Fighting the Winter Cold with Soup

Temperatures are dropping and as a result we’re turning to warm, comforting foods.  Before you turn to foods loaded with cheese, pasta and high fat meats, you may want to think again.  These traditional comfort foods are loaded with calories, fat and refined carbohydrates.  Instead, why not try some soup?!  Soup is warm, filling and quite comforting.

Basic Soup Guidelines

  • Avoid any soups with cream, instead go with a broth-based soup
  • Choose vegetable, chicken or bean based soups rather than cheese or red meat (beef, meatball, pork, sausage) based soups
  • Limit sodium – choose low sodium whenever given an option
  • Read labels – watch out for monosodium glutamate (MSG)
  • Choose a soup with less saturated fat (if you avoid cream, milk and red meat this shouldn’t be hard!)

Some of my Favorites

Make your Own!

  • Soup is so easy to make, and freezes incredibly well.
  • I love using my immersion blender for pureed soups that seem creamy without any cream!  (ie: butternut squash, parsnip, asparagus, and leek).  You’d be surprised how many vegetables puree up into a beautiful bowl of soup.
  • You don’t need to follow a recipe; just sauté vegetables in a little olive oil (season with salt, pepper, herbs and spices) add low sodium vegetable or chicken broth.  You can add in beans, whole wheat pasta, chicken, whatever you have in your fridge or pantry!
  • Some of my favorite soups to make are lentil, butternut squash, vegetable, white bean and vegetarian chili.

Make it a Meal

  • If it’s a mostly vegetable soup you will want to add some sort of protein to it.  One of my favorite go to additions is a “healthy” grilled cheese.  Take 2 slices of whole wheat bread and add 1 or 2 slices of low-fat cheese, place on a skillet coated with cooking spray and you have a delicious warm and filling lunch.
  • If it’s a bean or chicken based soup then you most likely have enough protein.  You can a side salad and some whole grain crackers for crunch.
  • If you’re out to eat – pairing a cup of soup with a 1/2 sandwich is a great option too!

What is your favorite soup?

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7 Responses

  1. I also really love Tabatchnik frozen soup! Its ingredients are so wholesome! Yay for kosher.

  2. Love you site!!

  3. My favorite soup is Portuguese soup w/linguica, potatoes and kale . . . SO hearty, flavorful and satisfying (if a little bit of a splurge). Trader Joe’s and Whole Foods have some good soups that are packed in aeseptic packs, not cans, so you don’t have a BPA issue. I like the creamy tomato one and the black bean one from TJ’s.

  4. I love soup but I rarely eat it for dinner (sometimes for lunch when I’m in a hurry). I think it’s time to bring soup back into my life! 😀

  5. Oh and if you haven’t already, check out my somersaults giveaway! 🙂

  6. That’s a nice article. However would any chicken soup suffice, or do we have to look into the ingredients that go into the soup? I happen to know one place which sells great oriental soup. I hope to get the recipe from him soon, and I hope to be able to translate it from Mandarin to English.

  7. Super post, I like these posts most of all.
    Practical information that everyone can use

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