When I reflect back to my days of early childhood staying home from school with the flu there is always one memory, chicken noodle soup in bed. Watch TV and there is usually a soup commercial depicting someone home sick eating soup to make them feel better. Soup is the one food that most people can eat when they aren’t feeling well. Whether you have a sore throat, the flu, or just a cold there is nothing that makes people feel better than a bowl of chicken noodle soup or sometimes tomato soup.

As we enter the middle of winter the number of colds and illnesses begin to increase so it is the perfect time to give some recipes for soups. A bowl of soup can be completely different for each person. Every style of cooking has different soups that can be prepared, from Italian minestrone, to Chinese egg drop, or to good old American chicken noodle. The only thing limiting the kind of soup you eat is your imagination, and that’s the way I like it.

As with any meal you prepare it is important to follow the basic steps of creating a balanced and healthy meal. Always start with the source of protein. As you should know, you can’t have a meal without protein. Whether you decide to use chicken, beef, turkey, or even just beans for the vegetarians, it is very important to have a quality source of protein in every soup.

The next step is to assess the source of carbohydrates in the soup. The typical soup either has some form of noodle or vegetables. In the case of the noodles, I would recommend using a whole wheat variety. You could also forgo the noodles altogether and double up on the beans and vegetables which provide a healthier source of carbohydrates. You can add as many different kinds of vegetables as you want to create a wide variety of different soups. In some cases you may even add a little fruit as a source of carbohydrates.

After selecting the protein and carbohydrates it’s time to add the flavor. By adding different herbs and spices you can add lots of flavor and in some cases some medicinal value. If you are a little under the weather try adding ginger, lemon juice, honey, or even a little gingko. There are lots of different medicinal herbs that can be put in soups adding flavor and hopefully make you feel better.

Beyond the protein, carbs, and spices the last thing you need to be aware of is the broth you use. One issue with a lot of soups is the sodium content. Be sure to use a vegetable broth, tomato broth, or meat based broth that is as low in sodium as possible. Read the nutritional facts and select the lowest possible sodium content in the particular broth you need. I also recommend adding as little additional salt as possible to the soup.

As with any recipe you ever try, be creative, you never know what masterpiece you may create.

Chicken Noodle Soup

1 lb. whole chicken, liver discarded

(easier version: 2-3 chicken breasts with canned chicken broth)

2 cups cold water

1 tsp. carrots, peeled and cut into bite-size chunks

1 onion, peeled

1 celery stalkwith leaves, cut into 4 pieces

1 sprig fresh thyme, or 1/4 tsp. dried thyme

3/4 tsp. Kosher salt

1/2 tsp. whole black peppercorns

1/2 cup small pasta, cooked

1/2 cup frozen peas, thawed

1 Tbs. fresh dill, chopped

1 Tbs. fresh parsley, chopped

1/8 tsp. salt

1/8 tsp. pepper

To prepare broth: Place chicken (except liver), giblets and neck with all remaining broth ingredients into large pot; cover. Over high heat, bring to boil. Reduce heat to low; skim surface of broth to remove foam. Let simmer for 1-1/2 hours, skimming occasionally, and turning chicken. Add more water if necessary to keep chicken submerged.

Remove chicken with tongs and cool. Strain broth through a fine sieve. Discard celery, herbs and spices. (Also, discard giblets and neck if used in broth.) Reserve onions and carrots. Remove any excess fat from top of broth with spoon.

Pull chicken meat from bones and discard skin and bones. Dice chicken and reserve. Quarter cooked onions if desired.

To prepare soup: In large soup pot over high heat, return strained chicken broth and bring to rolling boil. Add reserved onions and carrots. Reduce heat to low; stir in reserved chicken meat, pasta and frozen peas, cooking until warm. Season with salt and pepper. Ladle soup into bowls and top each with dill and parsley.

Makes 4 servings

Per serving: 350 calories, 18.5g fat, 23.5g protein, 21.5g carbohydrates, 2.4g fiber, sodium 244mg

Asian Style Alaskan Salmon Noodle Soup

4-1/4 cups water

1 cup carrots, thinly sliced

3 ounces asian rice noodles

1 serving Lipton soup mix

2 cups snow peas, trimmed

4 green onions, cut into 1 inch pieces

1 Tbs. fresh ginger, grated or 1 tsp. ground ginger

2 cloves garlic, minced

1 lb. canned salmon, drained and flaked

2 tsp. lite soy sauce

2 tsp. lemon juice

1/4 tsp. sesame oil

Boil water in a saucepan over high heat and add the carrots. Reduce heat to medium low and simmer 1-2 minutes. Stir in peas, onions, ginger, garlic and salmon. Simmer 1-2 minutes. Stir in soup seasoning package, noodles, and remaining ingredients.

Makes 4 servings

Black Bean and Pumpkin Soup

3/4 ancho pepper

3/4 tsp. cumin seeds

10 ounces canned black beans, rinsed, drained

2/3 cup onions, chopped

2 cloves garlic, peeled

1-1/3 cups vegetable broth, or fat-free reduced-sodium chicken broth

2/3 cup water

10 ounces pumpkin

1/8 tsp. cilantro, finely chopped

Heat ancho pepper in dry skillet over medium heat until softened; remove chili and discard veins and seeds. Add cumin seeds to skillet; cook until toasted, about 30 seconds (watch carefully and do not burn). Process ancho chili, cumin seeds, black beans, onions, garlic, broth, and water at high speed in blender until smooth.

Transfer bean mixture to saucepan; stir in pumpkin and heat to boiling. Reduce heat and simmer, covered, 5 minutes; season to taste with salt and pepper. Serve in bowls; sprinkle with cilantro. This soup can also be served chilled.

Makes 4 servings

Per serving: 103 calories, 1.1g fat, 5.7g protein, 20.2g carbohydrates, 6.5g fiber, 331mg sodium

ENJOY!

Trackback URI |