Yes...Soup for You!
What could be better than a piping hot bowl of soup on a cold winter day? A "healthy" piping hot bowl of soup loaded with nutrients, vitamins and good things to keep those winter blues and winter flues away!
I love to make a big pot of soup on the weekend to not only enjoy immediately, but also to freeze the rest in individual containers for a quick and healthy lunch that can be enjoyed for the next few months. As I advocate to my clients, sticking to a healthy eating program is so much easier when you are prepared which is why I love the idea of the"cook once & eat for days" concept. Let's face it, we are all very busy, so having things prepared ahead of time is a life saver!
Over the weekend, I not only made this "Mushroom Egg Drop" soup (pictured above) but two others as well. I made a "Cream of Asparagus" soup that was delicious and I may I add that one of the best things about this soup was that it didn't actually contain any cream (as I am lactose intolerant) the creaminess came from pureeing the soup after it was cooked. No added fat or calories there! I also made a Mushroom Barley soup that was to die for, again loaded with nutrients and absolutely fabulous!
"What's with the mushroom fest" you may be asking? Well, these little babies are packed full of Vitamin D (the nutrient that especially us Michiganders are lacking in the winter months due to the lack of sunshine) but they are also known for their powerful effects on the immune system and their anti-viral capabilities. Now, when you add in a little spinach which is loaded with antioxidants including Vitamin C (which is a great winter cold fighter) toss a few eggs into the mix, which is one of the best sources of protein on the planet and a key ingredient for keeping you full for hours...well my friends, it's just pure magic! I must also tell you that the carotenoids that are found in asparagus are known for their anti-inflammatory compounds and a known de-toxifyer. So, you're not only eating something delicious and keeping yourself satisfied...you are becoming a warrior against illness! Total win win!
Today I am challenging you to make it a point of gathering some ingredients throughout the week, so on the weekend (or whatever day works best for you) you'll be able to make a few of these soups to enjoy fresh and freeze the rest. I am a big fan of the Ziploc 2cup round containers as they hold a serving size, stack nicely in my freezer and easily pop out into my microwave safe bowls to reheat but use whatever works for you to freeze your leftovers.
All of the soup recipes that I made over the weekend are below. I know it may seem like a hassle to gather ingredients, cook a meal, clean up afterward etc...but I'm telling you, nothing is more satisfying than eating a delicious meal, that you prepared with wholesome ingredients, and it's ready in only 5 minutes....now that's what I call fast food! Grab a pot my friends & please let me know how your soups turns out.
Trainer Girl "Mushroom Egg Drop Soup"
Ingredients
3 cups low-sodium chicken broth
1/2 cup thinly sliced green onions
2 cups fresh baby spinach, washed
2 cups thinly sliced mushrooms (baby portobello, button, shitake, any mushrooms you like)
1/2 tsp low-sodium soy sauce
1/2 cup Egg Beaters
Directions
Bring broth to a boil over medium heat. Reduce the heat to low and add green onions, spinach and soy sauce and simmer 5 minutes. Slowly add in Egg Beaters in a drizzle while continually stirring soup with a fork to create "shreds" of the eggs, cook approximately 2 minutes. Serve immediately and enjoy.
Ingredients
2 pounds sliced mushrooms (white button, baby portobello, shitake or any mushrooms you like)
2 thinly sliced green onions
2 cloves garlic, minced
4-5 cups low-sodium chicken broth
2 cups water
1 cup quick-cooking barley
Directions
Spray a large pot with a non-stick cooking spray and heat over medium high heat. Add mushrooms, onion and garlic, season with a little salt & pepper. Saute mixture until the vegetables have softened approximately 5 minutes.
Add the broth and water to the pot and bring to a boil. Reduce the heat down to a simmer and add the barley, cooking the barley until tender approximately 15 minutes. Serve immediately and enjoy!
Ingredients
2 thinly sliced green onions
3 cups fresh raw asparagus, chopped into 2" pieces (approximately 1-2 bunches)
* Remember to chop off bottom "woody" end, approximately 1-2" off bottom of asparagus
3 cups low-sodium chicken broth
Spray a medium sized soup pot with non-stick cooking spray and heat over medium high heat. Add onions and saute until soft, approximately 2 minutes. Add broth and asparagus to pot, cover and cook until asparagus is tender, approximately 20 minutes.
Remove from heat and let cool slightly. Working in batches, transfer 1/2 of the soup to a blender and puree to a smooth consistency, return the mixture to a new pot and repeat with the remaining 1/2 of the soup. Bring the soup back up to desired temperature, serve immediately & enjoy!
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