Medical App & Medical Advice with Hello Doctor

Tag: soup

Warm your belly with these delectable broths

February 20th, 2020 by The Hello Doctor Team

Broth and stock are both flavourful liquids used in many dishes. Drinking bone broth regularly can help to improve gut health, joint health, wound healing and strengthen immunity

Make some flavourful nutrient-based liquid today with these easy recipes.

Healing chicken broth

Ingredients

  • 6-8 chicken wings (or 2-3 legs)
  • 8 cups of water
  • 1 onion, roughly chopped
  • 3 carrots (big), roughly chopped
  • 5 celery stalks roughly chopped
  • 4 cloves of garlic, unpeeled, cut once
  • 2 cm of ginger, roughly chopped
  • 2 handful of your favourite herbs (parsley/mint/coriander/thyme)
  • 1 tbsp apple cider vinegar
  • ½ tsp of salt
  • Optional: 3 bay leaves, whole

Method

  • Add all ingredients in one pot and slowly cook for 4-5 hours or overnight.
  • Take out the bones and meat. (You can use the meat with fresh veggies, 1 cup of the broth and water to make your own chicken soup.)
  • Put the stock through a sieve.
  • Store and use.
  • Keep the excess broth up to 4 days in the fridge and up to 3 weeks in the freezer.
  • When using chicken broth in recipes, make sure to skim off the fat layer.

Pot vegetable broth

  • 1 tbsp avocado or coconut oil
  • 1 medium onion (with skins, finely chopped)
  • 4 cloves garlic (with skins, finely chopped, or use garlic-infused olive oil)
  • 4 medium carrots (with skins, finely chopped)
  • 4 stalks celery (finely chopped)
  • 1-2 tsp each salt and black pepper (plus more to taste)
  • 9-10 cups water
  • 1 cup chopped greens (kale, spinach leaves, etc.)
  • ½ cup chopped fresh parsley
  • 1 small handful fresh thyme
  • 1 small handful fresh rosemary
  • 2 whole bay leaves
  • 4-5 tbsp tomato paste

Method

  • Heat a large pot over medium heat. Add oil, onion, garlic, carrots, and celery. Add ½ teaspoon each sea salt and black pepper and stir to coat. SautĂ© for about 5 minutes or until softened and slightly browned, stirring often.
  • Add water, greens, parsley, thyme, rosemary, bay leaves, and another ½ teaspoon sea salt and black pepper and increase heat to medium-high until the mixture comes to a boil. Once boiling, reduce heat to a simmer and add tomato paste. Stir to combine and loosely cover.
  • Continue cooking for at least 30 minutes, preferably 45 minutes to an hour. The flavour will deepen the longer it cooks.
  • Just before you’re done cooking, taste and adjust flavour as needed.
  • Let cool slightly before pouring over a strainer into another pot. Then divide between glass mason jars.
  • Let cool completely before sealing. Store in the fridge up to 5 days or in the freezer up to a month. Perfect for use in soups, recipes, gravy, and more.

Beef bone broth

  • 500g bone-in beef short rib
  • 1kg beef shank or oxtail
  • 1kg beef knucklebones or neck bones, or a combination of both
  • 2 tbsp extra-virgin olive oil
  • 2 tbsp tomato paste
  • ÂĽ cup apple cider vinegar
  • 3 carrots, peeled and coarsely chopped
  • 3 celery stalks, coarsely chopped
  • 2 onions, halved and peeled
  • 1 can tomatoes (they can be whole, peeled or diced)
  • 1 head garlic, excess skins removed, top chopped off to expose the cloves
  • 2 bay leaves
  • 1 bunch fresh flat-leaf parsley
  • ½ bunch fresh thyme
  • 8g dried mushrooms
  • 1 tbsp black peppercorns

Method

  • Heat oven to 180 °C. Place meat and bones in a roasting pan or on a large rimmed baking sheet.
  • Drizzle with olive oil, turning to coat, then brush all over with tomato paste. Roast until browned for 30 to 35 minutes. They don’t need to cook all the way through but to just develop some colour.
  • Put roasted meat and bones in a pot and add vinegar and enough cold water to cover. Bring to a boil, then reduce to a low simmer, uncovered, for 2 to 3 hours. While simmering, occasionally skim fat and foam from the top using a ladle.
  • Add all the remaining ingredients. Continue to simmer, uncovered, for a minimum of 3 hours. If using knucklebones, simmer overnight, 9 to 15 hours, so the knucklebones have enough time to break down.
  • Remove meat and bones; reserve meat for another use (like soup). Pour broth through a fine-mesh strainer into a large heatproof bowl. Once the broth has cooled, store in the fridge in an airtight container.

