Chicken Sausage Enchilada Spaghetti Squash

This recipe is for my friend, Ethel. Okay, I don't really have a friend named Ethel, but we have called each other 'Lucy and Ethel' for years, while swapping out those roles of zany and cautious on any given day. In fact, her name is also Judi so we are both referred to as 'the other Judi'. Ethel likes spicy hot food, while I'm more of a mild-medium. This recipe can be as mild > medium > spicy as one wants. So knock yourself out, Ethel.

I have recently become a big fan of spaghetti squash; however, my imagination has not caught up with the numerous ways one can use it. For this recipe, the sausage could be omitted for a vegetarian or healthier entree or side. Suggestion: Measure your enchilada sauce. My 10-ounce (283 grams) can only measured to 8.5 ounces. It worked out for this recipe but I'm just saying...

Spicy, interesting, and really good!

Chicken Sausage Enchilada Spaghetti Squash
Recipe (adapted), Running to the Kitchen Blog
Yield: 2 dinner portions or 4 side-dish portions


Ingredients:

• 1 medium spaghetti squash
• 1 large zucchini, chopped
• 1/2 large onion, chopped
• 2 tablespoons extra virgin olive oil
• 2 cloves garlic, minced
• 1lb. (4 links) chicken sausage, cut into rounds
• 1 chipotle chili in adobo sauce, chopped
• 1 cup enchilada sauce (I used mild.)
• 1/2 teaspoon cumin
• 1/4 teaspoon smoked paprika
• 1/8 teaspoon chili powder 
• 1/2 cup shredded sharp cheddar cheese
• 1/3 cup chopped fresh cilantro, extra for garnishing
• Salt and pepper

Directions:

Preheat oven to 375 degrees.  Follow instructions on how to cook the spaghetti squash from earlier post, Simple Spaghetti Squash. Remove from oven, let cool, remove any seeds, and then scrape the squash with a fork into a bowl and set aside. In a large pan with raised sides, heat olive oil over medium-high heat. Add onion, garlic and zucchini, and sauté for about 5-7 minutes, until softened. (Note: I normally wait and add the garlic at the last minute.) Add chicken sausage and continue to sauté until browned on both sides. Next, add chipotle chili, enchilada sauce and spices. Cook on medium-low heat for about 2-3 minutes to meld flavors. Add squash into pan with cheddar cheese and cilantro at the end and toss to combine. Garnishes: cilantro, cheddar cheese, Greek yogurt, sour cream or a combination of any listed.

Happy Halloween

Chicken Lettuce Wraps

Have you ever had the lettuce wraps at P.F. Chang's? When I saw a recipe that attempted to recreate these wraps, I couldn't wait to try it. I'll admit these are not quite the same as the restaurant but they are pretty darn close! There was quite a bit of chopping involved but seeing these beautiful colors made it worth it. It looks so....festive, doesn't it? Once the minced garlic and ginger hit the pan, I just stepped back and smiled.

I chose to add the ground chicken, but this recipe could be easily adapted as vegetarian. There are so many wonderful flavors here that no one would miss the chicken. Taste for seasoning at each step. For all the vegetables and then the lettuce, I found I needed more added salt that the 1/4 teaspoon that the original recipe listed.

The recipe suggests eating these "taco-style".  That certainly works although, as with a taco, it can be quite messy. I preferred to leave the top of the lettuce free so that I could pull the sides together like a taco but fold the extra lettuce over the top and eat more like a roll.

Chicken Lettuce Wraps  

Serves 4 (3 lettuce wraps each)
Recipe, adapted from Cooking Healthy For Me Blog

Ingredients

• 4 medium carrots, peeled and finely diced
• 2 stalks celery, finely diced
• 1 large red bell pepper, seeded and finely diced
• 1 (8-oz) can water chestnuts, drained and finely diced
• 3 scallions (white and green parts) thinly sliced
• 2 Tablespoons fresh ginger, grated or finely minced
• 4 cloves garlic, minced
• 1 pound ground chicken
• 1 teaspoon kosher salt, or to taste 
• 1/2 teaspoon black pepper
• 1/3 cup bottled Chinese plum sauce 
• 2 Tablespoons rice vinegar
• 3 Tablespoons soy sauce
• 1 teaspoon hot chili paste 
• 1/4 cup salted, roasted cashews, chopped 
• 1/4 cup minced fresh cilantro 
• 1 head Boston or bibb lettuce, cleaned & trimmed (I used Green Leaf Lettuce.)

