Spinach & Artichoke Dip Soup

All of the flavors of the beloved dip in a deliciously satisfying bowl of soup! I make this in
large batches and heat it up whenever I get the urge to have a bowl – which is often! This
soup is so easy to make you have no excuse not to try it!

Serves 4

• 4 cups baby spinach leaves
• 2 cups canned artichoke hearts, drained
• 1 Tbl butter
• 4 oz Dubliner or cheddar cheese
• 1/2 small onion, roughly chopped
• 2 oz cream cheese
• 2 cups water
• 1 tsp Sriracha hot sauce
• 1/2 c heavy cream
• (Half & Half or almond milk for low fat)
• 1/2 tsp garlic powder
• Salt and pepper to taste

Add all of the ingredients to a blender. Puree. Pour into a medium saucepan and simmer for about 10 - 15 minutes. Taste and adjust seasoning before serving.

Approx. nutrition info. per serving: 345 calories, 29g fat, 4.4g net carbs, 11 protein

Article Source: The Gluten Free Low Carber by Mellissa Sevigny

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Buffalo Chicken Soup

This luscious, spicy soup has all of the flavors found in classic buffalo wings. It's highly
addicting so consider yourself warned. Good thing it's so easy to make – you'll be
enjoying this one all winter long!

Serves 4

• 2 cups cooked chicken, shredded
• 4 oz cream cheese
• 3 Tbl butter
• 1/3 cup Frank's red hot sauce
• 4 cups chicken broth
• ½ cup Half and Half
• Salt and pepper to taste
• ¼ cup celery, chopped (optional)
• 1 Tbl blue cheese dressing (optional)

Combine the cream cheese, butter, Frank's, chicken stock, and Half and Half in a blender
and puree until smooth. Transfer to a small saucepan and cook until hot but don't let it come to a boil. Just before serving add the shredded chicken, celery and blue cheese if using. Taste and season with salt and pepper as desired.

Approx. nutrition info. per serving: 406 calories, 27g fat, 4.75g net carbs, 29g protein

Article Source: The Gluten Free Low Carber by Mellissa Sevigny

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Cabbage Soup

This soup tastes even better the next day!

Ingredients:

• 1/2 large cabbage, sliced
• 3 litres of water or about 13 cups
• 1 small can of tomato puree or tomato paste
• 1 tsp BBQ or Italian style seasoning
• 1 Tbsp salt
• 2 tsp ground black pepper
• 1/2 tsp ground cumin powder
• 1/2 tsp chili flakes, or fresh chili
• 1 red bell pepper
• 2 Tbsp olive oil
• 1 Tbsp low carb flour for thickening
• 2 Tbsp ground paprika
• 1 cup water extra
• 1 cup mashed potato or cauliflower, mashed in the water they were cooked in
• 2 cups smoked sausage of your choice, chopped (salami, cabana, chorizo etc or a blend. Read labels for sugar content)

Directions:
1. Fill a large stock pot with water, sliced cabbage, tomato, seasonings, chili, cumin and
bell pepper. Bring to boil, then back to simmer.
2. While that is simmering, fry the flour gently in the oil over a medium heat for about 5
minutes. It should go a golden brown.
3. Turn off heat, stir in the paprika while the pan is still hot and add the extra 1 cup of water. Scrape into stockpot.
4. Stir in mashed cauli or potato and chopped sausage, mixing well.
5. Simmer for about 3/4 hour.
6. Serve in bowls alone or with a crusty whole grain bread.

*Place any leftovers in the fridge as it tastes better the next day.

Article Source: Sugar Free Recipes: Low Carb Low Sugar Recipes on a Sugar Smart Diet by Peggy Annear

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Chicken Soup Dinner

This is a low sugar, healthy meal coming in at around 1.6g of sugar per 100g. Leave out noodles if desired.

Ingredients:

• 5 cups chicken broth
• 1 cup carrots, diced
• 2 cups cooked chicken, shredded
• ½ cup green spring onions, sliced
• 4 celery ribs, finely chopped
• ½ onion, finely chopped
• 1 tsp garlic powder
• salt and black pepper to taste
• 1 carrot (optional)
• *1 cup egg noodles, optional (0.4 in sugar per 100gm, 25g of carbs. Maybe just add 1/2 cup)

Directions:
1. Put all ingredients except the noodles and the cooked chicken in a crock pot, or stove top. Mix them. Cook on low for 6 hours.
2. Add cooked chicken pieces half an hour before serving to heat through thoroughly.
3. Cook noodles and spoon into bowl. Pour soup over the top. Garnish with herbs.

