A Weekly Meal Plan, A Taste of Autumn and Allotment Soup (100 calories) for the 5:2 Diet

A Weekly Meal Plan, A Taste of Autumn and Allotment Soup (100 calories) for the 5:2 Diet

A Weekly Meal Plan, A Taste of Autumn

and

Allotment Soup (100 calories) for the 5:2 Diet

Beetroot and Carrots

It’s that time of year again, with apologies to my Southern Hemisphere followers, but Autumn is JUST a whiff away…...just a wood smoke aroma away and maybe even just a crackling fire away………as I definitely noticed an autumnal nip in the air today, and indeed yesterday too. I travelled down to Somerset on Sunday and was not back until late last night, more news about my trip later, suffice to say, it was all about DAMSONS and PRESERVES………..

Damsons

……..and indeed, the day was named “Damson Day”, although a more humorous name was tagged by a good friend of mine, who was with me, and she suggested that the day should be called “Damsons in Distress”, due to her lack of preserving prowess! Anyway, back to today, and my weekly meal plan, which as you can all see, is LATE! And, my weekly meal plan is not that full from today onwards either, as I am on TWO fast days, I’m at Blog Camp in London this week, I have a review meal to attend and also a “Pop up Dinner” in Abergavenny on Friday and Press Day……before travelling to France on Saturday for a week! But, I shall endeavour to fill you in, and let you know what I have planned…….

A Weekly Meal Plan, A Taste of Autumn and Allotment Soup (100 calories) for the 5:2 Diet

Now my last 5:2 Diet soup was red, as in tomato, and I know what you must be thinking, I can only make red or orange soups ~ well you are wrong! It’s just that the ingredients I had when I made my soup, were mainly tomatoes and carrots.  I am a dab hand at green soups and my brown soups are divine; as for my multi~coloured soups, they are to die for…….however, we are in WARM red and orange soup season ~ so forgive me if I offer you yet another red-ish soup recipe!  This is a WONDERFUL soup, not only does it have tomatoes and carrots in it, but there are peppers, onions and courgettes too…..it’s an English allotment in a bowl ~ or a French potager, depending on where your veggies grow, and I have made it suitable for the 5:2 diet and autumn fast days……

Allotment Soup – 5:2 Diet

 This is a semi smooth soup ~ I blended half the soup and then kept some of the vegetables whole for texture……and I spiced it up a wee bit by adding some Smoked Paprika (Pimenton) for an Autumnal kick up the soup bowl. This would be perfect for lunch or supper, with the ubiquitous crusty bread (on a non fast day) and maybe a wedge of Vintage Farmhouse Cheddar (again, on a non fast day) to complete the soupy scene. By all means blend all of the soup if you lust after a silky, smooth soup with velvet overtones……I leave that choice in your capable hands. The list of ingredients in my recipe is not definitive by any means, use whatever you have in your allotment or whatever you receive in a large newspaper wrapped parcel….it’s just that this combination worked so well and there is one thing to be said for red and orange soups, they are jolly, happy and gay to look at ~ they cheer you up before that spoon even reaches your soup parched lips! However, if you do want to make this for a fast day on the 5:2 diet, be aware that not all vegetables are the same for calorie counting, and you will have to adjust the calories if you swerve away from the recipe I am sharing with you!

Allotment Soup (100 calories)

Just before I bounce off and post my weekly meal plan, such as it is, and with thanks once again to At Home with Mrs M and her excellent Meal Planning Monday blog hop, I just want to say that I have LOTS more new 5:2 recipes planned, and there is also an eBook afoot too……as well as some NEW “Full-Fat” normal recipes, and also a wonderful post to come on my Preserves Workshop and Press Day with Vivien Lloyd…..so, please keep tuned! Karen

Allotment Soup (5:2 Diet) 100 calories

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Serves	4
Prep time	10 minutes
Cook time	45 minutes
Total time	55 minutes
Dietary	Vegetarian
Meal type	Appetizer, Lunch, Main Dish, Side Dish, Snack, Soup, Starter
Misc	Child Friendly, Freezable, Pre-preparable, Serve Hot
By author	Karen S Burns-Booth

This is a semi smooth soup which is only 100 calories per bowl, making it perfect for the 5:2 diet ~ I blended half the soup and then kept some of the vegetables whole for texture……and I spiced it up a wee bit by adding some Smoked Paprika (Pimenton) for an Autumnal kick in the soup bowl! The list of ingredients in my recipe is not definitive by any means, use whatever you have in your allotment or whatever you receive in a large newspaper wrapped parcel….it’s just that this combination worked so well and there is one thing to be said for red and orange soups, they are jolly, happy and gay to look at ~ they cheer you up before that spoon even reaches your soup parched lips!

