Easy and Healthy Soups to Make For Your Family
Did you know that soup does more than just warm you up on a cold day? Soup can be a nutritional powerhouse that can fill you up, keep you full and help you lose weight, all while dishing up a day’s worth of vegetables. Soup is so good for you that the word “restaurant” comes from the Paris soup kitchens of the 1800’s and refers to soup’s ability to restore health.
Chicken soup has long been prescribed to those afflicted with colds and flu, but all soup can be beneficial for health. Cooking vegetables in water or broth releases their bioflavanoids without compromising their anti-oxidant power, making the nutrients easier for your body to use.
Want to maintain or regain your girlish figure? Studies have shown that people who begin their meal with a bowl of broth-based soup, eat far fewer calories than people who dig right in to their dinner. The reason? Soup’s high water content fills you up and the vegetables, rice or pasta slow down the rate that the water is digested, so soup fills you up and leaves your stomach slowly, so you don’t become hungry again quickly. And because soup is not a calorie-dense food, you can indulge without adding a bunch of empty calories. And because soup is typically served hot, you tend to eat it slowly, which also helps to fight the battle of the bulge.
Here are two easy soup recipes your family will love. They come together in no time go getting dinner on the table is a breeze. They also freeze beautifully, so make a double batch and reheat the leftovers on an evening when you are just too tired to cook but are craving something warm and comforting.
Black Bean Soup
2 onions, chopped
2 celery ribs, chopped
2 15 oz cans black beans
2 14 oz. cans chicken broth
1 tablespoon cumin
1 teaspoon cayenne pepper
2 teaspoons oregano
1 teaspoon salt
ground black pepper to taste
In a medium saucepan, combine the beans, chicken broth, onion and celery. Add the cumin, cayenne pepper, oregano, salt and pepper. Cook over medium heat for 30 minutes.
Reserving 1 cup soup, puree the remaining soup with an immersion blender. Return all of the soup to the pot. Cook over low heat until warmed through. Serve with sour cream and cheddar cheese.
Chicken Tortilla Soup
3 teaspoons olive oil
1 medium onion, chopped
4 cloves of garlic, minced
1 small can of chopped jalapeno peppers
2 teaspoons cumin
1 teaspoon chili powder
1/4 teaspoon cayenne pepper
4 boneless skinless chicken breasts, cut into small pieces
2 cups frozen corn
1/2 cup dry white wine
4 14 oz. cans chicken broth
2 14oz. cans diced tomatoes
Salt to taste
Crushed tortilla chips
Sauté onion, garlic and jalapeños with olive oil in a large pot until soft, about 8 minutes. Add the cumin, chili powder and cayenne and sauté for 3 minutes until the mixture is fragrant. Add the chicken and cook until golden brown about 8 minutes longer. Add the corn, white wine, broth and tomatoes and bring to a boil. Reduce heat and simmer 1 hour. Add salt to taste. Serve with tortilla chips and cheddar cheese.
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