Boholano-style vegetable soup comes in
many varieties, but a top favorite of mine contains a light, clear broth filled with malunggay
(moringa), kalabasa (squash), patola (luffa), okra (gumbo), sitaw (string beans)
and carrots. Whether as appetizer or main course, such vegetable soup can be
satiating and helps maintain hydration, especially in the hot and humid tropics.
As for nutrition, soups loaded with
vegetables and beans provide vitamins A and C, potassium, folate and fiber. Those
with a clear broth contain fewer calories and less saturated fat than
soups with a cream base such as coconut milk. Creamy soups are healthy as well,
but they should be consumed in moderation due to the saturated fat they usually contain, which can trigger heart health risk.
Canned soups may be convenient but be
wary of their high amounts of sodium and preservatives. Better opt for the
fresh homemade version, and if possible, one with an all-organic ingredients so as
to avoid the consumption of chemicals (fertilizer, pesticide, fungicide, preservatives,
etc.).
Incidentally, I’d like to share the
following “Six simple ways to smarter, healthier eating,” which I got from an
email newsletter, HEALTHbeat, published by Harvard Medical School. Subscribing to this free
newsletter is highly recommended.
Here are six ways you can eat healthy,
delicious meals, and really enjoy what you’re eating.
1) Ditch whole milk
Not only does this reduce saturated
fat in your diet, it shaves off calories.
How: Switch to 1% or nonfat milk, and
nonfat versions of other dairy products like yogurt and ice cream. Can’t bear
to go cold turkey? Step down more slowly to 2% milk, then 1% en route to
nonfat, if possible.
2) Harness the power of nuts (and
seeds)
Almonds, cashews, filberts, hazelnuts,
peanuts, pecans, and pistachios pack plenty of beneficial nutrients, including
vitamin E, folic acid, potassium, and fiber. Although many nuts are high in
fat, the fat is mainly unsaturated – a healthy choice.
How: First, put nuts on the grocery
list. Nuts are high in calories, so it’s best to enjoy them in place of other
snacks, not in addition, and to keep serving sizes small.
3) Taste food before you salt it
Break the autopilot habit of reaching
for the salt shaker.
How: For two days, don’t put any salt
on your food at all. A short break can help reset your taste buds. Then, leave
the salt shaker in the cabinet, so it becomes a bit of an effort to reach for
it. Make a ritual out of truly tasting your food before you decide if it needs
tweaking.
4) Pack lunch once a week
This makes healthy food choices
readily available to you at work or on an outing. And since you are controlling
portion sizes, you can make sure that you’re not supersizing your meal. Plus,
it saves you money.
How: Once a week before you shop for
groceries, write out a meal plan that leaves enough leftovers for one or two
lunches.
5) Eat five (or more) vegetables and
fruits a day
It’s a nutrient-packed way to fill
your plate that is generally low in calories.
How: First, for one week, keep track
of how often you eat fruits and vegetables. One serving equals one-half cup of
chopped fruit or most vegetables; for raw leafy vegetables like lettuce and
spinach, a serving is one cup. Once you have your baseline, try adding one
fruit or vegetable serving a day.
6) Plan meals that are delightful,
delicious and healthy
In an ideal world, food delights all
our senses: it looks beautiful, smells heavenly, and tastes delicious, and its
textures feel and even sound satisfying. Start thinking about food as something
to really savor and enjoy.
How: Pencil in time to prepare and
savor one or two special meals a week. Once you’ve assembled great ingredients,
set a gorgeous table. Take a moment to truly take in scents, companions, and
surroundings, and if you like, give thanks.
* * *
Mixed vegetable soup featured above courtesy of Palwa Restaurant
Please note:
I very much appreciate my articles and
photos appearing on fellow bloggers' sites, popular broadsheets, and local
broadcast news segments, but I would appreciate even more a request for
permission first.
Thank you!
