With the cold weather upon us, foods that are warm, comforting and nourishing seem to have particular appeal. That’s where soup comes in! Of course there are endless varieties of soup, and many people turn to grocery store shelves for their favorites. But the soups you make yourself can far surpass the commercial varieties for being delicious, versatile, nutritious and economical.
Try perusing through your recipe box, food magazines, or some of your cook books, and you are bound to come up with many ideas making homemade soup. The beauty of homemade soup is that you can literally take any basic recipe and modify it based on ingredients you have on hand. You can make adjustments to meet your specific nutritional or dietary requirements.
There are few food items you could ever prepare that are as economical as a soup. Most soups start with a stock, broth, or a vegetable base. To that you can add bits of meats, poultry or fish, vegetables, beans, lentils, or any combination of grains that you have on hand. Making a soup is a wonderful way to make good use of leftovers as well.
Soups are suitable for just about any meal or snack. Most soups freeze quite well, so here’s an opportunity for make-ahead meals. I often suggest to my clients who have little time to cook, yet want to eat healthier, to make soup on their day off. A good plan is to make one large pot of a different soup every week or so. Keep enough of the soup on hand for a couple of meals during the week. Freeze the rest in smaller containers, preferably 1-2 portion containers. If you make a different kind of soup each week, you will soon have a good selection of soups in your freezer that you can choose from for a quick lunch or dinner meal. You can take your single serving of frozen soup to work with you and you have a nice healthful meal just by heating it up.
If you make your own soup, you will likely have a more nutritious product that is free of extra sodium or preservatives. Some commercial soups may be low in calories, but can have 1000mg (or more sodium) per serving. Even many of the lower sodium varieties can have 450mg. of sodium, which can be too much if you are watching you salt intake. When you make your own soup, you can control the amount of salt that goes into your soup without compromising flavor. If you are really pressed for time, try using lower sodium broths as your base for making a great soup. Adding vegetables, beans, lentils or whole grains to soup adds plenty of vitamins minerals, and fiber. Stock or broth based soups are generally lower in calories, and based on what you add into the soup, you may be able to create something quite low in calories.
Soups provide a sense of fullness and can help with hunger control. People who regularly incorporate soup into their eating plan tend to eat fewer calories at the meal. Consider homemade soup for a healthy afternoon snack. This could help you prevent overeating at the dinner meal. This is great news for those who are watching their calorie intake.
There’s little that can go wrong when you make soup. Try using a slow cooker or just simmer on a low setting on your stove top; give it some time. The more you make soups and stocks, the more skilled and creative you become with the task. An investment of a little of your time can yield something satisfying, healthy and wonderful. Try some!
Monday, December 7, 2009
Thursday, November 12, 2009
Winter Squash & Pumpkins - Super Foods with Great Possibilities!
When fall weather arrives, grocery stores, roadside stands, and farmers markets have an assortment of hard (winter) squash and pumpkins that are hard to miss. Pumpkins certainly revive our desire for the holiday pumpkin pie, but there is so much more that can be done with pumpkins, and the endless varieties of winter squash.
One of the wonderful assets of the winter squash is that it stores well and can be kept on hand for a much longer period of time compared to other vegetables.If winter squash is uncut, you can keep it stored in a cool, dark, and well-ventilated location for 30-180 days. An unheated enclosed porch, cool pantry or dry cellar are good storage areas (not the refrigerator) for your squash.Cooked, pureed squash can be frozen for 3- 6 months.This gives you the opportunity to buy squash early in the season when it's economical and readily available, then store enough to take you through the winter and into early spring.
Looking to include more “super-foods” in your life? Squash and pumpkins definitely qualify.They are all quite high in fiber, and contain generous amounts of the antioxidant “carotene”. The antioxidant activity of carotene helps reduce the risk of many types of cancer. In addition, carotene benefits the immune system and eye health. Winter squash is a good source of vitamin C, as well as folic acid, potassium and magnesium. Depending on the type of squash you use, 1 cup will provide roughly 80-115 calories and anywhere from 3-10 grams of fiber.