References:

3 green soup recipes to boost your health

June 17th, 2019 by Content Editor

Creamy broccoli soup with feta and fried basil

Ingredients

  • 700–800g broccoli.
  • Fresh basil leaves (at least 6 per person).
  • Olive oil.
  • 250ml fresh cream.
  • 250ml vegetable stock.
  • Salt and black pepper.
  • Feta.

Method

  • Cut the broccoli into smaller florets.
  • Steam for about 20 minutes (until just tender).
  • Meanwhile, shallow fry the basil leaves (take care, they sputter!
  • Remove the basil from the hot oil and drain on paper towels.
  • Combine the cooked broccoli, fresh cream and vegetable stock.
  • Using a liquidiser or stick blender, liquidise the ingredients until the soup reaches the consistency you prefer (add more or less stock).
  • Season well with salt and black pepper.
  • Garnish with lots of crumbled feta and fried basil leaves.

Super simple, very green soup

Ingredients

  • 1 tbsp olive oil.
  • 1 white or yellow onion, chopped.
  • 2-3 cloves garlic, minced.
  • 2-3 tsps minced ginger (to taste).
  • 2 medium yellow potatoes peeled and roughly chopped (about half a kilo).
  • 1 tsp salt.
  • 4 cups low-sodium vegetable broth.
  • 2 heaped cups broccoli stems or florets, chopped asparagus, chopped baby bok choy, or roughly chopped zucchini.
  • 4 cups tightly packed, roughly chopped kale, Swiss chard, beet greens, or spinach.
  • 1 cup unsweetened soy or almond milk (or ½ cup cashew cream).
  • Black pepper to taste.

Method

  • Heat the olive oil in a large pot over medium heat. Add the onion. SautĂ© onion for 5 minutes, or until it’s clear and soft. Add the garlic and ginger and cook for another minute, or until the garlic is very fragrant.
  • Add the potatoes, salt, and broth to the pot. Bring to a boil. Reduce to a simmer.
  • Simmer, covered, for 10 minutes, or until the potatoes are tender. Add the broccoli (or other vegetables).
  • Simmer for 5-10 minutes, or until the vegetables are tender. Stir in the kale or other leafy greens, cover, and simmer for a further 5 minutes, or until the kale is bright green and wilted.
  • Transfer the soup to a blender in batches to puree thoroughly, adding water as needed if the soup is too thick (remember: you’ll also add some soy or almond milk after blending). Return the soup to the pot and stir in the plant milk and black pepper to taste, as well as a pinch of salt. Serve with toppings of choice.
  • Keep soup in an airtight container. It can be frozen for 2-3 weeks.

Immune-boosting green soup

Ingredients

  • 2 cloves of garlic.
  • ½ chopped onion.
  • ½ chopped leek.
  • ½ cup frozen peas.
  • 2cm piece of fresh ginger.
  • ½ head of broccoli, chopped. Discard the stem.
  • 3 handfuls of fresh kale or spinach (60g).
  • 400 ml tin coconut milk.
  • 3 cups water or vegetable broth.
  • 1/8 tsp cayenne powder.
  • 1 tsp sea salt.
  • Ground black pepper to taste.
  • 4 tbsps nutritional yeast.
  • The juice of half a lemon.

Method

  • Place all the ingredients in a pot, except the nutritional yeast and the lemon juice.
  • Bring the soup to a boil and then cook over medium-high heat for 10 minutes.
  • Pour the soup into a blender, add the yeast and the juice and blend until smooth.
  • Serve the soup in a bowl and add your favourite ingredients on top.

References

3 tasty recipes to protect you from the flu

May 3rd, 2019 by The Hello Doctor Team

Flu season has arrived so it’s time to give the germs a good fight! The best way to arm yourself is to boost your body with flu-fighting foods. Here are three delicious recipes to send colds and flu packing.

