Whether you're trying to keep the cold air out - or the cold germs - studies show that consuming soup can be beneficial. It's not just the warming flavours, but the vitamins, minerals and even the hydration we get from food - like soup - not merely supplements, that strengthen our immune systems. (See study done by researchers at the Harvard School of Public Health: (http://online.wsj.com/article/SB20001424052748703819904574553812951678006.html) Nutrients in food are better absorbed than those found in supplements and vitamins.
Here's a quick and nutritious TOMATO soup to warm your whole family.
INGREDIENTS:
Olive Oil - 4 tablespoons
Carrots - 2 peeled and grated
Onion - 1 medium, chopped
Garlic - 2 cloves, minced
Basil - 1 tablespoon, dried
Canned whole tomatoes - 3
Chicken stock - low sodium - 250 ml
Sugar - 1 teaspoon
Low-fat milk - 100 ml
METHOD:
Peel and mince your garlic. Chop onions and celery. Grate carrots.
Place a large, deep pot over a medium-high heat and pour in the olive oil.
Add onions, celery and garlic to pot and cook for 5-6 minutes, stirring so they don’t stick, until onions are softened.
Add carrots and basil. Stir to mix and cook for another 2 minutes.
Make chicken stock while they’re cooking. Boil water in the kettle and place 1/2 a chicken stock cube in a measuring jug. Pour in the water and stir to dissolve the cube.
Add tomatoes and stir. Add sugar and stir.
Add chicken stock, stir and simmer for 15 minutes, stirring occasionally.
Turn off the heat and puree the soup using an immersion blender - or transfer soup to a regular blender and puree.
Pour in milk and stir to combine.
Quick, easy and good. High in Vitamin A, an immune boosting antioxidant. Also, the tomatoes, sometimes called a "superfood" contain Vitamin C and lycopene, which is associated with reduced cancer and cardiovascular disease risk. Importantly -- this homemade soup is lower in sodium than canned soup. Processed foods add a lot of sodium to our diets and excess sodium is very risky. (http://www.hsph.harvard.edu/nutritionsource/salt/lower-sodium-and-salt/index.html) Even processed foods that claim to be "low" or "less sodium" often have the same as their regular counterparts. But probably cost you more. (See Campbell's Soup, subject of a recent lawsuit: (http://abclocal.go.com/kgo/story?section=news/7_on_your_side&id=7307469)