Typically, January is a dark and cold month. So, it is no wonder that we celebrate National Soup Month in January in order to get warm and full during our daily meals. Soups are such wonderful meals because they can be extremely versatile with different flavors, ingredients and types. You can use leftovers, make from scratch or open some cans. And you can make extra and freeze for later use. I love using my crockpot during this time of year to make soups. But, eating soups whether it is homemade or from a can is not always healthy for you. So here are some tips to help you have your soup and enjoy the health benefits from it too. Be sure that you are using low-sodium or no-salt added broths and canned products. If you are purchased canned vegetables, be sure to rinse your canned beans. When making cream-based soups, use lower-fat dairy products. Add lots of good nutritious vegetables along with some whole-grains such as noodles or brown rice. You can use meat in your soups, but it is also a great time to limit the meats or replace with other protein sources such as lentils.

Try the following healthy recipe courtesy of the Iowa State University Extension or for more information, email me at jennifer.brown@ncsu.edu or follow us on a variety of social media sites: Facebook, Instagram and YouTube @persongranvillefcs

Slow Cooker Mexican Chicken Soup

– serves 8

• 2 cans (14.5 oz each) diced tomatoes
• ¾ cup dried black beans, rinsed
• 1 bag (16oz) frozen corn, thawed
• 3 cups water
• 1 tsp chili powder
• ¼ tsp pepper
• 1 lb. skinless, boneless chicken breast, thawed

Optional baked tortilla chips, chili flakes, chopped cilantro, jalapeños, limes, sliced or chopped avocado, salsa, light sour cream, or shredded cheese

Add all ingredients to the slow cooker. Cook for 4-6 hours on high. Or cook for 8-10 hours on low. Remove chicken right before serving. Shred using two forks. Stir shredded chicken into soup. Serve with choice of optional ingredients.

OR….

Try the following healthy recipe courtesy of the Illinois Extension and originally published from Oldways or for more information, email me at jennifer.brown@ncsu.edu or follow us on a variety of social media sites: Facebook, Instagram and YouTube @persongranvillefcs

Quick Shrimp Gumbo

– serves 6

• 1 cup quick-cooking brown rice (uncooked)
• 2 tablespoons extra-virgin olive oil
• 2 cloves garlic, peeled and diced
• 1 onion, diced
• 2 teaspoons Cajun seasoning pre-mix
• ½ teaspoon ground hot or chipotle pepper
• 1 package (16 ounces) frozen bell pepper strips
• 1 can (28 ounces) diced tomatoes, drained
• 1 can (15 ounces) red kidney beans, drained and rinsed
• ½ pound frozen cooked shrimp, thawed (optional)
• 1 cup vegetable broth
• 1 package (16 ounces) frozen cut okra
• Salt and pepper
• Hot sauce

Cook the rice according to the package directions. While the rice is cooking, heat the oil over medium heat in a Dutch oven or large pot. Add the garlic and onion and sauté for several minutes. Add the Cajun spice and pepper and cook, stirring, for two minutes. Add the pepper strips, tomatoes, beans, shrimp, and broth. Stir and bring just to a boil. Reduce the heat to a simmer, cover, and cook for 10 minutes. Stir in the okra and simmer for 5 minutes longer. Season to taste with salt and pepper. Serve with the brown rice, and hot sauce on the side.