Jan. 20--It's easy to build a better soup -- just be choosy about your materials.
"I think with any soup, you really need a good foundation, and the foundation is the stock of the soup," says Grace Zeleznock, 50, a registered and licensed dietitian.
An economical and flavorful stock can be made from scratch using poultry or beef bones, she explains. Season it by adding garlic, onion, celery and carrots, maybe a bay leaf or other herbs, rather than salt. Then cool it and skim off the fat.
"Many people don't have the time to make it," Zeleznock says. "But you can purchase the broth bases that are fat free." Fat-free reduced-sodium choices also are available, as are fat-free, low-sodium bouillon cubes.
"When you compare the labels, you will see a difference."
The appeal of soup is easy to see -- it's comfort food, and when constructed properly, a nutrition powerhouse. Vegetables, protein, grains and dairy can be combined in one steaming bowl.
January is National Soup Month. Who says so? No idea, though a search netted 713,000 Google results.
And "healthy soup recipe" coughed up more than 13 million results.
Clearly, there is a hunger, especially during these cold months.
Zeleznock, who advises patients at a variety of Geisinger facilities in the Wilkes-Barre and Hazleton areas, has plenty of tips for those trying to build a healthy soup.
If you want a vegetable base, use low-sodium tomato juice or V8 juice. But add spices, such as bay leaf or pepper, "because they are pretty bland," she admits.
Vegetables should be added near the end of cooking; frozen vegetables will contain less sodium than canned.
High levels of sodium are particularly troublesome for those with diabetes and cardiovascular issues.
But Zeleznock suggests that everyone pay attention to labels and serving sizes, too.
"I don't think people realize how much sodium we're getting," she says. A daily recommendation is 2,300 milligrams; on average, people are ingesting 7-8 grams a day.
"If you just look at a can of soup, for a cup (serving) some of them are running 870 milligrams," with two servings in the average can.
Salt can be added at the end or at the table if desired.
When it comes to taste, "there's a lot we get used to," but we can learn to like different flavors, Zeleznock said. Some clients have told her they omitted salt in recipes and the dishes were fine.
The next level
Once you've established your healthy foundation, consider your protein source.
If you choose legumes, cook dried beans without adding salt; canned beans can be rinsed well and drained to wash away sodium.
Beans also provide B vitamins and soluble fiber, "and they're cheap."
Chicken and lean ground beef also can be healthy options, especially if you choose 90 percent lean beef. Zeleznock has clients who like a tomato, cabbage and ground-beef soup.
"When somebody is trying to follow a recipe, and it calls for an oil, we would recommend monounsaturated oils," such as olive or canola.
"We try to recommend that for every 100 calories, no more than 1 gram of saturated fat, 3 grams total fat."
Craving cream of broccoli? "Use low-fat milk for milk-based soup," Zeleznock advises. Even evaporated milk comes in a skim-milk-based version.
Many store or off-label brands of healthier options are lined up on store shelves. "Price-wise, anymore they're pretty much the same price range," she says.
Just remember to read the labels.
Build in more fiber and nutrition by using whole-grain pastas or rice, or serve your soup with whole-grain crackers or bread.
If you have time, cool the soup and skim off the fat. If you're short on time, she suggests putting a few ice cubes in a paper towel and skimming it across the top, where it will collect some fat.
It looks quite gross, she admits, but does the job.
"Balance the meal with maybe fruit salad" -- in season, if possible -- and a serving of dairy to put your nutritional house in order.
Zeleznock suggests the following slow-cooker recipe from Diabetic Cooking, November/December 2009:
Beef, Lentil and Onion Soup
1 tablespoon olive oil
3/4 pound beef for stew (1-inch pieces)
2 cups chopped carrots
1 cup sliced celery
1 cup uncooked lentils
2 teaspoons dried thyme
1/4 teaspoon black pepper
1/8 teaspoon salt
3 1/4 cups water
1 can (about 10 ounces) condensed French onion soup, undiluted
Heat oil in a large skillet over medium-high heat. Add beef; cook until browned on all sides.
Layer carrots, celery, lentils and beef in slow cooker. Sprinkle with thyme, pepper and salt. Pour water and soup into slow cooker.
Cover; cook on low seven to eight hours or high 3 1/2 to four hours or until meat and lentils are tender.
Makes six servings (1 1/3 cups each).
Dietary exchanges: 2 starch, 2 1/2 meat.
Calories, 300; total fat, 9 g; saturated fat, 3g; protein, 29g; carbohydrate, 28g; cholesterol, 65mg; dietary fiber, 6g; sodium, 450 mg.
Among the many recipes online is the following from the Mayo Clinic Web site ( http://www.mayoclinic.com/health/healthy-soup-recipes/RE00122):
Carrot soup
10 carrots, scraped and sliced
1 1/2 tablespoons sugar
2 cups water
3 tablespoons all-purpose (plain) flour
1/4 teaspoon salt
1/4 teaspoon ground black pepper
1/4 teaspoon ground nutmeg
4 cups fat-free milk
2 tablespoons fresh parsley, chopped
In a large saucepan, heat the carrots, sugar and water. Cover and simmer until the carrots are tender, about 20 minutes. Drain the carrots, reserving some of the liquid. Set aside.
In a separate saucepan, whisk together the flour, salt, pepper, nutmeg and milk. Cook over medium-high heat, stirring constantly until the white sauce thickens.
In a blender or food processor, add the cooked carrots and white sauce. Puree until smooth. Add reserved liquid to desired consistency. Ladle into separate bowls and garnish each with 1 teaspoon parsley. Serve immediately. Serves six.
Calories, 140; protein, 7g; carbohydrates, 28g; total fat, trace; cholesterol, 3mg; sodium, 216 mg; fiber, 3g; potassium, 606 mg; calcium, 188mg.
Dietitian's tip: One medium carrot meets more than one-third of your daily need for vitamin A (beta carotene). Carrots are also a good source of fiber.
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