Buncombe County Government, NC Healthy Cooking Programming, 1 May 2012

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From YouTube: Cooking For Your Health - Soups

Description

Cooking for Your Health is a nutritional series from the Nutrition Division of the Buncombe County Department of Health. The goal of Cooking for Your Health is to promote the WIC nutrition program by providing healthy meal recipes for low-cost. Join Margit Strout as she teaches you how to cook up multiple dishes using lots of WIC approved ingredients. In this episode, Margit and her co-host/Intern Liz Trace teach you how to make healthy soups. Each episode of Cooking for Your Health focuses on a different food, from squash, salad, ice pops, tofu, turkey, brown rice and even Halloween candy. So after you check out this video, feel free to try some others.   For more information on these or more recipes, visit buncombecounty.org/health, or call the Department of Health WIC Nutrition Division at 828.250.5172

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Hello welcome to cooking for your health, I'm margaret stroud- and this is liz. Who is an intern with us and she's, going to help me today, hi everyone, okay, we are going to make soup today and soups are really really fun, they're, easy! You can make them ahead. You can freeze them and I'm going to give you some ideas about freezing stuff, because some things freeze well, some things, don't some things freeze well for a short period and some you can do for longer.

A

uh The first thing I'm going to make is a potato leek soup, and these are all really really easy: soups that we're going to make they're heavy on the vegetables, because you know me, I, like my vegetables, I'm starting with my homemade chicken stock and I've got 12 ounces of potatoes give or take. It was about four baking potatoes.

A

I use baking potatoes because I want them to break up okay if you use regular, waxy potatoes, they're going to stay solid, but I figured I wanted this to be a little creamy I'll put those in there, hopefully not spilled too badly alrighty, and then I bought some leeks now leeks are a long, onion type food. You want to be very careful to wash them really well because they grow in very, um I guess. Silty soil would be the way and silt kind of gets in stuff and it stays and stuff.

A

I washed and rinsed these about three times I cut them up before I did and since you want to have them cut up it's easier and let's just pour those in this, is I like: dump recipes.

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Okay, now we're going to put this in at the very last I am going to put in a little bit of pepper and you can put more pepper or less pepper whatever you want to do and a smidge of salt.

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Now, if you use salted chicken broth, you're, not going to add as much salt and then I'm going to throw in some dill and you can use fresh or dried dill, I'm going to put this on the stove. We are going to cook it till everything's tender and then we're going to add the milk okay. Now we have the um the leek soup, the potato leek soup and it's the potatoes are tender. They've broken up some and now we're going to add a little bit of milk.

A

Now the recipe I saw- and I looked at a number of different recipes. They called for a cup of regular milk evaporated. Milk is really nicer because it is concentrated, so you get kind of more bang for your buck and it makes a creamier soup.

B

I was about to say: is there would you ever add like a regular skim milk to this recipe? You could.

A

Or you could do a skim evaporated? Milk? Okay! Now I'm gonna dish this up, so it's not too too too hot and then we're gonna taste it in a little bit.

A

Oh, that is pretty smells.

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B

What do you think, I think it looks delicious yeah.

A

And you could add some real dill as a sprinkle. You know some sprigs of dill. I think this would be a good soup, even if it were to be cold.

B

Now would you ever what is it that they do with uh french onion soup they'll take like a little bit of like toasted bread and they'll they'll.

C

Put it on these cheese yeah would.

B

You ever do something like that with this, you think.

A

I don't know we could experiment, we could. We can always experiment, as I was telling liz just a little while ago. The worst thing that can happen is it's not going to taste good or you spill something or something like that. You know there are not a whole lot of rules, but that might be really nice and this served with crackers and cheese or grilled cheese or even a just a nice crusty crusty bread.

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Clean kitchen surfaces, utensils and hands with soapy water, one in six americans will get sick from food poisoning this year. Keep your family safer check your steps at foodsafety.gov.

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A

Now we're going to make beef stew now bee stew is kind of a staple food. If you don't want to use stew beef, you can use hamburger works great, it's less expensive um and I'm gonna tell you some tricks with beef stew. Okay, I'm going to put a little bit of oil in my pan that I have warmed up now. I'm gonna put the stew in the stew, beef.

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You have to be careful, you don't cry yourself.

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A lot of times when I do this, I add turn the heat down a little bit. I will cut the beef up into smaller pieces.

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You want to brown your beef. I got this pot, just a pad pot. Give me just a minute.

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I think I'm going to throw my onions in. So I have a little bit of moisture in here.

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And I think that's a couple onions.

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Now we're going to let this brown, the onions, caramelize.

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Now for beef stew, you can add any kind of vegetables if you like celery, if you like onions, if you like squash in it, you can even do squash in it. One thing that I do is, I always put a form of potato of tomato in because a little bit of acid from the.

