Soup's On!

Winter Soups to Warm-Up

Tis the season all my readers! Happy Holidays to you and yours. Today I’m introducing some quick, low fat winter soups to help you and your families warm up some of the cold, winter days and nights.

The holiday season gets so busy and it also starts swim season in our home, so I need to make quick healthy meals that we all can eat. Here’s my challenge: I’m always trying to reduce my kilocalorie and fat intake, Anthony and Dale need healthy, balanced meals that will fill them up and Alex, the swimmer with a high metabolism, needs high kilocalorie and high fat and added protein intake.

One of the ways I’ve managed to reach a compromise for all is with soymilk. I prefer Silk Soymilk with DHA and Omega-3 added because it helps our family meet our nutritional goals a little better. (I’m the only fish lover in this house). I also use Silk Light to make light, creamy family favorites. It helps me reduce calories, use a healthier fat and add protein. I substitute soy milk in Mac-n-cheese, cream soups and baked desserts and no one is the wiser.

Soy protein is recognized by dietetic professionals as complete, meaning it contains all the amino acids required for optimum health. In fact, soy is the only commonly consumed plant-based protein that holds this special status. Health experts agree that soy protein is comparable in quality to the protein found in dairy, meat and eggs. And unlike many animal-protein sources, soy is very low in saturated fat and 100% cholesterol-free. Every cup of soy milk provides 6.25 grams of soy protein, which has been recognized by the FDA for its role in heart health. In fact, the FDA asserts that 25 grams of soy protein per day, as part of a healthy diet low in saturated fat and cholesterol, may reduce your risk of heart disease. Research also suggests that soy protein may offer a natural way to help lower cholesterol. In fact, maintaining a healthy soy habit could make a difference in as little as four weeks. A 2007 study compared cholesterol levels between those who drank soymilk and those who drank 1% dairy milk as part of an overall sensible diet. In only four weeks, the soymilk group showed a 5% reduction in LDL cholesterol – a statistically significant advantage over those who consumed dairy milk.1

I’ve included below some low fat soy recipes that work in our home. I have one serving while Alex has been known to eat 3 or 4 servings at a time. I would kill for that kid’s energy and metabolism. Also, feel free to substitute soy milk for regular milk in my low fat Mac-n-cheese recipe that I printed in my previous blog. In addition, don’t be afraid to try the chocolate flavored soy milk and top it with some mini-marshmallows for added appeal. While it may contain sugar, it also has a lot of other benefits your children and some, non-fish loving adults would not normally get. I, occasionally as a treat, use the chocolate soymilk with my herbal chocolate coffee for a low fat, sweet treat that won’t mess up my blood sugars. Enjoy the recipes. Mangia!

Wisconsin Beer Cheese Soup- I created this recipe while living in Wisconsin. The original recipe contained a lot more fat and cheese. My family has eaten the lighten version and has no idea I changed the recipe. It’s a great, quick winter warm-up and the popcorn, while unusual, is fun and delicious.

1 large onion, diced
2 large carrots, diced
3 celery stalked, diced
3 cloves of garlic, minced
1 t hot pepper sauce
1/8 t cayenne pepper
½ t salt
¼ t black pepper
3 C chicken broth
2 C beer (do not use a “flavored” beer, like Berryweiss, regular or non-alcoholic beer works great as well. Non-alcoholic beer also contains fewer calories.)

In a large sauce pan over medium heat, sauté the first 4 ingredients for 5 minutes. Then stir in the next 4 ingredients and sauté and addition 3 minutes. Pour in chicken broth and beer, stir thoroughly and simmer for about 15 minutes. Make sure veggies are tender. Remove from heat.

1/3 C light butter or Enova cooking oil
1/3 C flour
4 C soymilk (or skim milk)
4 C low-fat, cheddar cheese, shredded

While veggies are simmering, in a separate soup pot over medium high heat, melt the butter. Once butter is melted, add flour to make a roux and cook until a medium golden brown (about 3-4 minutes). Gradually add milk, whisking to prevent scorching, until thickened. Remove from heat and gradually add cheese, stirring to completely incorporate it.

Next stir beer and broth mixture into cheese mixture. Add:
1 T Dijon mustard
2 t Worcestershire sauce
Stir and simmer for additional 10 minutes. Serve with lots of low fat popcorn on top! Serves 8

WILD MUSHROOM-POTATO SOUP Yields 4 servings. This is great for a light lunch and also as a, low fat appetizer soup for a Holiday meal.

