Your Soup With Mindfulness
HASHTAG: #AMCoffee
Frequently, we eat because we have to eat and in the process leaving our mindful approach to food behind. Like anything else, food is our energy that either boosts our living or deflates it to mediocre results.
With the weather cold and severely windy, soups are gaining popularity in our homes and work places. To make your hot soup deliciously filled with mindfulness and proper energy, here are some tips you could use when approaching soup preparation.
Skip down to comments area and see what we’ve got for you there!
PS: Here are some soup recipes you’ll celebrate and be thankful for their ease of preparation and yumminess with every spoon.
• Chunky Chicken Noodle Soup
• White Bean and Kale Minestrone Soup
• Mint Edamame Soup – great for colds and flu season!
Today’s AM Coffee is Sponsored by
The UnDiet Project
Participate in our AMCoffee conversation today and be a winner! We are drawing winners daily for many different prizes.
Stay Active to enjoy your coffee or tea and win BIG!
#1 Beware of Sodium
Soups are some of the largest sources of sodium in the American diet. “We usually end up guzzling triple our daily recommendation in just one serving of soup,” says Lisa Hayim, registered dietitian and founder of The WellNecessities. Luckily, you can avoid making salt bombs.
“To avoid the mistakes restaurants make, either make your own broth or opt for a low-sodium version. Vegetable, chicken and beef are all available.”
In soup recipes, even water works fine as a base. To compensate, add spices like red chile pepper flakes, cayenne, oregano, or whatever you like for a sodium-free flavor boost. Even a splash of vinegar works nicely.
#2 Load Up on Super Grains
– Quinoa
– Farro
– Black Rice
– Sorghum
– Millet
You know quinoa is good for you, but in addition to that powerful grain, add sorghum, millet, or farro to your soups for added fiber, B vitamins, and minerals, such as zinc, iron, magnesium and selenium.
For the best texture, it’s a good idea to cook grains separately before adding them to soup.
#3 Add Some Chia Seeds
Don’t underestimate the nutritional prowess of this tiny seed. You might consider them a go-to for smoothies, but they’re also a great team player in savory soups.
“For a subtle protein boost, slip some chia seeds in. They expand with the liquid, making the soup seem more satisfying with added fiber,” says Smiley.
#4 Toss In Some GREENS
Even if a recipe doesn’t call for it, load up on these nutrient-packed superstars. “I think of soups as ‘everything but the kitchen sink.’ If I have extra greens lying around, I throw them in the pot,” says Hayim. “They wilt nicely and are easier to digest once they are heated. It’s one of the easiest ways to add fiber and nutrients into your meal.” Not sure what to include? Start with these:
– Broccoli
– Carrots
– Pumpkin
– Watercress
#5 Swap Out Cream or Butter
Loaded with fat and calories, heavy cream and butter can be a serious dietary speed bump. Instead, “Use rolled oats or Arborio rice to create a silky smooth, creamy, pureed soup. Just cook two tablespoons of rice or ¼ cup oats in a soup that serves six to eight people,and puree in the blender,” says Chef Elliott Prag of New York City’s Natural Gourmet Institute.
You’ll get a rich texture with fewer calories. In a pinch? Blended baked potatoes or cauliflower can work in place of dairy.
#6 Garnish with Fresh HERBS
“Use fresh herbs in place of dry in your soups for their rich phytonutrient and antioxidant content,” advises Prag. “Fresh herbs greater vibrancy of flavor and nutrition. Add them at the very end of cooking, just before serving,” he adds. Our favorite? Cilantro. It can work wonder to fight bloating.
But if you find that herb to have that whole soap-tasting vibe, parsley is a good bet — it can even help keep your appetite in check.