Hearty Soup Recipes for Days 1 & 2
Ham & Cheese Soup | Low-Carb Pumpkin & Sausage Soup | Ham & Split Pea Soup
We feature three soup recipes that can be used as your liquid meals for days 1 and 2 of the 5DPT (5 Day Pouch Test). Feedback from the pouch test suggests that liquids, such as broth or protein shakes, for some are not satiating and some are struggling to get past the first two days of liquids in order to make the test work. These soups meet the protein requirement, the liquid requirement and they include enough fat and carbohydarte to fuel your body during the pouch test leaving you energized and satiated. In addition, these recipes will help regulate your metabolic hormones: insulin and glucagon, which if you have been in a carb cycle are out of balance.
More importantly, these recipes are DELICIOUS! You'll want to keep them in your mealtime rotation for comfort and nutrition.
You may notice these recipes are slightly higher in fat than our normal recipes from LivingAfterWLS. Humans need fat and use it quite well as fuel. When fat is ingested without being wrapped in white carbohydrates we tend to be self-regulating with our fat intake. After all, have you ever sat down to eat a stick of butter or drink a cup of olive oil? Not too appealing. When you eliminate processed carbs (chips, French fries, doughnuts, cakes, pies, pastries and such) which come with a significant amount of white fat (trans fat) from your diet your body will self-regulate fat intake.
Ham & Cheese Soup
This is a hearty and delicious soup. If you prefer use grated Cheddar or Jack cheese in place of the Velveeta. Taste before salting.
2 Tablespoons butter
1/2 cup carrots, chopped
1/4 cup onion, chopped
2 Tablespoons flour
1 teaspoon paprika
1 teaspoon dry mustard
6 cups chicken broth
12 ounces Velveeta Light, shredded
8 ounces lite firm silken tofu, diced
10 ounces deviled ham (2 cans)
1 cup sour cream, light
salt and pepper, to taste
1/4 cup Parmesan cheese
parsley, for garnish
In a large Dutch Oven over medium heat butter. Add carrots and onion and saute until soft and translucent. Stir in flour, paprika and dry mustard using a whisk. Cook for 2 minutes then slowly add the chicken broth whisking to prevent lumps. When soup is thickened add shredded Velveeta, the diced tofu and ham. Cook on a low simmer for 20 minutes stirring occasionally.
Remove from heat and stir in sour cream. Add salt and pepper to taste and serve garnished with a sprinkle of Parmesean cheese and a sprig of parsley.
Servings: 10
Notes: Per 1-cup serving: 264 calories. 19 grams protein, 15 grams fat (8 saturated) and 12 grams carbohydrate. Rich in Vitamin A and one serving has 53mg of calcium.
Low-Carb Pumpkin & Sausage Soup
A delicious autumnal soup. Use a butternut squash puree if you prefer. You probably want to hide the leftovers of this soup if you are including it in your pouch test - or your spouse and kids will gobble it up when you are not looking.
16 ounces country style sausage
1/2 cup onions, minced
1 clove garlic, minced
1 tablespoon Italian seasoning
1 cup fresh mushrooms, chopped
15 ounces pumpkin, canned
5 cups low sodium chicken broth
1/2 cup heavy cream
1/2 cup sour cream
1/2 cup water
Over medium heat brown the sausage breaking into small bits. Drain fat. Add the onion, garlic, Italian seasoning and mushrooms and saute until vegetables are cooked.
Add the canned pumpkin and the broth, stirring to mix well. Cook at a low simmer for 20-30 minutes. Remove from heat and stir in heavy cream, sour cream and water.
Servings: 8
Notes: Per 1-cup serving: 376 calories. 15 grams protein, 32 grams fat (14 saturated) and 9 grams carbohydrate (2 grams dietary fiber). Rich in Vitamin A, Thiamin and B12 and one serving has 63mg of calcium.
Ham & Split Pea Soup
For spicier soup select a hot sausage. Garnish with shredded cheese and parsley.
This country classic comfort food, complete with bacon and ham, is great for Days 1 and 2 of the 5 Day Pouch Test. It freezes well in 1-cup portions too. Enjoy!
Ingredients:
8 slices bacon
1/2 medium onion, chopped
1 cup carrot, chopped
1 pound split peas
16 ounces chicken stock
2 cups water
1 cup ham cubes
1 each bay leaf
ground pepper, to taste
1/4 teaspoon nutmeg
Directions:
In a large heavy dutch oven cook the bacon over moderate heat, stirring until crisp. Transfer to paper towels to drain.
Leave rendered bacon fat in pot and cook the onion and carrots until translucent and soft.
Add remaining ingredients and bring to a simmer. Simmer uncovered, stirring occasionally for two hours. Add more water if soup is too thin, it should be thick.
Discard bay leaf and serve warm topped with crumbled bacon.
Servings: 12
Notes: Per 1-cup serving: 184 calories. 13 grams protein, 4 grams fat and 25 grams carbohydrate (10 grams dietary fiber). Rich in Vitamin A and Thiamin (B1).
Serving Ideas: For creamier soup stir in some sour cream. For spicier soup season with curry powder or cayenne pepper.
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