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The Fitness Zone

Healthy Winter Soup Recipes
July 17, 2017 | by Annette Chatterton

Staying healthy in winter can be a challenge! Not only because of the colder weather, but also because we are far more likely to seek out warm, delicious comfort food - which may lead to us piling on a few extra kgs!

This month we spoke to Institute Director, Annette Chatterton, who was kind enough to share some of her favourite healthy winter soup recipes!


1 onion finely chopped
1 tbs olive oil
3 cloves garlic
1 grated carrot
2 grated zucchini
2 grated apples (green are the tastiest)
6 cups chicken stock (real is best)
2 tsp curry powder
chopped basil (garnish)
chopped parsley (garnish)
Greek yogurt (optional)

Brown the onion and garlic with a little olive oil, then add the chicken stock and other ingredients. Simmer for approx. 30 – 40 mins then blend as much as you wish or serve as is with basil and parsley on top. Add Greek yogurt too for a tasty option.


2kg pumpkin wedges
6 cups vegetable stock
2 onions finely chopped
1 tsp cumin
2 tsp Dijon mustard
2 tsp honey
400gm chickpeas
½ cup basil

Roast pumpkin with the skin on for 40 mins. In a food processor combine pumpkin (no skin) and half the stock. Brown the onions then add cumin, mustard and honey then remaining stock and the pumpkin puree. Cook for 5 mins. Stir through basil and chickpeas. Cook for 5 mins. Serve with a sprinkle of basil or cumin.


1 bunch spinach (chopped)
6 – 8 kale leaves (chopped)
1 tbs olive oil
6 star anise
8 cups vegetable stock
1 onion (diced)
4 cloves garlic
1 lemon (juiced)
1 tsp turmeric
Chicken pieces (optional)

Brown the onion and garlic in a splash of olive oil. Wash spinach and kale. In a big saucepan heat the stock, add the leaves, onion, garlic, turmeric and star anise. Add chicken pieces if you wish to increase the protein content. Simmer until leaves are soft and chicken cooked. Remove the star anise and add the lemon juice to serve. Season with cracked pepper.

(This healthy recipe will help boost the immune system and makes your home smell amazing)


2 tsp olive oil
2 leeks (white parts only) sliced
3 cloves garlic
3 shallots, peeled and sliced
1 free-range chicken
1 cup pearly barley
2 bay leaves
1 swede (peeled and grated)
1 parsnip(peeled and grated)
1 carrot (peeled and grated)
2 celery stalks, chopped
½ cup parsley leaves (chopped)

Heat oil in a large saucepan. Add leeks, garlic and shallots. Cook for 3 -4 mins until onions start to caramelise. Add chicken, 2 litres water, pearl barley and bay leaves and bring to the boil. Reduce heat and simmer for 1 hr. Skim off foam of fat (if you wish). Remove chicken and let it cool slightly.

Return soup to a simmer, add swede, parsnip, celery and carrot. Remove chicken skin, and shred chicken meat from the bones. Return chicken meat to soup. Season with sea salt and pepper and serve with chopped parsley.


Annette is the Founding Director of the Australian Institute of Fitness SA/NT. She has been an active Coach and Fitness Presenter for over 30 years. Her interests lie in aqua, personal training, triathlons snow skiing, and sports coaching.

This content is not intended to be used as individual health or fitness advice divorced from that imparted by medical, health or fitness professionals. Medical clearance should always be sought before commencing an exercise regime. The Institute and the authors do no take any responsibility for accident or injury caused as a result of this information.

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