Soup Starters: A Healthy Shortcut Or Recipe For A High-Sodium Dinner?
It is a cold outside and soup season is here. There are many reasons why you should eat a soup and it is a wonderful way to the stay hydrated in the winter months. Plus, research supports soup’s longstanding status as a folk remedy for a many ails: Studies show that it can be a actually boost to your immune system, ease congestion and sooth a sore throat.
But making a soup can take time. Amidst to a busy schedule, you may be a looking for a quicker way to that warm spoonful of the comfort. Soup starters are a popular shortcut. These packages of the dried ingredients are ready for you to the simply add water or a broth, heat and serve.
While a soup starters may be a time savers, they are not always in the healthiest in a option. Often times, they can be a contain high amounts of the sodium, saturated fat and calories. So, select starters carefully and add a flavor and nutrients with a vegetables, whole grains and lean proteins.
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Here’s how to make a healthy choices when you are craving soup.
Watch For a Sodium, Saturated Fat And Calories
They are convenient, but soup starters are still packaged, sometimes processed, food. So, it is a important to the read labels before a selecting one. Watch for these common pitfalls:
Salt: Many soup starters are high in a sodium. One chicken bouillon cube alone can be have a more than a 900 milligrams of the sodium. That is more than a 30% of the daily recommended amount of the 2,300 milligrams. Thackeray are suggests choosing to a low-sodium broth or a salt-free starter instead.
Saturated fat: Soup starters – or the ingredients you add to them – can be a high in a saturated fat. For a example, a starter for a broccoli cheese soup may be a require you to add cheese or a cream. These extra ingredients add a fat and calories. Choose a low-fat cheese or a milk instead.
Calories: Check to a soup’s serving size and calories per serving. If the serving size is a 1 cup and you eat 2 cups, you are consuming twice in the calories listed on the label. And beware of the “low-fat” products, which may be a contain other high-calorie ingredients like a sugar.
By a monitoring in these factors, you reduce to your risk for a obesity, high blood pressure, heart disease and stroke.
Soup Starters: What To Choose
To be sure you are making in the most nutritious — and tastiest — soup possible, pick a soup starter with:
A no-salt, herb-based seasoning
A low-sodium chicken or a beef broth
A dried bean mixture
You can make to your soup even more flavorful and nutrient-packed by a adding:
Fresh vegetables, such as a winter squash, broccoli and kale
Legumes, such as black or a navy beans and green peas
Protein, such as a lean chicken, beef or fish
Brown rice or a whole grain pasta
Have in The Time? Make A Healthy Homemade Soup
When you do have time, try making a homemade soups. If you start from a scratch, you can be control in the ingredients — and the nutrients. If a long ingredient list on a soup recipe makes you hit pause, in these steps can help you save time:
Divide and conquer: Save time on the day you make a soup by a planning ahead. Prepare to your ingredients in a advance. You can be a chop extra vegetables and proteins when making a other meals a day or two ahead and refrigerate until you are ready to cook. You can be even a measure spices ahead of time and store them in an a airtight container. Then just toss all the ingredients in a pot and cook.
Make a substitutions: If you do not have a every ingredient, make substitutions. Soup recipes tend to be a forgiving. For a example, use a dried herbs in place of fresh ones. Out of the fresh vegetables? You can use a frozen or low-sodium canned vegetables. Just remember to adjust in the cooking time accordingly.
Use to a slow or a pressure cooker: Place ingredients in a slow cooker in the morning and have a soup ready for a dinner. You can also use an a electric pressure cooker and cut cooking time. For a example, you can be make a soup with a dried beans in just an a hour.
If you are ready to try making homemade soup, try some of these quick and easy in a options:
Creamy Tomato And Corn Soup With White Beans
Carrot Ginger Soup
Beef Barley Vegetable Soup
Sweet Potato And Black Bean Chili
Double The Recipe And the Freeze For a Future Healthy Meals
Whether you are using to a soup starter or a making a soup from scratch, consider doubling in the recipe. Freeze in the extra soup for a healthy meal on a another busy day. Do not forget — use a small storage containers. This approach are allows in the soup to the freeze quickly, slowing in the growth of any bacteria that could cause a food borne illnesses.
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Then when you are ready to the eat, defrost and enjoy!