Ingredients

• Fry Light - Extra Virgin Olive Oil Spray, 4 sprays (4 calories)
• 300g mixed fresh peppers: red, green and yellow, de-seeded and chopped (73 calories - red peppers and yellow peppers have more calories than green; these calories are based on equal quantities of red, yellow and green.)
• 400g tomatoes, roughly chopped (72 calories)
• 2 courgettes, small, chopped (27 calories)
• 2 medium onions, peeled and chopped (92 calories)
• 2 medium carrots, peeled and chopped (50 calories)
• 4 cloves garlic, peeled and finely chopped (16 calories)
• 400ml of stock made with 4 teaspoons of Marigold Swiss vegetable stock powder (48 calories)
• 1/2 teaspoon smoked paprika (5 calories)
• salt and pepper to taste

Note

This is a semi smooth soup which is only 100 calories per bowl, making it perfect for the 5:2 diet ~ I blended half the soup and then kept some of the vegetables whole for texture……and I spiced it up a wee bit by adding some Smoked Paprika (Pimenton) for an Autumnal kick in the soup bowl! The list of ingredients in my recipe is not definitive by any means, use whatever you have in your allotment or whatever you receive in a large newspaper wrapped parcel….it’s just that this combination worked so well and there is one thing to be said for red and orange soups, they are jolly, happy and gay to look at ~ they cheer you up before that spoon even reaches your soup parched lips!

NB: 4 cubes of seasoned croutons  = 5 calories (8 cubes = 10 calories extra)

Directions

Step 1	Spray the olive oil into a large saucepan and add all of the chopped and diced vegetables. (Skin the tomatoes by placing then in hot water for 1 minute, then remove and slip the skins off them before dicing)
Step 2	Put the lid on the pan and cook over a high heat for about 5 minutes or until the tomatoes have released their juices and the onions are slightly softened. Pour in the hot stock and add the smoked paprika, season to taste with salt and pepper and simmer over a low heat for 45 minutes. Allow to cool slightly and ladle half of the soup into a blender or bowl; whizz it all up in the blender or purée with a stick blender in the bowl until smooth, then pour the soup back into the saucepan.
Step 3	Gently reheat, adjust seasoning before serving in warm soup bowls with chopped fresh herbs and croutons. 100 calories per bowl, and makes four generous servings. 4 cubes of seasoned croutons = 5 calories (8 cubes = 10 calories extra)

Weekly Meal Plan:

Monday 1oth – Away from home:

Brioche and home-made preserves by Vivien Lloyd

Cod and Salmon Curry with Basmati Rice Salad by Mr Vivien Lloyd

Citrus and Almond Cake by Vivien Lloyd

Tuseday 11th – Fast Day (500 calories):

Breakfast: 2 Ryvita crispbreads = 64 calories

1 small boiled egg = 59 calories

Lunch: Allotment Soup = 105 calories with croutons

Allotment Soup

Tea: Stir Fry with Chicken Breast (Recipe to follow) = 180 calories

Milk allowance: 150mls = 51 calories

TOTAL: 459 calories

Wednesday 12th:

Breakfast: Porridge

Lunch: Sandwich and Fruit

Tea/Dinner: Review Meal in London

Thursday 13th:

Blog Camp all day – food provided!

Friday 14th:

Jane Baxter’s Pop Up Kitchen at Trinity Hall in Abergavenny

Abergavenny Food Festival

Saturday 15th – Fast Day (500 calories):

Breakfast: Fresh Fruit Salad = 194 calories

Fresh Fruit Kickstart (5:2 and Weight Watchers)

(On Train over lunch – Water and Coffee/Tea)

Tea/Supper: Smoky Mexican Stir Fry with Chicken (234 calories) – New Recipe to follow

Smoky Mexican Stir Fry with Chicken (234 calories)

Milk allowance: 150mls = 51 calories

TOTAL: 489 calories 

Sunday 16th: 

Traditional Roast and lots of Baking! 

 Link to all my other 5:2 Diet Fast Day Recipes:

5:2 Diet Fast Day Recipes