The welcoming smell of homemade soup is a real treat especially in January.
Most people think that for a soup to be good it has to cook for hours. That would be difficult for a midweek dinner when you come home late and are in a hurry. But I love soup suppers and decided to create this tomato-based, mushroom and sausage soup that takes only 15 minutes to make.
To speed cooking, I used the largest sauce pan I had. It’s really a Dutch oven or pasta pot. The large diameter helps the mushrooms and sausage saute faster.
The recipe calls for a purchased pasta sauce. Store shelves are filled with varieties and brands. I choose one that had no fat and low salt and it worked very well.
The Italians like to use up leftover bread by covering slices with vegetables and toasting over a wood fire. The tasty result is crostini or “little toasts.” Onion garlic crostini makes a great side dish for this dinner. The onions and garlic cook until they are golden and sweet. Or, you can warm up any leftover vegetables with a little added garlic and use them instead.
This is a complete meal, but if you like a salad, add a washed, ready-to-eat salad and a low-fat dressing to the meal.
Country Mushroom and Sausage Soup
2 teaspoons olive oil
1 pound sliced mushrooms
1 low-fat turkey sausage, sliced
1 1/2 cups fat-free, low-salt, pasta sauce
1 1/2 cups fat-free, low-salt chicken broth
1 cup cannellini beans, rinsed and drained
Salt and freshly ground black pepper
Heat olive oil over medium-high heat in a large saucepan or Dutch oven. Add the mushrooms and sausage, and saute 2 minutes. Add the pasta sauce, broth and beans; cover and simmer on medium 15 minutes. Add salt and pepper to taste. Remove from heat and leave covered until needed. Makes 2 servings.
Per serving: 299 calories, (18 percent from fat) 6 g fat, 10 mg cholesterol, 20 g protein, 44 g carbohydrate, 11.7 g fiber, 59 mg sodium.
Onion Garlic Crostini
1 teaspoon olive oil
1/2 medium red onion, sliced
2 medium garlic cloves, crushed
1 teaspoon sugar
Salt and freshly ground black pepper
2 large slices multigrain, country bread
Olive oil spray
Heat a medium nonstick skillet over medium heat and add olive oil. Add onions and garlic and saute without burning 10 minutes. Add sugar and saute another 5 minutes. Add salt and pepper to taste. Spray bread with olive oil spray and toast in toaster oven or under broiler until golden, about 1 minute. Spoon onions over bread and serve with soup. Makes 2 servings.
Most people think that for a soup to be good it has to cook for hours. That would be difficult for a midweek dinner when you come home late and are in a hurry. But I love soup suppers and decided to create this tomato-based, mushroom and sausage soup that takes only 15 minutes to make.
To speed cooking, I used the largest sauce pan I had. It’s really a Dutch oven or pasta pot. The large diameter helps the mushrooms and sausage saute faster.
The recipe calls for a purchased pasta sauce. Store shelves are filled with varieties and brands. I choose one that had no fat and low salt and it worked very well.
The Italians like to use up leftover bread by covering slices with vegetables and toasting over a wood fire. The tasty result is crostini or “little toasts.” Onion garlic crostini makes a great side dish for this dinner. The onions and garlic cook until they are golden and sweet. Or, you can warm up any leftover vegetables with a little added garlic and use them instead.
This is a complete meal, but if you like a salad, add a washed, ready-to-eat salad and a low-fat dressing to the meal.
Country Mushroom and Sausage Soup
2 teaspoons olive oil
1 pound sliced mushrooms
1 low-fat turkey sausage, sliced
1 1/2 cups fat-free, low-salt, pasta sauce
1 1/2 cups fat-free, low-salt chicken broth
1 cup cannellini beans, rinsed and drained
Salt and freshly ground black pepper
Heat olive oil over medium-high heat in a large saucepan or Dutch oven. Add the mushrooms and sausage, and saute 2 minutes. Add the pasta sauce, broth and beans; cover and simmer on medium 15 minutes. Add salt and pepper to taste. Remove from heat and leave covered until needed. Makes 2 servings.
Per serving: 299 calories, (18 percent from fat) 6 g fat, 10 mg cholesterol, 20 g protein, 44 g carbohydrate, 11.7 g fiber, 59 mg sodium.
Onion Garlic Crostini
1 teaspoon olive oil
1/2 medium red onion, sliced
2 medium garlic cloves, crushed
1 teaspoon sugar
Salt and freshly ground black pepper
2 large slices multigrain, country bread
Olive oil spray
Heat a medium nonstick skillet over medium heat and add olive oil. Add onions and garlic and saute without burning 10 minutes. Add sugar and saute another 5 minutes. Add salt and pepper to taste. Spray bread with olive oil spray and toast in toaster oven or under broiler until golden, about 1 minute. Spoon onions over bread and serve with soup. Makes 2 servings.