Directions

1. Heat a large non-stick pan to medium high heat.  Spray with non-stick cooking spray.  
2. Add the carrots, celery, bell pepper, water chestnuts, scallions, ginger and garlic. Sauté, stirring until tender, 5 minutes.  
3. Add ground chicken to the pan, cook chicken until crumbly and is no longer pink. Season with salt and pepper
4. Add the plum sauce, soy sauce, rice vinegar and chili paste.  Stir.  Reduce heat to low and simmer until heated throughout.
5. Remove from heat and stir in nuts and cilantro.  Allow to cool slightly.
6. Serve taco style with lettuce leaves

Breakfast Ideas for Winter

Figuring out healthful and comforting meals in the wintertime can feel like a contradiction. When snow is on the ground and the wind is screaming, many people crave bacon, eggs, pancakes, and sticky buns. Many such comfort foods can zap energy and slow you down.

The following meals will support the need for comfort and promote a healthy body. Remember that comfort foods are generally warm and smell good. Much of the satisfaction comes from the scent, which will not add inches to your waist!

Oatmeal Parfait 
Makes 1 serving

You can make this satisfying parfait many different ways to keep it interesting. Instead of oatmeal, try quinoa, buckwheat, or tapioca. Mix up the yogurt with low-fat sour cream. Change the fruit to suit your palate or pantry.

Ingredients
½ cup (C) dry oatmeal, prepared with water (can use instant)
½ C plain fat-free Greek yogurt
2 tablespoons (Tbsp) raisins
2 Tbsp walnuts
1 Tbsp brown sugar or honey
One fourth of a diced pear
Sprinkle of cinnamon sugar

Directions
Layer in a tall glass one half of the oatmeal, one half of the yogurt, 1 Tbsp raisins, 1 Tbsp walnuts, and one half of the brown sugar or honey. Repeat. Top with diced pears and cinnamon sugar.

Per serving: 316 calories, 6 grams (g) fat, 53 g carbohydrate, 16 g protein, 4 g fiber, 0 milligrams (mg) cholesterol, 52 mg sodium

Whole-Grain Pancakes
Makes about 12 large pancakes or dozens of silver-dollar pancakes—enough to feed a small crowd

Pancakes are comfort incarnate. Make extra of this recipe so you can heat them up later in the week without all of the work. These flapjacks beat the white-flour version, with added fiber and protein for greater satisfaction and satiety.

Ingredients
2 cups whole-wheat flour (look for wheat-berries to grind yourself or choose a flour that says whole grain (or substitute any whole-grain flour, such as rye, spelt, or buckwheat)
1 teaspoon (tsp) baking powder
½ tsp baking soda
⅓ C granulated sugar (or substitute honey, agave or cane sugar)
½ tsp salt
2¼ C low-fat buttermilk
Two large eggs, lightly beaten
2 Tbsp butter, melted
Cooking spray

Optional add ins:
½ C chopped walnuts
1 cup berries
2 Tbsp flax meal (or substitute chia)
¼ C raisins
One sliced banana

Directions
Combine the flour, baking powder, baking soda, sugar, and salt in a large bowl. Add the buttermilk, eggs, and melted butter. Stir all the ingredients until they are just combined. Add optional items, if desired.

Spray skillet, pan, or griddle with cooking spray and heat to medium-hot. Pour about ⅓ C of batter into the skillet. Wait until the pancake bottom is deep golden in color, then flip with a spatula. Cook the other side until golden and cooked through. Repeat with the remaining batter.

Serve with a sprinkle of powdered sugar, a dollop of yogurt, or 1 Tbsp of honey or syrup.

