Which Vegetable Cream Is The Healthiest?

Vegetable creams can be healthier if you skip the salt. You can enhance the flavor of vegetable creams thanks to spices.

Those who like to eat soups and creams have surely wondered at some time what is the healthiest vegetable cream they can take. Above all, when it comes to losing weight (or keeping it off).

While many recipes tend to have a good balance of the food, salt and fat groups, there are many others that are a real calorie “bomb”. Therefore, it is important to take into account their ingredients and way of preparation before starting to consume them, without any kind of precaution.

Recipes that include fatty cheese and even certain types of sausages are usually quite heavy and, therefore, should be eaten in moderation. They should not constitute a constant in the diet, but rather, they should be a sporadic option.

It is best to take advantage of recipes that take into account seasonal vegetables and have good nutritional value, but are low in fat, carbohydrates and sodium.

On the other hand, it must be borne in mind that the important thing when preparing vegetable creams and achieving a healthy dish is to choose natural ingredients, not frozen vegetables or commercial chicken or vegetable broths. 

So, the healthiest vegetable cream is one that is prepared at home, with moderate amounts of salt and fat.

How to make a good healthy vegetable cream?

The aforementioned added ingredients, which are fatty in nature, can be replaced by others that are perfectly equivalent and delicious. Thus, we can choose  olive oil instead of butter or the usual oil  and use it in small quantities. Also, use feta cheese or tofu instead of fatty cheeses, you can get a similar effect.

Vegetable drinks such as coconut milk are a perfect substitute for cream or cow’s milk. In turn, the pieces of fish or poultry are a better option than processed sausages.

If you like the crunchy effect of toasted or fried bread, the use of nuts and whole-grain toast are good alternatives.

Instead of thickening cream, use potatoes with the rest of the vegetables. If the intention is to add flavor to the cream, there are many natural herbs and spices that are ideal for this, such as coriander, chives and basil.

A vegetable cream doesn’t always need salt to taste good. In fact, there are options that do not even need a pinch of salt to be added, but some herb.

Garlic, chili, lemon juice, thyme and turmeric are condiments that can be used to replace salt.

According to the experts at the Geriatric Institute, the healthiest spices are cumin, cloves, star anise, cinnamon stick, ginger, mustard, saffron, dill and pepper.

Some Healthy Vegetable Cream Recipes

The following vegetable recipes can help you enjoy delicious and healthy preparations, as well as invent your own versions with other ingredients. Go ahead and try them!

Important note : When adding salt, it is important to maintain moderation, as recommended by experts from the World Health Organization (WHO).

Pumpkin cream

To make this recipe you need the following ingredients:

• 1 leek
• Olive oil.
• 2 cloves of garlic
• Onion (10-15 g).
• 1 medium pumpkin.
• 1 potato or 1 ripe apple.
• 6 cups of vegetable broth.
• 1 pot of natural yogurt (125 g).
• Seasonings: pepper (to taste), a pinch of salt, coriander or other herbs.
• Optional: a handful of nuts, feta cheese, or tofu.

Instructions for preparation

• Peel, seed and cut the pumpkin into small pieces.
• Then sauté the pumpkin pieces in olive oil and reserve.
• Then sauté the chopped onion, leek and garlic adding the herbs, salt and pepper.
• Next, add the pumpkin and the chopped potato or apple.
• Next, add the vegetable broth and cook for 10 to 15 minutes.

• Add the yogurt and the rest of the ingredients and pass everything through a blender until homogenized.
• You can garnish with some crunchy dried fruit, feta cheese or tofu and sprinkle a touch of fresh parsley.

Cream of leeks

This recipe can be enjoyed both hot and cold.

Ingredients

• 4 leeks
• Olive oil.
• 1 medium onion.
• 1 pot of natural yogurt (125 g).
• 4 cups of vegetable broth (1 liter).
• Seasonings: pepper and a pinch of salt.
• 1 medium potato or a ripe apple.
• Optional: half a handful of dried fruit and a little fresh parsley.

Preparation

• Wash and cut the leeks.
• Later, cut the onion into julienne strips and sauté in olive oil. Then add the leek and the chopped potato or apple.
• Continue sautéing, salt and pepper, and add the vegetable broth.

• Let it cook, and then add the yogurt. Go through the blender and serve by placing nuts and finely chopped parsley on top.

vegetables cream

Ingredients

• 2 leeks
• 1 carrot
• Olive oil.
• 1 large zucchini.
• 2 cups of spinach (60 g).
• 1 pot of natural yogurt (125 g).
• 4 cups of vegetable broth (1 liter).
• Seasonings: pepper and a pinch of salt.
• Optional: nuts (to taste), finely chopped parsley (to taste).

Preparation

• Sauté the leek, zucchini and carrot, cut into pieces, in olive oil.
• Meanwhile, add the spinach equally cut, salt and pepper and continue sautéing over medium heat.
• Next, pour in the vegetable broth and cook for about 15 minutes.

• As a final point add the yogurt and blend until you achieve the desired consistency. 
• When serving, add a splash of olive oil, the nuts and the sprinkled parsley.

Whenever you can, enjoy a good vegetable cream

Vegetable creams can be very varied and each one gives you a specific flavor and series of nutrients, so take advantage of them frequently, because they are a good option to complement your diet and comfort your stomach.

Remember that you should always accompany these creams with another dish, to avoid being hungry and falling into the anxiety to eat between meals.

If you want to lose weight or achieve a specific goal, it is recommended that you consult a nutritionist to tell you what is best for you, depending on the needs of your body.