Soups were originally created to stretch expensive meats with economic staples such as corn, potatoes, rice, and legumes, naturally concentrating on fiber and complex carbohydrates. Our ancestors were well ahead of the health craze with their nutritious balance in soups! Staying away from the creamy soups with their added saturated fat and calories, yet enriching your meals with flavorful vegetables, herbs, spices, and full-bodied broths, you do not need any or very little sodium to enhance the flavors. Soups could be created for a week or frozen in single portions to consume as desired.

As we enter a new year, focus on creating nourishing, healthful, varied, and delicious meals. Soups can be a quick, easy option, providing hydration, extra fiber, loads of vitamins and nutrients, and satisfying your appetite and soul🍲.
Before we get cookin’, for an extra twist, let’s test your knowledge of various global soups (thank you, Hirsch! 🥰). Here are the names of specific soups and stews. You have to name the country where it originated. Answers are at the bottom — but don’t cheat!
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1 Borscht
2 Miso
3 Bouillabaisse
4 Tom Yum
5 Goulash
6 Gumbo
7 Phở
8 Gazpacho

​INGREDIENTS
1/2 Tablespoon olive oil
1 yellow onion, peeled and chopped
3 bell peppers (red, yellow, orange — any color combo), chopped
2 cloves garlic, minced
1 Tablespoon curry powder
1/2 teaspoon cayenne pepper
2 (13.5-ounce) cans light coconut milk
4–5 cups vegetable broth, low sodium (*or Thai coconut broth)
2 cups shredded rotisserie chicken or 2 cups cubed tofu
1/3 cup fresh cilantro, chopped, plus for garnish
1 8-ounce package rice stick noodles
Optional toppings: fresh lime wedges, crushed peanuts, siracha

​PREPARATION
Place a large soup pot over medium heat. Add olive oil and warm 1–2 minutes. Add onion and bell peppers and cook until tender, about 6 to 8 minutes. Add garlic and stir until fragrant, about 1 minute. Add curry powder and cayenne and stir until well combined. Add coconut milk and broth and bring to a boil. Add rice stick noodles and continue to boil for 3 minutes. Lower heat to medium, add shredded chicken or tofu and cilantro, and cook until warm. Continue to add broth until it is soupy, with the desired consistency. Garnish with cilantro and serve with optional toppings. *This soup contains less than 600 mg of sodium per cup and less than 300 mg per half cup.

🎉New Year 🎉— A great time to hit the refocus button. Pick one thing to start to do differently next year, and embrace your healthy energy🌈. Here are some ideas, but you do you!

Plan my meals 🍽

• Plan out my daily meals and snacks in the morning to avoid grazing all day.
• Prepare several healthy meals on Sunday so I am prepared for the week.
• Use freezer-friendly recipes, making bigger batches and freezing half for an easy meal later in the week.
• Buy produce with a longer shelf life, like apples, oranges, broccoli, carrots, and kale. If any produce looks like it may go bad soon, add it to a soup or smoothie or freeze it for later.

Move more🚴🏽

• I will walk during my lunch break or schedule several moving breaks throughout the day. And/or, walk whenever I am on the phone, inside or outside.
• Schedule daily workouts and appointments for you, with you, just like a doctor’s appointment.
• Stand more — I will stand during meetings and/or commercial breaks while watching TV.
• I will stretch for 5 minutes when I first wake up or before bed 5–6 nights per week.

Stress Management/Coping🧘🏾‍♀️

• I will meditate for 3–5 minutes when I wake up each day.
• I will participate in activities that bring me joy—yoga, walking with a friend, cooking a balanced meal with my family or roommate—at least four times per week.
• I will play music during the day.
• I will write down one thing I am grateful for each day.