Reprinted from the Health District's quarterly publication mailed to district residents (Winter 2010)
TOPIC: Stir It Up
Soups and stews make perfect health potion
by nancy nichols

Take the chill out of winter by adding soups and stews to your cooking repertoire. You’ll be rewarded with warmth, nourishment and comfort throughout the season.

Traditionally soups and stews have provided families of all sizes with hearty yet economical meals. These easy-to-make, one-pot dishes also deliver excellent nutrition.

Soups and stews blend high-quality protein from meats or beans with the vitamins and minerals of vegetables. Add to that the phytonutrients of herbs and spices, and you have an incredibly nutrition-packed meal.

Seasonal winter vegetables will be abundant during the coming weeks and are perfect ingredients — beets, carrots, parsnips, rutabagas, turnips, potatoes, squash and greens such as chard, kale and mustard.

"One of the best things about soups and stews is that they often taste even better the second day," says Dianne Moeller, a registered dietitian at the Health District of Northern Larimer County. "This makes them perfect for packing in the lunchbox," she says.

"It’s easy to cook soups and stews in large quantities, put them in containers and freeze them for reheating as quick, nutritious meals any day of the week," Moeller adds.

Because of their high water content, soups and stews also satisfy your hunger and make you feel full more quickly than many higher calorie foods. So adding more soups and stews to your diet in winter may help prevent unwanted weight gain.

The adventurous cook will find plenty of room for creativity. Use leftovers from the refrigerator, make your own stock from the bones and skin of a roasted chicken, experiment with whole grains, and spice up the presentation with garnishes such as parsley, chives, cilantro, lemon and crushed peanuts.

Your family will love the wonderful aroma wafting from the kitchen while you cook up a homemade soup or stew. And you’ll enjoy a more "mindful" eating experience because soups and stews can’t be consumed quickly, demanding a more relaxed approach to eating.
African sweet potato stew with red beans

 2 tsp. olive oil
1½ c. chopped onion
1 garlic clove, minced
4 c. (½-in.) cubed, peeled sweet potato
1½ c. vegetable broth
1 c. chopped red bell pepper
½ c. water
1 tsp. grated, peeled fresh ginger
½ tsp. salt (or to taste)
½ tsp. ground cumin
¼ tsp. black pepper
1 can (14.5 oz.) diced tomatoes, drained
1 can (4.5 oz.) chopped green chilies, drained
1½ c. cooked small red beans
4 tbsp. creamy peanut butter
3 tbsp. chopped dry-roasted peanuts
6 lime wedges

Heat oil in a Dutch oven or large pot over medium heat. Add onion and garlic; cover and cook 5 minutes or until tender. Reduce heat. Add sweet potato and next 10 ingredients (through beans). Cover and cook on low until sweet potato is tender (about 15 minutes).

Spoon 1 cup cooking liquid into a small bowl. Add peanut butter; stir well with a whisk. Stir peanut butter mixture into stew.

Top with peanuts when serving; serve with lime wedges. Garnish with cilantro (optional). Serves 6.
 
Butternut squash and quinoa soup with sage-walnut pesto

2 tsp. unsalted butter
1 c. minced onion
2 c. diced butternut squash
¼ c. quinoa
3 c. chicken broth
Salt and freshly ground pepper

Sage-walnut pesto
3 tbsp. fresh sage leaves
1 large garlic clove, minced
½ c. walnuts
Salt and freshly ground pepper
Extra virgin olive oil
½ c. freshly grated Parmesan cheese

Wash quinoa in 3 changes of cold water in a bowl, draining in a sieve between changes of water.

Melt the butter in a medium saucepan over medium heat. Add the onion and sauté until translucent, about 5 minutes. Add the squash and sauté for 5 minutes more. Add the quinoa, chicken broth, salt and pepper, and bring to a boil. Cover, reduce heat and simmer for 15 minutes, or until the squash is quite soft. Remove from heat.

While squash mixture is cooking, prepare pesto. In the small bowl of a food processor, combine sage, garlic and walnuts; process until chunky. Add olive oil in a stream, scraping sides of bowl occasionally, until mixture is moistened and cohesive, but still chunky. This will probably take 2 to 3 tbsp. of oil. Scrape out of processor into small bowl; add Parmesan cheese, stirring until combined. Season with salt and pepper to taste.

Use a potato masher to mash the squash until coarsely textured and creamy. Taste and adjust the seasonings. Serve in bowls with a dollop of sage-walnut pesto. Serves 4.