January is the perfect time to cuddle under a blanket, put your favorite movie or show on, and enjoy a delicious hearty bowl of soup as the climate gets colder. Soups are one of those foods that are truly versatile, and they are what you make it! They can be broth-based, filled with veggies or meats, and combined, making the possibilities endless. Adding soup to your daily meal planning has its advantages, as it’s nutritious, easy to prepare, can be eaten hot or cold, and inexpensive. It is a one-pot job!
Let’s talk soup bases. When starting a soup, it is always best to decide on what your base will be. Soup bases include bone broth, which is an excellent source of nutrients. Bone broth, sometimes called stock, is made from simmering animal bones, marrow, and connective tissues into a simmering stockpot filled with water and, sometimes, vegetables, also known as aromatics. When broken down, the collagen and connective tissue produce a tasty, nutrient-dense liquid. Naturally, bone broth’s nutrient content depends on the ingredients’ quality. Still, each component offers its unique nutrition profile, from the bone to the marrow to the connective tissue. The bones themselves produce minerals such as calcium and phosphorus. Bone marrow, a fatty, gelatinous matter inside a large bone, provides vitamins such as A, B2, B12, E, Omega 3, and 6, and minerals such as iron, selenium, and zinc. The connective tissues provide glucosamine and chondroitin, commonly sourced dietary supplements for joint pain or inflammation.
After the soup base comes the filling. This portion of the soup-making process has endless possibilities. For instance, add seasonal veggies to those hot soups and incorporate fruits into chilled soups, such as using peaches as the soup-based and complementing it with fresh goat cheese or your version of a non-traditional gazpacho. Let your creativity and palette run free.
National soup month is a time to be adventurous, experiment with different ingredients, sample the classics, create your soup ideas, and share them with your loved ones.
Simple yet authentic French Onion Soup
1 ounce (2 tablespoons) of butter.
4 Large onions, thinly sliced
1 teaspoon ground black pepper
½ teaspoon of garlic powder.
32 ounces (4cups) of beef broth
3 tablespoons of Worcestershire sauce.
4 slices of thick crusty bread, toasted.
4 slices of provolone or gruyere cheese.
- Heat a Dutch oven or stock pot over medium heat. Melt butter and add to pot. Add sliced onions, black pepper, and garlic powder to pot; sauté for 7-8 minutes until tender.
- Add beef broth, Worcestershire sauce, and salt to taste. Bring to a simmer and cover for at least 10 minutes. Keep warm until ready to serve.
- Just before serving, preheat the broiler. Arrange oven-proof individual crocks, bowls, or soup mugs with a wide mouth on the baking sheet.
- Ladle soup into bowls. Top each with a slice of toasted bread and a slice of cheese Place under the broiler until the cheese melts and is slightly golden. Serve warm.
Written by Kunta Perea and Elizabeth C. Shephard
J; J. (n.d.). Effects of glucosamine and chondroitin sulfate on cartilage metabolism in OA: Outlook on other nutrient partners especially omega-3 fatty acids. International journal of rheumatology. Retrieved November 3, 2022, from https://pubmed.ncbi.nlm.nih.gov/21826146/
Karpouzos, A., Diamantis, E., Farmaki, P., Savvanis, S., & Troupis, T. (2017). Nutritional aspects of bone health and Fracture Healing. Journal of osteoporosis. Retrieved November 3, 2022, from https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5804294/
YC;, H. D. J. L. C. W. T. W. C. C. (n.d.). Essential and toxic metals in animal bone broths. Food & nutrition research. Retrieved November 3, 2022, from https://pubmed.ncbi.nlm.nih.gov/28804437/