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Healthy Soups

<Healthy soups are the best way to fill up and get satiated on healthy meals. Vegetables soups and broth, especially the non creamy and low fat soup, help to curb your appetite leading you to consumer fewer calories. Studies indicate that taking soups before  your main meal, can reduce your calorie intake by up to 20 percent.

healthy soups

healthy soups

You have to spoon the soup, smell it, slurp it,  taste it, chew it and eventually  swallow it. You may end up feeling full faster, after consuming less compared to taking regular foods. That whole process is certain to slow you down, considering that slow eaters also tend to fill up faster. Besides you get a fuller taste and enjoyment from their food.

Favorite healthy soups can be a quick way to stimulate your senses, Their captivating aromas and taste can occupy your taste buds just after getting into your nose. Soups also engage your eyes with their natural bold colors, enticing you further even if your interest was particularly low.

Canned soups should be evaluated with caution though. Their cream and fat content could easily surpass recommended levels for healthy living. Special consideration should be taken on the nutritional content of canned soups before purchase.

Always study the labels carefully before making your purchases. As a general guideline, try to ensure that the canned soup has as much nutrients in it and no additives that may be harmful to your body, including too much sodium. One cup or serving of the soup should contain the following:

  • fats         3 grams or less to maintain a heart.
  • calories  250 or less to keep a check on your diet.
  • sodium   600 mg or less.
  • fiber       3 grams for a healthy supply of energy.

To increase the flavor of your healthy soups add herbs and spices. Try out different spices and herbs like ginger, garlic, oregano, parsley leaves, basil and pepper. Reduce your salt intake by choosing some salt free blends of dash. Avoid using too many spices and herbs in your soup recipes.

Calcium and proteins that are low or free of fat also make good additions to your soup. Consider adding milk to your soup to reduce its sodium content. Also preferable is soya milk fortified with proteins, this can be used to blend the soup rather than water, cream or whole milk. Skim milk, non fat powdered milk and evaporated skim milk make good protein and calcium options for healthy soups.

To increase the vitamin, fiber and mineral content in your soups, stir in left over or frozen vegetables. Spinach, broccoli, corn, celery, potatoes and carrots are rich sources of vitamins, minerals and fiber. These also make the best healthy soup recipes. Add beans, barley, whole grains,, lentils, Lima beans, black beans, brown rice and whole wheat pasta for a fuller supply of fiber.

Healthy Soups Ingredients for Carrot and Leek Soup

  • Two large potatoes.
  • 1/4 kg or a pound of carrots.
  • A bunch of leeks.
  • Two tablespoons of olive oil.
  • 1 liter chicken water or stock.
  • Salt and pepper to taste.
  • Some of fresh milk.

How to Make Your Own Chicken Stock

When roasting or making your own chicken, you can take advantage and prepare some quality chicken stock from preferably the raw bones. Break up the bones and drop in some roughly cut carrots, celery  and onions in a large pot. Cover with water until well immersed and bring to a boil before letting it simmer for 2 to 3 hours.

healthy soups

healthy soups

Add some parsley, salt and pepper to the concoction and skim off the foam. Allow it to simmer and finally drain and strain the contents. After letting it cool down, skim off the fat and  freeze.

Making the Carrot and Lentil Soup

  • Peel the carrots and potatoes.
  • Wash and remove the roots off the leeks, before cutting off the white parts including the leaves.
  • Grate the carrots and cube the potatoes.
  • Heat the olive oil  in a medium sized pan before adding the vegetables and cover.
  • Let the veggies simmer on a slow cooker for about five minutes, slide the pan from beneath them to prevent sticking and burning.
  • Add in the chicken stock and stir in with the pepper and salt.
  • Stir gently as it  comes to a boil and let it simmer for about 30 minutes or until the vegetables soften, continue stirring.
  • Turn off the heat and let it cool down before using a blender or processor to puree the mixture.
  • Turn the heat on and stir in with some milk to your desired consistency.
  • Pour the final mixture into a bowl and serve with bread or rolls.

Healthy Butternut Squash Soups :Ingredients

  • 1 to 2 cups of coconut cream.
  • 1 very large butternut.
  • 1 large red or brown onion.
  • Chilly or curry spice and a couple of garlic chives.

Making the Butternut Squash Soup

  • Peel the butternut and onion.
  • Dice the butternut and chop the onion.
  • Put the onions and butternut in a steamer and steam till they are cooked.
  • Put the cooked onions in a blender with the curry or chilly spice and the coconut cream and blend in stages to avoid overloading the blender. Remember to keep tasting to maintain your palates desire.
  • Put the blended coconut cream, spices, butternut and onion mixture in a serving bowl once you finish blending.
  • Chop the garlic together with any other herbs and spices of your choice and sprinkle them over the top of the soup bowl.
  • You can serve some large romaine lettuce leaves for dipping into the soup, this portion can serve about 6 people.
  • This healthy soups recipe is served best even without salt.
  • The coconut can be easily purchased in the supermarket, the best option would be to get the coconut in water. Avoid unnecessary additives in your coconut that may not add any health benefits. Alternatively you could use fresh coconut flesh, blended with some water.

Cream of Broccoli Soup Recipe : Ingredients

  • 8 small or medium sized potatoes.
  • 2 large heads of broccoli.
  • One large onion.
  • 2 cups of coconut cream.
  • Chilly or curry spice and some garlic chives.

Making the Broccoli Soup

  • Peel your onions and potatoes.
  • Dice the potatoes and chop the onions and broccoli into pieces.
  • Put the three in a steamer and steam until they are done.
  • Push the cooked veggies into a blender and blend with coconut cream, curry and chilly spice.
  • After blending the mixture, put it in a serving bowl and add some chopped garlic chives into the soup. This healthy soups recipe is more satisfying and delicious when garnished with cherry tomatoes.
  • Served with a big salad, the soup can serve about 6 people.

Healthy Mushroom Soups Recipe: Ingredients

  • Button mushrooms.
  • The Portobello type of mushrooms.
  • 1 huge onion.
  • A cup or two of cream from coconut.
  • Chilly and or curry spice.

Making the Mushroom Soup

  • Peel and chop the onions.
  • Chop your mushroom into big pieces.
  • Combine all your ingredients into a pot and cook on medium high heat stirring the mixture now and then.
  • Let the mixture cool down once it has boiled and place it in a serving bowl.
  • You could add in some basil leaves before serving up to 4 people.

    healthy soups

    healthy soups

Chunky Butternut Curry: Ingredients

  • 1 large butternut.
  • One large sized head of broccoli.
  • 2 large sized onions.
  • 500 grams of Mushrooms.
  • Baby corn 200grams.
  • 4 cups of milk extracted from coconuts.
  • 2 tablespoons of curry powder.

Making the Chunky Butternut Curry

  • Chop the butternut into small cubes without peeling.
  • Chop the onions and place them in a pot with the butternut.
  • Add in the curry spice and coconut milk and cook until the butter nuts are soft.
  • Add in the broccoli and cook a while before adding the mushrooms and corn.
  • Let the mushrooms and corn boil for about five minutes.
  • This soup could be served with some brown rice or cauliflower rice.

These healthy recipes can be made in larger quantities and frozen for consumption over an entire week. They are nutritious for sick people getting back to health as well as healthy people maintaining their good health. Healthy soups are also a good way to introduce weaned babies to solid food.

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