The cold season is here! Soups are a great way to stay warm and healthy during this season. They are also quick, easy and taste great. Typically, soups served at restaurants can be high sodium, fat, and/or calories. When homemade, you can control the ingredients and how much salt is added. They are easy to reheat and an easy way to get more vegetables in your diet. Here are a few of my favorite healthy recipes.

Carrot Ginger Soup

Cooking Time: 30 minutes

Yields: 4

Ingredients:

• 6 carrots
• 1 medium onion
• 1 teaspoon sea salt
• 4 cups water
• 6-inch piece fresh ginger, juiced
• Fresh parsley to garnish

Directions

1. Wash, peel and cut carrots and onion into chunks.
2. Place vegetables and salt in a pot.
3. Add water and bring to boil. Cover with a lid.
4. Simmer on low heat for 25 minutes.
5. Transfer soup into blender, adding water if necessary to achieve desired consistency.
6. When blending is done, squeeze juice from grated ginger and add to soup.
7. Garnish with parsley.

Notes

• For extra flavor, sauté vegetables before cooking.
• Substitute carrots with squash, parsnip or beets. Squash and beets need 35 to 40 minutes to cook.

Creamy Parsnips Soup with Polka Dots

Cooking Time: 25 minutes

Yields: 4

Ingredients:

• 4-6 parsnips, cut into chunks
• 1 large yellow onion, cut into chunks
• 1/2 teaspoon nutmeg
• 1 teaspoon sea salt
• 4 cups water
• 1 cup green peas

Directions

1. Place parsnips, onion, nutmeg, salt and water in a pot and bring to a boil.
2. Cover the pot and simmer 20 minutes, or until the parsnips are soft.
3. Using an immersion blender purée soup until very creamy. If necessary add more water to get desired consistency.
4. Add green peas and mix with a spoon.
5. Once peas are heated through, serve in individual bowls

Notes

• Use 2 cups rice or soy milk and 2 cups water for a more silky texture.
• Replace some of the parsnips with carrots.

Creamy Broccoli Soup

Cooking Time: 30 minutes

Yields: 4

Ingredients:

• 1 bunch broccoli
• 5 cups water
• 1 small onion, chopped
• 2 cloves garlic, minced
• 2 tablespoons barley miso
• 1 cup cooked brown rice

Directions

1. Wash broccoli and separate stems from florets.
2. In a pot, bring water to a boil.
3. Add broccoli stems, onion and garlic.
4. Reduce heat and simmer for 15 minutes.
5. Remove 2 cups of liquid from pot and dissolve miso paste in the liquid, return to pot.
6. Add brown rice.
7. Use an immersion blender to cream the soup.
8. When smooth add broccoli florets, cook 10 more minutes.

Chicken Ginger Soup

Cooking Time: 60 minutes

Yields: 4

Ingredients:

• 2 1/2 pounds skinned chicken (on the bone)
• 3 long stalks celery
• 1/2 bunch scallions
• 3-inch piece fresh ginger, cut into slivers
• Sea salt to taste
• 2 teaspoons fresh lemon juice
• 1 bunch chopped fresh parsley or cilantro

Directions

1. Place the chicken in a pot with enough water to cover it.
2. Cover the pot and bring to a boil over medium-high heat.
3. Add celery, scallion and ginger.
4. Reduce heat and simmer, covered, for 11/2 hours.
5. Remove the chicken, allow it to cool. Pull the meat from the bones.
6. Return chicken to the pot and add salt, lemon juice and parsley or cilantro.
7. Mix well and serve

We’ve all experienced it, mid-day hunger pangs. It’s that time of the day, when the vending machine calls out to you or the temptation of your colleagues candy stash is preventing you from concentrating. Whatever the case may be, workday snacking does not have to be unhealthy. In fact, it can be smart, convenient, and deliciously nutritious.

Nutritious 100-200 calorie snacks can provide you with the energy boost you need to sustain your mid morning or afternoon hunger pangs .When choosing a snack, make sure that the snack has a combination of protein, carbohydrate, and healthy fat, to help control your blood sugar level and stave off hunger until the next meal.

Here are a few ideas for snacks to keep your hunger at bay and your mind sharp at work!

