My Soup (!)

[Guest guest]

Hi folks:

I have been threatening for some time to inflict my soup recipe on

you when I have done a thorough nutritional analysis of it (via the

data at Fitday.com). I have to inform you that that day has now

arrived. Here is some info:

First, it is the result of many years of evolution based on putting

in it those things I have believed to be healthy, whether they are

generally regarded as 'soup ingredients' or not. I realize many of

the ingredients will not be favored by some here - I am still at an

earlier stage in my own nutrition knowledge evolution than many

members of this board. No doubt in a couple of years I will be doing

the same as you are now! Apart from home-made de-fatted chicken

stock it is entirely plant-based.

Each ingredient has a reason for being there - health always, flavor

and texture are also important. It is intended to be

highly 'diversified' in its ingredients ...... it intentionally

includes grains, buckwheat, lentils, some starch, leafy green

vegetables, cruciferous vegetables, cooked tomato products, seaweed,

mushrooms and other stuff ...... This is a thick 'meal in itself'

type of soup that I never get tired of.

Here are some data: Calories percent of total: fat 7%;

carbohydrates 73%; protein 20%. That does NOT mean I advocate a

diet with 7% fat. What it means is that if I eat some of this soup

every day I can go overboard, if I want, on other types of fat and

still be consuming a quite low fat diet which still, these days, is

my chosen bias. (But I continue listening to the evidence, and

modifying my views accordingly!)

It makes about six litres of thick soup. It would be more than that

if one chose to make it in a more watery consistency. (One litre is

about four cups, so six litres is about 24 cups of soup).

The ENTIRE SIX LITRES of thick soup contains 2166 calories. So if

you chose to eat half a litre (two cups) at a time (two cups of this

soup is QUITE filling, although I go for three) two cups amounts to

only 180 calories! As to nutrient deficiencies, it is of course

almost devoid of vitamin B-12 and quite deficient in vitamin E.

Surprising to me it is also a bit deficient in calcium - I need to

raise the amount of bok choy I am using. It is positively swarming

in vitamins A and C. It contains 12000 mg of potassium - I forget

how that compares with the RDA.

The ingredients list comes later, but only if someone says they want

to see it. Also, I can provide the detailed nutrient content (the

totalled numbers for 22 nutrients from each of 29 ingredients) if

someone asks for it.

Rodney.