I am just getting over a little bout with the flu and it seems the perfect time to pay homage to one of my favorite foods I adore whether I am sick in bed or radiantly healthy. Soup is a nutritious and delicious part of a healthy diet if you learn the basics and make informed choices about which ones you enjoy.

Soup has been part of out diets since we had vessels to boil liquid in. Starting with something as basic as water and adding most anything to it from vegetables, meat, legumes and grains along with herbs and spices, soup is a simple and fulfilling way to feed ourselves. Every culture has their version of soups ranging from thick, savory concoctions that border on being a stew to delicate broths that dance on the tongue, it is a staple in diets worldwide. Soup is comfort, the food where you taste the love put into it and savor that ingredient the most.

Unfortunately, many of us in this day and age rely on canned soups to get our chicken noodle fix. Though there are low sodium versions available, canned soups tend to have an amazing amount of sodium which few of us need more of in our diets. Many commercial canned soups also have an enormous amount of ingredients that aren’t appealing to those of us who avoid heavily processed foods. In addition, soups found in restaurants are often laded with cream and butter, much more than we would use preparing the same dishes at home.

There’s no reason to not enjoy soup though when it is so easy and economical to make in your very own kitchen. It can be made in bulk and frozen so you have your own practically instant soup at hand instead of relying on a can in the cupboard. It’s also a great way to use up leftovers.

Soup: The Basics

Start with water and flavor it up! You’ll want a broth or stock to start off many healthy soups. Stock can be made with the bones and meat of beef, poultry, fish and seafood, or with vegetables alone. Herbs are spices are often added to intensify the taste and create a great base for what is to come and the final product is strained and often the fat is removed after chilling. It takes time but isn’t difficult at all. When you can’t make it from scratch peruse the stocks and broths available in the store but be mindful when checking out the ingredients, avoiding ones with an excessive amount of sodium.

Stock Recipes:

Beef Stock

Chicken Stock

Shrimp Stock

Vegetable Stock

Once you have an awesome stock the possibilities are endless. You can enjoy it as is or add almost anything to it. There are a few things to remember but, it is truly a matter of taste. Just think about your timing. You don’t want things overcooked or undercooked so be aware of how long items take to soften and work from there. You would add carrots to stock much earlier than you would add zucchini. Your ingredients can be as exotic or as humble as you wish, from lemongrass to the ordinary potato, there is room for all in the pot. Cold, hot, sweet, savory…spins the wheel and see what you end up with!

Just because there are many simple, homey soups to enjoy doesn’t mean the gourmet cook is left wanting. There is an art to making the perfect French onion soup or a scrumptious Redfish Courtbouillon and even a seasoned chef can spend years developing layers of flavors that elevate a simple bowl of soup into an extraordinarily memorable meal.

I don’t follow many soup recipes myself, tending to enjoy the alchemy of finding quality ingredients and adding a pinch of this and a splash of that. There are a few though that are so good I have to share them here. If you are new to making soups these recipes are easy and delicious. So, dive in and make a souper supper, breakfast, or even dessert. Take it from a girl getting over the flu, homemade soup is better than any cure you can buy at the pharmacy, and I promise it will taste better too!

Soup Recipes:

Asian Mushroom Soup – This is one of my favorite recipes and can be made spicer if you desire. It is as healthy as it is tasty and I never tire of the combination of flavors. It is equally good made with vegetable broth and no chicken added.

Weight Watchers Garden Vegetable Soup – Don’t let the name fool you. This simple soup isn’t lacking anything but calories. I add bunches of fresh spinach to this as well as throwing in some whole wheat pasta when I am looking for something heartier.

Chicken Noodle Soup – This is the best recipe I have found for this classic soup with a slight twist. It’s a winner with everyone and doesn’t need a thing changed or added to the recipe, except for the love you put in there. Be sure to use the optional honey called for and prepare to have a new favorite recipe to enjoy.

I had a cold cucumber raisin soup once that I can remember to this day. It was silky and surprising, unabashedly fresh and bursting with clean flavors. Which soup is it that still lives in your heart and mind?

(Photo credit: Clearly Composed)