CAN THE SODIUM TO HAVE A SOUPER MEAL

WRITER: ANNA GUNTER

Canned soups are generally high in sodium, and it’s important to limit the amount of sodium you eat to prevent high blood pressure. According to the 2010 USDA Dietary Guidelines for Americans, dietary sodium intake should be limited to less than 2,300 milligrams of sodium per day (the amount of sodium in one teaspoon of salt).

Ohomemade Chicken Noodle Soup

INGREDIENTS:

12 cups water (or 6 cups low-sodium chicken broth plus 6 cups water): Chicken broth will add flavor, but it will also add sodium. By replacing half of the broth with water, you can decrease the sodium content of the soup.

2 pounds skinless chicken

1 medium onion, chopped

3 stalks celery, chopped

3 carrots, washed and cut into one-inch slices

1 bell pepper (red, green, orange, or yellow), chopped

4 cloves garlic, chopped

2 bay leaves soup instead of salt

Persons 51 and older and persons of any age who have diabetes, high blood pressure or chronic kidney disease should further reduce dietary sodium intake to 1,500 milligrams per day. For a lower- sodium alternative to canned soup, you can make homemade soup, and use herbs and spices to add flavor to the soup instead of salt.

RED PEPPERS

These peppers are the most fully ripe and most mature. This is unquestionably the sweetest, juiciest pepper of them all. They contain the antioxidant lycopene, which is said to lower the risk of several cancers.

Vitamin A

Red peppers: 105% daily value

Green Peppers

Green peppers are less expensive than other varieties because they are harvested before becoming fully ripe. Their slightly bitter flavor differs from the sweet taste of their red and yellow counterparts.

Vitamin A

Green peppers: 12% daily value

Orange And Yellow Peppers

While people enjoy these peppers for their fruity, sweet taste, they are less commonly found in grocery stores than green and red peppers.

Vitamin A

Yellow peppers: 3.6% daily value

¼ teaspoon ground sage

¼ teaspoon ground thyme

1/8 teaspoon ground rosemary

½ teaspoon chopped fresh basil

1/8 cup chopped fresh parsley

2 cups fresh or canned diced tomatoes with juice (Use no-saltadded tomatoes to avoid added sodium if you use canned)

7 cups cooked whole wheat pasta

DIRECTIONS:

1. Place chicken and water in a large pot. Add onion, celery, peppers, garlic, bay leaves, sage, thyme, rosemary and tomatoes.

2. Place pot on stove over high heat, and bring contents of pot to a boil. Then reduce the heat, cover and simmer for one hour.

3. After one hour, add carrots, parsley and basil.

4. Simmer about 20 minutes until carrots are tender.

5. Add a dash of black pepper to taste.

6. Prepare pasta separately. Place 1/3 cup pasta in each bowl, and pour soup over pasta. (Prepare and store pasta separately from the soup to prevent pasta from becoming soggy.)

Note: This recipe makes approximately 20 cups of soup.