Smart Summer Ways To Reach 4-6 Daily Servings: Drink Your Veggies - As Chilled SoupsAmerican Institute for Cancer Research Chilled vegetable soups are growing in popularity this summer, according to the American Institute for Cancer Research (AICR), because they offer refreshing ways to start a meal or take the edge off hunger with a "grab-and-go" snack. Low in calories, rich-tasting and easily prepared, chilled soups are a convenient way to help reach the number of daily servings of vegetables recommended for optimum health.  Many chilled soups, like gazpacho, were developed in the Mediterranean region, where summers are long and hot. But even in more northern climes, chilled soups have become classics, like Eastern Europe's deeply-flavored beet soups, borscht and chlodnik, and the sorrel soup, shchäv. Chilled soups are also popular in Scandinavia, but perhaps the most famous, vichyssoise, was created by a French chef. "In America," says Melanie Polk, R.D., AICR's Director of Nutrition Education, "chilled soups have grown in popularity in recent years." She notes that marketing experts expect them to account soon for as much as 20 percent of the commercial soup market. US Consumption of Vegetables Ranks Low in Quantity and Variety According to the U.S. Department of Agriculture (USDA), Americans eat a limited amount and variety of vegetables. Although nutrition experts consider it more a starchy staple, the potato, officially classified as a vegetable, is America's number one choice. Based on USDA categories, fresh potatoes and frozen (mostly French fries), plus potato chips, comprise 1.47 of the four daily servings of vegetables Americans ate in 1999. Following potatoes in first place and iceberg lettuce in second, were tomatoes, carrots and onions. At the low end of the scale, two major categories - the deeply-colored green and yellow vegetables rich in substances believed to combat many diseases - represented only 0.4 of Americans' daily servings. AICR experts believe Americans are short-changing themselves in the variety as well as the amount of vegetables they eat. Vegetables Contain Unique Health-Protective Substances "When it comes to preventing cancer, eating more vegetables is second only to quitting smoking in its importance as a protective measure," says Dr. John Potter, M.D., Ph.D., head of the Cancer Prevention Research Program at the Fred Hutchinson Cancer Research Center. Yet few Americans eat enough vegetables to achieve the number of daily servings health experts recommend. "We should eat at least four servings a day, and six is ideal to maximize the health benefits vegetables offer," says Polk, referring to the bottom and top ends of the range in daily servings recommended in AICR's landmark report on the prevention of cancer. "Four servings a day may seem a great deal to those who don't realize how small a serving can be. A standard serving of cooked or raw vegetables, for example, is just one-half cup, a very modest amount." Describing how four servings can be easily attained in the course of a day, Polk notes, "If you slightly boost the amount of cooked vegetables at both lunch and dinner to three-quarter cup portions, you'll have the equivalent of three servings. A leafy green salad at either meal raises the total to four servings." Polk also advises substituting vegetables for high-calorie foods, like baked goods and sweetened snacks, that offer little nutritional benefit. Secrets to Turning Vegetables into Liquid Treats "Chilled summer soups are inviting options that get the cook out of the kitchen quickly," says Polk. Some vegetables need to be briefly cooked before puréeing, but others require no cooking at all before whirling in the blender with seasonings and a liquid base, like broth, juice, or milk. Polk notes there are just two techniques to keep in mind when preparing chilled vegetable soups. Some fibrous vegetables, like peas and asparagus, need to be strained through a fine-mesh sieve after puréeing. Chilling masks the flavor of soups, so the seasoning usually needs to be adjusted upward to compensate for this effect. With frozen vegetables on hand, like the peas used in the following soup, chilled soups can be made in minutes. Minted Pea with Buttermilk Soup 1 package (10 oz.) frozen peas, defrosted In small saucepan, simmer peas in broth, along with chervil, covered, for 10 minutes or until peas are very tender. Transfer to blender. Add mint and buttermilk, and purée until very smooth. Strain soup through fine-mesh sieve into bowl or pitcher. Chill soup in refrigerator or freezer until cold. (To