Thursday, November 6, 2008
As the weather turns colder, many of us crave a warm, hearty dish to thaw our insides and keep us going. Among the healthier and warmer options are soups. Ingredients such as beans, lentils and other vegetables offer protein, fiber and flavor without a high number of calories.
Some soups are healthier than others, however. Nancy Donahey, Lawrence nutritionist, says to look for soups with non-starchy vegetables such as green beans, carrots, celery and onions. Starchy vegetables, such as corn and potatoes, contain more calories and carbohydrates. Donahey also says that cheese-based soups or creamy soups have a higher fat content. These tend to be made with cream or whole milk, which contain saturated fat. Donahey says broth-based soups are healthier and can be just as filling as creamy soups.
If you still prefer cream-based soups, Adrienne Baxter, dietician at the University of Kansas Medical Center, offers a few tips. For those who make their soups at home, create the cream base with low-fat milk. If you want a thicker but healthier base, Baxter says you can also use low-fat canned milk.
When it comes to meat, Baxter recommends using a leaner-cut beef as opposed to ground chuck. As for vegetables, lentils and barley are an excellent source of whole grain and dietary fiber, as are chickpeas, garbanzo beans and kidney beans, which can also add a Mediterranean or Italian touch to your soup. Donahey also recommends all-bean soups as a good source of protein and vitamins.
So, if you’re cold and looking to indulge in a warm dish, grab a bowl of soup and take a healthy bite.
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