Soup's On National Soup Month

Soup is a combination of foods with endless possibilities. It represents comfort, warmth, tradition and nourishment.

Soups can be an economical way of meeting nutritional needs. Leftovers are perfect when preparing soups.

Soups have been known to curb the appetite and slow down the eating process. Studies show slower eaters are more likely to notice signs of fullness sooner and consume fewer calories. With the extra time, enjoy the flavor, aroma and texture of the foods.

Soups can be prepared with a wide variety of healthy ingredients and traditional favorites made healthier with some substitutions.
 

Wisconsin Beer Cheese Soup

To put my food science background to the test, Jan Norris, a food writer and journalist sent me a "Wisconsin Beer Cheese Soup" recipe. Jan and I have worked together for many years and she often challenges me to make a recipe healthier. The original recipe is located at Jan Norris: Food and Florida.

Jan states “Don’t go with any recipe for beer-cheese soup if it’s not from Wisconsin, where beer and cheese rule the culinary world." This is a favorite for superbowl parties.

Original Nutrition Analysis: 577 Calories; 46 gm Fat; 27 gm Saturated Fat; 144 mg Cholesterol; and 818 mg Sodium.

Modified Wisconsin Beer Cheese Soup: 266 Calories; 16 gm Fat; 8 gm Saturated Fat; 41 mg Cholesterol; and 522 mg Sodium. The recipe is still high in fats and sodium, but by making some small changes, we were able to save 311 Calories; 30 gm Fat; 19 gm Saturated Fat; 103 mg Cholesterol; and 296 mg Sodium. The soup makes for a filling main course and perfect for those cold winter days.

Modified Wisconsin Beer Cheese Soup, serves 14, 1 cup =

1- 1/2 cups diced carrots

1- 1/2 cups diced onion

1 -1/2 cups diced celery

2 cloves garlic, minced

Dash (or to taste) hot pepper sauce

1/8 teaspoon cayenne pepper

1/4 teaspoon black pepper

3 cups low sodium chicken broth

2 cups beer

1/3 cup margarine, unsalted

1/3 cup flour

4 cups 2%milk

6 cups reduced-fat shredded extra-sharp Cheddar cheese

1 tablespoon Dijon or spicy mustard

2 teaspoons Worcestershire sauce

1 teaspoon dry mustard

popped popcorn, for topping

In a large saucepan over medium heat, mix carrots, onion, celery, and garlic. Stir in hot pepper sauce, cayenne pepper and pepper. Pour in chicken broth and beer; simmer until vegetables are tender, about 12 minutes. Remove from heat.

Meanwhile, heat margarine in a large soup pot over medium-high heat. Stir in flour with a wire whisk; cook, stirring until the flour is light brown, about 3 or 4 minutes. Gradually stir in milk, whisking to prevent scorching, until thickened. Remove from heat, and gradually stir in cheese. Keep warm. Stir beer mixture into cheese mixture. Stir in Dijon mustard, Worcestershire sauce and dry mustard. Adjust for hot pepper sauce. Bring to a simmer, and cook 10 minutes. Serve topped with popcorn.

Jan Norris is a journalist and food writer. She spent 26 years at The Palm Beach Post, 21 years as editor of the weekly Food and Dining section. Jan’s blog is full of food, travel, Old Florida, the South and a world of people with stories to tell.

Foods you can substitute to make heart healthy choices.