Per serving (based on four servings/recipe): 390 calories, 9 g fat, 66 g carbs, 15 g protein, 24 mg cholesterol, 623 mg sodium, 8 g fiber

Recipe adapted from: 101cookbooks.com. My favorite pancake recipe. 

Bran Flax Muffins
Makes 15 muffins

Muffins seem like a decadent treat, and these are! They are healthful, wholesome, and delicious. Warm them up, and serve them with jam, a poached egg, and fruit for a complete meal.

Ingredients
1½ C all-purpose flour
¾ C ground flaxseed
¾ C oat bran
1 C brown sugar
2 tsp baking soda
1 tsp baking powder
1 tsp salt
2 tsp ground cinnamon
¾ C skim milk
Two eggs, beaten
1 tsp vanilla extract
2 Tbsp vegetable oil
2 cups shredded carrots (or zucchini)
Two apples, peeled, shredded (or substitute pear)
½ C raisins (or substitute dried cranberries)
1 C mixed nuts, chopped

Directions
Preheat oven to 350˚ F. Grease muffin pan or line with paper muffin liners.

In a large bowl, mix together flour, flaxseed, oat bran, brown sugar, baking soda, baking powder, salt, and cinnamon. Add the milk, eggs, vanilla, and oil. Mix until just blended. Stir in the carrots, apples, raisins, and nuts. Fill prepared muffin cups two thirds full with batter.

Bake at 350˚ F for 15–20 minutes, or until a toothpick inserted into the center of a muffin comes out clean.

Per serving (one muffin): 255 calories, 9 g fat, 44 g carb, 6 g protein, 0 mg cholesterol, 455 mg sodium, 3 g fiber

Recipe adapted from: My recipes.com. Bran flax muffins. 

Nutrition information calculated with Nutribase 9 software.
Photo, iStockphoto
Resource provided by RD411 and Ensure Supplement.

Tomato and Spinach Soup

Keeping with my "baby, it's cold outside" theme, this soup is my number one soup-in-a-hurry. Despite its preparation ease, it never fails to impress. After my great-niece spent the night with me last weekend, I found myself sending her back to college with a container of soup, bag of croutons, and an apple. I have so turned into my mother!

This is a repeat recipe; sometimes, nothing particularly special can taste just right.  It is packed with Vitamin C, which we will need during these cold months. And, unless Ina or Martha show up for dinner, we won't worry about the fact that I like to eat it from a cappuccino cup.

Tomato and Spinach Soup
Recipe (slightly altered), Rachael Ray
Yield: 4 servings

Ingredients
2 tablespoons olive oil
1 large shallot, finely chopped
2 garlic cloves, finely chopped
1 can (28-ounce) diced tomatoes in juice, drained
1 can (28-ounce) crushed tomatoes
2 cups vegetable or chicken stock
1 10-ounce sack triple-washed spinach, stems removed and shredded with knife
Salt and pepper, to taste

Directions
Heat a medium soup pot over moderate heat. Add oil, shallots and garlic. Saute 5 minutes. Add drained tomatoes and crushed tomatoes, stir. Add stock and stir to combine soup. Stir in spinach in handfuls to wilt and combine with soup. Season soup with salt and pepper, to taste. Bring soup to a bubble, reduce heat and simmer 10-15 minutes to reduce.

Food Day 2011

Today is Food Day. The goal is to transform the American diet and to "push for healthy, affordable food produced in a sustainable, humane way". As a registered dietitian, I am aligned with the majority of their core principles, particularly as it relates to the prevention and treatment of nutrition-related diseases. 

To celebrate Food Day, the organization has collected recipes from some of the country's prominent chefs and cookbook writers. Below is an example of a recipe in this collection. Click on this link, Food Day Cookbook, for directions on downloading this cookbook.

Honey-Crisp Oven-Fried Chicken

Adapted from Comfort Food Fix By Ellie Krieger

Makes 6 servings

6 skinless, bone-in chicken thighs (about 2 pounds)

2/3 cup low-fat buttermilk

4 cups whole-grain cereal flakes

1/2 teaspoon paprika

1/2 teaspoon garlic powder

1/2 teaspoon kosher salt

1/4 teaspoon freshly ground black pepper

1/4 teaspoon cayenne pepper

Olive oil cooking spray

2 tablespoons honey

1. Place the chicken in a bowl with the buttermilk and toss to coat. Marinate in the refrigerator for at least 1 hour and up to 4 hours.

