Super soups

Ladle up some healthy fare

Nothing spells comfort like a steaming bowl of soup. Unfortunately, soup can be a real salt trap if you choose a canned or prepared version. In fact, even with a so-called “healthy” version, you can slurp your entire sodium limit for the day with just one bowl.

         With more than 75 percent of the average American’s sodium intake coming from processed or prepared foods, it makes perfect heart sense to make your own soup. It’s easy and gives you complete creative control over the final product. Bonus: You’ll be doing your blood pressure a big favor! Try this tasty recipe.

BROCCOLI SOUP

Serves 4

3 cups chopped broccoli (or 2 10-oz. packages frozen broccoli)
½ cup diced celery
½ cup chopped onion
1 cup low-sodium chicken broth 2 cups nonfat milk
2 tablespoons cornstarch
¼ teaspoon salt
    dash pepper
    dash ground thyme
¼ cup grated Swiss cheese

Place vegetables and broth in a saucepan. Bring to a boil, reduce heat, cover and cook until vegetables are tender (about 8 minutes). Mix milk, cornstarch, salt, pepper and thyme; add to cooked vegetables. Cook, stirring constantly, until soup is lightly thickened and mixture just begins to boil. Remove from heat. Add cheese and stir until melted.

PER SERVING: 140 calories, 3 g fat (2 g saturated), 10 mg cholesterol, 270 mg sodium, 20 g carbohydrates, 5 g fiber, 11 g protein

Recipe reprinted from the Centers for Disease Control and Prevention’s FruitsandVeggiesMatter.gov.