Instead of:	Try these heart healthy suggestions:
whole milk or 2% milk	1% milk or skim milk
whipped cream	chilled evaporated skim milk, whipped
cheese, (American, Cheddar, Swiss)	Cheeses with 5 or less grams of fat per ounce. Terms used: reduced-fat, low-fat or fat-free. Reduced-fat is easier to substitute when cooking.
creamed cottage cheese	nonfat or 1% fat cottage cheese, or farmers cheese
cream cheese	light, fat-free products, or Neufchatel cheese
Mozzarella cheese	part-skim mozzarella cheese
Ricotta cheese	nonfat, lite, or part-skim
sour cream, regular	non-fat, light, or low fat sour cream or plain yogurt.
butter	lower calorie margarines in soft tubes, vegetable cooking sprays, or nonstick cookware.
margarine, regular	lower calorie margarines in soft tubes, vegetable cooking sprays, or nonstick cookware.
mayonnaise, regular	reduced-fat, cholesterol free, low fat, or fat free. If making a dip you can substitute plain nonfat or low fat yogurt. Reduce the amount required in the recipe.
salad dressing	reduced-fat, cholesterol free, low fat, or fat free dressings or lemon juice, vinegar, or mustard. Reduce the amount required in the recipe.
one whole egg	equals 2 egg whites or 1/4 cup egg substitute
egg noodles	noodles made without egg yolk
condensed cream soup	99% fat-free condensed cream soup
salt	eliminate or reduce by 1/2; explore herbs and spices
gravy	gravies made with low sodium broth and thickened with flour/cornstarch
beef, pork, veal, lamb	choose lean cuts trimmed of all visible fat, or substitute with chicken or turkey without the skin.
oil for sautéing	water, broth, tomato juice
frying	broil, bake, microwave, poach, steam, grill, stir fry

Healthy Soup Additions
1. Instead of salt, add herbs and spices to enhance the flavor. Explore the many possible seasonings available.
2. Increase fiber, vitamins and minerals by adding fresh, frozen or leftover vegetables (use fruits if making a cold soup). Avoid canned vegetables high in sodium. Read the label. A low sodium food contains 140 mg or less per serving of sodium.
3. Increase fiber and protein by using foods such as, beans, lentils, brown rice, whole grain pasta, barley and bulgur.
4. Increase calcium and protein by using skim milk, evaporated skim milk, non-fat dry milk powder, or calcium-fortified soymilk. These low fat ingredients can replace the higher fat alternatives like whole milk or cream.

Canned and Dry Soup Mixes are known for their high sodium content, Read the label and check the serving size. Remember, a low sodium food contains 140 mg or less per serving of sodium.

There are some companies within the food industry making great strides in lowering the sodium content in their products. At Campbell,  they have more than 100 products with a healthy level of sodium; more than 200 that are low in fat and saturated fat; more than 150 products that have 100 calories or less per serving; and more than 85 products certified by the American Heart Association.

As I searched the Campbell archives, I came across a commercial from 1959. Campbell had the foresight to recognize the importance of nutrition over 50 years ago.

Campbell's Soup, 1959

Soup Tidbits
Soup is a stable in almost every American home. After the NBC's "Seinfeld" show introduced the "Soup Nazi" in the United States on November 2, 1995 - Soup became a fashionable food.

The Soup Nazi - Revenge

Resources

Over 40 Healthy Soup Recipes from the Mayo Clinic.

January is “Poverty in America Awareness Month”

Today, more than 46 million Americans—and 1 in 6 children (18 percent of all American children) are living below the poverty line. They live in families who have to make difficult choices between food, health care, heat and rent. To bring attention to this national crisis, the Catholic Campaign for Human Development (CCHD) has designated January as “Poverty in America Awareness Month.”

CCHD is committed to working towards the elimination of poverty in the United States. Sponsored by the United States Conference of Catholic Bishops, a 501(c)(3) non-profit, tax-exempt organization, CCHD today stands as one of the nation’s largest funding organizations for self-help programs for the poor.

Tour Poverty USA

Sesame Street Hunger Special

What Does Hunger Feel Like?

Shopping Matters Tour

Numbers of Hungry Children

Increasing In US

CCHD invests in the dignity of people living below the poverty line. Their programs support self-sufficiency and self-determination for people who are working to bring permanent change to their communities. Their philosophy emphasizes empowerment and participation for those in poverty. By helping the poor to participate in the decisions and actions affecting their lives and communities, CCHD empowers them to move beyond poverty.

