As autumn air cools and many begin to look for hearty and comforting meals, soup is a great choice and making it yourself is often much easier than you would imagine. If you keep a couple of staple items in your pantry and freezer, there are plenty of hearty, heart-healthy, and comforting options. We’ve also added another component, keeping them low-fat and good for your six, eight, or 12-pack.
Amping Up Soups
There are lots of good canned soups that you can start with, generally look for high-quality and low sodium to start. When using pre-made canned soups, it’s better to stick with non-gravy and non-cream ones since they can both add carbs and fats. Then watch the sales at your grocery store and buy in bulk when your favorites are on sale. Canned soups have a long shelf life, so getting a good deal on your future meals means you have more money to spend on other things you love.
High-protein pantry staples to also add when they are on sale include:
Other pantry items that help with fat loss
Don’t forget to keep a supply of your favorite Sheer Strength Labs products on hand too, as they can boost all your efforts to carve the fat away from your body and accelerate your fitness goals.
Now you know what to buy when on sale and keep on hand, let’s look at some recipes. Keep in mind; they may have fresh items not on the lists above, well…. because fresh is also a great addition to your soups. So let’s start with some stock-based soups.
Just a reminder, soups, unlike baked goods, don’t need a specific formula to work, so you can adjust recipes to what you may have on hand, or add in the foods you love and replace for ones you don’t or can’t eat. You can also ditch items entirely to fit your lifestyle, such as turning a chicken based soup into a vegan one by substituting veggie broth for chicken broth and removing the chicken.
Chicken Enchilada Soup – Crockpot
Makes 6 servings, with a minimum of 21 grams protein if chicken or other lean animal/fish/poultry used
2-3 cups broth
1 19 oz can of enchilada sauce (mild, medium or hot to taste)
20 oz bone-in chicken breast without skin, or about 4 frozen chicken breasts without bones
1 can kidney or black beans (drained)
1 can corn (drained)
Add toppings of your choice – some options include crispy tortilla strips, fresh cut tomatoes, sliced avocados, cilantro, brown rice or cooked quinoa, and 0% fat Greek yogurt.
Quick and Easy Microwave Tomato Basil Soup
Serves 2, 7 grams protein
1 cup of your favorite marinara or spaghetti sauce in a can or jar
2 cups low-sodium broth
2 T heavy cream – this bit of fat adds tremendous flavor and creaminess without a huge amount of fat
Basil – to taste
Leftover Casserole Soup
Okay, this is where you get inventive, so the stats will vary depending on what you add and how much is added.
Cooked leftovers, it could be a casserole or just a variety of items in your fridge you want to use before they turn south. If you’ve got some leftover rice or potatoes, veggies, roast …. whatever … use it.
Broth or a broth-based canned low-sodium soup
Fresh, frozen or canned veggies – add the ones you and your family enjoy
Just FYI, for all soups and casseroles, there are a few items that have an added punch. Asparagus and cucumbers both help shed excess water from the system. Mustard has turmeric and other ingredients that aid digestion as well as boost the immune system. Beets can add a more “beefed-up” taste and texture when added to soups with strong flavors.
Just because it looks and tastes creamy, doesn’t mean it has to have a lot of fat. Here are a few options that are easy to make and you’ll swear they’ve been sent to warm your body and soul with all the comfort you could want.
Beef Stroganoff Soup
1 pound lean beef – if it is not ground, then cut into bite-sized cubes
32 oz low-sodium beef broth (4 cups)
1 packet dried onion soup mix
1-2 T Worchester sauce (to taste)
1-2 cups sliced mushrooms (to taste)
¼ cup low-fat sour cream
¼ cup 0% fat Greek yogurt
2 T heavy cream
Optional: Quinoa, egg noodles, amaranth, or whole wheat noodles
Heavenly Quinoa, Mushroom, and Cashew Soup
This vegan soup would also work well with the addition of any lean animal protein
Serves 5-6, 15.1 grams protein
2 cups cooked quinoa (red or white as you prefer)
2/3 cup raw cashews (or other raw nuts or seeds if you like)
¼ cup cream (optional)
2 cups mushrooms – canned, fresh, dried or frozen – then hydrated – mix and match varieties
4 cups low-sodium veggie broth
2 cups frozen stew veggies (onion, carrot, celery)
2 T low-sodium soy sauce
1 t each of dried oregano and dried thyme
1-2 T whole wheat flour (optional) for thickening
Remember to stock up on your favorite Sheer Strength Labs products. Whatever your fitness goals are, they can help you reach them faster and maximize your efforts.
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