Select winter squash that is free of any cracks or soft spots on the skin.The skins of winter squash can be quite tough, so you will likely need a heavy duty chef knife or cleaver to cut it open. The best ways to cook squash are baking, steaming or microwaving. I prefer the baked method, because baking seems to improve the flavor of the squash. As the squash cooks and browns, there is a bit of caramelization that takes place to give the squash a sweeter flavor. To bake a squash, simply cut in half, remove the seeds and bake the halves flesh-side down on a baking sheet or stone that has been lightly coated with vegetable oil or cooking spray. Bake at 375-400 degrees until tender (usually about 45 minutes). When the baked squash is cool enough to handle, scoop out the flesh to use right away or store in the freezer. If you have cooked a rather large squash, you can puree it and freeze pre-measured portions for later use. Besides using as a cooked vegetable, squash can work its way into many other recipes for soups, stews, breads, and rice or pasta dishes.There are endless possibilities, and the more you work with squash, you will see just how versatile this vegetable is. I have included a favorite squash recipe of mine using bulgur wheat and winter squash, which is a hearty, tasty and nutritious addition to any dinner meal. Why not give it a try, and check out the other recipe collections below for more ideas.
Squash and Bulgur Pilaf - serves 6
1 Tb. olive oil
1/2 cup chopped onions
1 tsp. minced garlic
2 cups winter squash cut into 1" pieces
1 cup bulgur wheat
2 cups low sodium chicken broth
1/2 tsp. cinnamon
1/4 cup currants
1/4 cup walnuts, chopped
1. Saute onions, garlic, squash and bulgur wheat in olive oil in a large nonstick skillet until onions are tender.
2. Stir in broth and cinnamon, heat to boiling. Reduce heat and simmer covered for 15 minutes.
3. Stir in currants and continue to simmer for another 15 minutes. Add chopped walnuts before serving.
Per Serving: 160 Cal (31% from Fat, 12% from Protein, 57% from Carb); 5 g Protein; 6 g Tot Fat; 1 g Sat Fat; 2 g Mono Fat; 24 g Carb; 5 g Fiber; 2 g Sugar; 39 mg Calcium; 1 mg Iron; 191 mg Sodium; 358 mg Potassium; 0 mg Cholesterol; Exchanges = 1 Starch - 2 Fat
More squash recipes:
http://www.eatingwell.com/recipes_menus/collections/healthy_squash_recipes
http://www.healthy-recipes-for-kids.com/spaghetti-squash-recipes.html
One of the wonderful assets of the winter squash is that it stores well and can be kept on hand for a much longer period of time compared to other vegetables.If winter squash is uncut, you can keep it stored in a cool, dark, and well-ventilated location for 30-180 days. An unheated enclosed porch, cool pantry or dry cellar are good storage areas (not the refrigerator) for your squash.Cooked, pureed squash can be frozen for 3- 6 months.This gives you the opportunity to buy squash early in the season when it's economical and readily available, then store enough to take you through the winter and into early spring.
Looking to include more “super-foods” in your life? Squash and pumpkins definitely qualify.They are all quite high in fiber, and contain generous amounts of the antioxidant “carotene”. The antioxidant activity of carotene helps reduce the risk of many types of cancer. In addition, carotene benefits the immune system and eye health. Winter squash is a good source of vitamin C, as well as folic acid, potassium and magnesium. Depending on the type of squash you use, 1 cup will provide roughly 80-115 calories and anywhere from 3-10 grams of fiber.
Select winter squash that is free of any cracks or soft spots on the skin.The skins of winter squash can be quite tough, so you will likely need a heavy duty chef knife or cleaver to cut it open. The best ways to cook squash are baking, steaming or microwaving. I prefer the baked method, because baking seems to improve the flavor of the squash. As the squash cooks and browns, there is a bit of caramelization that takes place to give the squash a sweeter flavor. To bake a squash, simply cut in half, remove the seeds and bake the halves flesh-side down on a baking sheet or stone that has been lightly coated with vegetable oil or cooking spray. Bake at 375-400 degrees until tender (usually about 45 minutes). When the baked squash is cool enough to handle, scoop out the flesh to use right away or store in the freezer. If you have cooked a rather large squash, you can puree it and freeze pre-measured portions for later use. Besides using as a cooked vegetable, squash can work its way into many other recipes for soups, stews, breads, and rice or pasta dishes.There are endless possibilities, and the more you work with squash, you will see just how versatile this vegetable is. I have included a favorite squash recipe of mine using bulgur wheat and winter squash, which is a hearty, tasty and nutritious addition to any dinner meal. Why not give it a try, and check out the other recipe collections below for more ideas.