A

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Makes the beef more tender? And again you can do this in the crock pot, though you want to brown your beef in a regular pan. If you want to, you, can use red wine for deglazing or you can use a broth because you want to get some good brown stuff in the bottom of this pan and you cook the beef and the onions. The onions are going to be caramelized, you kind of they almost look like you're over cooking them. They look really really brown, but they're really yummy.

A

That way, a very dear friend of mine, who is a chef, taught me how to make these stew, because I didn't know and the real trick is browning the onions and the beef.

A

I'm stirring this around because I want everything to be evenly browned.

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These are fairly large pieces of meat, so, if you want to, you can cut them up either before or after you cook them. If you cut them up before you get more surface area and it cooks a little bit more quickly.

A

Now we are going to add the vegetables and we are going to deglaze the pan and again you can do this with broth. You can do it with a little bit of water and then add v8 to it or another vegetable tomato vegetable kind of.

A

I'm using bouillon- and normally you cook this so that it gets all that good brown stuff off of the pan.

A

We're not going to do that because we're going to put everything in here now, as I said before, you want to add some kind of tomato so that it kind of tenderizes the beef stew.

A

Beef is an inexpensive cut, it's a low-fat cut, so it's not as tender, and this is another one you can kind of get it to the brown point and I've even browned it the night before and then in the morning I put it in a crock pot and in the morning I plug in the crock pot and dinner is ready by the time I get home, I put about four, I'm using yukon gold, but they're waxy, potatoes, they're, not baking potatoes, because I want the potatoes to be.

B

Big chunky things would, you ever add any other waxy um root vegetables. To that you know like turnips or.

A

Parsnips or anything else, I'm just trying to make these easy, and then these this is just a bag of mixed vegetables, oops ooh.

A

That was an end of a carrot that I didn't do, and this is a friend of mine's trick. You put steak seasoning in it, so you're, not adding salt. The bouillon that I used was low salt, sodium bouillon, I'm gonna add a little bit of that. We're gonna cook it on the stove. Again, you can use a crock pot, the stove's a little faster, and this is going to tenderize the meat, and then we are going to try this beef stew.

A

If you want to thicken it, you can thicken it with a little with a one, baking potato or you can add. I don't like using the the flour type stuff, but you can add a little bit of potato flakes the instant potatoes.

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Separate raw meats from other foods by using different cutting boards, three thousand americans will die from food poisoning this year. Keep your family safer check your steps at foodsafety.gov.

A

Now we're going to make carrot soup, and this is a soup that my mother used to make for us when we were little kids. It is a really really easy soup. It's flavorful, it's just so easy. You can make it on the stove or in the crock pot.

A

Do you use a crock.

B

Pot a lot- I really don't. Oh honestly, are they? Are they worth the investment? Oh definitely.

A

I live by my crock pot. Now I have some more of my chicken broth. I have cut up the potatoes before we did the taping, so I left the potatoes in here again I used a baking potato because I want a little bit of that starch to free up so that it the soup becomes thicker.

A

This is a soup that freezes really really well. I like onions, you can use one to two onions. I believe this is two onions. You just put them in there again. This is easy if I'm doing it in the crock pot. I don't cut anything up because I put it in in the morning. I leave it and then I come home and it's ready and you your.

A

This- is a soup that you puree, but I'm doing it cut up because I'm doing it in a regular pot and then I'm putting about two cups or two pounds of carrots in here and they may not all fit so we may put less but.

B

We can get them in there. Margaret I've got a question for you. Is this again the same chicken stock that you used in the recipe beforehand and okay.

A

Yeah- and I make it ahead- um I think in the past I've talked about when we eat a rotisserie chicken. We save the bones and I'm kind of a you will not throw a bone away and then I will take them, put them in a stew pot and I cook and cook and cook them for about a day.

A

And then I get rid of all the bones, and then I have enough stock for quite a while all right. The other thing we're going to put in is a third cup of cooking sherry. Now, cooking sherry is cherry with a little bit of salt in it. So you don't need to add salt to this. Otherwise, and it's not going to have alcohol in it, but it does add an interesting twang that really helps with the carrots again easy, easy, easy.

B

If you don't have cooking sherry, what would be a good alternative? I.

A

Don't really know.

B

Cooking sure is.

A

Relatively inexpensive, you could put regular sherry and salt in it, but you know um my mother always put cooking sherry in it right and I used to think she put cheese in it, but she didn't so. You know it does give a different twang to it. I'm going to put this on the stove when the carrots are tender, we're.

B

A

Put it through the food processor and again we're going to have a really really good, rich soup that has tons of vegetables in it. Okay, the carrots here are tender, and I'm going to put all of this in a food processor, you can use a blender.

