5 Must-Have Ingredients to Boost the Nutrition in Your Soup – 80 Twenty Nutrition

5 Must-Have Ingredients to Boost the Nutrition in Your Soup

Nothing says cozy comfort like a simmering bowl of soup. With ramen restaurants and the souping detox diet rising in popularity, soup has never been so trendy! But not all soups are healthy or balanced. Here are my top 5 ingredients to boost the nutrition in your soup! an extra boost of nutrition in each and every bite!

 5 Ingredients to Boost the Nutrition in Your Soup

Vegetable Stock carrots onion garlic healthy and easy Christy Brissette dietitian 80 Twenty Nutrition

1. Homemade chicken or vegetable stock

Broth-based soups are a great tool to help you lose weight and keep it off. Research studies have shown that having soup before a meal or as your main meal helps people eat fewer calories.

Store-bought soup stock and bouillon cubes are loaded with salt and lacking in nutrition. Save money, reduce food waste and control what’s in your food by making your own soup stock.

How to Make Your Own Soup Stock

Make Your Own Vegetable Stock

Vegetable Stock sautee and sweat the vegetables for maximum flavour - Christy Brissette dietitian 80 Twenty Nutrition

All it takes to make your own vegetable stock is saving vegetable scraps, covering with water and letting them simmer for at least an hour. You can add your own herbs and spices and limit the amount of salt you use.

As an added bonus, the water-soluble vitamins and minerals in the vegetables will infuse into your stock for even more health benefits. For example, homemade vegetable stock is rich in potassium, which helps regulate blood pressure.

Make Your Own Chicken Stock

Mediterranean Roasted Chicken with Broccoli, Peppers and Olives - 7 ingredients or less - 1 pot meal - Christy Brissette best media dietitian 80 Twenty Nutrition expert

Roasting a chicken to make my Mediterranean Roasted Chicken with Broccoli and Peppers recipe and not sure what to do with the chicken carcass? Toss that carcass into your slow cooker, cover with water, add some herbs and vegetable scraps and simmer away on high.  The longer you cook your stock, the more flavorful and nutritious it will be.

Chicken stock contains a type of protein called gelatin. Gelatin supports healthy digestion and may help lower inflammation, a common culprit in chronic diseases such as inflammatory bowel disease, obesity, type 2 diabetes and heart disease. Mom was right – chicken soup is good for body and soul!

2. Mushrooms

Black Fungus Mushroom Egg Drop Ramen Soup - Christy Brissette dietitian 80 Twenty Nutrition - enoki mushrooms

Try adding some dried mushrooms to your stock to boost both the flavour and health benefits. Mushrooms contain starches called beta-glucans. Beta-glucans are believed to stimulate the immune system and activate cancer-fighting cells in the body, such as T-cells and natural killer cells.

3. Cabbage

Beef Cabbage Stirfry with Brown Rice Noodles recipe - gluten free, dairy free, slow carb - Christy Brissette media dietitian - 80 Twenty Nutrition

Cabbage may be a secret weapon in helping prevent prostate cancer. In one study, men who ate 3 or more servings (1 cup raw or ½ cup cooked) of cruciferous vegetables such as cabbage, broccoli, Brussels sprouts and kale a week had a 41% lower risk of prostate cancer compared to men who ate less than 1 serving of these vegetables a week.

Cabbage is an excellent source of folate and vitamin K. Folate plays a role in cell division and replication and is needed to prevent anemia. Vitamin K plays a role in wound healing, blood clotting, and bone health. Getting enough vitamin K may help reduce the risk of bone fractures.

4. Beans, Chickpeas and Lentils

Beans and lentils are a great plant protein source that may extend your life based on new nutrition research. Christy Brissette media dietitian - 80 Twenty Nutrition
Photo credit: Stefan Lins via Flickr.

Legumes such as beans, peas and lentils are an excellent source of fiber. High fiber diets lower the risk of bowel polyps that can eventually lead to colorectal cancer.

Legumes (also called pulses) also contain resistant starch which is fermented by healthy bacteria in the colon and turned into short-chain fatty acids. These short-chain fatty acids promote colon health and prevent colorectal cancer cells from growing and dividing.

5. Garlic

Garlic is a healthy addition to your soups, stews and stirfry recipes. Christy Brissette, media dietitian, 80 Twenty Nutrition
Photo credit: Jon Bunting via Flickr.

Garlic may reduce cardiovascular disease risk in several ways:

  • It helps to lower cholesterol and triglycerides
  • Garlic contains sulfur compounds that may help reduce blood pressure.
  • These compounds also help to expand and relax blood vessels.

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There you have it, the 5 key ingredients that will take the nutrition and health benefits of your soup to the next level! Who knew that warm and tasty bowl of comfort could have the potential to lower your risk of cancer and heart disease? Food really can be your medicine.

Here are some of my favorite soup recipes if you’re looking for some soup-spiration (Not a word, but I like it)!

Thai Shrimp Soup with Coconut Milk and Lemongrass

Thai Shrimp Soup with Coconut Milk and Lemongrass - Christy Brissette media dietitian 80 Twenty Nutrition

Super Quick Butternut Squash Soup

Butternut Squash Soup - Christy Brissette media dietitian 80 Twenty Nutrition

Best Ever Lemony Lentil Soup

Best Ever Lentil Soup with Lemon and Basil Leaves - vegan gluten free vegetarian quick and easy

Mushroom Egg Drop Ramen

Black Fungus Egg Drop Ramen mushrooms Chinese comfort food - Christy Brissette dietitian 80 Twenty Nutrition recipe redux

Homemade Vegetable Stock

Vegetable Stock homemade easy and healthy vegan Christy Brissette dietitian nutrition expert spokesperson 80 Twenty Nutrition

What are your must-have healthy soup boosters? Share the warmth in the comments below!

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  1. Mmm, soup season is here! Great info here and I agree, all these ingredients are must haves!

  2. I like to add pureed/mashed beans to soup to make them creamy 🙂 Big soup fan over here, great post!

  3. Thanks for the useful information Christy! Do check out Indian daal recipes using legumes.