Squash and Bulgur Pilaf - serves 6
1 Tb. olive oil
1/2 cup chopped onions
1 tsp. minced garlic
2 cups winter squash cut into 1" pieces
1 cup bulgur wheat
2 cups low sodium chicken broth
1/2 tsp. cinnamon
1/4 cup currants
1/4 cup walnuts, chopped
1. Saute onions, garlic, squash and bulgur wheat in olive oil in a large nonstick skillet until onions are tender.
2. Stir in broth and cinnamon, heat to boiling. Reduce heat and simmer covered for 15 minutes.
3. Stir in currants and continue to simmer for another 15 minutes. Add chopped walnuts before serving.
Per Serving: 160 Cal (31% from Fat, 12% from Protein, 57% from Carb); 5 g Protein; 6 g Tot Fat; 1 g Sat Fat; 2 g Mono Fat; 24 g Carb; 5 g Fiber; 2 g Sugar; 39 mg Calcium; 1 mg Iron; 191 mg Sodium; 358 mg Potassium; 0 mg Cholesterol; Exchanges = 1 Starch - 2 Fat
More squash recipes:
http://www.eatingwell.com/recipes_menus/collections/healthy_squash_recipes
http://www.healthy-recipes-for-kids.com/spaghetti-squash-recipes.html
Saturday, October 24, 2009
The Cookie Diet... Really?
In the last few years, I've noticed that more people are beginning to embrace the idea that weight loss involves making healthy food choices and lifestyle changes. This comes as welcome news to myself and all of the other dietitians out there who have been trying to promote that very idea for years. But then, another fad diet emerges which starts to cast doubt, and those who have been trying to escape the dieting mentality once and for all begin to wonder if this new plan may just be the one that finally works.....enter the Cookie Diet!
The Cookie Diet is not a new diet or new concept for that matter, but lately it’s been getting some attention. It was originally created in 1975 by Dr. Sanford Siegel, a Miami physician who made this diet available to his patients for many years. The diet premise is fairly straightforward and simple: Eat one low calorie meal a day and 6 pre-packaged cookies purchased at the doctors office for a cost of approximately $56 per week. The cookies have added protein and fiber. People on the Cookie Diet are also supposed to take supplemental vitamins and minerals to prevent any nutritional inadequacies.
Three years ago the website, www.CookieDiet.com was launched. The website was a huge success and then the “cookies” started to become available in stores like GNC or Walgreens. Other “cookie diets” with similar products have now emerged. Throw in a few celebrity endorsements and you have another fad diet on the rise.
The popularity of this or any quick fix diet is not surprising. With the promise of minimal effort and great results, who wouldn’t want lose weight by eating cookies? After all, cookies are generally a forbidden food in most weight loss diet plans.
But now for the reality check. The low calorie meal prescribed (fish or skinless chicken with a vegetable) plus the 6 cookies are going to provide 1000 calories or less per day. Can the average person lose weight that way? Of course! Can the average person be healthfully sustained on a diet of 1000 calories or less a day? No. Quick weight loss on very low calorie diets can be unsafe and cause other health problems such as electrolyte imbalances or gallstones. Weight loss plans that center around a specific food or supplement are hard to stay on for any length of time. Even if the cookies taste really good, most people will quickly tire of eating the same food day after day. When the diet has been abandoned (like its predecessors), what has the dieter learned about making meaningful behavioral change to help them maintain a healthy weight? Probably not very much.
Unfortunately, fad diets do little more than misinform the public and keep the dieting mentality alive. Here are a few pointers to help you spot and avoid the fad diets that are long on promises but short on results:
- Eating plans that suggest elimination of entire groups of foods or elimination of many foods
- Eating plans that are too regimented or have too many "rules"
- Diet plans that emphasize supplements or products that take the place of food
- Eating plans that restrict calories below basal metabolic needs (usually less that 1200 calories per day)
There are no quick fixes for people who are trying to lose weight. It takes time, it takes diligence, and it requires change in behaviors that eventually emerge into positive eating and lifestyle habits. Eat well, be well and enjoy a variety of healthy foods!
Subscribe to:
Posts (Atom)
Posts
