Soup and Mushrooms

Yesterday I talked about limiting sodium intake because it is National Heart Month and yesterday was National Wear Red Day. So I decided to look online to find a day to day list of national food-related holidays because I thought these would make great blog topics.



So today it is National Homemade Soup Day and National Stuffed Mushroom Day.


Homemade soups trump soups from a can or soups at restaurants because you can add your favorite ingredients to create the perfect soup for you. Most importantly you can choose healthy ingredients and use less sodium. Using low sodium broths and fresh vegetables are two ways to make your homemade soups healthier. Making homemade soup is a convenient and inexpensive way to get in a lot of nutrients because many soups are full of herbs, vegetables, grains, and legumes. Starting a meal off with a healthy soup is a great way to cut back on calories because the soup helps to fill you up so you will not require a large meal. Studies actually show that individuals who eat soup before their meal eat 20% less of their meal. Soup also helps you to eat slower. This is important because again you will notice satiety earlier and can eat less. Here are some healthy additions to homemade soup recipes.

• Add your favorite herbs and spices to boost the flavor of reduced-sodium soups. Experiment with pepper, basil, parsley, oregano, garlic, ginger, or salt-free seasoning blends like Mrs. Dash.


• Add calcium and protein (without extra fat) by reconstituting your soup with skim milk, evaporated skim milk, non-fat dry milk powder, or calcium-fortified soymilk instead of water, whole milk or cream.


• Add frozen or leftover veggies to increase the fiber, vitamins and minerals in your soup. Spinach, broccoli, corn, celery, carrots and potatoes work well in most soups.


• Add beans and whole grains for more fiber, protein and filling power. Try potatoes, beans, lentils, lima beans, brown rice, barley, or whole wheat pasta.


The following website contains a great list of healthy recipes for your favorite soups. Each recipe comes with a nutritional analysis as well.


http://www.mayoclinic.com/health/healthy-soup-recipes/RE00122

Mushrooms are not just a delicious pizza topping. Mushrooms offer many nutritional benefits. They are rich in disease-fighting phytochemicals. Eating mushrooms on a regular basis has been linked to a lower risk of breast cancer and prostate cancer. One medium Portobello mushroom provides 21% of the recommended daily intake for selenium and one third of your copper needs and has as much potassium as a medium-sized banana! Mushrooms also contain vitamin D which we usually only get from the sun or fortified products. Mushrooms are full of antioxidants, they offer anti-inflammatory benefits and support the immune system. Mushrooms can be swapped out with ground beef in lasagna, sloppy joes, and chili. They make great additions to omelets, salads and soups. Now when it comes to stuffing your mushrooms, remember to go easy on the high fat foods such as sausage and cheese and choose healthier options such as spinach and onion. Check out this recipe: Spinach-Stuffed Portobello Mushrooms. It is delicious and nutritious and yes, it contains ooey-gooey cheese. So if you are looking for a lower calorie/fat stuffed mushroom, you can go without the cheese or one of the cheeses below. Enjoy!

Spinach-Stuffed Portobello Mushrooms

Ingredients


4 large Portobello mushrooms


¼ cup chopped onion


2 eggs, lightly beaten (you can use egg beaters- cuts the cholesterol and saturated fat out)


½ cup reduced-fat sour cream


1 package (10 ounces) frozen chopped spinach, thawed and squeezed dry


1 cup crushed seasoned stuffing


½ cup crumbled feta cheese (I’d use reduced-fat)


½ teaspoon garlic salt


3 T. grated Parmesan cheese


Directions


• 1.) Line a baking sheet with heavy-duty foil; coat the foil with nonstick cooking spray and set aside. Remove stems from mushrooms; set caps aside and chop stems. In a microwave-safe bowl, combine the chopped mushrooms and onion. Cover and microwave at 50% power for 1-2 minutes or until tender, stirring every 30 seconds.


• 2.) In a small bowl, combine the eggs and sour cream. Stir in the spinach, stuffing, feta cheese, garlic salt and onion mixture. Spoon into mushroom caps. Place on prepared baking sheet.


• 3.) Bake at 350°F for 35 minutes. Sprinkle with Parmesan cheese. Bake 5-10 minutes longer or until mushrooms are tender and cheese is melted.


Nutrition Information


Each mushroom contains 233 calories, 9 grams of fat, 5 grams of saturated fat, 126 mg cholesterol, 735 mg sodium, 22 grams of carbohydrates, 15 grams of protein, and 5 grams of fiber