Hearty veggie soup

Ah, nothing beats a warm and hearty bowl of vegetable soup in chilly weather. Packed with eight different vegetables, a bowl of soup offers flu-busting friends like vitamins B, C and K, potassium and antioxidants. The best part is that you can use whichever veggies you have on hand! Pack a punch of protein and an extra dose of vitamins with chicken or beef and bone broth.

You will need

  • 1 tbsp olive oil.
  • 1 medium yellow onion, diced.
  • 1 large carrot, peeled and chopped.
  • 2 celery stalks, chopped.
  • 1 red bell pepper, chopped.
  • 4 garlic cloves, minced.
  • 2 cups green beans, trimmed and chopped.
  • 1 tin of diced tomatoes.
  • 4 cups vegetable stock.
  • 1½ tsp dried oregano.
  • 1 tsp dried basil.
  • ½ tsp dried thyme.
  • 1 tsp sea salt.
  • ½ tsp black pepper.
  • 4 cups of kale, stemmed and chopped.
  • 2 tbsps fresh parsley, chopped.

Method

  1. Heat up a large pot over medium-high heat and add olive oil.
  2. Throw in onion, carrot and celery and cook for 3-5 minutes or until onions are translucent.
  3. Add garlic and bell pepper and cook for a minute.
  4. Add green beans and cook for another minute.
  5. Top with diced tomatoes, vegetable stock and spices and give it a stir.
  6. Bring to a boil and then allow it to simmer, uncovered over medium-low heat for 25 minutes.
  7. Add the kale and cook for 5 more minutes until wilted.
  8. Top with fresh parsley and serve warm.
  9. Store in the fridge for up to a week or freeze to keep for a few weeks.

Chamomile ginger popsicles with lemon and honey

Who said you can’t have treats when you have the flu? Chamomile ginger popsicles offer an icy alternative to throat lozenges and a dessert swap for ice-cream. Ginger, lemon and honey boast flu-combatting vitamins and minerals like antioxidants and Vitamin C. Chamomile is known for its soothing properties, so this treat makes for a great sore throat remedy, too.

Ingredients

  • 1 large lemon, juiced
  • 5cm piece of ginger, thinly sliced.
  • 2 tbsps honey.
  • 2 teabags of chamomile tea.
  • 2½ cups of boiling water.

Method

  1. In a heat-proof bowl, mix together the lemon juice, ginger, honey, and chamomile tea bags.
  2. Pour boiling water over the top of the tea bags and steep for 10 minutes.
  3. Remove tea bags and strain out the ginger slices. Let it sit until the water has slightly cooled.
  4. Pour into popsicle moulds and freeze completely.

Pineapple smoothie

If you’re a fan of tropical flavours, you’re in for a breakfast treat with this smoothie. Not only does it have a refreshing flavour, but as it’s chock-full of pineapple, it offers immune-boosting Vitamin C, antioxidants and anti-inflammatory properties.

Ingredients

  • 250g frozen or fresh pineapple, cut into small chunks.
  • 1 cup of coconut water.
  • 2oranges, peeled, halved and seeds removed.
  • 10gfresh ginger, peeled and chopped.
  • 4 tsp shredded coconut, unsweetened.
  • 2 tsp chia seeds.
  • 4 tsp honey
  • A handful of ice(optional for a thicker smoothie).
  • Fresh pineapple and toasted desiccated coconut to garnish(optional).

Instructions

  1. Place all the ingredients into a blender and whizz for 1-2 minutes until smooth.
  2. Pour between 2 glasses, top with extra pineapple and toasted coconut and enjoy.

References:

3 soup recipes to boost your health

January 23rd, 2019 by The Hello Doctor Team

Your immune system needs a lot of vitamins, minerals and antioxidants to help it to function properly. Soup makes for a delicious, nutritious meal that can help boost your immunity.

Lentil soup

Lentils contain nutrients that give your metabolism a helping hand. In this way, your body burns fat faster. Lentils are also a good source of fibre, which may help to reduce cholesterol levels.

