Mums The Word
</element><element id="paragraph-1" type="body"><![CDATA[A Serving of Soup Morning, Noon, and Night
Homemade soup can be the perfect meal on a cold winter day. Soup is what most people think of as a comfort food. It can be enjoyed as a prelude to a main meal, an accompaniment to a sandwich or salad, or a main course by itself. We often have it for lunch or dinner, but what about for breakfast? In Asian countries, congee, or rice porridge, is eaten primarily at breakfast time. It may be served plain or with meat or fish added to it. While it may not be popular in America, the texture is not so far off from a bowl of oatmeal.
Generally, a traditional soup in America is eaten with lunch or dinner and consists as either a clear or thick soup. Clear soups are often made with broth and may include vegetables, legumes, and various herbs and spices. Thick soups are classified by the type of thickening agent. Purees are vegetable soups that may be thickened with starch, and bisques are typically thickened with cream. Therefore, thickened cream-filled soups are generally higher in fat and calories and may not be the best choice if eaten with other high calorie foods.
Jenna Hogan, University of Illinois Extension nutrition and wellness educator, says that a bowl of homemade soup can be healthier than its canned counterpart. "Canned soup is often made with a lot of sodium, but by making your own, you have the control of what ingredients and spices go into your soup." Start with a vegetable or meat stock or a low sodium broth. Try loading it with plenty of vegetables (such as tomatoes and zucchini) and aromatic vegetables (such as onions, peppers, and celery). Add peas or
beans and brown rice or whole grain noodles. Then, try salt-free seasonings and herbs-such as pepper, sage, and basil. Soups are so easy, healthy, and delicious!
Stuffed Pepper Soup (Makes 10 servings)
2 lbs lean hamburger
2 cans (8 oz) tomato sauce
2 cans (14.5 oz) diced tomatoes
2 cans (14 oz) low sodium beef broth
1 small onion, chopped
2 cups green pepper, chopped
1/4 cup brown sugar
1/2 teaspoon black pepper
2 cups long grain rice, cooked
Cook hamburger and onion in skillet until hamburger is no longer pink. Drain well. Add all ingredients except rice. Simmer for 30 minutes. Add cooked rice and simmer for 15 to 20 minutes. May add water if needed for desired consistency.
Nutrient analysis per serving: 380 Calories, 11 grams fat, 44 grams total carbohydrate, 24 grams protein, 510 milligrams sodium.
Randolph County Extension up Coming Events
Ø Beef weigh in--Feb. 12, 10 a.m. @ Randolph County Fair Grounds
Ø Youth Sewing Workshop--Feb. 24, 6 p.m. to 8 p.m. @ Sparta High School- contact Extension 443-4364
Ø Robotics workshop--March 1, 6 p.m. to 8 p.m. @ Extension Office-contact Extension- 443-4364
Ø Beef Meeting--March 3, 6 p.m. @ Campbell Hill Community Center
Ø Cake Decorating and Painting workshop--March 5, 11 a.m. to 3 p.m. @ Westminster Church- contact Extension 44-4364
Ø Shooting Sports Coaches Training--March 25-27, & May 13-15, @ Memorial 4-H Camp in Monticello
Ø 4-H Pancake Day--March 26, 7 a.m. to 1 p.m. @ Sparta VFW adults $5 and children (under 10) $3