Celery Soup

Preparation

1. Heat 1 tsp olive oil in a pot over medium heat.

2. Add chopped onion and sauté for 2–3 minutes until soft and translucent (do not brown).

3. Add chopped celery and stir for 1–2 minutes to release flavor.

4. Pour in the broth, bring to a gentle boil, then reduce heat and simmer for 10–12 minutes until celery is very tender.

5. Turn off heat and let it cool slightly. Blend using a hand blender (or countertop blender) until smooth and creamy.

6. Return to low heat and stir in Greek yogurt slowly (do not boil after adding).

7. Add black pepper and a squeeze of lemon juice. Adjust consistency with a little warm water if needed.

8. Serve warm.

Nutritional Value (Per Serving)

Weight Loss (~90–100 kcal)

• Skip Greek yogurt

• Use ½ tsp olive oil

• Increase celery volume

Result: Lower calories, high volume for satiety

Prediabetes / Type 2 Diabetes

• Recipe is already low glycaemic index

• Avoid adding starchy vegetables

• Pair with lean protein if needed

Benefit: Stable blood glucose levels

High Cholesterol

• Use 0% fat Greek yogurt

• Maintain olive oil in small quantity

• Avoid cream or butter

Benefit: Supports heart health

Hypertension (Low Sodium)

• Use no-salt or low-sodium broth

• Avoid added salt

• Increase lemon juice and herbs

Benefit: Better blood pressure control

High-Protein Version

• Add 2 tbsp hemp seeds

  
  

  OR

• Add extra 2 tbsp Greek yogurt

Result:

• Protein increases to ~10–12 g

• Improves satiety