Ingredients

  • 1 onion, chopped
  • ÂĽ cup olive oil
  • 2 carrots, diced
  • 2 stalks celery, chopped
  • 2 cloves garlic, minced
  • 1 tsp dried oregano
  • 1 bay leaf
  • 1 tsp dried basil
  • 1 can crushed tomatoes
  • 2 cups dry lentils
  • 8 cups water
  • ½ cup spinach, rinsed and thinly sliced
  • 2 tbsps vinegar
  • Salt and ground black pepper to taste

Method

  • In a large soup pot, heat the oil over medium heat. Add the onions, carrots and celery, then cook and stir until the onion is translucent.
  • Stir in the garlic, bay leaf, oregano, and basil, and cook for 2 minutes.
  • Stir in the lentils, and add the water and tomatoes. Bring to a boil.
  • Reduce the heat, and simmer for at least one hour.
  • When ready to serve, stir in the spinach and cook until it wilts. Mix in the vinegar, and season to taste with salt and pepper. Add more vinegar, if desired.

Garlic soup

Garlic, rich in calcium, potassium and germ-fighting sulphuric compounds, can do wonders for your immune system.

Ingredients

  • 4-5 whole heads of garlic
  • ÂĽ cup olive oil
  • 4 tbsps unsalted butter
  • 2 onions, sliced
  • 1 tsp dried thyme
  • 1 tsp dried oregano
  • 1 tsp dried basil
  • ½ tsp salt
  • ½ tsp black pepper
  • 1 litre low-sodium chicken broth
  • 2 cups canned coconut milk or other milk of choice

For garnish (optional)

  • 2 tbsps fresh parsley, minced
  • ÂĽ cup fresh chives, chopped
  • 1 fresh lemon, cut into wedges

Method

  • Preheat the oven to 180Ëš
  • Cut the heads off the garlic in half, across the cloves. Don’t peel them.
  • Pour the olive oil into an oven-safe dish and place the garlic heads halves side-down on the dish. Cover with an oven-safe lid or baking sheet.
  • Roast in the oven for 45 minutes to an hour, or until the garlic cloves are fragrant and starting to brown.
  • While the garlic is roasting, melt the butter in a large pot and add the sliced onions. SautĂ© over medium heat, stirring continuously until the onions are translucent and golden. Add thyme, oregano, basil, salt and pepper, and sautĂ© for 2 minutes.
  • Let the garlic cloves cool slightly, and then carefully pick up the shell of the garlic heads. The cloves should slightly stick to the pan, making peeling easy. Add the peeled garlic cloves to the onion mixture in the pot.
  • Add the chicken broth and bring to a simmer for 15 minutes.
  • Reduce the heat and add the milk.
  • Use a blender and blend the soup until smooth.
  • Garnish with fresh parsley and chives, and squeeze a lemon wedge over each bowl.
  • Serve warm.

Broccoli detox soup

Broccoli contains high levels of Vitamin C, Vitamin K and folate. It’s also a fantastic source of fibre, which helps to keep your digestive system healthy.

Ingredients

  • 2 cups broccoli florets
  • 2 celery stalks, finely diced
  • 1 onion, finely diced
  • 2 garlic cloves, crushed
  • 1 cup spinach
  • 1 parsnip, peeled and finely chopped
  • 1 carrot, peeled and finely chopped
  • 2 cups water or low-sodium vegetable broth
  • ½ tsp sea salt
  • ½ lemon, juice only
  • 1 tsp coconut oil
  • 1 tsp coconut milk, to garnish

Method

  • In a soup pot, heat the coconut oil. Add the onion, garlic, carrot, parsnip, celery sticks and broccoli, and cook over low heat for 5 minutes. Stir often.
  • Add the water or vegetable broth, bring to a boil, and then cover the pot with a lid. Let the mixture simmer for 5-7 minutes until the vegetables are tender, but not mushy.
  • Mix in the greens, and then transfer into a blender. Add the lemon, and mix to get a smooth and creamy consistency.
  • Top with toasted seeds and serve warm.

References:

 

3 Proudly South African soup recipes

July 9th, 2018 by The Hello Doctor Team

Soup is the go-to meal for those cold nights to keep you warm and cosy. How about adding a South African spin for wholesome goodness?

Biltong soup

You will need

  • 1 tbsp of low-sodium beef stock powder.
  • ½ cup of unsalted butter.
  • 1 tsp of crushed garlic.
  • ½ tsp of ground nutmeg.
  • ½ tsp of ground coriander.
  • 2 cups of milk.
  • ÂĽ cup of boiling water.
  • ÂĽ cup of cream.
  • Black pepper.
  • Âľ cup of finely grated biltong, plus extra slices to garnish.
  • Âľ cup crumbled blue cheese.
  • ÂĽ cup grated cheddar cheese.