Since 1970, CCHD has provided about 8,000 grants to self-help projects to aid those living in poverty. Each year CCHD distributes national grants to more than 300 projects and hundreds of smaller local programs are funded through the 25 percent share of the CCHD collection retained by dioceses.

During Poverty in America Awareness Month, the CCHD devotes efforts to heightening the nation's understanding of the size and depth of the problems of poverty by:

• Releasing public service campaign to raise awareness of poverty in America.

• Encouraging the editorial media to focus on poverty.

• Educating the public to be sensitive to the needs of those in poverty and to treat poor people with respect.

• Holding events in schools and public settings to remind people poverty does exist in American.

USA Poverty Statistics

The official poverty rate in 2009 was 14.3 percent, that is up from 13.2 percent in 2008. The number of people living in extreme poverty (those with incomes below half the poverty line), rose to over 17 million people. This is the highest level on record since data first became available in 1975. Source: U.S. Census Bureau, Housing and Household Economic Statistics Division: 2008

Brother can you Spare a Dime? (1920's)

Different Ways to Get Involved

1. Volunteer
2. Make a donation
3. Share your knowledge

4. Give your support

5. Ask before you give

6. Find out what people need

7. Sponsor an event

January 24, National Peanut Butter Day

The American Peanut Council proclaims peanut butter one of America’s favorite foods. Peanut butter is a good source of protein, niacin, and folate. It is enjoyed by many of all ages.

Below are a few ways to enjoy peanut butter - be creative and enjoy.

The National Peanut Board has a fun website filled with recipes, classroom activities and fun facts. Did you know...

*It takes about 540 peanuts to make a 12-ounce jar of peanut butter.

*There are enough peanuts in one acre to make 30,000 peanut butter sandwiches.

*By law, any product labeled "peanut butter" in the United States must be at least 90 percent peanuts.

*Peanut butter has been banned in some schools due to peanut butter allergies. Make sure to read the ingredient label.

A Journey through the Years
with Peanut Butter

Peter Pan Peanut Butter, 1957

1960's Skippy Peanut Butter

1970's Sesame Street
Peanut Butter Factory

Kraft Peanut Butter, 1987

A Look at Weight Bias, Healthy Weight Week

During Healthy Weight Week, the issue of Weight Bias is addressed. The three videos reviewed look at this subject from the academic perspective, a personal view and government intervention. Though the videos discuss weight bias in relationship to overweight and obesity, the very thin often are a target of weight bias.

Weight Bias
Overweight and obese youth frequently are teased, harassed and mistreated because of their weight. Weight-related teasing ("weight bias") can have a damaging impact on both emotional and physical health. The Rudd Center for Food Policy and Obesity at Yale University (http://www.yaleruddcenter.org) created this video to help parents and teachers understand the severity and impacts of weight bias in school and at home and to present strategies to help combat this problem for overweight teens and pre-adolescents.

The video host is celebrity, model and activist Emme and features Rudd Center experts: Dr. Rebecca Puhl and Dr. Kelly Brownell. The obstacles overweight and obese youth encounter with weight bias is presented using expert commentary and dramatic representation.

Discrimination Against Overweight People

"My old suitemate inspired me to make this as my final project freshman year. When she broke out of her shell and felt good about herself, her personality really began to shine. Everyone we lived with started to see past her "big girl" exterior and opened up to her more. We had creative freedom wth our final project so I decided to look at various aspects of the discrimination against larger individuals."

Should Weight Discrimination Be Illegal?

Resources:

1. Healthy Weight Network
2. Understanding Size Bias, a Conversation with Rebecca Puhl

3. The Canadian Summit on Weight Bias and Discrimination

January 21, New England Clam Chowder Day

New England Clam Chowder

Yield: 4 servings
Serving Size: about 1 cup

Ingredients:
1 can Select Harvest New England Clam Chowder, 98% Fat free
2 cups fat-free, low sodium vegetable broth
Garnish each serving with
1 Tbsp Green Onions
1.5 Tbsp cooked Lentils
8 Oyster Crackers

Directions 
Combine New England Clam Chowder with low sodium vegetable broth. Heat to serving temperature. Garnish with green onions, cooked lentils, and oyster crackers.

