healthy winter soups
by Joanna Hill-Kennedy
Healthy soups not only satisfy your hunger but can also uplift your soul as you savor the flavors. And these soups do not have to take hours to make. You can make hearty soups with all the mildness or robustness you crave. Eating soup can also make you feel full longer, and thus can be a beneficial component of maintaining a healthy weight. So dig in with a big spoon and without guilt!
To make soups more nutritious and tastier than store-brought brands (and to reduce sodium levels) consider adding more:
Vegetables (get added beta carotene antioxidants by adding carrots, sweet potatoes, and winter squash; get more fiber by using broccoli, cauliflower, or turnips; or get more zest by adding tomatoes, beets, peppers, chilies, or spicy V-8 juice)
Protein (use tofu as a thickening agent as it will take on the taste of your ingredients. Textured vegetable protein can also be used to add to its power protein possibilities).
Legumes (garbanzo beans, lentils, cannellini beans, etc.,can boost protein and soluble fiber, which can help reduce cholesterol and lower blood sugar levels in people with diabetes. You can use canned legumes to speed up the cooking time, just remember to drain and rinse them.)
Whole grains such as corn, barley, or buckwheat. You can also top soups with high fiber cereals such as Fiber One.
Herbs and non-sodium seasonings, including fresh basil, rosemary, fennel, and Mrs.Dash varieties.
Fruit. Make a tropical cool or warm soup using mangoes, citrus fruits, lemon zest, and cilantro.
To reduce calories in your soups, try using:
Fat-free broths instead of meat drippings.
Condensed fat-free skim milk rather than cream, or non-fat dry milk as a thickener.
Less meat and more vegetables, legumes, and/or whole grains.
More liquid, which can help fill you up.
Cooking spray to sautι your vegetables instead of butter or oil.
Low-fat cheeses as a topping as a substitute for regular fat cheeses.
Smaller soup bowls. Other ways to add depth to the flavor of soups:
Caramelize the onions, celery, and/or garlic by using dry heat methods and then adding liquids once tender and golden brown in color.
Let the soups flavors mellow a day or two in the refrigerator.
Add more herbs and variety of vegetables to the mixture.
ABOUT THE AUTHOR Joanna is a registered dietician, personal trainer, and personal chef. She says: Dont forget to share your favorite healthy soups with family and friends for a special holiday gift. For more soup or other recipe ideas contact her at (585) 975-9293 or e-mail desired-dimensions@rochester.rr.com.