Brrrr! We are back to that beautiful time of year when the colours are amazing but the cooler temperatures are a hard fact of life over the next few coming months.
What is one to do?
Being a nutritionist, my thoughts often go right to food! Well, one option is to enjoy warm and hearty soups more often.
Homemade soup is a simple and healthy and warm way to get a good amount of veggies and other whole foods into your day.
A soup can be simple, and amazing, just by sautéing onions, and garlic, maybe even some ginger. Add any veggies you have - carrots, celery, spinach, cabbage, etc. Lastly, some water, chicken stock, or coconut milk. Voila! Recipes can really help to take out the guess work and ensure a successful result if you are like me and don’t enjoy dabbling with ingredients and would rather use a tried and true step by step recipe.
Something I feel comfortable with doing, outside of a well used recipe, is adding amazing plant protein sources to recipes. Using a protein based addition, such as red lentils or quinoa, is a great way to add in more plant based goodness.
First, lentils, and I’ll just refer to the red ones here for now. Lentils are a mighty nutritionally dense food. Packing a large amount of folate, fibre, and many other nutrients, knowing that just 1 cup of cooked contains 18 grams of protein is incredible.
Quinoa can also be a great additional ingredient that can be easily added to soups and warm fall or winter foods. Quinoa contains about 10 grams of protein along with about 7 grams of fibre in 1 cup when cooked.
Note that either quinoa or red lentils can be easily added to any canned or pre-made soup as well, if you want to take a soup to a more meal type of option in your day.
Enjoy your warm and healthy soups!
Have a great week.