NutritionDoc

As the weather continues to be cold, a hearty soup is just the thing for a quick, satisfying, healthful meal, especially if it offers good for you ingredients, like veggies, beans and lentils and is not loaded with sodium and fat. Healthful soups are easier than ever to find.

 

While that red soup can of yesteryear is still a familiar face on supermarket shelves, today's soups come in a variety of packaging, from frozen pouches and microwavable bowls to dehydrated soup in a cup that requires only boiling water.

 

Bean/lentil/pea soups are a good source of plant protein providing 6 to 8 grams per cup. Even America's favorite soup - chicken noodle- provides 4 grams of protein per serving.

The legume family of soups is also a great source of fiber - both cholesterol lowering soluble fiber as well as insoluble fiber, important for digestive health.

 

The downfall of most soups is their high sodium content, despite lower sodium levels in recent years. Everyone would do well to select from a reduced sodium line. Still, label reading is a MUST!.

 

Soup Savvy:

1. Look in the organic or health food section of your supermarket for additional reduced sodium soup options.

2. Check out health food supermarkets; they stock a larger selection of lower sodium, low fat varieties of bean, lentil and pea soups.

3. Curb sodium and fat by choosing soups without ham or bacon.

4. Look for soups that contain tomatoes or carrots; you will get a healthy dose of lycopene or beta carotene.

5. Turn a bowl of bean, lentil or pea soup into a quick, satisfying meal by adding a whole grain roll or whole grain crackers and a green salad.

 

My personal favorite soup  maker is Amy's Organic . That soup line is found in almost every supermarket @ $1.75.

Choose wisely . . . live well.

Contrary to popular belief, bulgur is not a type of grain like wheat, rye or oats. Rather, it is made from wheat kernels that are first boiled or steamed, then dried and cracked into pieces. It is similar to cracked wheat, but bulgur is pre-cooked; cracked wheat is not.

 

Although typically considered a Middle Eastern food because it has been a staple there for thousands of years, both the ancient Chinese and Mediterrranean civilizations also used bulgur.

 

Bulgur retains 95% of the bran and germ of the wheat kernel, so it is considered a whole grain food. It's nutritional merits are nearly identical to whole wheat. It is a good source of complex carbohydrates and boasts a hearty 6 grams of fiber per cup. That is twice the amount in a serving of brown rice. Other nutritional pluses include a healthy dose of minerals and antioxidants.

 

Most people know that fruits and veggies provide disease fighting antioxidants and other phytonutrients, not everyone knows that whole grains do also. Because the phytonutrients in grains are in "bound" form rather than the more easily measured "free" form, the amount of phytonutrients in grains was greatly underestimated until recently.

 

There are 3 grind sizes of bulgur; fine and medium grinds are used for the popular Middle Eastern salads, while the course grind is good for pilafs or mixed into ground meat dishes. In general, medium grind bulgur is the most versatile and is considered all purpose. Most grocery stores carry bulgur but may not carry all 3 grinds.

Bulgur can substitute for rice in dishes - a good way to increase the fiber content of many recipes.

To protect against rancidity and extend shelf life, keep bulgur in the frig or freeze in an airtight container.

Lil Critters Gummy Vites a childrens vitamin needs to be taken off the market. The vitamin contains higher than normal dose of lead and only has 1/2 the folic acid claimed on the label. So if you have this product in your home = throw it in the trash right now.