2. Place the cereal flakes in a food processor and process until crumbs from (you should have about 1 cup of crumbs).

3. Transfer to a shallow dish and mix in the paprika, garlic powder, salt, black pepper, and cayenne pepper.

4. Preheat the oven to 350-degrees F. Spray a baking sheet with cooking spray.

5. Remove chicken from buttermilk, shaking off excess buttermilk from the chicken. Discard the remaining buttermilk.

6. Brush each piece of chicken with honey, then dip in the cereal crumbs, press hard so the crumbs adhere to the chicken. Place the coated chicken on the prepared baking sheet.

7. Lightly spray the top of each chicken thigh with cooking spray.

8. Bake until the chicken is crisped and cooked through, 45 to 50 minutes.

Coconut Curry Butternut Squash Soup

I'm back! It turned chilly while I was away, which is fine with me - the weather is beautiful, my football team is having a spectacular season, and there is nothing more comforting or easier to prepare than soups and stews. This soup matches my great mood!

I have seen a lot of pumpkin recipes this month, but I just haven't developed a taste. Butternut squash, however, is a different story. I love that rich, buttery consistency. It has that dark yellow/orange color that lets me know it is packed with nutrition, particularly Vitamin A. Plus, it is so versatile. With one butternut squash, I can have Roasted Butternut Squash as a side; I can turn the leftovers into a Roasted Butternut Squash Soup; and, I can roast the Winter Squash Seeds for a snack or salad topping. 

This soup is rich, creamy, and spicy. I cut down on the calories by using a lite coconut milk. Caution: Know your cayenne pepper limitations! I tend to believe I'm tougher than I really am when it comes to heat. Highly recommended for a cold night or any night.

Coconut Curry Butternut Squash Soup

Recipe, Cathy Erway Not Eating Out in New York Blog

Author of The Art of Eating In: How I Learned to Stop Spending and Love the Stove

Yield: 6 servings

Ingredients:

Large butternut squash (about 2 lbs.)

1 large onion, chopped

1 ripe tomato, chopped

1 small clove garlic, minced

2 cups vegetable stock

1 can coconut milk

2 teaspoons curry powder

1/4 teaspoon cayenne pepper (optional, or more, to taste)

Salt and pepper, to taste

2-3 teaspoons fresh lemon juice

2-3 tablespoons vegetable oil

Directions:

1. Preheat oven to 400 degrees. Slice the squash in half and scoop out the seeds and pulp with a spoon. Spread about 1 tablespoon vegetable oil on the bottom of a roasting tray and place the squash halves cut side down on the tray. Roast for about 30 minutes, or until flesh feels soft when tested with fork tines and has shrunken away from the skins a bit. Flip over and let cool. Once cool enough to handle, scoop out all the flesh and reserve in a bowl

2. Meanwhile, heat a heavy-bottomed pot with another tablespoon or so of vegetable oil and sweat the onions over medium-low heat. Season with salt and pepper and cook until translucent, about 8 minutes, stirring occasionally. Add the curry powder, optional cayenne, chopped tomato and garlic and cook, stirring occasionally, another 4-5 minutes. Add the roasted squash, coconut milk, and vegetable stock. Stir to combine thoroughly and bring just to a boil. Reduce heat to a simmer and cook, covered, for about 20 minutes or so.

3. Using a hand blender, puree the soup to a smooth consistency (or transfer the soup in batches to a food processor or blender). Taste for seasoning. Add additional stock or coconut milk if too thick. Once the soup is to preferred taste and consistency, stir in the lemon juice to taste and serve.

