Let's Make Some SOUP!

As you may or may not know, I am somewhat famous (hahaha) for my soup.  And what you may also not know is that there is a process to making soups and stocks, and it is really easy!  I took a class in Seattle about 20 years ago that was a “Tools and Techniques” class.  The first session was soups and stocks – which is a good basis for most all other cooking.

So in this issue – we are going to MAKE SOME SOUP and you are going to get some of my most favorite (and the hubster’s favorite) soup recipes.

Step 1 – The BASICs – this is the same for all soups.  You start with a mirepoix (pronounced meer-pwah).  Sounds complicated, but is basically a rough chop of onion, celery, and carrots.  The technical ratio is 2:1:1 – but I usually use one big onion, 1 celery stalk and 1 carrot - (I don’t measure) and sometimes I will add extra carrot for sweetness.  

You put this rough chop in a heavy bottomed pot over medium heat with olive oil, salt and pepper.  You want this to cook until it begins to form brown bits on the bottom of the pan.  Continue to cook until the onion is slightly browned all over.  These brown bits are called “fond”, and FOND is where the flavor is!   This is the basis of all soups.  (If you want to make your soup in a crock pot, I would suggest making several batches of Mirepoix or a big batch and freezing it in separate bags to then thaw and use for your base in the crock pot.)

From this point, you can choose your ingredients:

Chicken Soup!

For Chicken soup, I generally will use left over roasted chicken. Add your chicken and stock to the pot.  I like to use organic chicken stock but now I am using “better than bouillon” because I make a lot of soup in the winter and it takes up a lot less room than boxes of stock!  Add about a quart or so of stock (or more) depending on the size of the pot and how much mirepoix and chicken you have.  If you are going to add rice or noodles, add a bit extra stock.

Then you can add noodles or rice if you prefer.  If you add rice, you need to cook the rice according to the instructions and then add to your soup about 20 minutes before serving.  If you add too soon, it will totally disintegrate. I like Lundburgs Long Grain / Wild Rice Blend and you can get it in the Natural food section at Kroger.  It takes about 45 minutes to cook- so you can be simmering your soup while the rice is cooking.  Add the rice and simmer 10 to 15 minutes and serve.  

Butternut Squash Soup!

For this soup, you need to peel and chop the squash and then toss in olive oil.  Roast in a roasting pan at 425 degrees.  Toss after about 20 minutes and continue to roast until it is browned on all sides.  Let the squash cool a bit and then add the squash and the mirepoix to a blender or food processor and pulse.  I prefer mine somewhat chunky and not too smooth.  You may have to do this in batches.  Return mixture to pot, add stock and then simmer for about 40 minutes.  You may also want to add sage and nutmeg.

Italian White Bean Soup!

For this soup, I use canned Cannellini beans.  I will use two cans rinsed.  I will smash some of them with a potation masher and leave some whole.  Add the Stock and simmer.  Serve with parmesan cheese on top.

NOTES – for Bean and Squash Soup – to make vegetarian, just use vegetable stock.  I also add chopped kale or spinach to all of my soups to add nutrition.  Just throw it in about 20 minutes before serving.

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Ally's Fit Tips - Eat Healthy on a Budget!

Ally’s Fit Tips

Healthy Eating on the Cheap

As food prices increase, more people are looking for ways to save money on their food bill but still eat a healthy diet.  While it is true that healthy food can cost more than unhealthy food, you do not have to break the bank in order to feed yourself and your family good nutrition. In fact, with careful planning, you will probably find that you save money by eating healthy.  Prepared and restaurant foods are not only unhealthy, but dollar for dollar it is generally more expensive than cooking from scratch.

Here are some tips to help you eat healthy on a budget.

1.  Eat less meat.  One of the most expensive things in a grocery store, ounce for ounce, is meat.  Unless you find a great sale on meat, you are better off eating meat occasionally rather than daily.  A little meat can go a long way.  For example, instead of putting a whole roast into the oven for one meal, cut it up into four or five smaller portions and freeze them.  The meat can then be used in several meals, rather than just one.  For example, you can use the meat in meals such as vegetable beef soup, stir fry, a casserole, salads and lettuce wraps.

2.  Drink water.   Prepared beverages are not only unhealthy, but they are pricey as well.  You will save a lot of money if you stop purchasing prepared drinks and simply drink water instead.  If you really can’t live without your diet soda or your latte, then make it a once a week treat rather than daily. 

3.  Try generic brands.  Many generic brands of food taste just as good as name brand, but at a fraction of the cost. 

4.  Take your lunch.  You can prepare your lunches at home much more frugally than you can purchase them out.  Invest in a good thermos and cooler, so that you can transport all kinds of food.  Consider preparing extra food at dinner so that there will be leftovers for lunch the next day.

5.  Grow your own food.  If you have a yard or even a patio, you can grow your own vegetables.  Vegetables such as tomatoes, cucumbers, squash and peppers grow just fine in pots. Herbs are easy to grow in pots and great to have on hand as well.  

6.  Shop farmers’ markets.  Local farmers and gardeners often like to sell their extra produce, and you may be able to find great prices on your favorite foods.

7.  Shop online.  You may be able to buy some foods online much more cheaply than you can buy them from your local store.  Check prices and be sure to factor in shipping costs when making your comparison.  I like to purchase organic coconut oil and other products from vitacost.com.  

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