Nutrition Information

Recipe Card

Modifying a Recipe to Meet Nutritional Needs.

Goals: 

1. Easy to prepare recipe (related to arthritis; difficulty cutting foods).
2. Lower Sodium (related to hypertension; family history). Canned soups are usually high in sodium. Used a low sodium vegetable broth to reduce the sodium in the chowder.
3. Increase Fiber (related to diverticulosis). Added cooked lentils.
4. Maintain calories around 100 calories per serving (related to weight control)
5. Easy to Chew (related to new dentures).  
6. Low in Cholesterol (related to history of elevated blood cholesterol; family history)

January 20, National Cheese Lover's Day

National Cheese Lover's Day

Three Things You Didn't Know About Cheese

Resource
Cheese.com - World's Greatest Cheese Resource
Find over 600 specialty cheeses from 53 countries in the world's greatest cheese resource.  

Cheese is nutritious food made mostly from the milk of cows but also other mammals, including sheep, goats, buffalo, reindeer, camels and yaks. Around 4000 years ago people started to breed animals and process their milk. That's when the cheese was born.

Explore this site to find out about different kinds of cheeses from around the world.

You can search the database of 606 cheeses by names, by country of origin, by kind of milk that is used to produce it, or by texture.

Modifying Recipes Related to Nutritional Needs: Carrot Ginger Bisque

As one gets older, some of our dietary needs change related to our health. This past year I've been on a personal quest to prepare foods rich in flavors and colors, yet meet my changing nutritional requirements. 

Since being diagnosed with arthritis, I've found it difficult to make some of my favorite recipes. I decided to improvise with some pre-packaged products and a touch of creativity.

Goals: 
1. Easy to prepare recipes (related to arthritis). I keep a pair of scissors around in order to open packages. I'm learning to slow down to avoid cutting myself or dropping items.
2. Lower Sodium (related to hypertension; family history)
3. Increase Fiber (related to diverticulosis)
4. Maintain calories around 100 calories per serving (related to weight control)
5. Easy to Chew (related to new dentures) 
6. Low in Cholesterol (related to history of elevated blood cholesterol; family history)

As I read this list, one might think I'm a mess, but I feel great. I am eating healthy and exercising at least one hour a day 5 to 6 times a week. I joined the silver sneakers program (free for many seniors depending on your health insurance). The SilverSneakers® Fitness Program is an exercise program helping older adults live healthy, active lifestyles. "Get fit, have fun, make friends!" I took my first Zumba class this week and had a great time. Next week I am looking forward to learning yoga.

Carrot Ginger Bisque
Yield: 6 servings
Serving Size: about 1 cup
 
Ingredients 
2 cup Vegetable Broth, low sodium
1.5 cup Carrots, diced
1/4 cup Cranberries, dried, sweetened
1 box (17.6 oz) Cashew Carrot Ginger Bisque, Pacific Natural Foods
3/4 cup White Beans, unsalted, drained

Directions 
Heat the vegetable broth. Add diced carrots and dried cranberries. Simmer until carrots and cranberries are tender. Using a strainer separate the carrots and cranberries from the broth. Reserve carrots and cranberries. 

Combine the broth and "Cashew Carrot Ginger Bisque". Heat over medium heat until hot, stirring occasionally. Add the white beans and reserved carrots and cranberries. Mix and reheat to serving temperature.

Notes. I used a low sodium vegetable broth to lower the sodium content of the Cashew Carrot Ginger Bisque. To increase the fiber content, I garnished the recipe with white beans, diced carrots, and dried cranberries.

Nutrition Information

Recipe Card

January 17 to 23, National Fresh Squeezed Juice Week

A glass of fresh squeezed juice is a great way to meet your fruit and vegetable needs. There are numerous combinations to create a variety of flavors that are packed with a lot of vitamins and minerals.

