ASK BONNIE for October 2001

Question #1:

I love soup. Now that the weather is turning colder, I would like some ideas for how to make healthy, hearty soups. Any suggestions?

Answer #1: 

When the weather starts turning cold, hearty soups sound appealing.  Most commercial, canned, and deli soups are loaded with Monosodium Glutamate (MSG) or its derivatives such as hydrolyzed protein, autolyzed yeast, or calcium caseinate.  Making your own soups not only prevent you from ingesting hidden additives, but are usually much healthier and have more protein to ensure a balanced meal.  Serve with a salad and fruit for a well-balanced lunch or dinner meal.

            SIMPLE SOUP VARIATIONS FOR QUICK, HEALTHY MEALS

The formula is simple:  1 lb. protein, 1 lb. vegetables, 1 quart broth, 1 onion, a starch (optional), and seasonings to taste.

The technique is simple:  Sauté the onion until softened.  Add the remaining ingredients to the pot, bring to a boil, reduce the heat, and simmer (covered) for about 20 minutes.  

            Tips for extra speed:

n      Avoid meats that require long cooking (such as whole chickens or stewing beef).  Instead, buy cuts that cook quickly (beef sirloin, turkey, and chicken breast cut into small pieces) or already cooked meats such as lean ham or smoked turkey.

n      Flaked fish gives soup a from-scratch quality.  Drop in whole fish fillets.  They’ll break up naturally after simmering for a few minutes.

n      While the onion cooks, prepare the vegetables.  You can buy the vegetables already cut up at a salad bar or purchase frozen cut up vegetables for convenience. 

n      There are many great commercial broth choices.  Healthy brands include Perfect Addition (sodium-free) frozen beef, chicken, vegetable, and fish. Pacific Foods of Oregon and Imagine Foods have many options, including a “no chicken” broth.  If you make your own broth from left-over protein and/or vegetables, you can freeze the soup in one cup servings and use as desire

 

THE QUICK SOUP FORMULA

 

Oil:  2 Tablespoons olive, safflower, sunflower, or canola oil

Onion:  1 medium chopped onion; chopped garlic (optional)

Broth:  32 oz. of low sodium chicken, vegetable, beef, or fish broth that is homemade, canned or in a carton

Vegetables:  1 lb. raw or frozen, cut into bite-size pieces.  I usually select at least four vegetables for variety -  including celery, carrots, parsnips, parsley, cabbage, cauliflower, green beans, zucchini, sweet peppers, cabbage, yellow squash, leeks, kale, and spinach

Protein:  1 lb.; choice of skinless, boneless chicken or turkey breast (cubed); pork tenderloin (sliced thin); lean sirloin (cubed); lean ham or smoked turkey (sliced or cubed); firm-fleshed fish; shellfish such as scallops, crab, or shrimp; or soy meat substitute meatballs

Starch:  (optional) 1 cup peeled and cubed white or sweet potatoes; 16 oz. can organic beans (black, white, cannelini, soy, black, garbanzo); 2 oz. uncooked noodles or couscous; 1/3 cup uncooked rice or orzo

Seasonings:  Your choice of fresh, frozen, or dried herbs and spices; salt to taste

 

Directions:  Heat oil in a large pot.  Add chopped onions (and garlic).  Sauté to soften (about 2 minutes).  Add broth, vegetables, protein, starch, and seasonings.  Bring all to a boil. Reduce heat, cover, and simmer until protein and vegetables are tender and flavors have blended, about 20 minutes. 

Question #2:

I'm skinny...I have a fast metabolism and want to know how I can put some weight on?

Answer #2: 

"Fast Metabolism" is usually a misnomer for poor food and fast transit time absorption. I counsel many individuals who are too thin. The way to "fix" the situation is to avoid incompatible foods (through food sensitivity testing), eat more compatible foods, and to take digestive enzymes, if warranted.

Have a happy, healthy day.

Past Ask Bonnie entries: 1999 June, July, Aug, Sept, Oct, Nov, Dec,                                              2000 Jan, Feb, Mar, Apr, May, June, July, Aug, Sept, Oct, Nov, Dec                                  2001 Jan, Feb, Mar, Apr, May, June, July, Aug, Sept

 

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