Basic Recipes: Pt 4, Soups that stick to your ribs; not your belly.

Soups that stick to your ribs; not your belly

picctue of soup

Hearty soups, like this sweet potato-onion puree, can be made without heavy cream.

During a cold-spell, hearty stews and creamed soups are just what the doctor ordered to keep us warm… inside. But what about the weight gain that shows on the outside. Fat, butter and heavy cream were often used as a soup or stew base eons ago when men were laying railroad tracks by hand and putting in 16 hour days. Now, many of us do not need that many calories so the excess is stored in fat cells. By using a few simple tricks you can prepare and enjoy hearty soups and still not consume as many calories. There are two ways to do this.

Lisa Samuel, a certified dietitian, suggests in her classes that using real butter and cream could be a better choice than consuming low fat or imitation substitutes, IF PORTION SIZE IS REDUCED. Here are some ways to trick the brain into thinking you are eating lots:

  • Serve creamed soup in individual bowls to discourage seconds.
  • Add bread or oyster crackers to the soup.
  • Use smaller bowls or 8 oz cups with smaller spoons.
  • Serve water and salad before the creamed soup.

Or, you can trick your taste buds by making soup with the normal veggies and use a soup stock in place of a cream and flour base. The soup will be thin and if you prefer thicker soup

  • Thicken it by adding instant potato flakes.
  • Cook lentils or canned and drained beans with your soup. Puree with an immersion blender when done to make a puree.
  • Add a thickening agent like agar and cornstarch. Dissolve it in water and add it to the soup. Simmer and stir while it thickens.
  • Sweet potato- onion puree
    Serves 6
    A sweet tasting soup that everyone can enjoy. It's low in fat, gluten-free and vegans can substitute veggie stock for the chicken stock.
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    Prep Time
    5 min
    Cook Time
    6 hr
    Prep Time
    5 min
    Cook Time
    6 hr
    Ingredients
    1. 2 small sweet onions chopped
    2. 1 Tbs olive oil
    3. 1 Tbs dry thyme
    4. 1 tsp marjoram
    5. Sea salt and pepper to taste
    6. 3 medium size sweet potatoes washed and diced in small cubes
    7. 3 C chicken stock
    8. 3 C water
    9. (1/4 C parsley chopped - optional)
    Instructions
    1. Heat oil in a saute pan over medium heat.
    2. Add onion, thyme and a dash of sea salt. Saute until translucent.
    3. Place all ingredients, except parsley, in a medium size slow cooker.
    4. Cook on high for 3 hours, or low for 6+ hours until potatoes are soft.
    5. Add chopped fresh parsley during the last 30 minutes.
    6. Puree with an immersion blender or potato masher to preferred consistency
    Notes
    1. Actually, I started out to make potato-leek soup but potatoes were sprouted and no leeks. So I used sweet potatoes and Walla Walla onions and added a little marjoram. We are thankful because this sweet soup was DELICIOUS and HEALTHY Don R!
    Family Meals Project http://familymealsproject.com/