• 1 mini whole wheat bagel with a smear of natural peanut butter
• 10 grapes with 8 whole grain crackers (Kashi TLC crackers are a great option!)
• Proportioned cheese: Laughing Cow wedges or part skim string cheese with 1 small apple
• 1 greek yogurt with 10 almonds
• Raw veggies such as carrots, peppers, or broccoli with hummus
• 4 oz of low fat cottage cheese with 1 tbsp of fruit preserves
• ¼ cup of trail mix with a piece of fruit
• 7 whole grain pretzel rods with 1 tbsp natural peanut butter
• ¼ cup salsa with 11 whole grain tortilla chips

OR follow these guidelines to choose your own healthy snack

• Less than 5-8 grams of sugar
• Less than 240mg of sodium
• More than 3 grams of fiber
• 3 grams of fat per 100 calorie serving
• Less than 7 ingredients
• Avoid foods with partially or fully hydrogenated oils and artificial sweeteners (aspartame, sucralose, saccharin) in their ingredient lists.

Recently, patients have been asking about the FODMAP diet. Typically, this food method is often recommended to relieve chronic digestive complaints such as gas, bloating, diarrhea, constipation, and abdominal pain. FODMAP is an acronym for Fermentable Oligo-, Di-, and Mono-saccharides And Polyols. This is a diet that limits, but does not eliminate, foods that contain:

• Lactose
• Fructose
• Fructans
• Galactans
• Sugar alcohols (polyols)

These compounds in food are poorly absorbed and rapidly fermented by GI bacteria, leading to increased water and gas in the GI tract, which then leads to GI tract distention that causes changes in GI motility, bloating, discomfort and flatulence.

To assess your tolerance for these compounds, eliminate foods high in FODMAPs for 6-8 weeks and then gradually reintroduce foods to identify bothersome foods. Reintroduce one food every four days with a 2-week break between symptom causing foods. The goal is to identify the threshold at which you are able to consume FODMAP containing foods without causing negative GI symptoms.

In order to follow the initial FODMAP process, an individual must be able to identify which foods are to be avoided during the 6-8 weeks of elimination. Foods that contain lactose should be avoided. Lactose is a carbohydrate found in cows, sheep’s and goat milk. Foods such as yogurt, ice cream, milk, and ricotta and cottage cheeses should be limited.

Fructose is a carbohydrate found in fruit, honey, high-fructose corn syrup (HFCS), and agave syrup, but not all fructose containing foods need to be limited on a low FODMAPs diet. Fructose malabsorption is similar to lactose intolerance, in that fructose is not completely digested in the GI tract due to the lack of an enzyme, but unlike lactose intolerance the absorption of fructose is dependent on another carbohydrate, glucose. Therefore, fructose containing foods with a 1:1 ratio of fructose to glucose are generally well tolerated on the FODMAPs diet. Foods such as apples, pears, and mangoes will likely trigger abdominal symptoms because these fruits have excess fructose compared with glucose. Try to avoid fruits such as apples, pears, cherries, raspberries, peaches, watermelon, orange juice, and blackberries.

Fructans are carbohydrates that are completely malabsorbed because the intestine lacks an enzyme to break their fructose- fructose bond; thus leading to symptoms of bloating and gas. Foods that contain fructans include wheat, onions and garlic.

Galactans are carbohydrates are malabsorbed for the same reason as fructans; the intestine does not have the enzyme needed to break down galactans. Examples of galactans include beans and lentils.

Lastly, Polyols are also known as sugar alcohols. They are found naturally in some fruits and vegetables and added as sweeteners to sugar-free gums, mints, cough drops, and medications. Sugar alcohols have varying effects on the bowel. When trying to limit sugar alcohols, look at ingredient lists for the following: sorbitol, xylitol, mannitol and maltitol.

Following a low FODMAP diet can be a challenge without the help of a FODMAP knowledgeable dietitian.  As with any diet change, be sure to discuss whether the low FODMAP diet is appropriate for you with your health practitioner.

For further explanation as to which foods should be limited and which foods are suitable for a FODMAP diet please reference the various resources listed below.

http://stanfordhospital.org/digestivehealth/nutrition/DH-Low-FODMAP-Diet-Handout.pdf

http://www.ibsgroup.org/brochures/fodmap-intolerances.pdf

http://www.med.monash.edu/cecs/gastro/fodmap/low-high.html

http://www.todaysdietitian.com/newarchives/072710p30.shtml

Fats (also known as “lipids”) function as energy molecules in metabolism, components for the structure of cell membranes, and as hormones. Our bodies need fat, even though the media continues to inundate us with “low-fat” and “fat-free” products. You need fat in the diet to feel full, which is a reason why many can overeat on “fat-free” food. Dependent on the source of information, the daily recommendations and many different types of fat can be confusing. I hope this article will help to rectify some of the common confusion.

