Carb-Controlled Comfort Foods To Warm Your Soul. Low Carb Soup.

Low Carb Soup

Carb-controlled comfort foods to warm your soul – not widen your waist – Atkins the low carb experts share their secrets on staying slim this winter . Check out these low carb soups.

With more than a third of women – and more than half of men – expecting to pile on up to five kilos over winter,[1] Atkins Nutritionals has some sage advice – and top tips – to help fight the flab during the frosty season.

“Watching your weight doesn’t mean missing out on comfort foods such as soups and casseroles, but it does mean being more mindful of what you put into them.

By packing them full of lean protein, legumes and carefully-selected veggies, you can enjoy the same great winter flavors, without the unwanted winter calories,” said Nutritionist Ms Colette Heimowitz, Vice President of Nutrition and Education at Atkins Nutritionals.

“It’s much easier to maintain your weight than to try to lose additional kilos after over-indulging in cold season cravings, so adopting a carb-controlled eating plan to steer you safely through the winter months is key to looking fit and fabulous come next spring,” added Ms Heimowitz.

According To Atkins, Just A Few Simple Swaps Can Help Keep You On The Right Track:

  • Don’t give up exercise because it’s cold and wet outside – swap outdoor boot camp for indoor swimming laps, join a social team to play netball or basketball, or hit the treadmill
  • Trade hot potato chips for oven-baked pumpkin chips; make your own pizza crusts from cauliflower, egg and grated cheese; use low-carb pasta or make zucchini strings instead of traditional pasta; enjoy cauliflower rice rather than fried rice; and replace the noodles in stir-fries with extra veggies
  • Start following an Atkins style eating plan, low in carbs and protein rich with plenty of natural fats to keep you satisfied longer
  • Keep tasty carb-controlled snacks, such as Atkins Endulge Bars, handy rather than giving in to conventional chocolate bar cravings
  • Plan your meals ahead and cook up delicious soups and stews on the weekend so you’re not tempted to toss your good habits aside for last-minute takeaways which are responsible for plenty of extra pounds during winter – the time of year 90%[2] of Australians admit to eating more fast food
  • Drink plenty of water – often when we think we’re hungry we’re actually thirsty and it’s easy to forget about hydration during the colder months

Why not try these great low carb winter warming recipes this weekend? Who doesn’t LOVE low carb soup?

Spinach Soup

Spinach Soup

Fat: 4.8grams, Protein: 4.4grams, Carbs: 3.2grams

Ingredients: (serving size – 8)

  • 2 tbsp butter
  • 1 onion, fresh, med
  • 1 tbsp fresh ginger root
  • 1 clove garlic
  • 1000ml vegetable broth
  • 500g spinach
  • 1 tsp ground nutmeg
  • 30ml double cream


Heat butter in large pan and fry onion over medium heat for 10 mins or until soft. Add ginger, garlic, celery and cook for 3-4 mins. Heat vegetable broth in a separate pan before pouring the hot broth into the pot and bring to boil, then simmer for 10 mins.

Add spinach, grate over nutmeg and cook until spinach wilts. Puree in food processor. Return soup to pan and stir in cream whilst heating gently.


Low Carb Soup

Butternut Pumpkin Soup

Serves 6, Protein: 5.1grams, Carbs: 18.2grams

Ingredients: (serving size – 6)

  • 1 tbsp lemon zest
  • 2 fresh medium onions
  • 1litre of chicken broth
  • 2 tsp ground cumin
  • 3 clove(s) garlic
  • 2 tbsp butter
  • 1.2kg butternut squash
  • 2 tbsp lemon juice
  • 8 tbsp whipped cream


Melt the butter in a large pot over medium heat. Add onion and garlic, cook, stirring often, until very soft but not browned (approx. 4 minutes).

Then add cumin; cook for 1 minute. Add butternut pumpkin, chicken broth, and 1 tablespoon of the lemon zest; simmer until pumpkin is very tender, about 30 minutes. Remove from heat and cool.

Puree cooled soup in a blender in several batches. Return to pot. Stir in cream and reheat. Season with lemon juice and salt to taste. Ladle soup into bowls. Top each serving with a pinch of the remaining zest.

Spicy Beef Curry with Cauliflower Rice

Spicy Beef Curry With Cauliflower Rice

Serves 4,  Protein: 29.7grams, Carbs: 7.8grams

Ingredients: (serving size – 4)

  • 500g beef steak
  • 100g cauliflower
  • 100g tinned chickpeas
  • 2 cloves garlic
  • 1 brown onion
  • 1 tbsp fresh ginger root
  • 400ml beef stock
  • 4 tsp ground cumin
  • 2 tsp spice turmeric ground
  • 2 tbsp poppy seeds
  • 1 tsp mustard
  • 1 fresh chilli
  • 3 tsp ghee


In a saucepan melt the ghee, add onion, garlic and ginger when melted. Cook for around 2 minutes then add beef and brown slightly. Boil water (as per stock cube packet recommendations) and crumble the stock cubes into the boiling water adding cumin, turmeric, poppy seeds, mustard and chilli.

Stir until stock cubes are dissolved then add to meat mixture. Allow to boil then turn down to a low simmer and cover. Cook on a low simmer for 2- 3 hours or until meat is tender, stirring every half hour. If your curry needs thickening simply turn the heat slightly up and it will thicken naturally.

Grate or food process the cauliflower florets until they are around the size of a piece of rice. Heat oil in a fry pan, add cauliflower and cook for 5 minutes, or until it starts to brown. Place curry and cauliflower rice in serving bowls and enjoy!

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ABOUT ATKINS: Scientifically formulated for safe weight loss, weight management and lifelong eating, New Atkins is an easy to follow, flexible four-phased program (start at the phase that best suits you) that helps you build a diet around whole foods rich in vitamins and ‘good carbohydrates’ including low sugar fruits, leafy green vegetables, whole grains, nuts, legumes, dairy, good fats, and protein (fish, poultry, red meat and tofu) – while at the same time helping you eliminate ‘bad’, highly processed carbs such as white flour and sugar. For further information visit

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