Simply Soup, Simply Delicious

A hot bowl of hearty soup on a cool, fall day is an ultimate comfort food. Turns out, the simple fare boasts many benefits. Soup-based meals can help stretch your food dollars and offer a variety of quick, easy, healthy eating
options.

For a healthy and hearty snack, try a microwavable container of soup instead of heading to the vending machine. Low-fat bean or vegetable soups are a nutritious snack and are a way to fill up without extra calories.

To tame the appetite, some studies show that, at least in the short run, soup at the start of a meal may help to take the edge
off your appetite. This is a helpful strategy to stay on track with those New Year’s resolutions to lose a few extra pounds. Before you head out to a late dinner or party, enjoy a cup of soup to help you avoid overeating.

Utilize leftover vegetables, cooked beans and meats by adding them to canned soups to provide a hearty, homemade flavor. This smart use of leftovers provides easy lunch meals for the entire family.

Many favorite soups are cream- and cheese-based, which can add unwanted calories to your meal. Update creamed soup recipes by substituting low-fat milk, yogurt or cottage cheese for whole milk, whipping cream and half-n-half.

Boost the nutrient content of soups by adding pureed beans, potatoes, pasta or other vegetables and nonfat dry milk powder. Another option is to puree part of the soup and add it back as the thickener.

Skim and remove the fat before serving soup. Every tablespoon of fat removed from the surface of soup removes about 120 calories and 13 fat grams. Fat in soups collects on the surface because it is lighter than water, thus making it easy to skim off. Fat hardens when soup is chilled and becomes easy to remove from refrigerated soups and stews. If you are in a hurry, try adding a few ice cubes to the soup. As soon as the fat congeals around the ice, remove it.

Freezing soup can help save time by cutting down on preparation. To save time during the busy work week, try cooking a batch of soup on the weekend and store in the freezer. Before freezing, divide hot soup into small containers or shallow pans, and stir the soup as it cools. This allows less time for bacterial growth. Once cooled, quickly transfer soup to moisture- and vapor-proof freezer containers. Use small containers to allow food to freeze quickly. Remember that soups and other liquids expand when they freeze; therefore, leave about ½-inch space below the rim. Thaw frozen foods in the refrigerator or in the microwave, never at room temperature.