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By: Gretchen Scalpi, Rd, Cde
Many of my clients tell me how much they like having soup for lunch in the colder months, but most of the time, they name off various brands of soups bought at the store. Don’t get me wrong: many commercial soups are great options for the calorie conscious. The problem with canned soups, of course, is the sodium content. Some products have an excess of 1,000 mg of sodium per serving. To my way of thinking, this is far too much salt for one simple food item. So while it’s easy to turn to grocery store shelves for your lunchtime soup, consider making your own soup.
If you want to try making homemade soup for your lunches, here’s an idea: make one batch pot of a different soup every week. Keep enough of the soup on hand for one or two meals, and then freeze the rest in smaller containers, preferably 1-2 portion containers. If you make a different kind of soup each week, you will soon have a “selection”of different soups in your freezer that you can choose from for a quick lunch or dinner meal. Take a single serving of frozen soup to work and you’ll have a nice healthful meal ready to heat up.
Here is my favorite vegetable soup recipe:
Vegetable Barley Soup
2 Tb. olive oil
1 cup chopped onion
1 cup diced carrots
12 oz. fresh mushrooms chopped
1/2 cup barley (use pearl or hulless barley)
6 cups low sodium beef, chicken or vegetable broth
1/2 tsp coarse salt
2-3 cups chopped spinach, kale or Swiss chard
Heat oil in large pot and sauté onions and carrots until tender. Add mushrooms and cook for another 2 minutes. Add barley, low sodium broth and salt. Bring to a boil, and then reduce heat to simmer until barley is done. (Pearl barley takes about 40 minutes; hulless barley takes about 60 minutes to cook). Add chopped greens and cook for an additional 5 minutes. Serves 6.
© 2013 Gretchen Scalpi. All rights reserved. You are free to reprint/republish this article as long as the article and byline are kept intact and all links are made live.
|Gretchen Scalpi is a Registered Dietitian, Certified Diabetes Educator and Certified Wellcoach®. Gretchen is the author of “The Quick Start Guide To Pre-Diabetes”, “The Quick Start Guide To Healthy Eating”, “The Everything Guide to Managing and Reversing Pre-Diabetes, 2nd ed.”, “The Everything Diabetes Cookbook, 2nd ed.” and “Pre-Diabetes Your Second Chance At Health”. You can find her products athttp://www.nutritionxpert.com/products.