December Cook It Quick

Do you use Pinterest? You may find the happy healthy holidays pinterest board in the December Cook It Quick newsletter fun and helpful!

Here's what else you can find in the December Cook It Quick newsletter from University of Nebraska Lincoln:

• Roasted baby carrots with garlic
• Wasabi trail mix
• Sweet potato casserole
• Quick oven smashed potatoes
• Gluten-free holiday recipes
• Chunky cranberry dip
• Beef roast for the holidays
• Roasted peppered pork loin

Check it out now!

In the mood for soup?

It seems like more of us get in the mood for soup when it's cold and wintry outside. This time of year is a perfect time to try a new soup. Add the ingredients that your family enjoys, be creative, and don't forget the seasonings.

University of Nebraska Lincoln Extension has a resource called Simple Soups and Stews. You will find the following recipes on their page:

• Ten minute corn chowder
• Turkey stew
• Turkey or chicken soup
• Italian white bean soup
• Ground beef - corn chili with rice
• Brunswick stew
• Quick chili

Some other soup tips:

• Making your own soup at home can help control the sodium, which is the enemy in most canned soups.
• Soups can be a full meal by adding crackers or bread or you can serve with a salad or a sandwich for an appetizing meal. Add fruit for dessert and you have a well-balanced and tasty meal.
• Broth-based soups are healthier than creamy soups. Nonfat milk and a little flour can thicken a soup without adding a lot of calories or fat.
• Keep a plastic bag in the freezer and add leftover veggies to it anytime you are cooking. After a while, you will have a veggie medley to throw in your soup.
• Your slow cooker can do the work for you while you are at work, running errands, or busy at home. Slow cooking also helps blend the flavors.
• Don’t forget the seasonings. The right mix of ingredients and seasonings can make a boring soup take on a new appeal!
• Use low-sodium broth to cut the sodium in your soup recipes. You probably will not even notice the difference.
• Canned tomato sauce, diced tomatoes, or vegetables can be a quick addition to soup. They are a little higher in sodium, but can add good nutrients to your soup.
• Whole grains such as quinoa, barley, corn, or brown rice can add some fiber to your diet and help you meet the goal to make half of your grains whole.
• Canned beans are also great to add to any soup. Rinse them to remove up to half of the sodium. Try black beans, great Northern beans, kidney beans, or cannellini beans. They are inexpensive and add protein to your soup.
• Plan to eat leftover soup within three to four days. Never leave soup out at room temperature for more than two hours.
• It is best to repackage soup into smaller containers for refrigeration, rather than putting the entire pot in the refrigerator. A big pot of soup will take longer to cool completely and bacteria may grow rapidly and make it potentially unsafe to eat. It could take a large pot of soup up to 24 hours to cool completely. Plus, smaller containers make it easier to re-heat for leftovers!

Nutrition Mythbusters blog

Some of my colleagues in University of Missouri Extension have a blog called Mizzou Nutrition Mythbusters. Check out the most recent post and their archives here.