🟨 Creamy Asparagus Soup

Serves: 2 | GI/GL: Low

Ingredients

• 1 bunch asparagus, chopped
• 1 medium leek, sliced
• 2 cups water or homemade stock
• ½ cup milk or DF alternative
• 1 tsp mild – lightolive oil
• Pinch salt

Method

1. Sauté leek in oil 3–4 min.
2. Add asparagus + stock, simmer 10 min.
3. Blend smooth, stir in milk, season.

Notes

• Asparagus + leek = migraine-safe veg.
• Fresh milk only (avoid yogurt/aged cheese).
• Homemade stock = avoids MSG/sulfite triggers.
• Salt boosts flavour + minerals.
• Approx. 130 kcal per serve.

Serving Suggestions

• Add a slice of allowed bread or rice cakes on the side.
• Top with a swirl of cream (if tolerated).
• Pair with lamb or chicken skewers for a bigger meal.