Healthy Takes on Your Favorite Soups
As the weather starts to cool as we take on the winter months, many people like to warm up with a delicious bowl of soup. January is National Soup Month, making it an excellent time to revisit some of your favorite soup recipes and improve their nutritional value with a few minor tweaks.
Healthy Stews
Beef stew is a go-to for a warm and hearty recipe for many people. However, beef stew calls for a lot of salt. Instead of salt, slow cook the meat with fresh herbs such as thyme, basil, oregano, and sage. The combination of fresh flavors will bring out the rest of the stew’s ingredients. Also, beef is tough meat, especially if it is not prepared correctly, and can be challenging for older adults to chew. Consider swapping out the beef for lean meat such as chicken.
Healthy Creamy Soups
Nothing beats the savory taste of a rich and creamy soup, but many creamy soups are rich with full-fat dairy products that may cause some gut discomfort. Consider these soup hacks the next time you’re preparing your favorite creamy soup.
Chicken Wild Rice Soup
Traditional chicken wild rice soups use a lot of heavy creams. Use low-fat or fat-free milk instead of heavy cream to cut down on thickness. You can also opt for low-sodium chicken broth and butter to lower the overall sodium of the dish. You can always add extra vegetables such as potatoes or mushrooms if you want additional nutrients.
Butternut Squash Soup
Most of the ingredients in butternut squash soup are relatively healthy, but like chicken wild rice, traditional recipes use lots of heavy creams. In butternut squash soup, you can substitute heavy cream for full-fat coconut milk. You can also replace any salt with a bit of curry and ginger for a spicy version.
Healthy Broth Soups
Broth-based soups are a go-to for many people, especially on sick days. Broth soups are great because they’re typically filled with tons of fresh vegetables, but depending on the type o broth you use, they can also contain a lot of sodium.
Chicken Noodle Soup
When making a low-sodium chicken noodle soup, the key is to stay away from canned ingredients. Instead of using canned vegetables or chicken, take the time to prepare everything fresh. All make sure to choose a low-sodium or sodium-free chicken broth or stock for the soup’s base.
Black Bean Soup
The main ingredient you’ll want to change in your black bean soup recipe is the beans. Black bean soup is a perfect source of vitamins with tons of vegetables and beans. Instead of using canned beans high in sodium, use dried beans. You will have to soak the beans overnight, so consider that when planning your meals.
General Tips for Making Soups Healthier
Soups are generally a pretty healthy meal, but there are ways you can turn any soup dish into an even more nutritious option.
- Choose low-sodium broth and stock. Unsalted or low-sodium means no added sodium in the broth or stock, which is better for your over health.
- Use alternative dairy products. If your soup calls for a lot of milk, cream, butter, and cheese, consider substituting those alternative dairy products made of soy, almonds, or cashews.
- Add more vegetables. Vegetables are a great source of vitamins and minerals. When in doubt, add more vegetables to any soup recipe for extra nutrients.
- Use lean meats. Instead of using fatty red meats such as steak or pork, use lean meats like chicken and turkey. Lean meats are easier to chew, making them less of a choking hazard.
How Visiting Angels Can Help
If you’re an older adult who needs help in the kitchen, consider hiring a professional caregiver from Visiting Angels. We offer part-time, full-time, and temporary care, including grocery shopping, meal preparations, and cooking. Our compassionate caregivers can also assist with light housekeeping, personal grooming, medication reminders, mobility, and more. Our Mobile office serves the greater Mobile and surrounding areas. If you’d like to learn more about our services, you can complete this online form or call us at 251.345.4100.