Posted by Jade on January 19, 2017
Celebrate National Soup Month and sip some soup on-the-go in Mason jars capped with reCAP Mason jar lids! We’ve found soup recipes and tips to help you reach your #healthgoals in 2017.
With January’s health resolutions in full swing, now is the perfect time to both celebrate National Soup Month and start meal prepping! Loaded with proteins, good fats, and vitamins, soups can make healthy, inexpensive meals. Make a large batch, pour into Mason jars, then stock up your refrigerator with soups for the whole week. Cap off your jars with one of our Mason jar lids for easy storage and grab-and-go lunches!
Here are some general tips for healthy soup-making and a few recipes:
1 .Be sodium savvy. To keep soups tasty and healthy, use low-sodium broth, stock, or soup base for the foundation. Experiment with flavorful herbs and spices in place of salt. Ideas include: Black pepper, garlic powder, curry powder, cumin, dill seeds, basil, ginger, coriander and onion.
2. Choose healthier substitutes in place of cheese, sour cream, or bacon. Ideas include: reduced-fat shredded cheese, low-fat sour cream, plain yogurt, or turkey bacon.
3. Cook once, eat twice. Homemade soups can be made ahead of time and in large quantities. Eat refrigerated soup within three to four days. Since our reCAP Mason jar lids are freezer-safe, you can freeze the leftovers as well.
Butternut Squash Apple Soup
from Elana’s Pantry
2 tablespoons olive oil
½ cup diced onion
6 cups butternut squash, peeled, seeded and diced into 1 inch cubes
1 cup apple peeled, cored, and sliced
1 teaspoon ground cinnamon
½ teaspoon celtic sea salt
¼ teaspoon ground black pepper
4 cups chicken stock or water
1. Heat oil in a large pot. Add Onion.
2. Caramelize onion, sautéing 10-15 minutes until golden brown
3. Add squash, apple, cinnamon, salt, and pepper and cook for 10 minutes
4. Pour stock into pot and bring mixture to a boil
5. Reduce heat and simmer 30 minutes
6. In a vitamix, puree soup in very small batches for safety
from The Food Network
3 cups reduced-sodium vegetable or chicken broth
1 (28-ounce) can diced tomatoes
1 (15-ounce) can white (cannellini or navy) beans, drained
2 carrots, peeled and chopped
1 celery stalk, chopped
1 cup onion, chopped
1 teaspoon dried thyme
1/2 teaspoon dried sage
2 bay leaves
Salt and ground black pepper
2 cups cooked ditalini pasta* or gluten free pasta substitute
1 medium zucchini, chopped
2 cups coarsely chopped fresh or frozen spinach, defrosted
4 tablespoons grated Parmesan or Romano cheese
Basil sprigs, garnish, optional
1. In a slow cooker, combine broth, tomatoes, beans, carrots, celery, onion, thyme, sage, bay leaves, and 1/2 teaspoon each salt and black pepper. Cover and cook on LOW for 6 to 8 hours or on HIGH for 3 to 4 hours.
2. Thirty minutes before the soup is done cooking, add ditalini, zucchini and spinach. Cover and cook 30 more minutes. Remove bay leaves and season, to taste, with salt and black pepper. Ladle soup into bowls and sprinkle parmesan cheese over top. Garnish with basil, if desired.
from Paleo Girl’s Kitchen
“This soup recipe is perfect for picky eaters. Who can resist pizza? Even pizza in soup form is tasty. So get in your kitchen and try this!”
1 tablespoon ghee
3 cloves of garlic, minced
3 sprigs of thyme, minced
1 onion, diced
1 six-ounce can tomato paste
1 can whole tomatoes, 28 ounces, undrained
¼ cup water
1 pound Italian sausage
1 can beef broth,14 ounces
½ red bell pepper, chopped
6 mushrooms, chopped
1 package pepperoni, 5 ounces
1 can sliced black olives, 2.25 ounces
red pepper flakes
1. In a large pot, melt the ghee over medium-high heat. Add in the garlic, thyme, and half of the onion. Sauté for 3-5 minutes or until the onion is translucent. Add the tomato paste, canned tomatoes, and water. Bring to a boil, then reduce the heat and simmer for 20 minutes. Then, put the tomato base into a blender in two batches. Blend until completely smooth.
2. Cook the Italian sausage in a frying pan over medium-high heat. Continuously break apart the sausage into small pieces with a spatula while it cooks.
3. Sauté the bell pepper, remaining onion, and mushrooms in the large pot for 5 minutes. Stir in the beef broth, tomato soup base, and Italian sausage. Simmer until ready to serve.
4. While the soup finishes cooking, halve the pepperoni slices, and brown them in a small frying pan over medium high heat.
5. Ladle soup into several Mason jars. Top soup off with the browned pepperoni, a few olives, and crushed red pepper flakes, or add those ingredients when you are ready to eat!
Happy National Soup Month!