Broccoli & Cheese Soup

This is an easy and quick soup to make. Use the whole of the broccoli, including the stalk. Just chop it finely.

Ingredients

2 teaspoons oil

1 large onion, chopped

1 large head of broccoli, chopped (about 3 cups)

1 ½ cups stock

1 cup milk

½ cup grated cheese OR 60g blue cheese, crumbled

Salt and pepper to taste

Method adults improve their strength and balance. Sport Canterbury is the local lead agency and works alongside community exercise instructors to provide accredited classes.

Add oil to a large saucepan and heat over a medium heat, add onion and cook until softened and transparent. Add chopped broccoli, stock, and milk. Simmer for 10 minutes or until broccoli is soft.

Blend using a stick blender. Add in grated cheese and heat through. Season with salt and pepper.

* Keep your weight within a healthy range. If unsure, check with your GP team.

If you drink alcohol, drinking two or less standard drinks a day, and have at least two alcohol-free days a week.

* Be smoke-free.

10 ways to BOOST calcium

1. Make porridge with milk instead of water.

2. Use lots of milk in your hot drinks. If you’re at a café, choose a latte or flat white.

3. Add some plain yoghurt at the end of cooking a soup or curry.

4. Make a milk-based smoothie.

5. Top wholegrain toast with canned sardines or cheese and tomato.

6. Make a fish pie or macaroni cheese. Any milk-based sauce helps boost your calcium intake.

7. Have a small handful of nuts every day as a snack.

8. Finish dinner with a milk-based dessert to take you back to childhood!

9. Make yourself a platter with cheese, crackers, and fruit.

10. Try our Broccoli & Cheese Soup when broccoli is next on special. If you would like to learn more about looking after your health, why not sign up for our lifestyle and cooking programme, Puāwai – Kai (to blossom through food). Our programme aims to improve health and wellbeing across the generations. It’s a free 8-session programme (two hours each week) for anyone enrolled with a Pegasus practice. The first three sessions focus on lifestyle changes. Topics include looking after your health with food; managing stress; moving more and sleeping well. This is followed by five cooking sessions – putting the ideas into action. All eight sessions end with sharing kai together.

For more information visit the Puāwai – Kai website: www.puawai. org.nz, or phone us on 0800 333 405.