Family Meals: a Cornucopia of Benefits

There’s something so comforting, warming, and nostalgic about soup. I mean, who doesn’t want chicken noodle soup when they’re sick, or chili after a cold day playing in the snow? Now, you might be thinking, “Yeah, I love soup...as an appetizer!” Soup is often not viewed as satiating enough to be a meal unless it’s full of cream and calories. Lighter soups are often paired with bread, salad, and even large entrées. However, soup done right can be filling, healthy, and all you need for you next meal. There are a few tricks I can teach you to make your next soup a “souper star!” Forgive me...I had to say it!Veggies, veggies, veggiesSoup is the perfect vehicle to pack in an array of vegetables. Aim to include at least 3 vegetables of different colors, preferably. The color of vegetables is important, because it corresponds with various nutrients and phytochemicals your body needs. Each color contains vital nutrients, including vitamins, that play important roles in disease prevention and overall health. Also, veggies provide fiber to fill you up so you’re not as hungry throughout the rest of the day.Pack in proteinIt’s important to get adequate protein at every meal. In soup, it can come in a variety of forms. Meat, legumes, whole grains, Greek yogurt, and tofu can all be great additions to help your soup pack a powerful punch and feel like a real meal. For vegans or vegetarians, if your soup is still lacking, try adding in a vegan protein powder. This works well for strongly-flavored, thick soups like stews, curry, etc. However, make sure you don’t use a sweet protein powder if you want a salty flavor. I made the mistake of mixing vanilla vegan protein powder with lentil soup once. Yuck!Replace the creamCreamy chicken and wild rice, loaded potato, butternut bisque, creamy tomato...no doubt creamy based soups are popular and yummy! However, they’re also loaded with calories and saturated fat. Instead, replace the cream with nonfat Greek yogurt (add at the end to prevent curdling), a basic white roux, milk and cornstarch, silken tofu, or a vegetable puree (such as cauliflower, potato, or butternut squash). The type of sub you choose will depend on your soup, but you can definitely enjoy creamy soup without the heavy cream.Watch the sodiumThe biggest pitfall that keeps soup from entering the nutrition big leagues is the sodium content. Most soups are high in sodium. Even if you don’t add salt to your soup, it still might be super high from canned goods, processed foods, and salty seasoning mixes. The average American diet is super high in salt, and we’ve come to expect all food to be well-salted. To make soup a nutritious super star, aim to have your soup be maximum 700 mg per serving (preferably much lower). Skip canned items and go for fresh or frozen. If you need to get canned foods, buy a low-sodium version and rinse the contents well. Be careful with sodium-packed items like soy sauce, bouillon, spice mixes, etc. Now, once you take out the salt, it might seem like your soup is lacking in flavor. To make up for that, be sure to load up on fresh herbs and spices. For a salty flavor, my favorite substitute is vinegar, which taste salty without the sodium. My favorites are red wine and balsamic. Believe me, you can get big flavor without the salt shaker.Keep it wholeHave fun with your soup and add in any seasonal whole foods you’d like. Soup is a great way to use leftovers or large garden harvests. Just aim to keep the ingredients whole. Whole grains, vegetables, lean meats, legumes, fresh herbs, and spices are all great. Try to avoid lots of processed foods like cream-based soups, mixes, processed cheese, etc. Often, when I have lots of veggies to use such as zucchini, broccoli, onions, green beans, potatoes, carrots, and celery, I’ll chop them all up and put them either in a tomato-based soup with a little balsamic vinegar or with chicken and lots of fresh herbs. Soup is one of those foods that just needs a big pot and fresh ingredients, but for recipe lovers, check out the soup recipes on our blog.By making a few changes, you can have a delicious, comforting soup, healthy enough to make the nutrition big leagues. So grab a spoon and let's get cooking!Megan Ostler MS, RDNiFit DietitianSoup Recipes SamplingsSlow Cooker Beef and Barley Stewhttp://www.ifit.com/blog/slow-cooker-beef-and-barley-stew/Skinny Loaded Baked Potato Souphttp://www.ifit.com/blog/skinny-loaded-baked-potato-soup/Thai Carrot Souphttp://www.ifit.com/blog/thai-carrot-soup/WARNING: This post is not intended to replace the advice of a medical professional. The above information should not be used to diagnose, treat, or prevent any disease or medical condition. Please consult your doctor before making any changes to your diet, sleep methods, daily activity, or fitness routine. iFit assumes no responsibility for any personal injury or damage sustained by any recommendations, opinions, or advice given in this article.

There’s so much fresh produce during the fall! What I look forward to most every year are honeycrisp apples. I eat almost three a day because I just can’t get enough! They’re so delicious. But there’s much more yummy goodness in the fall than just fresh apples. Look for the following five items at your local farmers’ market or grocery store, then use them in the five delicious recipes linked below!1. CornFrom corn mazes to corn on the cob, nothing sounds more like fall. The time corn is harvested varies from year to year, but it’s most frequently harvested in mid-September or early October. Try our fresh corn salad that’s the perfect side dish for any meal!https://www.ifit.com/blog/fresh-corn-salad2. PumpkinsWhether you want to carve them or eat them, pumpkins are a must in the fall. And forget the cookies! Try our wild rice stuffed mini pumpkins.https://www.ifit.com/blog/wild-rice-stuffed-mini-pumpkins3. BroccoliIt’s not always the kids’ favorite, but give this recipe a try. They won’t even know it’s in there!https://www.ifit.com/blog/warm-broccoli-cheese-dip4. Sweet potatoesThey seem to go right along with Thanksgiving, but why not have them more than once a year? Our mashed orange sweet potatoes are oh so tasty!https://www.ifit.com/blog/orange-mashed-sweet-potatoes5. ApplesI’ve said it before and I’ll say it again. Fall apples are my favorite! They’re so good plain, with peanut butter, or even cooked. You just can’t go wrong. Use your apples in this flavorful apple cider recipe.https://www.ifit.com/blog/gravenstein-apple-cider/These are just a few options. The possibilities are endless when it comes to produce this time of year. We want to hear all about your favorite falltime recipes. Share them with us in the comments!Happy fall eating!Hannah Mackintosh WARNING: This post is not intended to replace the advice of a medical professional. The above information should not be used to diagnose, treat, or prevent any disease or medical condition. Please consult your doctor before making any changes to your diet, sleep methods, daily activity, or fitness routine. iFit assumes no responsibility for any personal injury or damage sustained by any recommendations, opinions, or advice given in this article.