Hey everyone…I’m back! Sorry I went MIA for a few days. It started out Thursday night when Tom and I decided to have an early Valentines Day celebration. In typical Jen fashion, I didn’t have my post for the next day written yet. I decided to let it go and spend some time with my husband. Then I just didn’t feel like blogging at all this weekend. I was spending lots of time with family and even on Monday (which I had off), I had no motivation to write. Sometimes, you just need a break.
But I’m officially back. So today I wanted to talk about recipes. Ever notice how tons recipes call for can of soup? Canned soups are used frequently because they are convenient and most people have them on hand. However, I’m not a big fan of using canned soup in recipes because they are high in sodium. A single can of Campbells Cream of Tomato soup contains 1650mg sodium. To put that into perspective, the recommended adequate intake of sodium is 1500mg per day.
While canned soups may seem convenient, its only slightly more work to replace them with a healthy swap and definitely worth the work for your blood pressure.
Replacing Cream of Tomato Soup
To replace a can of cream of tomato soup in a recipe use 1 can (156mL) no sodium added tomato paste mixed with 150mL water. Then depending upon the recipe you are using it for, you can add spices accordingly. For example, in this skillet chicken parmesan I would use garlic powder, basil & oregano. The same great skillet with no sodium added.
Replacing Cream Soups
But what about cream soups, they can easily be replaced by greek yogurt. This swap not only reduces the sodium but also adds some additional protein to your dish. I replace 1:1 greek yogurt for cream soups in recipes. The trick to maintaining flavour is to copy the flavour profile of the soup you are replacing.
Cream of mushroom soup: Sauté mushrooms and minced garlic in olive oil add the mixture along with onion powder to the greek yogurt.
Cream of broccoli soup: Sauté broccoli and minced garlic in olive oil add the mixture along with dehydrated onion, onion powder & mustard powder.
Cream of chicken soup: Mix in no-salt added chicken broth & onion powder.
For maximum results, prepare your greek yogurt ahead of time, ideally a day, so that the flavour can soak into the greek yogurt.
Healthy cooking doesn’t have to be complicated, it just means thinking outside the box a little bit.