Naturally Good Food!

Soup has a long, long history and many historians say that its as old as the art of cooking itself.

The minimalist qualities lend itself well to folks with small budgets.

But its refined versatility allows for upper class acceptance.

It has has evolved over the years and variations of it have spread through so many cultures.

Italian, Russian, French, Greek, Thai and Chinese.

That's why it's so fun to make because the ideas are endless.

Think about those days where you just can't wait to get home.

Put on a pair of warm fuzzy slippers and savor a delicious bowlful.


We eat it all year around, but it's this time of year when it's extra cozy and hip to make it.

The first thing you notice when sitting down to these recipes is the intense aroma and pure flavors that seem to just dance on your tongue.

We absolutely savor these dishes, right to the last drop.

We literally eat soup all year around.

We slow it down when weather starts heating up in summer.

But here on the west coast of Canada, those months are few and far between.

Okay, we've all heard that it's good food.

Just as herbal teas extract medicinal properties from herbs.

Aa good soup stock holds nutrients extracted from vegetables.

While simmering, the vegetables impart flavor to the broth and offer up their valuable nutrients to the liquid.

All you need to do is follow these simple rules to garner the health benefits:

Minimize saturated fat with a smart protein choice.

Beans or tofu have less sat fat than animal sources.

But you don't have to go vegetarian.

Stick with extra lean cuts like beef sirloin, pork tenderloin, and skinless chicken breast.

And be careful about portion sizes (3 oz. per bowl max).

For more flavor, lightly brown extra lean meats in a bit of olive or canola oil before adding to the soup.

For additional health benefits, limit the sodium (salt) by preparing your own stock from scratch.

Which gives you full control over the saltshaker.

There are few things as comforting as a steaming bowl on a chilly day.

But what nourishes your soul can also protect your heart.

Homemade stock is the perfect vehicle for sneaking some highly nutritional foods into your family’s diet.

Beyond the typical, everyday vegetables, several more exotic additions to your stock pot will boost nutrition even more.

The list is endless when it comes to soup and what you can do with it.

If you're short on time, then look for containers of ready-to-use stock.

Which generally are lightly seasoned or unseasoned.

Ad therefore lower in sodium at a specialty food store.

Or, scope out your supermarket for a no-salt-added or low-sodium canned broth made from whole foods, not flavorings.

Additional health benefits would be to load up on veggies.

In fact as many as your biggest soup pot will allow.

Vegetables are great saturated-fat-free sources of fiber, antioxidants, and, above all, flavor!

Plus, they add zero cholesterol.

Use them to your heart's content and you'll be guaranteed a bowl of goodness.

Below we've listed some of our friends and family's faves.

Some are low fat recipes.

Some are fat free recipes.

But...they're all home made!

These types of meals have had a long standing history in our family’s kitchens.

Super low fat recipes that taste simply delicious.

Normally, many recipes use a lot of fat to bring out the flavors, especially cream based recipes.

However, you can “significantly” cut down on the fat in your dish and still keep that super natural taste.

It's really quite simple.

From our cooking experiences, it seems that many, if not most, Chinese and Japanese broth type recipes are very low fat or no fat at all, yet they taste really good.

Check out our excellent Wor Won Ton recipe.

Mmmmm, mmmmmmm, goooooood!

Contrary to western tradition, the Chinese usually serve their broths at the end of a meal instead of at the start.

Generally, Chinese and Japanese broth recipes are light tasting, low fat and quite healthy.

The purpose of serving these light, low fat broths at the end of a meal is to cleanse your mouth of all the heavy, oily foods you just ate.

Leaving your taste buds nice and refreshed.

Ginger is used quite a lot in Japanese and Chinese cuisines.

It's usually sliced, sometimes diced and added into or on the side.

Ginger not only brings out an exquisite taste in these low fat broths.

It's also very, very good for your health.

Garlic and ginger go hand in hand as some of the most beneficial super natural ingredients.

You can use them in any of your low fat cooking recipes to improve your health.

Obviously, the quickest way to cut down on fat from your recipes is to use less, or no meat.

But, if you want to use meat, use as lean a meat as possible.

And trim away all the visible fat and skin.

Another low fat trick I like after I've cooked my recipe.

I let it cool (refrigerate) and any fats rise to the top and I just scoop it off before re-heating the dish again.

This is a good tip for lower fat sauces and gravies too.

Of course, using low fat white meats such as chicken, turkey and fish instead of the darker meats.

Will also cut down a lot on the fats in your recipes.

Here’s a nugget of wisdom for you;

We all know fish and seafood is good for us.

But did you know that many types of fish and seafood contain less than 1 gram of fat per 100g. (4oz.) served.

Now that is super smart.

See our Bouillabaisse low fat super recipe below, this IS one of my all time faves.

Did you know you could also prepare, all vegetable and fruit soup recipes.

Yesssssss, fruit.

These are more specialized or extravagant, but hey, we are talking super foods, right.

Using only vegetables and/or fruits, your dishes can still taste super naturally delicious and of course be low fat or even no fat.

You should start any broth (soup) recipe with a vegetable stock.

You can use all types of veggies in your low fat stock recipes.

Such as squash, asparagus, carrots, winter melon, peas, cucumber, and many, many more.

You're limited only by your imagination.

Now, you may want to consider using pre-made broth mixes.

They're inexpensive, and can save you time (but watch the sodium content).

We like to make our super recipes interesting, low fat and just as important (to us anyways)!

To kick things up a notch or two, we like using a variety of spices and seasonings.

Such as sliced ginger (pink or white), white or black pepper (freshly ground), basil, lemon grass and many others.

Again, you're limited only by your imagination.

Have fun, experiment, try new and different super healthy, low fat ingredients.

Maybe get the kids involved to help out.

You’ll notice that many of the following super recipes use a variety of ingredients from our super foods list.

I mean, isn’t that what we’re here for? 

Below are several soup-er-licious ways to warm up, fuel up and keep your heart healthy.

Mmmmmmmmm, mmmmmmmm, good!


Visit's profile on Pinterest.

*** Souper Soup Recipes ***

African Peanut

Apple Pumpkin ~ Sweet & Savory

Bean Chowder ~ Any Bean Will Do

Black Bean Soup

Borscht ~ Naturally Better

Bouillabaisse ~ JR's Best

Broccoli ~ Super Natural

Chinese Hot n Sour

Cream of Asparagus ~ Crème D'asperges

Creamy Pumpkin & Porcini Mushroom

Curried Butternut Squash with Crab

Hungarian Goulash

Louisiana Seafood Gumbo

Minestrone ~ An Italian Classic

Mushroom with Barley

Pea with Mint

Porcini Mushroom

Pumpkin Bisque

Ravioli & Tomato Vegetable

Roasted Red Pepper

Salmon Chowder ~ Super Natural

Spring Vegetable

Sweet Onion

Tomato Basil & Two Cheese

Thai Red Curry

Turkey Noodle

Tuscany Chicken Noodle

Vegetable Chowder ~ So Chunky


Winter Squash


Natures Super Store

Natures Health Foods ~ Home


*** Our Featured Adverts ***