Reprinted from the Health District's quarterly publication mailed to district residents (Winter 2002)

Soups are the perfect winter meal – they can be easy to make, packed with nutrition and even better warmed-up the next day.

“Soups are really filling. You can be satisfied, and with fewer calories,” says Dianne Moeller, a registered dietitian at the Health District.

“If you’re going to make main course soups, you’ll want to make sure you have protein in there – meat, poultry, beans or soy, for example,” Moeller says.

The key to making good soup is using techniques and ingredients that enhance flavor.
• Sauté vegetables in oil before adding the broth to bring out the most taste.
• If you make stock, roast leftover meat and bones first at 425 degrees for about an hour, stirring until brown. Also, as you’re cooking other meals, toss vegetable peelings and herb stems in a bag and put in the freezer to use later in broth.
• Use pureed potatoes, beans or silken tofu to thicken soup naturally.
• Add grains such as wheat or rye berries, barley, wild rice, brown rice, kamut or spelt.
• Just before serving, stir in a small amount of flavored vinegar, lemon or lime if needed to enhance flavor.
• Get creative with garnishes. Sprinkle fresh herbs, such as basil, thyme, rosemary or cilantro, on soup for flavor and visual appeal.

Top with a dollop of sour cream, yogurt or pesto. Sprinkle grated cheese, chopped nuts or croutons.

If making soups is new to you, start with a simple recipe or try “Simply Colorado too!” a cookbook produced by the Colorado Dietetic Association.