3 Healthy and Delicious Fall Soups
When there’s a chill in the air, nothing’s better than a hot bowl of hearty soup for lunch or dinner. But as with salads, soups aren’t always healthy. Here are three recipes for healthy soups that are filling and taste great.
Lemon Chicken and Cauliflower Dill Avgolemono
1 teaspoon olive oil
1 medium yellow onion, diced
32 ounces low-sodium chicken broth
3 tablespoons fresh chopped dill
I large lemon, zested then juiced
1 large lemon, juiced
Black pepper to taste
12 ounces frozen cauliflower rice
4 teaspoons cornstarch
2 eggs, whisked (or equivalent Egg Beaters)
1 pound cooked boneless skinless chicken breasts, shredded with forks
Add the olive oil to a large pot over medium-high heat. When oil is hot, add onion and sauté until tender. Add 2 tablespoons of dill, lemon zest and chicken broth. Season with pepper to taste and bring to a boil. Reduce heat to low. Add cauliflower rice and simmer until tender, about 6-8 minutes. In a small bowl, whisk cornstarch and lemon juice until the cornstarch is dissolved. Whisk eggs into the lemon juice mixture then slowly ladle in broth whisking the entire time so that the eggs don’t curdle. Once the mixture comes to temperature pour it back into the soup pot while stirring. Continue to stir until it thickens slightly, about 5 minutes. Add chicken and remaining tablespoon of chopped dill. Heat for 5 more minutes stirring occasionally. Serve topped with a sprinkle of fresh dill.
Spicy Carrot Soup
5 cups low-sodium vegetable broth
3 cups cooked carrots
1 teaspoon ground cumin
1/2 teaspoon ground coriander
1/2 teaspoon ground cinnamon
1/4 teaspoon ground allspice
1/4 teaspoon cayenne pepper
3/4 cup plain low-fat yogurt
1/2 cup toasted pumpkin seeds
Freshly ground pepper to taste
In a food processor or blender, purée broth and carrots until smooth. Transfer to a large pot, stir in spices and cook over medium-high heat for 8 to 10 minutes. Thin soup with 1/4 cup water and continue to stir for 2 more minutes. Before serving, top each bowl with 1 tablespoon of yogurt and grind fresh pepper on top of yogurt. Add pumpkin seeds.
Roasted Garlic and Asparagus Soup
2 pounds asparagus, trimmed
6 garlic cloves, grated (or 6 tablespoons jarred, minced garlic)
2 tablespoons olive oil
3 1/4 cups low-sodium vegetable broth
1 cup almond milk
Freshly ground pepper to taste
1 bunch fresh parsley, chopped
Preheat oven to 450. In a large glass bowl, toss asparagus and garlic with olive oil and season with pepper. Arrange asparagus and garlic on a baking sheet lined with foil. Bake in the oven for 12-15 minutes, until tender. Remove from oven and transfer asparagus and garlic to a blender. Add 3 cups broth and 1 cup almond milk. Pulse until smooth, then pour into soup pot. Cook over medium-high heat for 15 minutes, thinning with remaining broth and stirring occasionally. Garnish with parsley.
Dr. Kimberly Muhlenkamp-Wermert and the team at Live Well Chiropractic Center knows that nutrition is a huge part of your overall health and wellbeing. We are proud to offer a variety of supplements and support products, as well as a full suite of chiropractic care, orthotics and corrective exercise for your entire family. Give us a call at 513-285-7482 to find out how we can help improve your nutrition and overall health. And be sure to check us out on Facebook, Twitter or LinkedIn for our latest updates and tips!