Falling for soup

There's something about autumn. Crisp breezes set the trees ablaze in vivid colors. Boots and scarves come out of hiding. Rainfall causes umbrellas to bloom like flowers in May, nudging people indoors in search of comforting fall staples: warm pastries, piping hot tea, frothy espresso drinks, hot cocoa, and of course...soup.

Soup is a versatile and tasty way to satisfy your appetite this season. It doesn't matter if it's lunchtime, dinnertime or in-between time. However, the nutritional quality of soup is often as cloudy as the sky during a late October thunderstorm. How do you enjoy soup and feel like you are making a healthy choice, too?

Let's clear things up a little!

The first thing to do is find the nutrition facts list. This is easy with canned soup, and many restaurants have or are required to have this information. Don't hesitate to ask if it isn't listed on the menu. Sodium and fat are often the culprits in making a soup less-healthful. The USDA recommends that people have less than 2,300mg of sodium daily, and less than 10 percent of their daily calories from saturated fat. Keep in mind portion sizes, too, because canned soups often contain two or more servings. No nutritional information available? There are key words that can hint at higher fat content, such as bisque, creamy and cheesy. Soups containing beef or pork can also be higher in saturated fat. Another idea is to opt for smaller portion sizes. Restaurants will often have a bowl or cup option. Try a cup of your favorite soup paired with a simple green salad and whole grain bread.

Nothing clears up nutritional ambiguity like making something yourself. If you have a favorite soup recipe that you'd like to lighten up a bit, it's probably easier than you think! If you make your own stock, refrigerate it and skim the fat off the surface. Cut sodium by using low-sodium bases (broths, pastes or cubes). Use less cheese or reduced-fat. And if you're trying to keep your "creamy" soup creamy, use non-fat and reduced-fat products such as non-fat Half & Half.

You can't deconstruct your soup, but you do have control over what additions you add and what goes on top. Need a little creative inspiration to enhance nutrition and add colorful intrigue to a simple homemade or canned soup? Try tossing in whole wheat pasta, lean meats, beans, firm tofu, chard, leeks, corn, bell pepper, sweet potato, leeks, peas, bok choy, carrots, mushrooms or zucchini.

Finally, watch the garnish! Cheese, sour cream, and bacon loaded onto your bowl can quickly add extra calories, fat and sodium.

Celebrate the changing of the seasons with your favorite soup recipes. Here is one of our favorite anti-oxidant packed, low-calorie soup recipes:

Green soup with yams and sage

From Eating Well: September/October 2011

Ingredients

3 tablespoons extra-virgin olive oil, divided

2 large onions, chopped

1 teaspoon salt, divided

2 tablespoons plus 4 cups water, divided

4 cloves garlic, sliced

1 teaspoon chopped fresh thyme leaves or 1/2 teaspoon dried

1 large bunch kale

2 medium or 1 very large Japanese yam or regular sweet potato (about 1 1/4 pounds)

14 cups gently packed spinach (about 12 ounces), any tough stems trimmed

8 fresh sage leaves or 1 teaspoon crumbled dried

4 cups vegetable broth, store-bought or homemade

Pinch of cayenne pepper

Freshly ground pepper to taste

1 tablespoon fresh lemon juice, or more to taste

1 tablespoon plain Greek yogurt to garnish

Preparation

1. Heat 2 tablespoons oil in a large skillet over high heat. Add onions and 1/4 teaspoon salt. Cook, stirring frequently, until the onions begin to brown, about 5 minutes. Reduce the heat to low, stir in 2 tablespoons water, garlic and thyme and cover. Cook, stirring frequently, until the pan cools down and then occasionally, always covering the pan again, until the onions are greatly reduced and have a deep caramel color, 25 to 35 minutes.

2. Meanwhile, remove tough stems and ribs from kale and coarsely chop the greens. Peel yam (or sweet potato) and dice into 1-inch pieces. Coarsely chop spinach; set aside.

3. Combine the remaining 4 cups water and 3/4 teaspoon salt in a soup pot or Dutch oven; add the kale, yam (or sweet potato) and sage. Bring to a boil. Reduce heat to maintain a simmer, cover and cook for 15 minutes.

4. Stir in the spinach, return to a simmer, cover and cook, stirring once halfway through, for 10 minutes more. When the onions are caramelized, stir a little of the simmering liquid into them; add them to the soup. Add broth; return to a simmer, cover and cook for 5 minutes more.

5. Puree the soup in the pot with an immersion blender until perfectly smooth or in a regular blender in batches (return it to the pot). Stir in cayenne, a few grinds of pepper and 1 tablespoon lemon juice. If the soup is sweet to your taste, add more lemon juice; if it's too tart, add agave nectar or honey. Just before serving, whisk the remaining 1 tablespoon oil into the hot soup. Garnish each bowl of soup with a dollop of Greek yogurt.

Nutrition

Makes 8, 1/12 cup servings.

Per serving: 124 calories; 6 g fat (1 g sat , 4 g mono); 0 mg cholesterol; 16 g carbohydrates; 3 g protein; 3 g fiber; 565 mg sodium; 365 mg potassium.

Nutrition Bonus: Vitamin A (268 percent daily value), Vitamin C (38 percent dv), Folate (15 percent dv)

Carbohydrate Servings: 1

Exchanges: 1/2 starch, 1 vegetable, 1 fat

Dr. SeAnne Safaii, Ph.D., RD, LD, is an assistant professor at the University of Idaho.