YES! SOUP FOR YOU!Cristin Stokes, RD, LNMUS Wellness ProgramFall 2015

YES! SOUP FOR YOU! Soups & stews are ultimate comfort foods. Although store-bought soups are often very high in sodium, homemade soup can make for a simple, healthy, and delicious meal. Come learn an easy, basic recipe for homemade soup and find ways to add variation & extra nutrition.

WHY SOUP? Simple

Inexpensive

Seasonal

Healthy

Quick

Delicious!

BASIC RECIPE 7 Steps

1. Heat the fat Olive oil, butter, canola oil, coconut oil

2. Brown the meat Ground meat, diced chicken, turkey, beef, fish, bacon, ham, sausage Small pieces Can be combined with step 3

BASIC RECIPE3. Add seasonings & vegetables

Aromatics: Carrots, onion, celery (mirepoix) Garlic Leeks Herbs & spices (see handout) Seasonings will intensify with cooking Additional veggies

BASIC RECIPE4. Add liquid

Stock Broth Tomato puree Coconut milk Cream or milk (add at end)

SOUP BASE Stock: “Flavorful liquid prepared by simmering meat, poultry, seafood,

and/or vegetables in water with aromatics until their flavor is extracted”– Definition from CIA

Meat: Beef, veal, chicken, fish, game Vegetables: Carrots, onion, celery (mirepoix) Aromatics: Parsley, bay leaf, thyme, peppercorns (bouquet garni or sachet)

General method: Cover bones with cold water, slowly bring to a simmer, cook for hours skimming the surface as necessary, add veggies & aromatics, strain

Stock vs. Broth Stock: cooked with bones, gelatinous Broth: more flavorful (salt) To the home cook: not much difference!

BASIC RECIPE5. Build substance

Grains, pasta, vegetables, beans Uncooked grains, pasta, beans will absorb liquid

6. Simmer Time-texture continuum

Longer cooking time = thicker, more flavorful

7. Taste & serve Salt & pepper Finishing touches

FLAVOR BOOSTERS Vinegar V8 juice Lemon juice Plain yogurt Flavored oil Bacon Wine (cook for 10 minutes) Miso (white or yellow) Fresh herbs

TEXTURE BOOSTERS Mashed beans/potatoes (i.e. Tuscan vegetable soup) Rice Pasta Roux Nuts Pureed vegetables

SHORTCUTS, TIPS, AND TRICKS Used canned/boxed soup as a base

i.e. Tomato soup, Broccoli cheese Saute a variety of veggies first, then add pre-made soup to pot

Salt primarily at end to avoid over-salted soup

Garnish: think contrast Crunchy on smooth Salty on sweet

STORING & FREEZING SOUPS Cool safely

Ice bath with frequent stirring Divide into smaller portions to cool quicker

Mason jars for easy transport to work

Muffin tins?

Flat freezer bags (gallon, quart) Label with date & name of soup

MUS WELLNESS RESOURCES www.muswell.limeade.com Incentive Program www.montanamovesandmeals.com Blog wellness@montana.edu Email @montanameals Twitter

SOUP RESOURCES How to Cook Everything Fast by Mark Bittman Culinary Institute of America basic training http://localfoods.about.com/od/preparationtips/tp/Secrets-to-Homemade-So

up.htm the kitchn www.thekitchn.com