Unfortunately, I didn’t have any fresh coriander, so I garnished our soups with fresh rocket instead (it’s not quite the same, I know…). We loved it anyway! 😉