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Delicious Soup Recipes To Help Beat Winter Weight Gain
Delicious Soup Recipes To Help Beat Winter Weight Gain
13 May 2024

Skip extra padding this winter with our nutrient-packed, low kilojoule soup recipes

There are lots of reasons why people tend to put on weight during the winter. For one, miserable weather makes it harder to get off the couch. Also, studies have proven that longer nights and shorter days trigger hormonal changes that affect your mood, appetite and energy levels. Still, just because we’re more prone to watching the scale go up during the chilly season, you don’t have to resign yourself to “winter padding”. We’ve got a trio of delicious soup recipes that warm your bones and serve up a host of vitamins to help boost your immune system. Despite being filling, they’re low GI and low kilojoule to help you avoid winter weight gain.

Maintaining a healthy weight will go a long way towards reducing your risk of developing conditions like diabetes and heart disease. It could even save you money. At MiWayLife, applicants who have a healthy BMI may be eligible for lower premium rates or higher coverage amounts. So here’s to health, a longer life and a winter filled with delicious good-for-you food!


Did you know that one cup of broccoli contains just as much immune-boosting vitamin C as an orange? It also contains a compound called sulforaphane that may help lower blood sugar levels as well as hinder the formation of cancer cells.

1 T olive oil
1 tsp chopped garlic

1 onion, sliced

1 large head of broccoli, cut into florets

2 potatoes, peeled and cubed

1 tsp salt
2 cups water

1 cup low-fat milk

¼ cup cheddar cheese, grated

Gently fry the garlic and onion in the oil over medium heat.

Add broccoli, potatoes, salt and water and bring this to a boil.
Reduce the heat and simmer for 15 to 20 minutes until the broccoli and potatoes are tender.

Let the mixture cool before blending it with milk.

Simmer your soup for another 5 to 10 minutes and top with cheddar before serving.

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Tomatoes are another good source of vitamin C. This soup also contains garlic and studies suggest it reduces the severity and length of flu symptoms while helping to reduce cholesterol and high blood pressure.


3 T olive oil
3 cloves garlic, minced

8 tomatoes, chopped

1 tin chopped tomatoes

2 cups chicken stock
Salt and pepper to taste

Gently fry the garlic and onion in the oil over medium heat.
Add your fresh tomatoes and cook until soft.
Add the remaining ingredients and simmer for 15 minutes.
Blend until still slightly chunky.


Just one cup of yummy butternut serves up 457% of your recommended daily allowance of vitamin A, an essential for eye health, bone health and immune function. This recipe also includes an apple. Studies show that daily consumption may reduce your risk of stroke by 25%!

1 T olive oil

1 onion, chopped
2 tsp minced garlic

1 large butternut, cubed,

1 apple, peeled and chopped

4 cups chicken stock

1/2 teaspoon paprika

1/2 teaspoon coriander

1/4 teaspoon cinnamon

1/8 teaspoon nutmeg
Salt and pepper to taste

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Terms and conditions apply. Eligibility, cover and benefits are determined on individual risk profile. MiWayLife is an authorised FSP (No. 45741) and its product offering is underwritten by Sanlam Life Insurance Limited, a registered long-term insurer. MiWayLife is a division of Sanlam Life Insurance Limited - Reg No. 1998/021121/06