Week 5 Newsletter

Week 5 Newsletter

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SOUP IS ON THIS WEEK!

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Fav Broths & Stocks + Soup and Weight Management + Garbage Soup

Lots of content in this newsletter…so, my Stuffed Pepper Soup recipe is on the back burner until next week.

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Food

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my fav broths & stocks

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I use only unsalted stock and lower sodium both in most of my soup and sauce recipes.

This allows me the opportunity to control the amount of my sodium intake much better when cooking.

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swanson
unsalted stocks and lower sodium broths
https://www.campbells.com/swanson/products/page/2/

safeway select
unsalted chicken stock
https://www.safeway.com/shop/product-details.960061498.html

kitchen basics
unsalted veggie and chicken stocks
https://www.mccormick.com/kitchen-basics/kitchen-basics-products#vegetable
https://www.mccormick.com/kitchen-basics/kitchen-basics-products#chicken

pacific foods
unsalted veggie and chicken stocks
https://www.pacificfoods.com/our-products/broths-and-stocks/

costco kirkland signature
organic chicken stock
https://www.costco.com/kirkland-signature-organic-chicken-stock%2C-32-fl-oz%2C-6-count.product.100334015.html

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mj’s garbage soup

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At some point…we all have produce that has passed its prime or may no longer be “pretty” enough to serve up in a salad or side dish. Don’t waste ugly veggies or those that are on or about to hit the skids by dumping them in to the garbage. Instead..give them a second chance at life!

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enter…mj’s garbage soup!  
  • toss wrinkled tomatoes, ingredients from the veggie platter no one touched, limp spinach, onion ends, etc. into a gallon sized Ziploc freezer bag
  • pop the bag in the freezer
  • over the next few weeks…add additional veggies such as the ends of celery ribs, mushroom stems, wilted lettuce, etc. to the bag and refreeze
  • when your bag is full, add the entire contents to a soup pot sprayed with non-stick cooking spray (I use non-stick spray on practically every pot, pan and baking dish before adding ingredients.)
  • cook on medium heat until ingredients have almost thawed. Add about a cup of water or unsalted veggie stock to the pot along with salt, pepper, and garlic powder to taste
  • when all veggies are tender use an immersion blender to puree right in the pot. (check out last week’s newsletter to learn more about immersion blenders) You may also use a regular blender to puree small batches
  • after your garbage soup is pureed it should resemble a thicker, homemade version of V-8 Juice…nothing but veggies!
pic below is a small sampling of my frozen garbage soup ingredients

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make garbage soup your own!

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You can eat it as is or get creative and add in any of the following:
  • broth, stock
  • beans, legumes
  • beef, chicken, pork, ground turkey
  • fresh and dried herbs, spices
  • canned and frozen veggies
  • rice, pasta

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Nothing but Veggies Garbage Soup Ideas
There are times when I just want nothing but veggies.
garbage soup base
+ mixed frozen veggies – corn, peas, carrots
+ frozen spinach
+ frozen broccoli
+ frozen cauliflower
+ frozen green beans
+ fresh zucchini
+ fresh mushrooms
+fresh potato
+ garlic powder
top with freshly grated parmesan cheese
serve with Fire Roasted Tomato Triscuits
Southwest Garbage Soup Ideas
garbage soup base
+ cooked ground beef or turkey
+ frozen bell pepper strips
+ frozen corn
+ frozen diced onions
+ canned green chilis
+ canned diced tomatoes
+ canned black beans
+ ground cumin
+ smoked paprika
+ chili powder
top with crushed tortilla chips and a dollop of sour cream
serve with warm tortillas and butter
Italian Garbage Soup Ideas
garbage soup base
+ sweet Italian chicken sausage
(True Story are my favs!)
+ frozen spinach or kale
+ frozen green beans
+ fresh zucchini
+ fresh carrots
+ canned white or red beans
+ canned crushed tomatoes
+ cooked pasta
+ basil
+ oregano
top with freshly grated parmesan cheese
serve with warm, crusty bread and butter

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Weight Management

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soup & weight management

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soup can be very beneficial for weight management

Studies have shown that individuals who regularly consume soup…
  • tend to have a lower body mass index (BMI)
  • are less likely to be obese
  • feel fuller for longer periods of time
  • may lose weight

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For the LOVE of SOUP

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If you know me…you know that I love soup. I make and eat it year-round. It feeds my body and my soul,. In addition, it checks off some major weight management boxes for me.
  • very easy to make
  • budget friendly
  • curbs my appetite
  • reduces my daily calorie intake
  • great way to increase water intake
  • easy way to up my veggie game
  • a wonderful way to use leftovers
  • makes the house smell fantastic
  • freezer friendly
  • gives my immune system a boost

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GET YOUR SOUP ON!!

make a big pot: keep some to eat now. save and freeze some for later for a quick heat and eat
call it dinner: consider having soup for dinner at least 1 day per week through the end of the year
snack time: soup makes it an excellent afternoon snack
sip it: enjoy sipping soup, stock or broth on a cold day

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