Is it any surprise that crazy-cold January just so happens to be Slow-Cooking and Soup Month? After all, we’re in the trenches of winter … and the perfect cure for this perpetual chill is a warm, hearty, homemade meal that’s packed with nutrients.
Slow-cooking can actually retain (and in some cases enhance) the nutrients naturally found in most foods. Whereas typical high-heat cooking can destroy the nutrients in certain vegetables, using low heat in a slow-cooker often works to preserve those nutrients. And, since using a slow cooker is so darn simple, you’ll be motivated to make homemade meals more often.
Soup provides some of these same benefits, and then some. While soup often succumbs to its reputation for slamming you with sodium, it can actually be ultra-nutritious when made correctly.
Soup can be a great way to consume a large amount of nutrients in a relatively low-calorie package. Now, there are certain cream soups that are not so healthy, such as clam chowder and lobster bisque. While you can certainly find healthier versions of these creamy soup varieties, vegetable-based (think stews and minestrone) and lean-protein-based (think chicken and brown rice) soups are your best bet for getting those amazing nutrients. In addition to avoiding cream-laden soups, it’s important to keep your eye on sodium content. Mixing low-sodium spices with a variety of vegetables, lean meats, and complex carbs in a low-sodium broth is your ticket to wholesome healthiness.
Best of all, soup is one of the easiest meals to make! And it’ll be healthier, less processed, and not as sodium-saturated as the stuff you find in a can. With the help of a slow-cooker, making soup is very easy:
1. Stick all of your ingredients in the slow-cooker. Throw your chopped veggies into the pot, and pour in the broth of your choice. Low-sodium chicken or veggie broths are your best choice. If you like a meaty soup, add that thawed-but-uncooked protein right into the cooker (add herbs and spices for additional flavor!). For chicken soup, you can add whole, boneless, skinless chicken breasts – and dice (or shred) them when you get home after work.
2. Set the cooker on LOW before you head out the door. If you have a timer, set it for about 8-10 hours so it’ll still be cooking when you get back home. Don’t worry about overcooking – there’s virtually no way to overcook soup in a slow-cooker! And, if you’re stressing about the potential fire hazards, make sure the cooker is resting on a non-flammable kitchen counter or other stable surface, and keep it away from any potentially flammable items. If you’re still unsure, you might want to save the slow-cooking for a day when you’re home to supervise it.
3. Return home to delicious, soupy goodness!
Don’t have a slow-cooker? Not a problem! It’s pretty much the same process as above, with just a little more labor on your end. Sauté your veggies in a pot before pouring in the broth, and cook your proteins on a separate pan or skillet. When the veggies start smelling delicious, pour in the broth, add your meats, and let that simmer for at least a half-hour. You now have a wonderful dinner for you and your family.
For more information, please contact Kim Miles, County Extension Agent – Family & Consumer Sciences at 325-646-0386 or kamiles@ag.tamu.edu.