2 cups diced and peeled Idaho potatoes
1 teaspoon salt
1 teaspoon sugar
1 tablespoon soy sauce
1/2-ounce dried Porcini mushrooms (chanterelles and Morels work great as well)
2 cups water
2 large shallots, cut into chunks, about 1/4 cup
4 cup
2 cups Soymilk
1 tablespoon chopped chives

In a pot place the potatoes in enough water to cover and cook until tender, and then drain. Meanwhile, in a small saucepan bring the 2 cups of water to a boil with the salt, sugar, soy sauce, shallots, and mushrooms. Reduce the heat and simmer until 1 cup of liquid remains. Remove the mushrooms and shallots from the liquid, reserve the liquid and set aside. Place the mushrooms and shallots in a food processor or blender along with the cooked potatoes, process or blend until finely chopped. Strain the reserved mushroom liquid and place in the food processor or blender with soymilk. Process or blend until smooth. Chill for 1 hour. When ready to serve, reheat and ladle into bowls and garnish with the chives.

SWEET POTATO CORN CHOWDER YIELD: 8 This is fun and different. The boys were a little hesitant to try it because it’s not what they are accustomed to eating, but they liked it well enough. Dale and I really enjoyed it.

2 large sweet potatoes
1 apple
1 1/2 quarts vegetable stock
1/2 quart soymilk light
2 small cans creamed corn
Nutmeg to taste
¼ tsp Allspice
2 tablespoons honey
Salt
Pepper

2 tablespoons oil
1 cup fresh corn, off the cob
1/2 red bell pepper, diced small
1/2 green bell pepper, diced small
1/2 red onion, diced small
2 tablespoons cilantro, chopped
1 teaspoon Creole Spice (see recipe below)

Place the sweet potatoes and apples on an oiled sheet pan and bake in a 325 F. oven approximately 75 minutes until soft and overcooked. Remove from the oven and allow to cool. When cool enough to handle, peel and puree in a food processor.
Meanwhile, heat the vegetable stock and simmer. Add the puree in batches to the stock. Whisk until all puree is incorporated. Add soymilk, creamed corn, nutmeg, allspice and honey. Bring back to a simmer.
In a separate sauté pan heat the oil. Add the corn kernels, bell peppers and onion. Heat until golden. Add cilantro and Creole Spice. Mix well. Add to stock mixture and simmer for additional 10 minutes. Serve hot.

CREOLE SEASONING
Ingredients
• 2 tablespoons onion powder
• 2 tablespoons garlic powder
• 2 tablespoons dried oregano
• 2 tablespoons dried basil
• 1 tablespoon dried thyme
• 1 tablespoon black pepper
• 1 tablespoon white pepper
• 1 tablespoon cayenne pepper
• 5 tablespoons paprika
• 3 tablespoons

In a small bowl, combine onion powder, garlic powder, oregano, basil, thyme, black pepper, white pepper, cayenne pepper, paprika and salt. Store in an airtight container.

Baked Potato Soup- I had to lighten this recipe up because it such a huge favorite in my home. Hope you enjoy it as well. The boys will eat this all day long, if I let them. Serves 8

4 large baking potatoes
2/3 cup of light butter
2/3 cup of all-purpose flour
6 cups of light soymilk
¾ tsp of salt
½ tsp of black pepper
4 green onions, chopped and divided
12 slices of turkey (or soy) bacon, cooked, crumbled and divided in half
1 & ½ cups of low fat sharp cheddar cheese
8 ounces fat-free sour cream (or soy sour cream)

Wash potatoes and prick several times with a fork. Bake at 400 degrees for 1 hour or until done. Let cool. Cut potatoes in ½ lengthwise; scoop out pulp and set aside. Save skins for a potato skin appetizer on another evening.

Melt butter in a large saucepan over low heat until completely melted. Add flour, stirring until smooth. (You just made a “roux”, a fancy French name for thickener. Way to go!) Cook 2 minutes, stirring constantly. Gradually add soymilk; cook over medium heat, stirring constantly until mixture has thickened and is bubbly.

Add potato pulp, salt, pepper, 2 Tablespoons of the chopped green onion, ½ of the turkey bacon and 1 Cup of the cheese. Cook until thoroughly heated through and cheese has melted. Lastly, stir in sour cream off heat. If soup is too thick, add extra soymilk to thin. Serve with remaining green onion, turkey bacon and cheese for topping.



1. Gardner CD, Messina M, Kiazand A, Morris JL, Franke AA. Effect of two types of soy milk and dairy milk on plasma lipids in hypercholesterolemic adults: a randomized trial. ,J Am Coll Nutr. Dec;26(6):669-77(2007).