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Soups On!

Jennifer Carter MS, RD, LDN, CDE

You don’t need a fancy recipe to make a great meal this winter. With a few ingredients and a few minutes of your time, you can prepare a hearty and healthy meal. Start with a stock

Keep a few boxes of no-salt added stock in the pantry so you can make soup all winter long. It’s easy and inexpensive to make your stock own too. Simply add bones from a roasted chicken, beef or ham, cover with water and simmer on the stove or in a crock pot. Use right away or freeze for later use.

Tip: Freeze stock in a ice tray. Once frozen, store cubes in a freezer bag. This allows you to use as much or as little as you like. Try using stock in place of water to flavor rice and vegetable dishes!

Add lots of vegetables! Some of our favorites include tomatoes, zucchini, carrots, peppers, and greens, like kale, spinach and escarole. Soup is a great way to introduce new vegetables to your family.

Don’t forget to add protein.

Soup is a great way to use up any leftover meat or poultry you have in the fridge.  No meat on hand, or prefer a meatless meal? Beans are an excellent source of both protein and fiber and are a great addition to most soups. Dry beans are an inexpensive option, but to save time, no-salt-added canned beans are also an excellent choice. Qunioa is a protein-rich grain that can be added to soup in place of rice or pasta.

Did you know: Most aluminum cans are lined with BPA (Bisphenol A), the same chemical that was banned from baby bottles in 2012. Some companies are now using BPA free cans – check the natural/organic aisle of your supermarket for BPA free options.

Think you don’t have the time to make soup? Think again! One of my favorite ways to make soup is to add all ingredients to the crock pot and let it cook for 4-6 hours on high or 8-10 hours on low.

Some of our favorite soups & Ingredients:

Chicken & Quinoa:

1 quart chicken stock

Leftover chicken, chopped

1 onion, chopped

1 clove garlic

Chopped carrots & celery and other vegetables your choice (as much as you like)

1 cup quinoa

Chicken tortilla soup

1 Quart Chicken stock

1 jar of low-sodium salsa

2 chopped peppers (we like sweet red peppers)

1 onion, diced

1 clove garlic

Leftover chicken

1 can or 2 cups black beans or cannelini beans

(For a vegetarian soup, skip the chicken and add  extra beans)

This is my kids favorite, because we add tortilla chips at the end!

Green soup

1 quart vegetable stock

4 potatoes (white or sweet) or 1 turnip, cubed

1 can or 2 cups kidney beans or cannelini beans

1 bunch kale or escarole

8 oz. Turkey linguica or chicken sausage, thinly sliced

Add more of your favorite vegetables(try carrots, green beans, diced tomato, summer squash, zucchini or whatever your have on hand!)

Enjoy!

Family Pizza Night!! Watch this video to see how easy it can be to get the kids involved in the kitchen

Dr. Bornstein and his family love to participate with the CSA (Community Supported Agriculture) program at Langwater Farm in Easton.  A great way to support local business and healthy eating, as well as trying new foods. 

Check out this delicious recipe!

Mustardy Kale Salad