Eating Wisely: Warm Soups For Cold Days
As the weather turns cooler for many of us, soups, stews, and chili may become a more frequent meal choice. There are so many options for incorporating a variety of ingredients to make a nutritious and hearty meal for your family.
Let’s look back at a few beloved recipes from La Leche League publications that have stood the test of time and filled many bowls throughout the years. We understand that not every recipe we share will be the right fit for your family. If you have ideas for substitutions or have a favorite recipe to share, we’d love to hear from you at [email protected].
Coriander Butternut Squash Soup (Found on page 184 of Feed Yourself, Feed Your Family)
- 2 tablespoons butter
- 1 medium onion, chopped
- Salt and freshly ground black pepper
- 1 teaspoon coriander seeds
- 1 large (2 ¾-pound) butternut squash, halved, peeled, seeded, and chopped, or 1 package (20 ounces) fresh precut butternut squash
- 5 cups canned low-sodium chicken broth or water
- ¼ cup packed fresh cilantro leaves, chopped, optional
- ¼ cup sour cream, optional
- Melt the butter in a large saucepan over medium heat. Add the onion, season with salt and pepper, and cook, stirring occasionally, until tender, about 8 minutes. Add the coriander seeds and cook, stirring, until golden brown and fragrant, about 2 minutes. Add the squash and stir well, then add the broth or water.
- Bring the mixture to a boil over high heat, then lower the heat to maintain a steady simmer. Cook until the squash is tender enough for a knife to easily pierce through, about 30 minutes.
- Transfer the soup to a blender and carefully puree until smooth. Work in batches if necessary. Return the soup to the saucepan and season to taste with salt and pepper. Keep warm over low heat if you’re not serving immediately.
- Divide the soup among serving bowls. Top with cilantro and sour cream.
Cheesy Corn Chowder (Found on page 35 of Whole Foods For The Whole Family)
- 1 large potato, peeled, cubed
- 2 cups boiling water
- 1 bay leaf
- ¼ teaspoon sage
- ½ teaspoon cumin
- 1 onion, chopped
- 3 tablespoons butter
- 3 tablespoons whole wheat flour
- 1 ¼ cups milk
- 2 cups fresh or frozen corn
- ¼ teaspoon ground nutmeg
- 1 ½ to 2 cups shredded cheddar cheese
- 4 to 5 tablespoons dry white wine or rice vinegar
- 2 tablespoons nutritional yeast
- Chopped chives, parsley or pimento for garnish
Cook potato in water in large saucepan with bay leaf, sage and cumin for 15 to 20 minutes or until barely tender. Sauté onion in butter in skillet until tender. Stir in flour; remove from heat. Add milk gradually, stirring constantly. Add to potato mixture with corn and nutmeg. Simmer for 10 minutes. Add cheese and any optional ingredients, stirring until cheese is melted. Yield: 4 servings.
Slow Cooker Vegetarian Chili (Found on page 136 of Feed Yourself, Feed Your Family)
- 1 15-ounce can crushed tomatoes in puree
- 1 cup dried black beans, soaked overnight, rinsed, and drained
- 5 carrots, chopped
- 1 large red onion, finely chopped
- 2 garlic cloves, finely chopped
- 2 tablespoons chili powder
- 2 teaspoons ground cumin
- ½ teaspoon dried oregano
- Salt and freshly ground black pepper
- ½ cup shredded sharp cheddar cheese
- ¼ cup sour cream
- ¼ cup chopped fresh cilantro leaves
- Combine the tomatoes and 2 cups water in a 5 ½-quart slow cooker.
- Stir in the beans, carrots, onion, garlic, chili powder, cumin, oregano, and a pinch each of salt and pepper. Cover and cook on low for 8 hours or on high for 6 hours. It is done when the beans and vegetables are tender.
- Serve with the cheese, sour cream, and cilantro.
Please send your story ideas to Amy at [email protected].
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