Article Source: Sugar Free Recipes: Low Carb Low Sugar Recipes on a Sugar Smart Diet by Peggy Annear

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Butternut Squash Soup

This is a variation on the Roast Pumpkin Soup. Quite high in natural sugars, but healthy. You can try using cauliflower instead. I also add a clove of garlic sometimes.

Ingredients:

• 1 spaghetti squash, peeled and seeded (2.8g of sugar per 100g and 7g of carbs)
• 6 cups chicken stock, (supermarket stock has only about 1.5g sugar, but homemade is packed full of vitamins, calcium and minerals)
• 1 onion, chopped
• 2 Tbsp butter
• pinch of nutmeg
• salt and black pepper to taste

Directions:
1. Put a pot with chicken stock on high heat.
2. Melt the butter in a skillet. Add the chopped onion and cook for 5 minutes until translucent.
3. At this time the stock should be boiling. Add the squash and the fried onion to it. Reduce
the heat to medium and cook for about 20 minutes until the squash is tender.
4. Use a slotted spoon to remove the squash chunks. Place them in a blender and puree.
Return the squash to the pot. Stir and season with nutmeg, salt and black pepper
5. Serve hot. Enjoy!

Article Source: Sugar Free Recipes: Low Carb Low Sugar Recipes on a Sugar Smart Diet by Peggy Annear

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Roast Pumpkin Soup

Ingredients:

• 2kg (4 1/2 pounds) approximately of pumpkin (pumpkin has 2.8g of sugar per 100g and 6g of carbs)
• 2 Tbsp olive oil
• 4 cups home made chicken stock with bone
• 1 1/2 cups water
• salt and ground black pepper
• ½ tsp onion or garlic flakes
• 1 tsp dried tarragon leaves
• pinch of mild curry powder (optional, but tasty!)

Directions:
1. Prepare pumpkin by cutting in half and removing the seeds. Brush with oil; placing onto
baking sheet in hot oven (350F); cut side facing down and bake for about 1 hour or until
done.
2. When cooked, scoop out pumpkin flesh with a spoon and place into a large cooking pot.
Add stock and water.Add garlic flakes, tarragon leaves, curry powder and seasonings,
mix well with hand held stick blender until smooth.
3. Place pot on a medium to high heat and bring to the boil. Reduce heat to very low and
simmer for about 1 hour; stirring occasionally. (Add 1/4 cup cream cheese at this point if
desired)
4. Blend once slightly cooled and re heat if required.

Article Source: Sugar Free Recipes: Low Carb Low Sugar Recipes on a Sugar Smart Diet by Peggy Annear

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Chicken with Kale Soup

Packed full of flavor and nutrition!

Ingredients:

• 2 pints, almost 1 lt. of chicken broth. Homemade or use a "natural" brand.

• 2 skinned chicken fillets cut into bite size pieces. (You can also add a cooked skinned leg, lightly grilled)

• 2 carrots cut into cubes or long sticks (carrot has 4.7g of sugar per 100g)

• 2 large sticks of celery cut into slices (celery has 1.8g of sugar per 100g)

• 2 small finely chopped onions

• 1 cup of kale or spinach leaves, broken into pieces. (white stalk removed. Kale has 1.2g of sugar, spinach has 0.4g)

• 1 cup of coconut milk, cow's milk or unsweetened almond milk (optional. Coconut milk has 3.3g of sugar per 100g, cow's milk 5g, unsweetened almond milk under 1g)

• Salt and black pepper to season

Directions:
1. Heat chicken stock bringing it to the boil, then back to simmer. Add chicken pieces
(including cooked leg if you are using it) and cook for about 4 minutes until almost
cooked (turns white).
2. Add all the vegetables except the kale. Simmer for approx 20 minutes or until chicken is tender and cooked.
3. Add the milk (if desired) and simmer.
4. Now add the kale and cook for a further few minutes until it looks wilted. Use parsley to garnish, or herb of your choice.

Article Source: Sugar Free Recipes: Low Carb Low Sugar Recipes on a Sugar Smart Diet by Peggy Annear

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