Traditionally, soup was considered a healthy food; however, as time has progressed, in the interest of convenience, unhealthy ingredients have been added to many soups – especially those in a can. If you enjoy soup and are trying to eat healthy, fret not! There are some very good soup recipes that you can make that are healthy and that will keep you full.
Cauliflower, Carrot and Broccoli Soup
Making this soup is simple. Mix a can of low-sodium chicken broth with some chopped up onion, cilantro, cauliflower, carrots and broccoli. Add a touch of cumin, chili powder and black pepper. Heat until the mixture begins to boil and then add one can of water. Reduce the heat to low and simmer until the vegetables are as tender as you would like.
You can serve this soup over whole wheat noodles to make it a little more filling. If you don’t want to serve it over the noodles, you can eat a whole wheat breadstick or eat a few whole wheat crackers.
Scrumptious Cream of Mushroom Soup
This is another simple soup that only takes about 10 minutes to fix. In a small pot, mix one can of low-sodium, low-fat cream of mushroom soup with half a can of skim milk or water. If you want a thick soup, use milk. If you want a thinner soup, use water. Add half a chopped onion and a half cup of shredded low-fat sharp cheddar cheese. Season it with a bold Cajun seasoning, such as More Spice Tony Chachere or a Zatarain’s seasoning. Mrs. Dash Hot and Spicy is a good choice if you want a sodium-free option. This soup is very creamy, so you may not need anything on the side; however, a plate of steamed broccoli is a good side dish. If you feel really adventurous, you can add some of the broccoli to the soup.
Seafood and Potato Soup
If you don’t mind spending a little time prepping, this soup is a yummy option that provides you with foods from every food group when you serve it with a whole grain breadstick. Get three or four whole potatoes and cut them into quarters. Cook the potatoes until they are soft. While they are cooking, get a few ears of corn and carefully slice off the kernels into a bowl. Chop up one small onion and one garlic clove. Shred a half cup of low-fat sharp cheddar cheese. Mix one can of evaporated skim milk with one can of low-sodium chicken broth. Heat it until it just begins to boil. Add the quartered potatoes, corn, onion, garlic and cheese. Bring this mixture to a boil then turn down the heat to low. Allow it to simmer for approximately five minutes or until the cheese is melted. Stir it often while it is simmering. Add one teaspoon of lemon juice, a package of frozen crawfish tails, about ½ pound of shrimp (if uncooked, cook, peel and devein beforehand) and a ½ pound of crabs legs. Stir the soup and heat it until the seafood is warm. Don’t cook the seafood too long, as the shrimp and crawfish will become tough if you overcook it.
Just remember that no matter what ingredients are in a soup, you should eat sensible portions because without moderation, even the healthiest soups can become unhealthy.
The Health Local Staff is a team of writers and experts dedicated to bringing you the latest health, nutrition and lifestyle information at www.healthlocal.ca.