Soup

From the Sparkpeople!

Comment: we began introducing soup about a week ago. I'm a soup maker and enjoy different concoctions. Last week we had swamp soup made from a lot of leftovers, and we also had homemade chicken soup. It was received very well by the kids. So proud of them. Soup is a wonderful and very easy thing to make. Start with a pan of water and a tablespoon of either chicken or beef bouillon. Add anything you have left over from the fridge. Thicken with either flour and water mixed to a gruel or cornstarch and water mixed to a thin gruel.

Here's an article about soup:

Super Healthy Soups

How to Make a Healthy Selection

-- By Becky Hand, Licensed & Registered Dietitian

Take stock the next time you walk through the soup aisle at your local grocery store. Soup can be good and healthy food. It can be a tasty way to add healthy beans, legumes, grains and vegetables to your diet. It's a convenient, yet inexpensive way to add protein, vitamins, minerals and fiber to your diet. And soup is both comforting and filling—a hot, savory bowl can help take the chill out of the fall and winter seasons. Want more reasons to ladle up?

• Soup may curb your appetite. Studies show that people who eat broth or vegetable-based soups (not creamy or high-fat ones) as the first course of a meal consume fewer total calories during their meal. In fact, study participants consumed 20% fewer calories when they started their meal with soup!
• Soup can help you slow down. Eating a bowl of soup involves spooning, slurping, smelling, tasting, chewing, and swallowing. This helps you slow down your eating time instead of inhaling your food. Slower eaters tend to notice signs of fullness sooner and consume fewer calories by better enjoying their food in the moment.
• Soup stimulates the senses. These warm concoctions have unique aromas, tastes, enjoyable temperatures and visual interest, which add to the pleasure you experience when eating.

But beware! Canned soups can be loaded with sodium and fat. But you can make healthy choices in the soup aisle by going straight for the nutrition label. Pay attention to serving size, as many cans contain two or more servings. Look for soups with the following nutrient levels per 1-cup serving:

• 250 calories (or less) per serving, to keep your diet in check.
• 3 grams of fat (or less) per serving, to protect your heart.
• 3 grams of fiber (or more) per serving, for filling power.
• 600 mg of sodium (or less) per serving, to help keep blood pressure in check.

In addition to these guidelines, you can boost the nutrition, flavor and filling power of your soup with the following additions:

• Add your favorite herbs and spices to boost the flavor of reduced-sodium soups. Experiment with pepper, basil, parsley, oregano, garlic, ginger, or salt-free seasoning blends like Mrs. Dash.
• Add calcium and protein (without extra fat) by reconstituting your soup with skim milk, evaporated skim milk, non-fat dry milk powder, or calcium-fortified soymilk instead of water, whole milk or cream.
• Add frozen or leftover veggies to increase the fiber, vitamins and minerals in your soup. Spinach, broccoli, corn, celery, carrots and potatoes work well in most soups.
• Add beans and whole grains for more fiber, protein and filling power. Try potatoes, beans, lentils, lima beans, brown rice, barley, or whole wheat pasta.