Method

  • Dissolve the stock in a little water and set aside.
  • Heat the butter in a saucepan.
  • SautĂ© the garlic for a few seconds.
  • Add the flour, nutmeg, coriander and freshly ground black pepper and stir through.
  • Gradually stir in the milk, stock, boiling water and cream.
  • While cooking, keep stirring to prevent lumps. You can add more milk to the soup to thin it out.
  • Add the biltong and the cheeses. Stir well.
  • Garnish with a few finely sliced pieces of biltong before serving.

Braaied corn soup

You will need

  • 1 tsp of olive oil.
  • 1 onion, finely chopped.
  • 4 garlic cloves, crushed.
  • 6 bacon rashers, chopped (cut fat off).
  • 4 celery sticks, chopped.
  • 2 leeks, washed and sliced.
  • ½ tsp of smoked paprika.
  • ½ tsp of turmeric.
  • Low-sodium sea salt and freshly ground black pepper, to taste.
  • 1 cup of low-sodium chicken stock.
  • 1 cup of milk
  • 3 mealies, braaied and slightly charred.
  • 2 tbsps of coriander.
  • Spring onions, to garnish.

Method

  • Heat the oil in a pan and sautĂ© the onion, garlic and bacon for 2 minutes until the onions are tender and the bacon is cooked through.
  • Add the celery, leeks, spices and seasoning and cook for 2 minutes.
  • Add the stock and bring to the boil. Reduce the heat to medium and simmer for about 15 minutes until slightly reduced.
  • Cut off the corn kernels from the cobs. Add to the soup. Keep some to garnish, and cook for a further 5 minutes.
  • Finally, add the coriander and season with pepper.
  • Top with the remaining corn and spring onions before serving.

Samp and beans soup

You will need

  • 2 onions.
  • 4 tbsps of butter.
  • ½ kg of sugarbeans.
  • ½ kg of samp.
  • 2 carrots.
  • 2 medium potatoes.
  • 1 low-sodium beef stock cube.
  • Salt
  • Ground black pepper.

Method

  • Soak the sugarbeans and samp overnight in water. (If you haven’t soaked the samp and beans overnight, cover with lots of water and bring to a boil.)
  • Boil for five to 10 minutes. Cover and remove from the heat.
  • Leave to stand for an hour, then drain and use.
  • Chop and fry your onions with the butter until caramelised.
  • Strain the soaked samp and beans and wash under cold running water.
  • Add the samp and beans to the onions. Fry for another 10 minutes.
  • Add enough water to cover the samp and beans. Boil for half an hour.
  • Peel and grate the carrots and potatoes. Then, add to the samp and beans.
  • Boil for a further 10 minutes and add the beef stock cube.
  • Boil for another 15 minutes and season with salt and freshly ground black pepper to taste.

References

6 Cheap meals to get you through winter

June 23rd, 2017 by The Hello Doctor Team

It’s cold, it’s rainy and you just want comfort food, without blowing your budget. Look no further. With just five ingredients, you can conjure up a hearty and filling soup. No need to spend money at a restaurant, find these ingredients in your grocery cupboard.

Cauliflower soup
Ingredients:

  • 1 cauliflower head (size of your choice).
  • 4 cups of water.
  • 2 tsp of salt.
  • Olive oil.
  • A tablespoon of unsalted butter.

Method:

  1. Bring water to a boil and add 2 teaspoons of salt.
  2. Add cauliflower and cook until soft.
  3. Purée the cauliflower and water.
  4. Add a tablespoon of unsalted butter for taste.
  5. Serve in bowls and drizzle with olive oil.

Optional:

  • ½ finely grated Parmesan cheese.
  • 1 teaspoon to 1 tablespoon of fresh lemon juice (enhances the taste of the soup).

Tomato soup
Ingredients:

  • 2 cans of tomato puree.
  • 4 tablespoons of butter.
  • 3 minced garlic cloves.
  • 2 cups of tomato juice.
  • 1/3 cup of heavy cream (thickens and makes soup extra creamy and tasty).
  • Salt and freshly ground pepper.

