Fitness Minutes: (620)
12 3/28/13 2:12 P
When I checked what came up from sparkpeople nutrition tracker of sodium is states 1,300 -2,000. I try and keep my sodium as low as possoble also. I liked the turkey sausage soup on here. I added extra fennel seed, garlic, basil and bay leaf to it. Really tasty and takes about 5 minutesto make. zi use the boxed low sodium broth. Boullon cubes have way to much sodium.
Others have metioned good soups, recipes, and the like. Here's my $0.02:
We like smooth vegetable soups, and find them rather quick/easy to make, and low-sodium. Use low-sodium vegetable stock if you want, though you can also just use water, but might want a 'base' of, say, celery-carrot-onion. You want vegetable stock and one or two veggies, like carrot & cauliflower, tomato and bean (blackbean is great ... black-eye peas work well). Lentil. Lentil & carrot ... whatever. Simmer. Season. It's good to have a *little* salt along with a little 'acid' -- e.g. cider vinegar, balsamic vinegar, or lemon juice. Cool a bit, and puree in a food processor, 'Bullet', or blender, return to the pot, and add enough liquid to bring it to the right consistency.
There's a series of books called "The Happy Herbivore." I have "the Happy Herbivore Abroad." There are some yummy, vegan, low fat, low sodium soup/stew recipes in there. They have really helped keep me warm this Winter!
Beef Shank Soup 1-2 beef shanks, Cut into strips or small cubes (ask Buther if you dont see them) Dash of Black Pepper 1 medium onion, diced or quartered 1 stalk sliced celery, sliced thinly 1 full can of Veg All(TM) with Liquid from can, and 2 additional cans of water (makes any soup taste great) 2 tablespoons chopped garlic 1 bay leaf 1 tablespoons Cumin 1 Beef Bouillion Cube Sprinkle of dried parsley Mix everything together in a large soup pot. Bring soup to a boil, turn down and simmer for 2 hours or until the beef shank is tender. If you prefer, cook 6-8 hours in a crock pot on low. For variation you may add 1 can of stewed or diced tomatoes and 1/4 cup of Barley and also to make it hearty and more healthy.
The upper sodium intake is set at 2300 milligrams daily. I sometimes take a canned soup and extend it with more veggies and low sodium broth. this also reduces the sodium per serving. I also find many of the low sodium soups very tasty. You could add more flavor with an herb blend---Mrs. Dash.
if you make your own you can buy low sodium bullion or you can use other spices to flavor instead of salt.
one of the things i do is to bulk out premade soups. i got a garden vegetable that has 480 per serving and i have had it several ways. i added a serving of frozen veggies, white beans [that i cooked from dried] and chard mashed potatoes. the other day i added more veggies, orzo, chard, and gardein beefless tips. i've also added white beans and baked potatoes. and i've added mixed vegetables, broccoli, cauliflower and lentils. figure if you're going to have the premade, try and cut it with at least 1/3 to 1/2 something that has low to no salt. it will give you more bulk for your salt and won't make a huge taste difference.
Fitness Minutes: (12,368)
1,539 3/27/13 7:01 P
Have you considered making your own? I'll make a big pot of soup & freeze half of it. Making soup isn't hard & tastes a lot better than the canned.
Eating soup at lunch and dinner is a great way to get vegetables plus it's hot and filling.
I've looked around for some ready to serve soups but most have about 600 mg of sodium per serving. We're supposed to get about 1300 a day. Should I not worry about that and just go ahead? If I make my own, I'd add some chicken or beef bullion and it'll have lots of sodium too.
Those low sodium soups really taste bland so perhaps I should just go ahead and eat my soup my way.
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