Healthy Living AZ Soups On Name Title County

Healthy Living A-Z Soup’s On Name Title County Healthy Living A-Z 2009 Oklahoma Cooperative Extension Service 1

Today you will learn Simplicity & creativity of making soup How to recognize types of soups How to make stock How to cut, chop & process fruits & vegetables for soup • How to store soups • • 2009 Oklahoma Cooperative Extension Service 2

Soup’s on! • Is economical • Can be lunch, dinner, an appetizer, main dish, dessert • Can be made ahead 2009 Oklahoma Cooperative Extension Service 3

Benefits of homemade soup • Easy to make • When full of such ingredients as vegetables, lentils, beans, perhaps meat, soup can make a hearty entrée • With a planning, can last several meals • Source: American Institute for Cancer Research http: //www. aicr. org 2009 Oklahoma Cooperative Extension Service 4

Benefits of homemade soup • More flavor & nutrients than soup from cans • Good way to control weight, especially since you can control fat, sodium & calories • Can create full feeling with minimum of calories • Keep full feeling longer • Source: American Institute for Cancer Research http: //www. aicr. org 2009 Oklahoma Cooperative Extension Service 5

Benefits of homemade soup • Recipes can be modified to accommodate individual tastes, what’s at market & refrigerator/freezer/pantry • Using wide variety of vegetables, herbs & spices makes soup loaded with nutrients yet low in calories • Those with vegetables or fruit help you reach servings/day goal 2009 Oklahoma Cooperative Extension Service 6

Soup ingredients • • Stock (vegetable, meat, bouillon) Vegetables/fruit Seasoning Optional ingredients: meat, poultry, fish, milk, cheese, noodles, rice, barley, tortillas 2009 Oklahoma Cooperative Extension Service 7

Soup types • • • Broth Chowder Cream/purees Fruit Chili Gumbo 2009 Oklahoma Cooperative Extension Service 8

Variety of Ingredients • Some kind of: – Meat or broth – Fresh, canned, dried or frozen vegetables or fruit – Seasoning 2009 Oklahoma Cooperative Extension Service 9

Broth • A thin liquid • Cooked with one or a combination of meat, poultry, fish, &/or vegetables • The base for many types of soup 2009 Oklahoma Cooperative Extension Service 10

Chowder • Often seafood • Other meat or vegetables can be main ingredient • May have milk or tomato base 2009 Oklahoma Cooperative Extension Service 11

Creams & Purees • Made with milk, cream, broth, and/or vegetable puree • Served hot or cold • Used for main dish, appetizer, lunch, light supper 2009 Oklahoma Cooperative Extension Service 12

Fruit • Sweet • Served as appetizer or light dessert • Made with fresh, canned, dried, or frozen fruits 2009 Oklahoma Cooperative Extension Service 13

Chilies • Thick meat or cooked dried bean dish • Made with beef, pork, chicken or wild game • Meat can be ground or chunks • Chili con carne has meat • Chili con frijoles has beans 2009 Oklahoma Cooperative Extension Service 14

Gumbo • Made with almost any kind of meat or fish • Thickened with a roux, okra &/or file powder 2009 Oklahoma Cooperative Extension Service 15

Stock • Made primarily from bones • Broth made from meat or vegetables & cooked a shorter time • Stronger flavor, fuller body & clarity than broth • Best made with meat from older animals, mature vegetables 2009 Oklahoma Cooperative Extension Service 16

Ingredients for stock • Meat or mature vegetables add flavor • Bones add body • Salt almost never used 2009 Oklahoma Cooperative Extension Service 17

Homemade stock • Start with cold water • Bring slowly to a boil • Immediately lower temperature to slightest simmer • Skim any impurities • Add seasoning 2009 Oklahoma Cooperative Extension Service 18

Commercial products • Time savers • May be high in sodium • Less rich flavor 2009 Oklahoma Cooperative Extension Service 19

