Spinach & Zucchini Cream Soup
Pre-Op & Post-Op Diet
Spinach & Zucchini Cream Soup
Tired of sweet protein shakes and hungry for a satisfying savory meal? Try this easy recipe. It’s creamy, tasty, and light in calories. It’s a great option if you want something hearty and stage 2-friendly. Plus, it’s packed with iron. Give it a try while you are on the full liquid diet before surgery or post-op.
Consider for:
- Pre-op diet liquid stage &
- Post-op diet stage 2 (3 to 17 days post-op)
Servings: 4
One Serving – 9 % of your daily caloric intake
(based on 1,200 Cal per day)
Ingredients
- 2 medium zucchinis (skin on, ends trimmed, halved lengthwise, and sliced)
- 2 cups of fresh spinach
- 3 cups of vegetable or chicken broth, or more as desired for a thinner texture
- 80 grams of Greek nonfat yogurt
- 2 scoops of flavorless protein powder
- 1 teaspoon of kosher salt
- ¼ teaspoon of ground black pepper
- Fresh basil (optional)
Directions
- Heat the oil in a large pot over medium-high heat. Add the zucchini, spinach, broth, basil, salt, and pepper, and bring to a boil. Turn the heat down to low, cover, and simmer for about 15 to 20 minutes, or until the zucchini is tender.
- In a blender process the soup until smooth.
- Use a strainer to remove excess fiber.
- Divide into portions (4 servings).
- Add Greek yogurt (about 1 small spoon) when serving, mix lightly.
Macros per 1 serving:
Calories: 109 Cals
Fat: 2.2 g
Carbs: 10.2 g
Fiber: 1.9 g
Protein: 14.5 g
Vitamin | Dose | Percentage FDA (Reference daily intakes) |
Vitamin A B1 Thiamin B2 Riboflavin B3 Niacin Vitamin B5 Vitamin B6 B9 Folate Vitamin B12 Vitamin C Vitamin D Vitamin E Vitamin K |
88.2 mcg 0.16 mg 0.37 mg 4.3 mg 0.41 mg 0.42 mg 88.8 mcg 0.55 mcg 33.2 mg 0 mcg 0.54 mg 79.4 mcg |
10% 13% 29% 27% 8% 25% 22% 23% 37% 0% 4% 66% |
Mineral | Dose | Percentage FDA (Reference daily intakes) |
Calcium | 94.9 mg | 7% |
Iron | 1.5 mg | 8% |
Written by Go Light Bariatrics
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