If you are looking to kick-start a healthier 2013 look no further than your stove top.  Without excessive cooking or breaking the bank at the health food store, you can encourage cleaner eating this year by experimenting with a dish that packs a powerful punch of healthy diet essentials.

With easy one time preparations, these one pot wonders can feed you comforting bowls of goodness throughout a busy school or work the week.  

But why choose soup for getting back on track?

1. To Fill up

Hunger is a big part of your desire to eat.  If you’re not satiated, hunger can become a serious obstacle in weight control.  Warm soups that are hearty with produce, sustaining ingredients, and comforting flavors can help to not only fill you up, but leave you satisfied.  Choose soup recipes that encourage satiation by incorporating ingredients high in fiber, protein, and vegetables with a high water content. By using an array of produce, beans, whole grains, and lean proteins you will add weight and volume to your meal without adding many calories.

2. To Prevent Overeating

In a study coauthored by Barbara J. Rolls PhD, results showed that consuming soup significantly reduced participants meal intake and total meal calorie intake by 20% .  Eating hot soup as a first course can help extend your meal, giving your body a more adequate time to register fullness.  With the additional meal time, you are more likely to be aware as you fill up and therefore avoid consuming excess calories.

BEWARE of hidden calories in restaurant soups!  Soups that are cream based, simple carb laden, and bacon topped can set you back 500 calories.  Ask your server how the soup is prepared and lean toward options are that broth based or protein packed like black bean soup, turkey chili, or italian wedding.  To avoid the restaurant soup dilemma all together, test this method yourself at home by enjoying a light homemade soup before your main dish. 

3.To Hydrate

Broth based and vegetable pack soups can aid in hydration because they are mainly composed of water.  Consuming soup has been found to help restore the necessary water balance that helps keep blood pressure and salt content under control.

All too commonly the brain confuses thirst with hunger.  By hydrating you more than other foods can, soup may help to satisfy your body’s need for fluid that may otherwise be mistaken for hunger; resulting in consuming less calories. 

4.To pack nutrients!

Having a hard time getting in those 3-5 servings of vegetables? Soups act as an amazing vehicle for nutrient dense veggies, lean protein, beans, ancient grains, and even good fats!  Use a soup recipe to incorporate unfamiliar super foods like chia seed, spelt, spiralina, coconut oil, and turmeric and other spices into a familiar and comforting dish.

-Sweet Potato Black Bean, Red Quinoa Soup

adapted from OhSheGlows.com

• 1 cup uncooked red quinoa, rinsed and drained
• 1/2 tbsp coconut oil (or other oil)
• 3 garlic cloves, minced
• 2 cup diced sweet onion (about 1/2 large)
• 1 jalapeno, seeded if preferred and diced
• 1 green pepper
• 2 cups chopped spinach or kale leaves
• 1 large sweet potato, peeled and chopped (about 2.5-3 cups)
• 1.5 tsp ground cumin
• 1/4 tsp cayenne pepper (or red pepper flakes)
• 1 tsp chili powder
• 1/2 tsp ground coriander
• 5 cups vegetable broth
• 1.5 cups cooked black beans (one (15-oz) can rinsed and drained)
• 1/2 tsp celtic sea salt or kosher
•  black pepper, to taste 
• 1 14.5 oz can diced tomatoes (optional)

1. In a medium-sized pot, add quinoa along with 1.5 cups water. Bring to a boil, reduce heat to medium, and cover with a tight fitting lid. Simmer covered for about 17 minutes or until the water is absorbed and quinoa is fluffy. Remove from heat, fluff with fork, and keep it covered until ready to use.
2. Meanwhile, heat oil in a large wok or pot. Add garlic and onion and sauté for a few minutes over medium heat. Season with salt and pepper. Now add in the jalapeno and sweet potato and sauté for 5-7 minutes more.
3. Stir in the cumin, chili powder, coriander, tomatoes (optional) and broth. Bring to a boil and then reduce heat to medium and simmer for about 18-20 minutes uncovered, or until the potatoes are tender.
4. Just before serving, stir in the cooked quinoa, drained and rinsed black beans, cayenne, and spinach or kale. Season with salt and pepper to taste, adding more spice if desired.
5. Garnish soup with corn tortilla chips and chopped avocado that has been tossed with fresh cilantro and lime juice.

*SEASONAL RECIPE  

French Lentil Soup with Parsnip’s, Apple, and Kale

Adapted from buenovida.com

• 2 Tablespoons olive oil
• 1 whole Onion, Chopped
• 2 cloves Garlic, Chopped
• 1.5 cup Parsnips, Chopped
• ½ teaspoons Celtic Sea Salt or kosher salt
• ¼ teaspoons Black Pepper
• 1 quart low sodium Vegetable Broth 
• 2.5 cups Water
• 1.5 cup French Green Lentils
• 1 cup Apple, Chopped
• 1-2 Tablespoons Fresh Thyme Leaves
• 1 bunch kale, Chopped

1. In a large pot, heat 2 tablespoons oil over medium high heat. Add onion and garlic, and saute until golden, about 3 minutes.
2. Stir in parsnips, salt and black pepper, and saute for about 5 minutes longer.
3. Add broth, water, lentils and apples. Bring to a simmer, then partially cover the pot. Allow soup to simmer 30–35 minutes. Taste, and add salt if necessary.
4. Using a blender, puree half of the soup, then add back to the pot. Soup should be somewhat chunky. Add fresh thyme leaves and chopped kale. 
5. Cover and gently reheat to wilt the kale and meld the flavors.