my lavender blues

December 2, 2017

Healthy Creamy Broccoli & Spinach Cheese Soup




What is my life right now………….

Thanksgiving came far too early in November which left me no time to mentally prepare a transition in to December. I’m still on November time. Or maybe it’s the fact that I experienced a hot flash the other day because I wore a light sweater and the sun decided to greet me with a cool 70 degrees in late Fall.

Also with december comes Christmas GIFTS. I can’t casually skip over this holiday gift giving anymore as my son is holding Santa accountable for his actions. and avoiding toddler disappointment becomes an all time high when you have children, so last minute shopping is totally inevitable and is already making me want to hide under my desk.

But……. you’re probably wondering why- if I am fully aware I will last minute shop- wait to last minute if I know what is to come……

shame on you for not realizing yet that i am the poster child for procrastination. i legit need a forest fire lit under my cheeks to get me into motion.

worst everrrrrrr.

but what isn’t the worst. this soup. because its

a) under 250 calories a serving

b) no heavy creams added

c) still contains cheese so by default it’s already amazing

d) i don’t know but i didn’t feel like i was fully ready to stop bullet pointing my reasonings.

Healthy Creamy Broccoli & Spinach Cheese Soup





Recipe Notes:

Ahhhhhhm ghee. It’s basically milk fat that has more of a ‘toasty/nutty’ bite. sort of like clarified butter. and it’s so tasty. and is also known as a ‘super fat’. it’s also paleo friendly. which is great if you swing that way. i don’t. but i am totally for any super fat that i don’t have to feel totally bad about consuming. it also has a higher smoke point than regular butter which doesn’t necessarily affect this recipe – but going forward for certain dishes this benefit is amazing (as you can say so long to peanut oil or canola). and guys. it just makes everything taste better. i don’t know. I’m biased, but see for yourself. (however if you don’t have ghee you may use unsalted butter or olive oil – same measurements).

fat free cottage cheese. i use this in replacement of a heavy cream or half/half that you would normally find in a creamy soup. i always make sure to use fat free. why? because the creaminess is still there, the flavor is a little less, and virtually zero cals- but i was going for the texture like cream it gives the soup. i also say to add this before the blending process because sometimes it can take a little ways for it to actually break down. so blending solves time and frustration.

cheddar cheese. yes. i can’t have broccoli soup without it. and if this is the absolute worst thing that is going into the soup i don’t think there should be any hesitation. it gives you that hint of comfort that i need in my soups without breaking your waistline.

all the spices are pretty necessary in order to make the soup what it is. because it is healthy does not mean you need to sacrifice flavor. that is one of my biggest issues with healthier alternatives. it’s like the person decided to strip away the fat and then lost their tongue somewhere along the way. you don’t need to sacrifice fat AND flavor. just one. and i choose the fat bit.

that’s it. this soup takes virtually no time if you have a good blender. or else you’ll be blending a lil bit longer. still not bad 🙂

Healthy Creamy Broccoli & Spinach Cheese Soup
Nutrition Information
  • Serves: 4-6
  • Serving size: 2 cups
  • Calories: 227
  • Fat: 10.8g
  • Carbohydrates: 15.2g
  • Fiber: 4g
  • Protein: 18.8g
Recipe type: Soup, Healthy, Dinner
Prep time: 
Cook time: 
Total time: 
Broccoli and Spinach Cheese soup made healthy with tons of flavor and less than 250 calories per serving!
  • 1 tbsp ghee
  • 1 yellow onion,chopped
  • 1 tbsp chopped sage leaves (fresh)
  • 4 cups low sodium chicken broth
  • 12 oz broccoli florets
  • 6 oz baby spinach
  • 1 cup fat free cottage cheese
  • ¼ tsp ground nutmeg
  • ¼ tsp ground white pepper
  • ½ tsp garlic powder
  • ¾ cup sharp cheddar cheese
  • 1 tsp black pepper
  • 2 tsp kosher salt
  • 4 tbsp shaved parmesan
  1. In a large pot with a lid, over medium heat, add ghee.
  2. Once ghee has melted and has heated (about a minute) add your chopped onions and saute for about 6 minutes, or until onions are almost translucent.
  3. Add your sage leaves and cook for another 30 seconds or until fragrant.
  4. Add broth and bring to a low boil and add your broccoli and spinach.
  5. Stir and cover with lid and allow to steam/simmer for about 15 minutes, stirring ocasoinally
  6. Add cottage cheese, stir and cook for another minute.
  7. Remove pot from heat and very carefully in batches puree the mix.
  8. Once mix is fully pureed pour back into pot and place pot over medium heat again.
  9. Add your nutmeg, white pepper, garlic powder. Stir.
  10. Add your cheddar cheese and lower heat to medium low. Allow cheese to melt completely about another 10 minutes, stirring occasionally.
  11. Salt & Pepper to taste (I used the full 2 tsp, however to each their own)!



a little dose of reality

  1. […] i explained a little bit in my last post what ghee is – you can read more about it here. However in short its basically super clarified butter (milk fat, nothing else) and is the perfect […]

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