Equipment to make stock • Stock Pot—narrow, tall with a heavy bottom • Sieves—ideally one course & one fine • Second pot for straining stock 2009 Oklahoma Cooperative Extension Service 20

Straining stock • Strain finished stock through finemesh sieve • Discard solids 2009 Oklahoma Cooperative Extension Service 21

Storing stock • Cool quickly & store in refrigerator • Do not let stock sit at room temperature longer than 2 hours • Divide into small containers for storage • Cool quickly with ice bath 2009 Oklahoma Cooperative Extension Service 22

Storing stock • Refrigerate no longer than 5 days • Freeze in pint or quart containers with tight fitting lids or plastic freezer bags • Leave room for expansion • Freeze small amounts in ice cube trays 2009 Oklahoma Cooperative Extension Service 23

Making Vegetable Stock • Wash vegetables thoroughly • Peel & slice • 1 medium onion • 1 carrot • 1 small turnip • Peel & smash 6 cloves garlic • Clean & slice 1 leek, white only 2009 Oklahoma Cooperative Extension Service 24

Bouquet garni • Wrap in 4 x 4” piece cheesecloth: – Small bunch parsley or parsley stems – 8 sprigs fresh thyme, or 1 teaspoon dried thyme – 2 or 3 celery leaves (optional) • Tie cloth securely with cotton twine 2009 Oklahoma Cooperative Extension Service 25

Making vegetable stock • 6 cups cold water • Combine all ingredients in stockpot 2009 Oklahoma Cooperative Extension Service 26

Making vegetable stock • Simmer gently, partially covered, until vegetables are completely softened, 45 -60 minutes • Strain into clean pot or heatproof plastic container, pressing down vegetables to extract juices 2009 Oklahoma Cooperative Extension Service 27

Making Vegetable Stock • Season with salt (optional) & black pepper to taste • Cool, uncovered • Use ice bath to cool quickly to 40 o. F • Stir often • Store, covered, in small containers • Refrigerate or freeze until ready to use 2009 Oklahoma Cooperative Extension Service 28

Split Pea Soup • Combine in soup pot: – 8 cups cold water – 1 small ham hock – 1 pound split green peas (about 2 cups) • Bring to boil • Reduce heat • Simmer 1 hour 2009 Oklahoma Cooperative Extension Service 29

Split Pea Soup • Prepare vegetables – Wash thoroughly – Peel and dice • 1 medium onion • 1 large carrot • 1 large rib celery • 2 cloves of garlic 2009 Oklahoma Cooperative Extension Service 30

Split Pea Soup • Prepare 1 bouquet garni – Wrap in a 4 x 4 inch piece cheesecloth: • Small bunch parsley or parsley stems • 8 sprigs fresh thyme, or 1 teaspoon dried thyme • 2 or 3 celery leaves (optional) – Tie cloth securely with cotton twine 2009 Oklahoma Cooperative Extension Service 31

Split Pea Soup • Stir in vegetables & 1 bouquet garni • Simmer until ham hock & peas are tender – About 1 hour longer • Season with ground black pepper to taste 2009 Oklahoma Cooperative Extension Service 32

Split Pea Soup • Remove ham hock – Discard bone, skin, & fat – Dice meat – Return meat to soup • For thicker soup, simmer to desired consistency – Stir to blend before serving • Garnish: croutons or parsley 2009 Oklahoma Cooperative Extension Service 33

Swedish Fruit Soup • Combine in large sauce pan: – 1 (8 -ounce) package mixed dried fruits, cut into bite-size pieces – 2 -1/2 cups water – 1/2 teaspoon ground cinnamon • Bring to boil 2009 Oklahoma Cooperative Extension Service 34

Swedish Fruit Soup • Cover, reduce heat, simmer 20 minutes • Remove from heat • Stir in 3 -ounce package cherry gelatin until dissolved • Add 3 cups orange juice 2009 Oklahoma Cooperative Extension Service 35

