We have been blessed by ten inches of snowfall last week, and now 3 to 4 inches more as I am writing this! For me, it brings back memories of childhood; of tromping to school through the snow, of having fun playing in it.
And when you came into the house for supper, what did you smell? To this day, I love the smell of soup or a stew on the stove. What was it like in your family?
Fresh soups are so easy to make, and you can control what is in them, and they smell so good. Canned soup is easy, but beware of the sodium levels, which are often very high. Fresh soup can be nutritious, flavorful, comforting, and easy to make.
Today I want to show you how to make soups that fit into your food plan, how to count these calories, and how to adjust the soup to your food plan.
First, we need to discuss the broth. If you buy prepared broth, look in the Organic section of your grocery. You may find several prepared broths that have low sodium levels (less than 200 mg per serving,) and have low sugars (sugar is below the fifth ingredient, zero grams of carbohydrate).
Or you can make your own broth: cover your meat or poultry bones with water. Then, throw in flavorful vegetables like onion, carrots and celery; add all the leftover half dead veggies in your refrigerator, and your favorite seasonings. Add more water if needed. Simmer for thirty minutes to two hours, strain and use it now, or cool, refrigerate, and use within three days; or freeze in one or two cup portions for future use in soups and stews. I love broth this way because I can add the seasonings I like to the mix – and leave out the salt.
Now to make a tasty soup for dinner, let’s start with the protein. If the protein is uncooked, whole, you can brown it with onions and garlic, then before you add the broth, weigh it and cut it up. For this example, let’s pretend that you have four protein servings. Now for every other ingredient, add the equivalent of four servings.
Add your broth to the amount you like.
You can add barley, brown rice, quinoa, etc. Add the uncooked amount to total four cooked servings. (The label will tell you how much uncooked starch will provide your four servings.) Now add vegetables in an amount that works for four servings on your food plan.
Add the seasonings you like; oregano and basil, or cumin, or cayenne, or Penzey’s Spices Northwoods or Fox Point. Season it as you like it, and let it simmer for an hour or so.
Now, your portion is ¼ of the pot, because you have added four servings of all the foods in the pot you can eat ¼ of the mixture and let it account for your protein, starch, and vegetable servings.
If you like to use beans, lentils, split peas, tofu, tempeh, or edamame for your protein or starch, just use four servings in the pot, instead of the protein and starch.
Easy! Now to make it even easier! I have a cookbook on my website, “Delicious Recovery Volume 3” that will give you about 25 soup and stew recipes to try! And five chili recipes too! Get it now before the next snowstorm!
Blessings to you,