1 (15 ounces) can corn, drained
1 1/2 teaspoons chili powder
1 teaspoon ground cumin
Directions.
1. In a large nonstick saucepan, sauté vegetables and
garlic until almost tender.
2. Stir in all ingredients and bring to a boil.
3. Simmer 20 minutes.
4. Soup freezes well.
Nutrition Information
Resources. 1. Wikipedia. Soups - History, Types, and Varieties 2. Food Network. Healthy Soup Recipes 4. EatingWell. Healthy Winter Soup Recipes Ensure accurate nutritional analysis for your recipes utilizing an extensive research database and over 30 years of experience. A valuable service for Recipe Bloggers, Media, Cookbook Publishers, Writers, Chefs, and Recipe Websites. Your readers will benefit from the Nutrition information and a Registered Dietitian. Contact: Dietitians-Online.com; Sandra Frank, Ed.D, RDN, FAND at recipenews@gmail.com 954-294-6300
Tabouli, Tomatoes, and Feta Cheese on Mini
Croissant #NationalCroissantDay
Croissant Sandwich with Tabouli, Tomatoes, and Feta Cheese
Serves One Ingredients 1 Croissant (1 ounce) 1 Tbsp Tabouli Salad 2 slices Tomatoes 1/2 oz Feta Cheese
Nutrition Information
Nutritional Analysis Services
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In a world brimming with diverse cultures and traditions, nothing quite encapsulates the essence of a place like its local cuisine. Among the many culinary delights, soups stand out as a universal comfort food, transcending borders and bringing the taste of culture to our tables. Each spoonful of these simmering concoctions tells a story – a tale of heritage, geography, and the unique blend of ingredients that define a region's palate.
Join us on a gastronomic adventure, where each sip is a discovery, and every bowl is a celebration of the world's vast and vibrant culinary heritage. Embark on a journey, one spoonful at a time, to discover the stories and secrets simmering within these global soups.
Gazpacho (Spain) is a refreshing, cold soup made from raw, blended vegetables like tomatoes, cucumbers, and bell peppers, often enjoyed in
the summer.
Harira (Morocco) is a rich and hearty soup traditionally eaten during Ramadan. It is made with tomatoes, lentils, chickpeas, and lamb and flavored with
a blend of fragrant spices.
Laksa (Malaysia and Singapore): A spicy noodle soup with a
distinctive coconut milk base, it comes in various forms, including curry laksa
and asam laksa, often served with chicken, prawn, or fish.
Minestrone (Italy): A thick Italian vegetable soup often
containing beans, onions, celery, carrots, stock, and tomatoes, sometimes with
pasta or rice.
Tom Yum (Thailand): A hot and sour soup known for its
intense flavors, it typically includes shrimp (Tom Yum Goong), mushrooms,
tomatoes, lemongrass, galangal, and kaffir lime leaves.
Tortilla Soup (Mexico): A hearty, flavorful soup made with chicken broth, roasted tomatoes, onion, garlic, and chilies and topped with crispy fried tortilla strips, avocado, cheese, and sour cream.
Caldo Verde (Portugal): A simple, comforting soup made with
thinly sliced kale, potatoes, and chorizo sausage, often served during
celebrations.
Phở (Vietnam): A Vietnamese soup known for its fragrant
broth, rice noodles, herbs, and usually beef (Phở Bò) or chicken (Phở Gà).
French Onion Soup (France): A rich and savory soup based on caramelized onions and beef stock, and typically served with a crouton and melted cheese on top.
Chupe de Mariscos (Peru): A creamy seafood soup from Peru,
loaded with various seafood like shrimp, crab, and fish, often enriched with
potatoes, corn, and a base of aji peppers and cilantro.
New England Clam Chowder (USA): A creamy, hearty soup from
the New England region, known for its chunks of clams, diced potatoes, onions,
and sometimes bacon in a milk or cream base.
Borscht (Russia/Ukraine): A sour soup common in Eastern
European countries, famous for its distinctive red color from beetroots,
usually served with sour cream, and can contain a variety of vegetables and
meat.
Ramen (Japan) is a popular Japanese soup consisting of Chinese-style wheat noodles served in a meat- or fish-based broth flavored with soy sauce or miso and topped with ingredients like sliced pork, nori, and
scallions.
These soups not only offer a taste of their respective
cultures but also embody the diversity and richness of global culinary
traditions.