Break n Bread

Update, 10/10/2011, 7:55 p.m. - Photos of Sunday's event on Birmingham Originals' Facebook page

It was a wonderful day in the neighborhood on Sunday. I had a delicious light lunch with my great-niece at Chez Lulu's then went directly to Railroad Park to taste samples provided by 40 of Birmingham's finest local restaurants. Music was provided by Eliot Morris and Taylor Hicks. Everything I tasted was excellent, but here are a few of my personal favorites:

Favorite (and only, that I saw) sushi: Dungeness crab roll with seaweed salad from 26 I've never tasted seaweed salad. Not bad. My comment when I tasted the crab roll: "This so beats grocery store sushi!", which can actually be pretty good most times.

Favorite: Century Restaurant and Bar's pan-seared ahi tuna with udon noodles The tuna was so tender and the noodles wonderfully spicy - loved it!

Favorite comedy team: Ocean There was a long but fast moving line for their amazing seared scallops with butternut squash puree, bacon jam and roasted tomato aioli. I'm not a huge fan of scallops, but I would order this on a visit to Ocean.

Favorite Bread Pudding: Rogue Tavern's white chocolate bread pudding Warm and so sweet, white chocolate is just a personal favorite. This, prior to testing Rogue's spicy pork tacos with cilantro and lime coleslaw, was a real treat. Yes, I ate dessert first. Why not? It was a party.

Favorite surprise: Savoie Catering's chargrilled flat-iron steak with greens and chimichurri I had planned to try only foods either from restaurants I had not had the pleasure to dine or foods I might not normally eat. I'm not sure why I decided to try this but I was so happy I did. Tender, wonderfully spicy greens and sauce. I will definitely try this at home (Recipe found here.)

Second Place for Favorite Surprise: Ted Restaurant's souvlakia with Greek slaw. Happy I asked the definition of 'souvlakia' because I discovered it was Boston butt and it was surprisingly good. I didn't care for that particular Greek slaw but it was still a nice complement to the souvlakia.

Favorite Aroma: Oddly, Village Tavern's grilled chicken and penne pasta in a basil cream sauce. Must have been the basil! Sadly, I did not taste-test this, but I've filed it in my 'must-try' folder.

Most disappointing (but did not stop me from eating):
Fish Market's new miniature salmon cakes
Cafe de Paris' exotic shrimp salad
Daniel George's braised short ribs and potato gnocchi
Culinard Cafe's Grand Marnier tiramisu with mocha ganache

Remember, these were just my personal favorites. Those of us in Birmingham are proud of the fact that we have a such an ever-evolving and amazing food culture. Thanks to Birmingham Originals and everyone who participated for a wonderful afternoon!

Two words: Food Coma!

Weekend in Birmingham

On Saturday. the University of Alabama Crimson Tide will play the Vanderbilt Commodores in Tuscaloosa. It is Homecoming Weekend.

On Sunday here in Birmingham, the annual Break 'n Bread will be held from 1 p.m. to 5 p.m.  This year, it will be held at the beautiful downtown Railroad Park. Entertainment will be provided by Taylor Hicks and Eliot Morris. Participating restaurants will be providing the following food with beer and wine available:

26: Dungeness crab roll with seaweed salad.

Barking Kudu: Turkey deli sandwiches with chicken and sausage gumbo.

Bellini's Ristorante/La Dolce Vita: Shrimp bruschetta on crostini and white chocolate zabaglione.

Bright Star: Seafood gumbo.

Billy's Bar & Grill: Chicken sandwich.

Cafe de Paris: Exotic shrimp salad.

Cantina: Chicken mole mini-tacos.

Century Restaurant and Bar: Pan-seared ahi tuna with udon noodles.

Chez Lulu/Continental Bakery: Belgian chocolate bread pudding and assorted breads.

Cosmo's Pizza: Assorted pizzas.

Crestline Bagel: Chicken salad and pimento cheese with bagel chips; cinnamon-sugar bagel bites.

Culinard Cafe: Grand Marnier tiramisu with mocha ganache and pecan brittle.

Daniel George: Braised short ribs and potato gnocchi.

Fish Market: West Indies salad and miniature salmon cakes.

Homewood Gourmet: Red beans and rice with house-made andouille sausage.

Hot and Hot Fish Club: Cinderella pumpkin soup with fried sage and lemon oil.

