Two Carb Controlled Soups To Warm You Up In Colder Weather

Atkins have sent me a couple of carb controlled soups to share with my readers and a few tips on keeping weight off in winter.

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 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

  • 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

Atkins Diet

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.

Atkins Diet

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.


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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