January 21, 2008

  January is Soup Month

          In what has to be one of the best ever combinations, the cold, wintry month January is officially designated as the month of warm, comforting soup.

          There are an almost never-ending number of variations on the basic theme of soup, each offering a wide range of nutritional benefits. Cream soups such as chowders and bisques are often high in calories and fat due to the cream or milk content. Broth-based soups such as consommés will typically be low in calories because of the high water content. Soups loaded with beans and vegetables, such as chili and gazpacho are great sources of fiber and phytochemicals (like lycopene). Canned and condensed soups typically contain large amounts of sodium to enhance the flavor.

          An often cited study about soup was published in 1999 in the American Journal of Clinical Nutrition. The study showed that having a bowl of soup before a meal decreases appetite and reduces calorie intake by an average of 100 calories. The researchers hypothesized that drinking just water before a meal does not help control hunger, but when water is incorporated into foods, such as soup, it helps satisfy hunger with fewer calories.

          Some soup is hearty enough to be the main course. Homemade soups made with the right ingredients can be packed full nutrients and are cost effective. When preparing your own soup recipe, you are able to control the amount of salt and fat. For example: if the recipe calls for chicken or beef broth, you can choose a low sodium broth base. If the recipe lists whole milk, you might want to substitute low fat or skim milk.

 

Homemade Minestrone Soup

1 cup thinly sliced celery, (2 medium stalks)
1 cup sliced zucchini (1 small)
1 cup shredded cabbage
½ cup chopped onion (1 medium
½ cup uncooked elbow macaroni
1 ¼ cups water
2 teaspoons vegetable bouillon granules (low sodium)
1 teaspoon Italian seasoning
1 clove garlic, crushed
1 can (28 oz) whole tomatoes, undrained
1 can (15 oz) great northern beans, undrained
1 can (8 oz) kidney beans, undrained1 cup frozen corn

          Add all ingredients to Dutch oven. Bring to boiling in Dutch oven, breaking up tomatoes; reduce heat. Cover and simmer about 15 minutes, stirring occasionally, until macaroni is tender. Serves 6. One serving: 305 calories, 3 gm fat (1gm saturated fat), 480mg sodium