Irondale Cafe: Chocolate chess pie.

The J. Clyde: Good People Brewing Company Imperial Stout-infused chocolate pudding and black-eyed pea hummus with pita chips.

John's City Diner: Meatloaf over roasted corn grits with mushroom gravy.

Little Savannah Restaurant and Bar: Chicken and sausage gumbo with rice.

Mafiaoza's Pizzeria & Neighborhood Pub: Mini-grilled cheese sandwiches with braised short rib, Taleggio cheese and pickled onions.

Mudtown Eat & Drink: Shrimp and grits.

Nabeel's Cafe & Market: Toasted Italian bread with grilled eggplant, cherry tomatoes, sun-dried tomatoes, fresh basil and baked feta cheese.

Ocean: Seared scallops with butternut squash puree, bacon jam and roasted tomato aioli.

Rogue Tavern: Spicy pork tacos with cilantro and lime coleslaw; white chocolate bread pudding.

Satterfield's Restaurant: Roasted pork belly rolled and stuffed with pork shoulder, herbed pesto and sausage

Savoie Catering: Chargrilled flat-iron steak with greens and chimichurri.

Silvertron Cafe: White chocolate bread pudding with raspberry coulis.



Ted's Restaurant: Souvlakia with Greek slaw.

Village Tavern: Grilled chicken and penne pasta in a basil cream sauce.

V. Richards: Grilled chicken salad, broccoli salad and farro salad.

Yolo Dessert Bar: Mini-cupcakes with gelato.

Spinach Pasta: Slim the sauce, keep the flavor

Don't you love cream sauces? I tend to choose tomato sauces more often, though, to reduce the calories and fat. What if you could reduce the calories in the cream sauce and have it retain its rich flavor? Ding! Ding! Ding!

I prepared my first spinach pasta* with a cream sauce. Comparatively, there is not a lot of difference nutritionally in plain pasta and spinach pasta; to me, it did not taste as bland as plain pasta. It has approximately 200 calories for a mere 2 ounces. The sauce, however, used skim evaporated milk and low-fat cottage cheese rather than the usual high fat cream, thus reducing the saturated fat AND calories. Adding the sun-dried tomatoes and fresh basil added even more flavor, as well as color, and a small roasted chicken breast on the side boosted the protein for balance.

Spinach Pasta with Sun-Dried Tomatoes 
Recipe, Cooks.com 
Yield: 6 1 1/2 cup servings

Ingredients: 
1/2 c. dry sun-dried tomatoes (1/2 oz.)
1 (12 oz.) can evaporated skim milk
1 1/2 c. low fat cottage cheese
2 cloves garlic, quartered
1/2 tsp. salt
1/2 tsp. freshly ground pepper
1/8 tsp. red pepper flakes
3 oz. freshly grated Parmesan cheese
2 tbsp. olive oil
3/4 c. packed chopped fresh basil leaves
1 lb. spinach noodles, cooked (I used linguine.)

Directions: 
Using scissors, cut the sun-dried tomatoes into pieces. Put them in a bowl and cover with hot water for 10 minutes. Drain well, set aside. (I used Bella Sun Luci julienne cut sun-dried tomatoes with Italian herbs and drained any olive oil.) In a blender or food processor, combine the milk, cottage cheese, garlic, salt, pepper, red pepper flakes and Parmesan cheese. Process until smooth. Slowly add the olive oil until well blended. Pour the sauce into a heavy saucepan and warm over low heat; do not boil. Drain the cooked, hot pasta and put in bowl. Pour the sauce over the pasta, add the drained sun-dried tomatoes and the basil and toss to mix well.

 *Pasta is a high carbohydrate, inexpensive food that is easy to prepare, well-received, and provides our bodies with an excellent energy source. By adding vegetables, beans, cheese, tomatoes, fresh herbs, olive oil, and meat/fish/poultry, it becomes a healthier and satisfying meal. Pasta is a staple of the Mediterranean Diet, cited by The New England Journal of Medicine as reducing one's risk of death from heart disease.

