January 2013
Easy Solutions:
Over the years, I’ve learned to keep it simple when I make soups, chili and sauce. Simple ingredients and preparaton results in bold and healthy flavors along with really good nutrition. Click here for a great recipe starter.
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Seasonal Choice: Soup!
Soup is truly a comfort food and it can be a healthy comfort food with carefully chosen ingredients. Here are 2 ways to make soup that warms you up as it nourishes you.
Half-Homemade Soup is what I call soup that comes out of a can and then you add a creatively healthy twist. An example of this is to buy a lower sodium broth-based soup such as chicken noodle or chicken rice. While warming it up on the stove, add cut-up vegetables such as sweet Bell peppers and broccoli and then add a chopped fresh herb like basil or parsley. It’s ready as soon as the veggies are tender.
Homemade Black Bean Soup is a slightly longer process and really worth it! First, saute a few cloves of chopped garlic along with a chopped medium or large onion in a small amount of olive oil until golden brown. Add vegetable broth, a can of plain chopped tomatoes and a can of black beans. Let it cook over medium heat to blend flavors, about 30 minutes. Top each bowl with a spoonful of plain nonfat yogurt and plenty of chopped fresh cilantro and pass the hot sauce. Note: You can make this same soup by starting with dry black beans. Soak in full pot of cold water overnight. Drain, throwing away soak-water. Add fresh water to cover beans and cook until they are tender, about 1-2 hours over medium heat.
Easy Recipes For Everyone!
Creamy Potato Soup
Makes: 6 servings
Ingredients:
5 medium or 4 cups cubed Yukon Gold potatoes, peeled & cut into 1/2 inch cubes
1 Tbsp Butter
1 Tbsp Olive oil
1/4 cup Onion, chopped
2 tsp Chicken flavored bouillon granules
1/4 tsp Salt
1/8 tsp Pepper
2 cups Milk, 1%
Instructions:
- Place potatoes in a 4-quart saucepan. Add enough water to cover them. Cook over medium-high heat until they boil. Lower heat to medium and cook until potatoes are tender, 10 to 12 minutes. Drain potatoes then leave in the pan.
- Meanwhile, melt butter and oil together in a skillet over medium heat until they sizzle. Add the onions. Cook, while stirring, for 3-5 minutes until onions are golden and soft. Stir in chicken bouillon until dissolved.
- In the original 4-quart saucepan, add onions, milk, salt and pepper to the cooked potatoes. Very carefully, pour half of the soup mixture into a blender with lid, and blend 1-2 minutes or until smooth. Return blended potato mixture to the saucepan. Stir. Cook over medium heat 3-5 minutes or until heated through.
- Serve in individual soup bowls. Top with a little grated cheese and green onion, if desired.
Adapted by Cindy Silver, Registered Dietitian, LLC. from LandOLakes.com
Nutrition Inspiration!
Where do you get inspiration to eat nutritiously?
Outdoor farmer’s markets may be found all over the world and their colors and freshness are a feast for your eyes and your meal plate. This market is in the 1st District of Vienna, Austria. ‘Suppen Germusse’ means Soup Vegetables in German. Does this give you any new ideas for making homemade soups or hearty stews for a delicious family meal? I hope so!
Take Action Now!
Jump on board with a healthier lifestyle for you and your family! Please LIKE my facebook page and read my weekly blog for everyday solutions to a healthier meal plan, grocery list and home kitchen. And, be sure to bookmark my website as a trusted destination for tasty and sensible nutrition and wellness information.
Please note that I am an in-network provider of nutritional counseling for Blue Cross and Blue Shield of North Carolina.* I am accepting new clients in January 2013 and will be delighted to help you achieve your health and nutrition goals. Contact Cindy to find out more or to set up your first appointment!
*Blue Cross and Blue Shield of North Carolina is an independent licensee of the Blue Cross and Blue Shield Association.
Wishing you a happy and healthy New Year!
Cindy