Beating high blood pressure with cheddar cheese and broccoli soup

With the creaminess of your favourite comfort food, this recipe delivers a satisfying bowl of goodness — silky-smooth and full of vegetable flavour. The cheddar cheese brings it all together and the high calcium content has health benefits you'll love. Here's a step-by-step recipe delicious sup that helps lower your blood pressure.

Preparation time 15 minutes 

Cooking time 23 minutes

Serves 6

• 500 g (1 lb) broccoli
• 15 ml (1 tbsp) olive oil
• 1 onion, chopped
• 1 celery rib, chopped
• 30 ml (2 tbsp) all-purpose flour
• 1 can reduced-sodium chicken broth, 400 ml (14 1/2 oz)
• 1 can evaporated fat-free milk, 370 ml (12 oz)
• 375 g (1 1/2 cups/12 oz) shredded low-fat cheddar cheese
• 2 ml (1/2 tsp) pepper
• 1 ml (1/4 tsp) nutmeg
• Salt to taste

1. Trim and peel broccoli stems. Cut off 12 small florets. Coarsely chop enough remaining broccoli to equal 500 grams (2 cups).

2. Blanch chopped broccoli and florets in boiling water just until bright green, about 2 minutes. Drain and set aside.

3. Heat olive oil in medium pot over medium heat. Sauté onion and celery until soft, about 5 minutes. Whisk in flour and cook 1 minute. Add broth and milk. Cook, stirring constantly, until mixture simmers and thickens, about 5 minutes.

4. Add chopped broccoli, cheddar, pepper, nutmeg and salt. Stir until cheese melts and soup is heated through, about 3 minutes. Serve 250 millilitres (1 cup) soup per person, garnished with broccoli florets.

• Trim 500 grams (1 pound) asparagus spears and coarsely chop. The switch from broccoli to asparagus also ups the folate content, which helps protect against heart disease.
• Use low-fat shredded Jack, Muenster or Swiss cheese in place of cheddar to add taste but keep the fat content down.

• Calcium plays an important role in keeping your heartbeat strong. It aids in muscle contraction and helps to control high blood pressure.

Key nutrients: 160 Calories, 45 Calories from Fat, 5 g Fat, 2 g Saturated Fat, 0 g Trans Fat, 14 g Protein, 16 g Carb, 3 g Fibre, 310 mg Sodium

Blood pressure nutrients: 72 mg Vitamin C, 27 mg Magnesium, 513 mg Potassium, 309 mg Calcium