Soup’s On!

by | Jan 8, 2014

Soup is a great way to pack your diet with vegetables.

Soup is a great way to pack your diet with vegetables.

Nothing tastes as good on a cold, winter day as a nice hot bowl of soup.  Soups are easy to make and economical.  Homemade soups are healthy.  They are a great way to pack more vegetables into your diet.  You can control the amount of sodium by making your own broth or white sauce or by choosing canned broth and vegetables low in sodium.  Use herbs and spices for flavor instead of salt.  Be creative – there are endless possible combinations of ingredients that will make a delicious soup.

Soup is easy to freeze for later use:  freeze your soup in zipper style freezer bags. You can use the large bags to freeze a family size portion of soup or you can use small bags to make handy individual servings of soup. Freeze bags of soup on a plate to prevent the bags from freezing around the rack making it difficult to remove later. Run the bag under cold water until thawed enough to slip into a bowl or pot for further heating on the stove or in the microwave.  You can also freeze soup in plastic or glass food grade, freezer safe containers.  Be sure to leave about a half-inch of space at the top to give the soup room to expand when it freezes. Thaw in the refrigerator or run the bottom of the container under cold water until you can pop it out and place in another bowl or pot for further heating.

Here are a few common types of soup for inspiration:

Chili – the origins of chili con carne, or chili with meat, are a little mysterious and highly debated.  San Antonio made this spicy dish popular more than 100 years ago.  Chili consists of thick meat (pork, chicken, beef, or wild game) and/or cooked dried beans in many variations.  Chili with only beans is known as chili con frijoles.

Chowder is a seafood or vegetable stew originating from New England.  A New England chowder is recognized by a creamy milk base, whereas a Manhattan chowder boasts a flavorful and less fattening tomato base.

Creams and Purees consist of milk, cream, broth, and/or vegetable purees.  Puree vegetables using a food processor, blender, immersion blender, or food mill.  Reduce the amount of fat and calories in cream based soups by choosing lower fat alternatives like 2% milk or by using pureed white beans to thicken the soup.

Gumbo originated in southern Louisiana in the 18th century.  Highly seasoned and spicy, this stew like dish blends a variety of cultures including French, Spanish, Choctaw, and West African. Gumbo is thickened with okra, file´ powder(dried and ground sassafras leaves, pronounced  fee-lay), or roux (a French base made of oil and flour).

 

Brunswick Stew

1 tablespoon vegetable oil

1 medium chopped onion

1/2 cup chopped pepper – red, green, or a combination (optional)

2 cups chicken broth, low sodium

1/2 teaspoon dried leaf thyme

1/4 teaspoon black pepper

2 cups cooked, diced, and boned chicken or turkey

2 cups tomatoes, canned or cooked

2 cups cooked dry beans OR 1 (15.5 ounce) can beans (drained), such as red beans or Great Northern beans, etc.

2 cups whole kernel corn, frozen or 1 (15.5 ounce) can corn, canned without salt (drained)

Directions:

  1. Heat oil in a large pan. Add onion and cook in oil until tender.
  2. Add all remaining ingredients, except salt and pepper. Bring to a simmer and cook, covered, for 30 minutes on medium-low heat.
  3. Season to taste with salt, if desired.

 Recipe Source:  Adapted from Virginia Cooperative Extension 

For more information on soups, contact UF IFAS Extension Leon County at 850-606-5200 or hughson@ufl.edu.

 

No Time to Cook!

by | Aug 9, 2013

Arriving home after work, the race against the clock begins.  I have only two hours to get dinner on the table and to get my family fed, bathed, and in bed.  But, what do I make for dinner?  I need something that is quick, easy, and my family will eat.

Use a crockpot to have dinner ready when you get home.

Use a slow cooker to have dinner ready when you get home.

Preparing healthy meals at home doesn’t need to take a lot of time.  Planning will go a long way to help save you time.  Good nutrition doesn’t just happen; you have to plan for it.  Start by creating a weekly meal calendar and shopping list.  This will help you save time and money.  For mealtime emergencies, keep a well-stocked pantry and plenty of frozen fruits and vegetable on hand in the freezer.

  • Choose foods with faster cooking times:  ground meat, tender cuts, chops, or fish.  Vegetables and meat cut into small pieces will cook very quickly in a stir-fry.  Canned and frozen vegetables make quick side dishes.
  • Make extra food when you have time.  On weekends, make double or triple batches to stock your freezer with main dishes.  Soups, sauces, and casseroles work well to freeze for later use.  Cook dried beans, meat, and pasta to freeze for use in meals during the week.
  • One-dish meals like fajitas, salads, sandwiches, and casseroles are a great way to include a variety of nutritious foods at dinner time.  Use a slow cooker to have dinner ready when you get home.  One-dish meals save time on clean-up, too.
  • Save time and money by incorporating “planned-overs” into your menus.  Pack leftovers for lunches the next day.  Use leftover chicken in salads, soups, quesadillas, or pasta dishes.

Preparing healthy meals may take some planning and effort but can be quick and easy.  Now, if I could just figure out what to do about my picky eater…

To learn more about healthy cooking, sign up for the Fabulous Foods cooking series beginning in August.  For more information about the cooking class or making healthy meals, contact the UF/IFAS Leon County Extension office at 850-606-5200 or contact Kendra Zamojski at Hughson@ufl.edu

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Create Your Own Casserole or One-Dish Meal:

It is easy to make a casserole or one-dish meal with items that you have on hand. Choose one or more ingredient(s) from each of the following categories:

  • 1½ to 2 cups cooked or canned meat, chicken, fish, eggs, dried beans, peas
  • 1½ cups vegetables (e.g. tomatoes, green beans, potatoes, broccoli, peas, cabbage)
  • 1 to 1½ cups cubed bread, cooked rice, or pasta
  • 1 to 1½ cups liquid ingredients (e.g. cream soup, tomato soup or sauce, cheese sauce, white sauce, evaporated milk, or shredded cheese plus milk)
  • Other optional ingredients for flavor (e.g. onion, spices, herbs)

Mix ingredients thoroughly and cook in the oven or on the stove top. If you cook in the oven, place the ingredients in a covered casserole dish and add optional toppings, such as bread crumbs, cracker crumbs, or Parmesan cheese. Bake at 350°F for 45 minutes. Uncover the last 15 minutes to brown the topping. Serve hot.

If you cook this one-dish meal on the stove top, place the ingredients in a large skillet. Simmer until bubbly. An optional topping of Parmesan cheese or croutons can be added to each serving. Serve hot.