Fruits and Veggies Matter has a calculator to determine your your required servings of fruits and vegetables.

Review of Juicers

From Consumer Search Ratings

Best overall juice extractor
Breville Ikon BJE510XL *Est. $200 

All-purpose juicer, $100 or less 

Breville Juice Fountain Compact BJE200XL *Est. $100 

Basic citrus juicer 

Black & Decker CitrusMate Plus CJ625 *Est. $20 

Best electric citrus juicer 

Breville Die-Cast Citrus Press 800CPXL *Est. $200 

Best masticating juicer 

Omega J8005 *Est. $260

Juicer Recipes

Note that not all juicers produce the same amount of liquid. Consider buying extra ingredients if your juicer produces a low output. To avoid pesticides and other chemicals, use organic fruits and vegetables and be sure to wash everything thoroughly. Some juicers heat juice slightly, so chill your ingredients before juicing them.

Carrot, Granny Smith, and Ginger Juice

yield: Makes about 7-1/2 cups, 1 serving (3/4 cup)

Calories (kcal) 69.7; Carbohydrates (g) 16.8; Fat (g) 0; 
Saturated Fat (g) 0; Trans Fatty Acid (g) 0; Cholesterol (mg) 0; 
Vitamin A (IU) 12250 (245.0%); Vitamin C (mg) 5.3 (8.9%); 
Potassium (mg) 114.7; Sodium (mg) 56.7

Ingredients

4 to 5 pounds Granny Smith apples

3 to 4 pounds carrots, peeled and trimmed

1 (6-inch) piece peeled fresh ginger

Special equipment: a juicer (see cooks' note, below)

Preparation
Slice apples. Process enough slices in juicer, skimming and discarding any foam, to measure 4 cups juice, then transfer juice to a pitcher. Process enough carrots, skimming and discarding any foam, to measure 3 1/2 cups juice, then add to pitcher with apple juice. Process ginger, then stir 2 1/2 tablespoons ginger juice into pitcher. Chill until cold, about 2 hours.  Serve over ice, if desired. 
 

Spa Juice

yield: Makes 1 (1-cup) serving

Calories (kcal) 90; Carbohydrates (g) 21; Fat (g) 0; 
Trans Fatty Acid (g) 0; Cholesterol (mg) 0; 
Vitamin A - IU (IU) 4988 (99.8%); Vitamin C (mg) 51 (84.6%);
Iron (mg) 0.6 (3.2%); Sodium (mg) 67 (2.8%)
In addition, the recipe contains Vitamin B1; B2; B6; Folate;

Calcium; Phosphorus; and Potassium

Editor's note: This juice is fruity but not overly sweet. It gets its green color from parsley and spinach, but neither ingredient overwhelms the flavors of the pineapple, grapefruit, and carrots. The recipe is part of a spa menu developed exclusively for Epicurious by Chris Miller, executive chef at Como Shambhala Estate at Begawan Giri in Bali.

Use an electric juice extractor or heavy-duty juicer that can process stems, skin, and seeds.

Ingredients
5 ounces fresh pineapple (about 1 cup or 1/8 large pineapple), peeled, cored, cut into large chunks, and chilled

4 ounces pear (about 1 cup or 1/2 medium pear), unpeeled, cut into large chunks and chilled

2 cups (packed) spinach with stems (about 4 ounces), chilled

1 (2-ounce) bunch fresh flat-leaf parsley with stems, chilled

1/2 medium carrot, peeled and chilled

1/4 cup freshly squeezed grapefruit juice (from 1/2 small grapefruit), chilled

Preparation

In juice extractor, process pineapple, pear, spinach, parsley, and carrot, skimming foam if necessary. Stir in grapefruit juice, chill if desired, and serve. Juice is best served immediately but will keep, refrigerated, in airtight container up to two days.

In Memory of Jack LaLanne
Jack LaLanne Sings His Theme Song

as I conclude this Blog on Juicers.

