Creamy Broccoli & Barley Soup

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Our latest NutritionConfidence recipe is all about the super vegetable BROCCOLI. Part of the cruciferous vegetable family, broccoli has cancer-fighting power and may even help to improve memory. Together with a ‘made at home’ seed loaf this is a perfect family meal. 

WE LOVE IT!

If you could choose only one vegetable to remain after drought or famine, it would be a good idea to choose broccoli!

OUR DIETITIANS SAY….

Broccoli belongs to the cruciferous vegetable family (including kale, cauliflower, brussel sprouts, bok choy, cabbage, collard greens, rutabaga and turnips). They have a high nutrient density, which means that they are packed with vitamins (Vitamin A, C, K, Folate), minerals (potassium) and phytonutrients.

Eating a high amount of cruciferous vegetables has been associated with a lower risk of lung and colon cancer. Studies have suggested that sulforaphane, the sulfur-containing compound that gives cruciferous vegetables their bitter taste, is also what gives them their cancer-fighting power.

SOUP INGREDIENTS

300 g broccoli florets

15 ml olive oil

1 medium onion, peeled & chopped

100 ml water

100 ml reduced fat cream

1 sprig fresh thyme

5 g fresh parsley

1/2 cup cooked pearl barley

30 ml plain yoghurt for garnish

METHOD

  • Put the olive oil, thyme and onions into a medium pot on a medium heat.
  • Sweat the onions until soft and translucent. Add the broccoli, cream and water and put a lid on the pot.
  • Cook for 5min until the broccoli is soft.
  • Add the parsley, and remove from the heat.
  • Blend in small batches until smooth. Do not over fill the blender or it will come out the side of the blender!
  • Remove the soup from the blender back into the pot and season with salt and pepper.
  • Add the cooked barley and heat the soup. Serve with a dollop of yoghurt to garnish and fresh chopped herbs.

Serves 2 as a main or 4 as a starter.

Broccoli Soup (serves 2) – per serving:


Energy: 1050 kJ

Protein: 9.2 g

Carbohydrate 17.4 g

Total Fat: 13.2 g

Fibre: 8.4 g

Sodium: 62.5 mg

SEED BREAD INGREDIENTS (10 slices)

300 g stone ground bread flour

150 g stone ground whole wheat flour

5 g salt

20 g poppy seeds

30 g pumpkin seeds

20 g sesame seeds

20 g flax seeds

20 g sunflower seeds

25 g digestive bran

40 g rolled oats

1 sachet dried instant yeast

425 g water (lukewarm)

METHOD

  • Preheat the oven to 180 deg C.
  • In a large bowl, mix together the dry ingredients.
  • Make a well in the centre of the dry ingredients and add the lukewarm water.
  • Mix the dry ingredients into the water until all the ingredients are combined into a soft dough.
  • Grease a non-stick loaf pan and dust it with a little flour.
  • Pour the batter into the loaf pan and top with a few oat grains to decorate.
  • Put the loaf in a warm place to prove (rise) until nearly doubled in size.
  • Once your loaf has sufficiently risen, bake in the oven for 30-40min until deep brown and crusty.
  • Remove the loaf from the bread tin and place it in a wire rack to cool.

Bread, per slice (x10 slices per bread)

Energy: 984 kJ

Protein: 8 g

Carbohydrate: 37 g

Of which total sugars: 0.5 g

Total Fat: 5.4 g

Fibre: 6.3 g

Sodium: 199.2 mg

To download the recipe card, please visit: www.adsa.org.za/Public/Recipes.aspx

Carte Blanche – Sugar Addiction

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Tonight at 7pm Carte Blanche is airing an insert on ‘Sugar Addiction’ which includes an interview with ADSA President, Claire Julsing-Strydom. They asked some interesting questions and we would like to share those with you:

Is sugar addiction real?

The answer is that yes sugar can lead to addictive like eating behaviour. Food addiction is real, especially in individuals who have a predisposition towards addiction and addictive like eating behaviour. Studies refer to the hedonic pathway of food record, what we know is that excessive sugar intake alters dopamine and opioid neurotransmission thereby increasing food intake.  But it is important to note that BOTH sugar and high fat foods mobilise the latter establishing hard wired cravings in these areas.  Current literature indicates that addictive like eating behaviour can be attributed to refined carbohydrates (sugar and white flour) as well as fats.  The Yale Food addiction scale suggests that highly processed foods that combine sugar and fat are more likely to lead to addictive like eating behaviours.

How much sugar is too much?

The intake of added sugar appears to be increasing steadily across the South African population. Children typically consume approximately 40-60 g/day, possibly rising to as much as 100g/day in adolescents. This represents roughly 5-10% of dietary energy, but could be as much as 20% in many individuals. The South African Food Based Dietary guidelines recommend that sugar and foods and drinks high in sugar be used sparingly.  The World Health Organisation have in their most recent guidelines recommended reducing total energy from sugar to below 5% from the previous 10%.  This equates to about 25g pf sugar per day which is approximately the same as 5 teaspoons of sugar. Keep in mind then that a single can of cold drink will exceed 25g of sugar.

In a balanced diet what kind of sugars should we be eating?

Naturally occurring sugars in whole foods such as lactose in yoghurt or fructose in fruits which occur in a fibre matrix have a very different metabolic process then refined carbohydrates and sugar.  It is important to avoid the excess intake of sugar – there is allowance for moderate intake in accordance with dietary guidelines. However research does intake that intakes of added sugars in on the rise and people need to start adjusting their intakes.

Why does ADSA have sponsors that have products that contain sugar?

Woolworths and Pick n Pay are sponsors of ADSA they stock chocolate and colds drinks, but just because they stock these particular food items and are sponsors of ADSA, does not mean that we as ADSA endorse or promote these particular products.  Our sponsorship policy states that we don’t endorse products and in accordance with the South African Food Based Dietary Guidelines and evidence based information we make recommendations to our patients based on their individual nutritional requirements.

A food product that contains sugar can be included in a balanced meal plan as discussed earlier in line with local and international guidelines. Excess sugar intake however should be avoided as it is associated with adverse health risks. What is important to note is that when we have sponsorship discussions with industry it is made very clear that our sponsorship policy does not allow for endorsements in any way. ADSA is an NGO and all the dietitians that work for ADSA do so on a voluntary basis and do not get paid for the work that they do to serve the dietetics profession and the public by informing them on nutrition related matters. Various companies sponsor ADSA and all the funds that we collect through sponsorship are pooled. These funds are used in order to support the dietetics profession and ultimately the improvement of nutritional status for all South Africans. To read more on our sponsorship policy please visit our website: www.adsa.org.za