Per serving: 126 calories (23 percent from fat), 3 g fat, no cholesterol, 4 g protein, 22 g carbohydrates, 2.9 g fiber, 106 mg sodium
Soup for Health
Soup for Health Now that the shortbread and eggnog have vanished, the waistline has expanded and the belt is too tight, it’s time again to eat like a healthy peasant rather than wealthy royalty.
What could be more peasant-like than a hearty soup loaded with vegetables? The word “restaurant” comes from the Parisian soup kitchens of the 1800s and refers to the ability of soup to restore health. Cooking vegetables in water releases their healing bioflavonoids into the liquid without destroying their powerful antioxidant properties. Different colored vegetables provide protection against different free radicals, so the more color in your soup, the wider your range of antioxidant protection against deadly free radicals.
Now that the holiday season is over and swimsuit season is on the horizon, it’s time to get away from the dainty white flour and white sugar treats that have been stripped of nutrients and get back to eating whole grains. Not only do whole grains contain vitamin E complex, vitamin B6, folic acid and chromium, which are crucial to stabilize appetite and weight, but whole grains also contain the highly medicinal bran layer.
The bran layer provides fiber, which is essential to regular bowel function. Even more important is a chemical layer, called the aleuron layer, that’s bound tight against the inner side of the bran. The aleuron layer of grains, seeds, berries and nuts contains phyotalexins, which the plant uses as a form of self-defense to protect its seed against fungi, bacteria and viruses. They can provide similar good service to you.
Bacteria in your intestine can convert some of the phytoalexins, called lignans, into phytoestrogens. Research in Finland has shown that phyotestrogens reduce breast and prostate cancer. Dark rye bread, the peasant food of Northern Europe, has been found to be the grain with the highest levels of lignans.
Other phytoalexins called isoflavonoids are found in legumes, especially soy, a food of the Chinese peasant that also has phytoestrogen effects. Soy also contains chemicals that have been shown to inhibit coronary artery disease and cancer, the two biggest killers of civilized society. Fermenting soy into miso and tempeh makes it easier to digest as well as more healthful. Read So, What's the Deal with Soy for more information.
A fermented food of the peasants of Central Europe is sauerkraut. Bacteria in sauerkraut break down the coarser fibers of the cabbage plant while at the same time enhancing the release of sulforaphane and indol-3-carbinol, both of which have powerful hormone-stabilizing and anticancer properties.
Simple foods simply build good health. Complete the Truestar Nutrition profile for a personalized diet plan to bring you optimal wellness.
What could be more peasant-like than a hearty soup loaded with vegetables? The word “restaurant” comes from the Parisian soup kitchens of the 1800s and refers to the ability of soup to restore health. Cooking vegetables in water releases their healing bioflavonoids into the liquid without destroying their powerful antioxidant properties. Different colored vegetables provide protection against different free radicals, so the more color in your soup, the wider your range of antioxidant protection against deadly free radicals.
Now that the holiday season is over and swimsuit season is on the horizon, it’s time to get away from the dainty white flour and white sugar treats that have been stripped of nutrients and get back to eating whole grains. Not only do whole grains contain vitamin E complex, vitamin B6, folic acid and chromium, which are crucial to stabilize appetite and weight, but whole grains also contain the highly medicinal bran layer.
The bran layer provides fiber, which is essential to regular bowel function. Even more important is a chemical layer, called the aleuron layer, that’s bound tight against the inner side of the bran. The aleuron layer of grains, seeds, berries and nuts contains phyotalexins, which the plant uses as a form of self-defense to protect its seed against fungi, bacteria and viruses. They can provide similar good service to you.
Bacteria in your intestine can convert some of the phytoalexins, called lignans, into phytoestrogens. Research in Finland has shown that phyotestrogens reduce breast and prostate cancer. Dark rye bread, the peasant food of Northern Europe, has been found to be the grain with the highest levels of lignans.
Other phytoalexins called isoflavonoids are found in legumes, especially soy, a food of the Chinese peasant that also has phytoestrogen effects. Soy also contains chemicals that have been shown to inhibit coronary artery disease and cancer, the two biggest killers of civilized society. Fermenting soy into miso and tempeh makes it easier to digest as well as more healthful. Read So, What's the Deal with Soy for more information.
A fermented food of the peasants of Central Europe is sauerkraut. Bacteria in sauerkraut break down the coarser fibers of the cabbage plant while at the same time enhancing the release of sulforaphane and indol-3-carbinol, both of which have powerful hormone-stabilizing and anticancer properties.
Simple foods simply build good health. Complete the Truestar Nutrition profile for a personalized diet plan to bring you optimal wellness.
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