Swedish Fruit Soup • • Chill Serve cold Garnish with sour cream or yogurt Yield: about 8 servings 2009 Oklahoma Cooperative Extension Service 36

Gazpacho Soup • Wash all vegetables thoroughly • Peel tomatoes – Dip 9 large slicing tomatoes in boiling water 30 seconds – Plunge into ice water 30 seconds – Peel & core 2009 Oklahoma Cooperative Extension Service 37

Gazpacho Soup • Puree 3 peeled, cored tomatoes in food processor or blender • Transfer to deep bowl 2009 Oklahoma Cooperative Extension Service 38

Gazpacho Soup • Chop 1 medium sweet yellow onion • Measure 3 -1/2 to 4 -1/2 tablespoons finely chopped garlic • Puree onion and garlic in food processor or blender • Add to bowl of tomatoes 2009 Oklahoma Cooperative Extension Service 39

Gazpacho Soup • Peel & coarsely chop 2 medium cucumbers • Seed & chop 1 green bell pepper • Coarsely puree cucumbers & green pepper • Add to bowl of tomatoes 2009 Oklahoma Cooperative Extension Service 40

Gazpacho Soup • Puree together & add to bowl: – Remaining 6 tomatoes – 1/3 cup olive oil – 6 tablespoons red wine vinegar • Add to bowl – 1/4 teaspoon each salt and pepper – 2 cups tomato juice • Stir well 2009 Oklahoma Cooperative Extension Service 41

Gazpacho Soup • Cover & refrigerate 6 hours or overnight • Serve chilled • Garnish: reduced fat sour cream or plain yogurt • Serve with: garlic bread 2009 Oklahoma Cooperative Extension Service 42

Main-dish Minestrone Soup • Wash vegetables thoroughly • Slice – 3 large carrots – 2 medium ribs celery – Coarsely slice 1 small head green cabbage (about 1 -1/2 pounds) 2009 Oklahoma Cooperative Extension Service 43

Minestrone Soup • Dice – 2 medium onions • Mince – 1 small garlic clove 2009 Oklahoma Cooperative Extension Service 44

Minestrone Soup • Melt butter or margarine in 8 -quart Dutch oven or sauce pot • Add vegetables • Cook over medium heat until vegetables are browned, about 20 minutes, stirring frequently 2009 Oklahoma Cooperative Extension Service 45

Minestrone Soup • Add – 14 -ounce can diced tomatoes undrained – 1/3 cup regular long-grain rice or orzo – 1/4 teaspoon dried oregano leaves – 2 teaspoons Worcestershire sauce – 1/4 teaspoon pepper 2009 Oklahoma Cooperative Extension Service 46

Minestrone Soup • Add – 4 medium potatoes (1 1/2 pounds), peeled & cut into bite-sized pieces – 4 beef-flavor bouillon cubes or envelopes – 2 large zucchini, cut into bite sized pieces – 8 cups water 2009 Oklahoma Cooperative Extension Service 47

Minestrone Soup • Bring to boil over high heat • stirring occasionally • Reduce heat to low • Cover & simmer 30 minutes or until vegetables are tender 2009 Oklahoma Cooperative Extension Service 48

Minestrone Soup • Add: – 2 (15 -1/4 to 19 ounce) cans red kidney beans, drained – 1 10 ounce package frozen chopped spinach 2009 Oklahoma Cooperative Extension Service 49

Minestrone Soup • Cook over medium heat until spinach is cooked & beans are heated through • Add more water if necessary • Soup thickens upon standing 2009 Oklahoma Cooperative Extension Service 50

Minestrone Soup • Serve with Parmesan or Romano cheese • Makes about 18 cups – 9 main-dish servings • About 313 calories per serving 2009 Oklahoma Cooperative Extension Service 51

Today you learned Simplicity & creativity of making soup To recognize types of soup To make meat/vegetable soup stock To cut, chop and process fruits & vegetables for soup • How to store soups safely • • 2009 Oklahoma Cooperative Extension Service 52

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