Good for the soul. And more!
There’s nothing like a bowl of nice, hot chicken noodle soup on a raw and chilly autumn day, or when you’re suffering with a cold or flu. The steamy broth helps relieve congestion and your sore throat. But just how healthy your soup is depends on what’s in it. Making your own with fresh ingredients, you can have a chicken noodle soup full of flavor and nutrients, according to a tasty article from SFGate.
Canned soups
While they might taste amazing, canned soups are typically very high in sodium and low in protein, fibers, vitamins and minerals. A half cup of canned condensed chicken noodle soup can deliver as many as 890 mgs of sodium. (The Institute of Medicine recommends that Americans consume no more than 2,300 mgs of sodium in an entire day. No more than 1,500 mgs of sodium per day if you have high blood pressure, chronic kidney disease or diabetes, or if you are African American or over 50.
Flavor
Most chicken noodle soups are high in sodium because salt is the main flavor. To amp up the flavor of your soup and keep the sodium levels acceptable, try garlic, onions, parsley and bay leaves. Go for a little more zing by adding ginger or a low-sodium soy sauce.
Protein
The chicken included in canned soups is not very nutritious. For a soup packed with protein prepare the chicken yourself. Use skinless, boneless chicken and trim as much fat as possible. Vegetarians can enjoy this classic soup with textured vegetable protein.
Noodles
When making it at home, build a truly healthy soup using your favorite style of noodle in a high-fiber, whole-wheat variety fortified with vitamins and minerals. Gluten-free diet? Try rice or shirataki noodles. Shirataki is made from tofu and yam flour and have only 20 calories or fewer per serving and have 2 grams of fiber per serving.
Vegetables
Veggies pack a bunch of essential vitamins and minerals into your diet, especially when you’re battling a cold or the flu. Carrots and celery are chicken soup mainstays and give your body calcium, magnesium, phosphorus and potassium. Carrots are high in vitamin A for benefits to vision, skin, and teeth. Celery is also a fabulous source of vitamin K for bone health. Green peppers are an excellent source of vitamin C, an antioxidant that assists with wound healing.
Ladle some into your favorite bowl and slurp away!
Joey Pedras/Pazoo