Method:

  1. Melt the butter over medium heat in a pot.
  2. Add minced garlic and sauté (pan fry).
  3. Pour in your tomato puree and chicken stock and bring everything to a boil.
  4. Reduce the heat and simmer.
  5. Season with salt and pepper.
  6. Ladle out the soup into a bowl and drizzle with a dollop of cream.

Optional:

  • ÂĽ chopped fresh basil.
  • Grated cheddar cheese.

Butternut soup
Ingredients:

  • 1kg of butternut peeled and chopped.
  • 1 medium onion chopped.
  • 2 tablespoons of butter.
  • 1 cup of water.
  • Salt and pepper.

Method:

  1. In a large pot, melt the butter, and fry the onions and garlic until soft.
  2. Add the chopped butternut, water, chicken stock and bring to a boil.
  3. Allow to simmer for about 30 minutes until the butternut has softened.
  4. Remove from heat and use a blender or food processor for smooth consistency. (If not, mash the butternut until smooth)
  5. Season to taste with salt and pepper. Don’t overdo the salt! Remember to stick to the recommended daily limit of one teaspoon a day.

Optional:

  • A teaspoon of nutmeg.
  • Fresh heavy cream.
  • Chunky bacon pieces.
  • A Greek salad or crunchy bread.

Split pea soup
Ingredients:

  • 2 ½ cups of dried split peas.
  • 2 tablespoons of butter.
  • 1 medium sized chopped onion.
  • 3 medium sized carrots, chopped into small pieces.
  • Salt and pepper to taste.

Method

  1. Melt the butter over medium-high heat.
  2. Gradually start adding the onions and carrots.
  3. Sauté until the vegetables are soft.
  4. Add peas and water and bring to a boil.
  5. Reduce heat to a medium-low heat.
  6. Partially cover the pot and cook for about an hour until peas soften.
  7. While cooking keep stirring to ensure consistency.
  8. Add salt and pepper for taste.

Optional:

  • 4 slices of bread, crusts removed, cut into cubes.
  • 1 to 2 tablespoons fresh lemon juice.
  • A cup of diced ham or cooked bacon.

Sandwiches

Enjoy a delicious and filling lunch with these easy five ingredient sandwiches.

Grilled chicken and pineapple sandwich:
Ingredients:

  • 1 boneless chicken breast.
  • 1 wholewheat roll.
  • Olive oil & balsamic vinegar
  • Pineapple (optional).
  • Lettuce leaves.

Method:

  1. Preheat oven or pan to medium heat, and drizzle with a little oil.
  2. Grill or fry chicken until cooked through.
  3. Place pineapple in oven or pan, cook until charred.
  4. Toast your rolls (optional).
  5. Place lettuce leaves onto the bottom roll.
  6. Top your roll with chicken and pineapple.
  7. Add the olive oil and balsamic mix on top of the the roll.

Optional:

  • A slice of cheese.
  • Slices of tomato.
  • Salt and pepper.

Egg in a hole sandwich
Ingredients:

  • 2 slices of rye bread.
  • 1 egg.
  • 2 slices of bacon.
  • Oil
  • 2-3 slices of fresh tomato.

Method:

  1. Cook the bacon in the oven or a pan until golden brown.
  2. Cut a hole in the centre of one slice of bread, and brush both sides with oil.
  3. Toast your bread in the pan (with the hole on the one side) until lightly browned.
  4. Crack the egg into the hole and season with salt and pepper.
  5. Cook until the egg white is set.
  6. Toast the other slice of bread and set aside.
  7. Layer the bacon and tomato on the full slice of toast.
  8. Top the sandwich with the egg-in-a-hole slice.

Optional:

  • Slices of avocado.
  • Slice of cheese.

References

Mixed bean casserole soup

December 9th, 2013 by The Hello Doctor Team

A tasty, hearty, casserole soup that’s perfect for winter or cooler weather. Plus it’s packed with nutritional goodness thanks to the different beans, vegetables and herbs used. This recipe uses dried beans, which ideally need to be soaked overnight, however you can also use canned beans if you’re short on time.

Continue reading “Mixed bean casserole soup”

Hello Doctor Services Terms & Conditions

Hello Doctor is part of Momentum Health Solutions (Pty) Limited, a subsidiary of Momentum Metropolitan Holdings Limited.

Legal and Compliance Security and Fraud Terms and Conditions Access to information Privacy Policy