All fats (or lipids) are composed of fatty acids, which are chains of carbon and hydrogen atoms. The chemical composition determines the type of fat.

Main types of fats:

1. Saturated Fats
2. Unsaturated Fats
   1. monounsaturated
   2. polyunsaturated
3. Trans-fatty acids

Saturated fats

You will find these in beef, poultry, pork, cow’s milk, coconut, avocado, palm oil, and full-fat dairy. They are solid at room temperature. Chemically, they consist of carbon atoms saturated with hydrogen atoms. While opinions are mixed about the amount needed per day, it is generally recommended to limit consumption of red meats and butter. Too much saturated fat in the diet can lead to increased risk of heart disease.

Unsaturated fats

There are two types of unsaturated fats: polyunsaturated and monounsaturated.

• Monounsaturated:
  • You will find these in avocados, olives, olive oil, nuts, sunflower oil, seeds,halibut, sablefish, mackerel, vegetables high in oleic acid. They are liquid at room temperature but become solid when chilled. Their chemical makeup consists of one double-bonded carbon molecule. They raise good HDL cholesterol and lower bad LDL cholesterol. They are generally considered heart healthy and these foods should be eaten daily.
• Polyunsaturated:
  • You will find these in salmon, sardines, mackerel, herring, trout, fresh tuna, flax seed, flax seed oil, walnuts, soybean oil. They are liquid at room temperature, even when chilled. Their chemical makeup has more than one double-bonded carbon atom. These fats are considered “essential” because the body cannot make them and must rely on food sources to get them. Strive to eat fish 3 times per week and plant-based polys often.

Omega 3 fats are considered anti-inflammatory and associated with lower risk of death. These fats raise good HDL cholesterol and lower bad LDL cholesterol.They are generally considered heart healthy. Omega 3 fats are found in wild-caught salmon, mackerel, anchovies, walnuts, flaxseed, and green leafy vegetables.

Omega 6 fats are more abundant in our diet.They can be found in vegetable cooking oils (soybean, sunflower, canola and corn oil). They are also common ingredients found in many of the foods we consume. Most need to increase their intake of Omega 3 fats and lower their intake of Omega 6 fats. Too many Omega 6 fats can be pro-inflammatory.

Omega 9 fats are not essential in the diet because they can be created in the human body. These fats can be used in the body as a substitute for omega 3’s or 6’s if they are not present. However, they are not an ideal replacement and the body will eventually suffer from this. They are found in animal fats, vegetable oils and olive oil.

Trans Fats

You will find these in margarine, processed foods, candy, chips, soda, flaky pastries, and some peanut butters. These fats are are made by adding hydrogen bonds to liquid oils to make a more shelf-stable product. These fats have been proven to promote heart disease. They can raise bad LDL cholesterol and lower good HDL cholesterol. They can lead to plaque buildup in the arteries. Consumers should entirely avoid products with partially hydrogenated oils listed in the ingredients.

There has been a long standing debate about whether or not granola merits its reputation as the “healthy person’s cereal”. Before adding granola as a healthy choice into your daily routine, apply our dietitian’s guidelines to purchasing granola.

1. Check the sugar. Granola can be loaded with sugar. Evaporated cane juice, molasses, brown rice syrup, oat syrup solids, are all sources of sugar. I advise you to aim for less than 8 grams of sugar per serving.

2. Watch the calories. These typically amount to several hundred calories per serving size. Healthier granolas have less than 200 calories per ¼ cup serving, 270 calories per 1/3 cup serving, or 400 calories per ½ cup serving.

3. Keep portion size small. This point is key: The serving size for granola is smaller than cereal, not a whole bowl. Typically it’s a quarter or a third of a cup. So rather than filling up a bowl with only granola and milk, try using granola to enhance other healthy food items such as Greek yogurt, oatmeal, muffin or pancake mix etc.

4. Trim the fat.  A lot of granolas contain heart-healthy unsaturated fats from nuts and omega-3s from seeds, but even they can still add up. Look for granolas that have between 2 and 3 grams of fat per quarter cup serving or <3 grams of fat per 100 calorie serving.

5. Review the Oils. Many granola varieties list palm oil and hydrogenated oils on their ingredient list. With their high saturated fat, these oils are bad for the heart.  Look for healthier alternatives like organic coconut oil and extra-virgin olive oil, respectively.

6. Scan for fillers. Even the ingredient list on healthy-leading brands can contain some surprises, like inulin (a soluble fiber that can cause digestive problems), soy protein isolate, and other sneaky ingredients. Try to avoid these fillers.