In this clip from the Power Juicer infomercial,
Jack LaLanne sings the closing song from his old TV show
as a duet with an old video of himself.

Celebrating Spinach and Popeye's Debut

Nutrition Information

Spinach is fat free; saturated fat free; cholesterol free; low calorie; high in dietary fiber; high in vitamin A; high in vitamin C; high in iron, high in folate; and a good source of magnesium.

Selecting and Storing Spinach 

1. Choose fresh, crisp, green bunches with no evidence of insect damage.
2. Store spinach loosely wrapped in a damp paper towel.
3. Refrigerate in a plastic bag and use within 3 to 5 days.

Oxalic acid and Spinach

The oxalic acid in spinach binds with iron, which inhibits iron absorption. You can improve the absorption of iron from spinach by eating it with foods that enhance iron absorption; such as foods rich in vitamin C.

Serving Suggestions

1. Add spinach to a pasta or rice recipe.
2. Enjoy a spinach salad with a variety of ingredients.

References

1. Spinach - Wikipedia, the free encyclopedia
2. Top 10 ways to enjoy Spinach, Fruits and Veggies more matters 
3. Spinach: Nutrition . Selection . Storage. Fruits and Veggies more matters 

January 16, National Fig Newton Day

Charles M. Roser is known as the man who created the Fig Newton recipe. He would later sell it to the Kennedy Biscuit Works (later known as Nabisco.) 

A Fig Newton is a soft cookie filled with fig jam. As of 2012, in addition to the original fig filling, Nabisco also makes several varieties of the Newton, including strawberry, raspberry, and mixed berry. The Fig Newton also comes in a 100% whole grain and a fat-free variety. There are Fig Newton Minis and a crisp version, called Newtons Fruit Thins. 

How Fig Cookies are Made

Reference
Wikipedia, Newtons (cookie) 
Fig Newton Products 

An educated consumer has the knowledge to make a decision.

January 15, National Strawberry Ice cream Day

January 15 is designated as National Strawberry Ice Cream Day. Many people associate ice cream as a high calorie dessert, but with portion planning you can turn an ice cream into a healthy snack.

Portion Control

Strawberry Sundae with Granola

Ingredients.
1/4 cup Light Strawberry Ice Cream
1 Tablespoon Granola
1/4 cup Strawberries, chopped
1/2 cup Strawberries

Nutrition Information. 97 Calories; 2 g Protein; 18 g Carbohydrates; 2 g Dietary Fiber; 2 g Fat (g); 5 mg Cholesterol;  49 mg Vitamin C; 70 mcg Folate; 34 mg Sodium

Strawberry Ice Cream with
Yogurt and Granola

Ingredients.
1/3 cup Light Frozen Strawberry Yogurt
2 Tablespoon Granola
1/4 cup Strawberries, chopped
1/2 cup Strawberries
1.5 teaspoons Strawberry Preserves

Nutrition Information. 165 Calories; 3 g Protein; 34 g Carbohydrates; 2 g Dietary Fiber; 3 g Fat (g); 7 mg Cholesterol; 49 mg Vitamin C; 120 mcg Folate; 48 mg Sodium

Strawberry Ice Cream Cone

FL Governor Scott, looking to warehouse disabled children rather than helping parents care for them.

This is a video from msnbc.com (http://nbcnews.to/XYR1AG). Rep. Alan Grayson, D-Fla., joins Martin Bashir to discuss the decision of Florida governor, Rick Scott, to effectively warehouse disabled children rather than helping parents care for them.

My son, Jake and I chose to watch it together and video tape it. Jake is 24 years old with cerebral palsy. He moves about independently in a motorized wheelchair. We were devastated by what we heard and saw.

Is it constitutional to separate a parent from her child because they are disabled? This seems wrong and criminal. Similar to the stories my parents told me about Adolf Hitler.

Governor Scott, you will never know the experiences, challenges, joys and most of all the love from a special group of people that have so much to give.

Dr. Sandra Frank and Jake Frank