Soup and Stews Warm Up Cooler Nights

A bounty of fresh local vegetables are available in stores and farmer’s markets in early autumn and cooler evenings may have you thinking of hearty soups and stews.  Large batches of soups are perfect for seniors;  individual portions can be frozen for days cooking doesn’t hold any interest or they are not feeling well.  And with small modifications,  you can skip the heavy cream and find many heart-healthy recipes.

The crock-pot is every household’s friend in the cooler months, nothing says home like a bubbling pot of chicken soup or beef stew simmering away.  Vegetarian recipes can also be hearty and satisfying and vitamins and minerals from fresh vegetables such as carrots, squash, ginger and cabbage can help boost the immune system.  Add some fresh bread with a small salad and dinner or a hearty lunch is served, with leftovers to spare.

The Canadian Heart and Stroke Foundation has many recipes available on their website as part of it Healthy Eating initiative.  The tested recipes are not time consuming or complicated and are higher in fiber, lower in saturated fat, cholesterol and salt than the average cookbook may offer.  You can register for monthly recipes and nutrition tips on the website at http://www.heartandstroke.com/site/c.ikIQLcMWJtE/b.3484019/k.6437/HeartHealthy_Recipes.htm .

Carrot Squash Soup

4 large carrots, chopped
3 large whole cloves garlic
1 acorn squash, peeled and cubed (about 4 cups/1 L)
1 onion, chopped
2 tsp (10 mL) curry powder
2 tsp (10 mL) dried thyme leaves or 1 tbsp (15 mL) chopped fresh
1/2 tsp (2 mL) ground ginger or 2 tsp (10 mL) minced fresh
4 cups (1 L) no salt added vegetable or chicken broth
1/4 cup (50 mL) light sour cream or yogurt
1/4 cup (50 mL) chopped fresh cilantro

Directions

In a large pot, combine carrots, garlic, squash and onion. Stir in curry powder, thyme and ginger. Pour in broth and bring to a boil.
Reduce heat, cover and simmer for about 40 minutes or until carrots and squash are very tender.
Ladle soup in batches, into a blender or using an immersion blender, puree the soup until smooth.
Ladle into bowls and dollop with a little sour cream and sprinkle with cilantro to serve.

Tip: Make this soup in the slow cooker to bring to a potluck! Put all the ingredients into a slow cooker and cook on Low for 6 hours or on High for 3 hours. Use an immersion blender to puree the soup and then serve it right out of the slow cooker. Keep it on warm while you are serving it up.

per serving (1 cup/250 mL)

source:  Heart and Stoke Foundation