Nutrition Notes
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 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 various healthy ingredients and traditional favorites made healthier with some substitutions.
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 margarine in soft tubes, vegetable cooking sprays, or nonstick cookware.
margarine, regular
lower-calorie margarine 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.
Healthy Soup Additions 1. Instead of salt, add herbs and spices to enhance the flavor. Explore the many possible seasonings available. 2. Add fresh, frozen, or leftover vegetables (use fruits if making a cold soup) to increase fiber, vitamins, and minerals. 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 eating 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 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. Some companies within the food industry are 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. I was searching the Campbell archives when I came across a 1959 commercial. Campbell had the foresight to recognize the importance of nutrition over 50 years ago.
Campbell's Soup, 1959
Soup Tidbits Soup is a staple in almost every American home. After NBC's "Seinfeld" show introduced the "Soup Nazi" in the United States on November 2, 1995 - Soup became a fashionable food.
Serves One Ingredients 2 Blueberry Pancakes frozen 1/3 cup Fresh Blueberries
Portion Control
Nutritional Analysis Services
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Oats, a humble grain, have long been a staple in many diets around the world. Renowned for their health benefits and versatility, oats come in various forms, each with its unique texture, cooking time, and culinary uses.
Different Types of Oats and Serving Suggestions
Whole Oat Groats: These are the most unprocessed form of oats, resembling rice grains. They have a hard, chewy texture and require the longest cooking time. Use in salads or as a rice alternative.
Steel Cut/Irish Oats: These look like chopped-up grains, a bit like coarse breadcrumbs. They have a chewy, dense texture and provide a more rustic eating experience. Ideal for a hearty breakfast porridge.
Scottish Oats: They are more like a coarse meal, with a creamy and smooth texture when cooked. Perfect for a traditional, creamy oatmeal.
Rolled/Old-Fashioned Oats: These are flat and flaky, having been steamed and rolled. They're soft and cook quicker than steel-cut oats but retain a distinct texture. Versatile for baking, making granola, or as a breakfast cereal.
Quick Oats: These resemble rolled oats but are cut finer and rolled thinner, cooking even faster and offering a softer texture. Quick and convenient for a fast breakfast or for thickening soups and stews.
Instant Oats: The most processed, these oats are pre-cooked and dried, appearing as thin, soft flakes that cook in minutes. Best for an instant breakfast or as a quick thickener.
Oat Bran: This looks like fine, pale brown crumbs and is the outer husk of the oat grain, high in dietary fiber. This can be added to smoothies or yogurt or used in baking for added fiber.
Oat Flour: A fine, powdery flour that can be used in baking, offering a mild, slightly sweet flavor. Great for gluten-free baking, pancakes, and as a healthy flour substitute.
Benefits of Oats
Oats are highly regarded for their nutritional value and health benefits, making them a favored choice in many diets. Here are some of the key health benefits of oats:
Heart Health: Oats are known for their ability to lower cholesterol levels, particularly LDL (bad) cholesterol, without affecting HDL (good) cholesterol.
Blood Sugar Control: Oats have been shown to help regulate blood sugar levels, making them particularly beneficial for individuals with type 2 diabetes.
Weight Management: The soluble fiber in oats can help in weight management. It increases the feeling of fullness, reduces hunger, and thereby may help in reducing overall calorie intake.
Digestive Health: Oats are high in soluble and insoluble fiber, which is beneficial for digestive health. This fiber helps regulate bowel movements and is known to prevent constipation.
Gluten-Free: While oats are naturally gluten-free, they are sometimes processed in facilities that handle gluten-containing grains. Pure, uncontaminated oats are a safe and nutritious option for those on a gluten-free diet.
Nutrition
Oats are a nutritional powerhouse. They are high in soluble fiber and a good source of essential vitamins and minerals. Their low glycemic index makes them beneficial for weight management and for those with diabetes.
Conclusion
Oats are not just a breakfast staple; their various forms lend themselves to a multitude of culinary uses. From a morning porridge to a baking ingredient, oats offer both health benefits and delicious possibilities, making them a valuable addition to any diet.
Ensure accurate and cost-effective nutritional analysis and food nutrition facts labels for your recipes and menus utilizing an extensive research database. A great service for the Media, Cookbook Publishers, Writers, Chefs, Recipe Websites and Blogs. Your readers will enjoy and benefit from the Nutrition information.
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