Thanks to Mooney Farms for the sun-dried tomato products to sample. I do not claim to be an expert on sun-dried tomatoes; in fact, I have not used them a lot in recipes. In this recipe, however, they were sweet and fresh, and they added a tasty complement to this recipe. Dietitians commonly taste-test products and no money was received.

It's Soup! Pack It With Nutrition

Soup, one of the most versatile and forgiving foods, is easy to pack with good nutrition. Soup can serve as a first course with a purpose. Because it is consumed slowly by the spoonful and generally hot, it reminds us to slow down, which is essential for weight management and good digestion. As a main course, soup can provide a meal in itself when full of hearty meats and vegetables. A crusty whole-grain roll or bread is all that is required to complete the meal.

Soup is extremely simple to make, but it requires some basic knowledge.

Stock
Stock is essential to good soup. It is the foundation for the soup and adds amazing flavor to the ingredients. Though many argue homemade is best, the grocery store carries cartons of ready-to-use stock in all flavors, which are both economical and delicious. If you would like to make your own stock, check out these recipes:

• For a basic vegetable stock, visit: www.epicurious.com/recipes/food/views/Vegetable-Stock-105762
• For a basic chicken stock, visit: http://www.epicurious.com/recipes/food/views/Chicken-Stock-109050
• For a basic beef stock, visit: http://www.epicurious.com/recipes/food/views/Simple-Homemade-Beef-Stock-240691
• For a basic fish stock, visit: http://www.epicurious.com/recipes/food/views/Fish-Stock-109052

Vegetables
Vegetables are delicious in soups. One of the benefits of eating vegetables in soups is that water-soluble vitamins, which are sometimes lost in cooking, are retained in the broth.

• Cut root vegetables and durable vegetables into bite-sized pieces, and simmer them along with the soup until tender; the following vegetables can simmer for hours and just get better with time:
• Carrots
• Beets
• Celeriac
• Celery
• Garlic
• Rutabaga
• Parsnips
• Pumpkin
• Turnips
• Jerusalem artichokes
• Leeks
• Onions
• Potatoes
• Add the following cut vegetables to soup, but simmer for only 20 minutes or so to make sure they retain their shape and texture:
• Broccoli
• Cauliflower
• Cabbage
• Eggplant
• Mushrooms
• Spinach
• Zucchini
• Corn
• Fennel
• Tomatoes
• Peppers

Legumes
Legumes go a long way in making a soup hearty and adding good nutrition. 

• Choose red kidney beans, fava beans, cannellini beans, chickpeas/garbanzo beans, or soybeans.
• Rinse dried beans under running water, soak for 8-12 hours or overnight, drain, and rinse; then boil beans for 10-15 minutes before adding them to your soup; simmer in soup for 1-1½ hours 
• Add canned beans and dried lentils and peas to your soup during the last 15 minutes; overcooking can make them lose their shape and texture

Meat, poultry, and fish
When adding meat, poultry, or fish to your soup, it is helpful to follow a recipe to determine how long to cook the meat and when to add it. For example, shellfish may become tough if overcooked, whereas chicken may become stringy and fall apart.

Grains
Grains are great additions to soups and make them heartier and more satisfying.

• Try adding the following to your soup after cooking in water or by preparing according to the package instructions; this keeps them from sucking up the broth:
• Pasta
• Pastina
• Orzo
• Rice
• Couscous
• Noodles
• Remember to undercook pasta and grains, as they will continue to cook and plump up in the soup

Spices
Spices and herbs can add additional flavor to your soups.

• Try adding the following herbs for additional flavor:
• Basil
• Bay leaves
• Cilantro
• Dill
• Mint
• Oregano
• Parsley
• Tarragon
• Thyme
• Consider adding the following spices for variety:
• Chiles
• Coriander
• Cumin
• Ginger
• Lemon grass
• Pepper
• Saffron
• Salt
• Pepper 
• Experiment by adding the following to your soups:
• Miso
• Mirin
• Soy sauce
• Pesto
• Oils
• Vinegars
• Keep in mind that broth-based or stock-based soups are lower in fat and calories, and are more healthful than creamed soups.

Brought to you by Ensure and RD411

Photo by iStock