This serving: 330 calories, 30 gr carbs
Souping is the next big thing, hot on the heels of juicing and before that detoxing and before that…well, you get the idea. In New York there are even broth joints now, such as Brodo on 12th Street. At Brodo you can get a cup of simmered broth such as the “Hearth” cup, which features long-simmered broth from stewing hens, beef shins and chicken feet (I hope it tastes better than it sounds).On Amazon.com, there are all kinds of new “Souping” and “Broth Cleanse” books, and in L.A. there are companies like Soupure, which offers soup cleanses and nationwide shipping. Even Dr. Oz now has a three-day souping detox on his website.
Three different soups a day sounds a little extreme to me (I barely have the energy to plan dinner, let alone perform such a feat) but if I stop to think about it, I guess I’m on the side of souping as opposed to juicing. As a general rule, soup has more fiber than juices, and tends to use lower-carb veggies as opposed to the fruit so popular in smoothies. One of the challenge of diabetes is trying to achieve weight loss without having to eat tiny portions, and soups are a high-volume, filling food. In the mind-numbingly cold city where I grew up and regularly froze my fingers and toes, I can assure you there was nothing like my mother’s short rib and split pea soup to warm me from the inside out.
I still love soup, so here’s one to use as a kind of template for a warming, nutritious meal in a bowl. I’ve called it a Mediterranean Chicken Soup, because it has Mediterranean flavors, but you can easily change it up. Want more veggies? Add some carrot or zucchini, or even leftover roasted veggies. Different flavorings? Throw in some rosemary along with the thyme. Just remember that if you add rice or pasta, you will be upping the carb count of your bowl of soup, so take that into consideration. Another variation: add kale, collards, swiss chard or mustard greens instead of the spinach. Dark leafy greens are rich in calcium, and high in antioxidants. In a 2014 study, researchers found that people with diets high in alpha and beta carotene (abundant in dark leafy greens) had a reduced risk of diabetes. Add to that the fiber in the beans and legumes in this soup, and you are feeding yourself something really healing.
Another huge benefit: convenience. I am not the type of person who plans meals a month (how about an hour?) in advance, so it’s good have something in the freezer. I’m pretty picky about freezer meals (I get grossed out if something looks old), but soup freezes really well. Come to think of it, maybe that three times a day thing isn’t such a bad idea.