I came across an article that suggested if you begin your main meal with a nutritious soup you will eat less. By starting the meal with a healthy and light soup you may eat less and by-pass the nutrient-deficient white breads many of us are tempted to eat before and during a meal.
The following soup recipe you can change to make it become a bigger part of the meal. To make it heartier add filling ingredients such as diced ham or bacon, cooked grains or beans, or additional vegetables.
Traditional Czech Garlic Soup I love this soup because it has my favourite ingredient—garlic. Remember garlic is immune-boosting, and antiviral, just what everybody should be eating for the cold season. This soup is perfect for one or two people. Make a larger amount and freeze for later use.  For the croutons: 1 slice hearty, whole-grain bread, cut into small cubes 1 Tbsp olive oil 1/2 tsp garlic powder 1/2 tsp dried oregano 1/2 tsp sea salt 1/2 tsp black pepper  For the soup: 1 medium onion diced 1 Tbsp butter 8 cloves garlic, minced 2 cups vegetable broth 1 medium potato, diced into small pieces (optional) Â
- To make croutons, preheat oven to 350°F. Line a baking sheet with bread cubes in a single layer. Drizzle evenly with olive oil. Sprinkle with herbs, salt and pepper. Toss to mix well. Bake about 15 minutes, tossing once or twice, until golden.
- In a saucepan over medium heat, sauté onion in butter until soft, about 10 minutes. Add the garlic, and sauté 2 to 3 minutes more. Stir in the broth and heat to a low boil. Add optional potato, and simmer until soft.
- Divide soup into 2 bowls. Sprinkle each bowl with croutons, fresh parsley and minced raw garlic.