hasten chilling, place bowl in larger bowl of ice and cold water, and stir until soup is cold.) Taste and adjust seasonings if necessary, adding more chervil, mint, salt and pepper, as desired. (Cold soups usually need more seasonings than hot ones.) Serve in bowl or in tall glass, over ice cubes if desired. Makes 2 1/2 cups or 2 servings. Per serving: 160 calories, 2 g. fat (less than 1 g. saturated fat), 25 g. carbohydrate, 12 g. protein, 7 g. dietary fiber, 468 mg. sodium. Sharp spices and seasonings provide an interesting and complementary contrast to the natural sugars in carrots. In addition to fresh ginger, a pinch of curry powder or cardamom can be added for an extra piquant taste. Cool and Creamy Carrot Soup 1 Tbsp. canola oil In large non-stick pan, heat oil over medium-high heat until hot. Add scallion, onion and ginger and cook over medium-low heat until onion is soft and translucent. Stir in curry powder. Add broth and carrots and bring mixture to boil. Reduce heat to simmer and cook, covered, about 20 minutes or until carrots are very soft. Place mixture in blender, add lime juice and purée until smooth. (Puréeing may need to be done in batches.) Slowly pour in coconut milk, add coconut extract and blend until very smooth. Taste and add salt and pepper to taste, as desired. Add more juice, coconut extract, or curry powder, if desired. (If adding more extract, use only 1/8 teaspoon at a time, as the extract is very intense in flavor.) Refrigerate soup until very cold, at least 6 hours or overnight. If soup seems too thick, thin to desired thickness by gradually adding more chicken broth, stirring after each addition. Taste and adjust seasonings if necessary by adding salt, pepper, lime juice, or curry powder. (Cold soups usually need more seasonings than hot ones.) Garnish soup with minced green scallions. Serve in bowl or in tall glass over ice cubes, if desired. Add garnish. Makes about 5 cups or 5 servings. * Usually available in Asian food section of supermarkets. Per serving: 114 calories, 6 g. fat (2 g. saturated fat), 16 g. carbohydrate, 3 g. protein, 4 g. dietary fiber, 369 mg. sodium. The origin of gazpacho is Spanish, probably of Mozarabic origin and akin to Spanish caspicias, meaning "remainders," or "worthless things." This soup, however, is far from worthless. Researchers have found that the gazpacho's tomatoes, garlic and onions contain lycopene, phenolic acids and quercetin (a few of the many phytochemicals that help protect against cancer), making this chilled soup a potent ally as well as nutritious and refreshing. Easy Gazpacho 1 large tomato, chopped croutons, diced tomato, diced onion, minced fresh cilantro leaves, diced cucumber that has been peeled and seeded In blender, place tomato, cucumber, onion, bell pepper, garlic, cilantro, vinegar and oil. Add one cup tomato juice and purée to desired degree of smoothness. (Individual preferences range from a coarse to a fine purée.) Add remaining juice and blend in. Taste and add salt, pepper and hot pepper sauce, as desired. Refrigerate until very cold. (Can be prepared 2 days ahead, but spiciness increases with time.) Check seasoning and add salt, pepper and hot pepper sauce if desired. (Cold soups usually need more seasonings than hot ones.) Stir and serve very cold in bowls or glasses. Add garnish on top of each, as desired, or serve soup with garnish ingredients in separate bowls for each individual to add as desired. *Roasted bell peppers are commercially sold in jars. A spicy tomato juice product, like V-8 Juice, may be used in place of regular juice. Makes 6 cups or 6 servings. Per serving: 68 calories, 3 g. fat (less than 1 g. saturated fat), 11 g. carbohydrate, 2 g. protein, 2 g. dietary fiber, 447 mg. sodium. Ten Easy Ways to Get More Veggies into Your Day Add veggies to the outdoor grill - grilling and broiling intensifies and sweetens their flavors. Increase the proportion of veggies in one-pot meals like stir-fries. Make veggies the main topping on pizza. Add veggies to pasta, rice and pilaf dishes. Eat them raw, with or without a dip, for snacks. Make dips with puréed vegetables as a change from salsa. Puréed, many veggies make great sandwich spreads and low-fat sauces. Puréed veggies also turn side dishes into comfort foods. Grab-and-go "energy drinks" can be made with inexpensive juicers. Soups easily boost vegetable consumption, and chilled summer soups are quick and refreshing.
For more information, or to contact American Institute for Cancer Research, see their website at: www.aicr.org |
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