A

If you don't have these, you can use an apple saucer, which is one of those things you crank and it kind of squishes everything through it or you can use a spoon with a sip.

B

I was supposed to say what about one of those potato mashers, no.

A

You want to have it a little bit more pureed than that. Now, I'm going to add some of the broth.

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I don't want to fill this up too much because then you get a mess and a lot of these have safety things. So you can't turn it on once you have the lid in and I think I'm going to pull.

A

So, okay, that's pretty pureed! um I'm going to pour this into another container and then we're going to puree the rest of this. But doesn't that look yummy yeah and it's you know five ingredients. It's so well! Six ingredients.

B

It's so simple: it's.

A

Simple kids will eat it, we loved it. When we were little kids. um I will frequently freeze this in single serve containers, and then I have lunch. This is a sandwich perfect and I got my veggies all right since I know I like this, I'm gonna have you taste, some of it all right, and this is a good thing for kids, it's mild it can also, if you want to put a little cream in it, you can that's.

B

Very good: it's got a.

A

Whole lot of layers of flavor, doesn't it oh.

B

Yeah, it's very. It's got just this very sort of earthy taste to it.

A

And yet it's got a little sophistication with that cook. Cooking cherry in it. Yes,.

B

Yes- and I almost wonder, though, would you ever add- and you said this is another one of your mother's recipes, would you ever add, let's say maybe some lentils to that you could that's a possibility. I won't, but you can well. I think it tastes great regard I mean with or without lentils. I'm sure this is very good.

A

And eating that, with a sandwich that way, you have your vegetables.

C

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With the sandwich, you can have your protein, be it peanut butter, cheese, whatever.

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A

This is a fish chowder my mother used to make when we were kids- and it was one of those that it's really good on a snowy night and it we always served it with a dense cracker. So I've got some dense crackers. They we used to get bacon flavored crackers, but you can't find those anymore. You.

B

Could probably find them at urban outfitters, I'm sure really, I'm sure they've got bacon-flavored candles. They have to have something like that. Oh.

A

Well, it was, they were really good, so it's potatoes again and I know all these recipes have potatoes in them, and I just realized that, because I'm not a big potato eater, but they all have potatoes. um I took four slices of bacon and I cut it up into little pieces. I have sauteed some onions in the bacon, which always smells so good. This is a little bit of bacon.

A

I'm not an advocate for eating bacon every day, but every once in a while a little bit of bacon's good and then I've got a pound give or take of whitefish. I'm going to put that in.

A

B

Mark it, would, you ever add, um would you ever add, like a turkey, bacon or canadian style bacon to this just to add a little bit of variety, and maybe some leaner.

A

I don't know this is my mother's recipe? Okay, so you don't want to mess.

B

With the tradition, it's.

A

One of those that I don't do a whole lot with it and it's not something you eat every day, so.

C

A

This like two or three times a year, um I've added water and, at the very end, I'm going to add some evaporated milk. Okay, now we have my mother's special fish stew. You could make this with. I guess clams that would be good. You could make this with um shrimp.

A

um You can make it with just about anything.

B

You think just about any fish, so if you wanted to add like a little bit of salmon or tuna to that, I think that would be really good. I think it would.

A

Be perfectly good- and I almost think this is my great grandmother's recipe because she lived in boston and this is a good traditional fish stew. So it's got a little bit a few different flavors and you can use whatever fish you want to. We used to make it with cod.

A

There you go, and it's really good over these really dense crackers, because it kind of makes it makes them gooey all right.

B

That I don't know what it is, but that little bit of that milk with the fish that tastes delicious, that's very good and the bacon.

A

Kind of adds another flavor and a little bit of smokiness to it. Can you just picture this on a real cold snowy night? Yes, I could. I really could.

B

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So that's our soups. We have the fish chowder and the recipes for these will all be on the buncombe county website. These are all easy to make the potatoes don't.

B

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Potatoes do not freeze well for long periods of time, but otherwise everything freezes and then you just come home and you heat it up, and if you make the beef stew, you don't put the potatoes in it. It's frozen, you throw some potatoes in the crock pot, you throw the frozen soup on top, you come home and you have soup the carrot soup, the same thing put in the crock pot. You can come home and have soup the fish.

A

Chowder is fast enough that you don't have to do it in the crock pot and I don't think the leek soup. You would have to do in the crock pot, because it's a fairly quick soup to make, but these are all good. They have a lot of different vegetables in them that make you more attractive. Now we know.

B

That to be true.

A

And they're easy and relatively inexpensive. Thank you again and if you need any more information, please go to buncombecounty.org cooking for your health for the recipes and thank you liz. Thank you.

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