January 21, 2011
HF- The Secret of Soup
The Secret of Soup
by Leanne Ely, C.N.C
One of my favorite winter foods is soup; especially healthy homemade soup . Nothing quite compares to a big bowl of steaming soup to warm you up, feed you when your not feeling well, or simply act as a comfort food.
Soup is good food, like the commercial says. The only problem with canned soups is they aren’t as healthy as when you make them yourself.
Soups are typically filled with vegetables, meats, and herbs. It’s a nutritional powerhouse . One of the best parts of eating soup is that you also enjoy the broth that everything was cooked in which means you’re not losing any vitamins or minerals that may have leached out during cooking time.
It is easy to plan for making soup. When I have a few leftovers from a yummy meal I’ll store them in a freezer safe zipper-topped plastic bag in the freezer. The next time I’m making a soup I can plop those leftovers in the pot. Sometimes I’ll toss them in the blender or food processor and puree them before I add them for a different texture.
Here’s a rich and creamy soup for you to enjoy this week.
1 large butternut squash
3/4 cup chopped onion
1 clove garlic, pressed
1 apple, cored and diced
2 teaspoons unsalted butter
2 tablespoons whole wheat flour
1 teaspoon curry powder
1 teaspoon ground nutmeg
4 cups low sodium vegetable broth, divided
1 tablespoon tomato paste
1/2 cup evaporated skim milk
1/2 teaspoon sage
Prepare squash by cutting in half and baking for 90 minutes OR by microwaving for 10 to 15 minutes or until softened. Melt the butter in a large skillet over medium heat; sauté onion, garlic and apple until onion is translucent. Add flour, curry powder and nutmeg and continue to cook until apple is tender. Place squash in a food processor or blender along with skillet ingredients; add 1 cup of broth and puree until smooth. Pour contents into a large saucepan or Dutch oven. Add remaining broth, tomato paste, evaporated milk and sage. Bring to a boil over medium heat, then reduce heat and simmer for 3 to 4 minutes before serving.
NUTRITION per serving: 224 Calories; 2g Fat; 13g Protein; 45g Carbohydrate; 9g Dietary Fiber; 4mg Cholesterol; 416mg Sodium. Exchanges: 2 Grain (Starch); 1 Lean Meat; 1/2 Vegetable; 1/2 Fat. Points: 4
If you’d like to see even more delectable soup recipes check out our NEW Casserole & Soup Menu bundle . It’s on sale this week so go treat your family to some warm winter dinners today.