Campbell's Tomato Soup is another common staple in many pantries that you can easily recreate.
Ingredients: Tomato Puree (Water, Tomato Paste)Water, High Fructose Corn Syrup, Wheat Flour, Salt, Vegetable Oil (Corn, Cottonseed, Canola and/or Soybean)Flavoring, Ascorbic Acid, and Citric Acid.
You've all seen the commercial saying "Fructose, It's Natural" right? Yeah... so is arsenic!
Facts on Fructose
1. Fructose = 100% of the metabolic burden rests on your liver.
2. Fructose bypasses the enzyme phosphofructokinase, which is the rate-limiting enzyme in the glucose metabolism pathway.
3. Consequently, large amounts of fructose are shunted past the sugar-regulating pathways and into the fat-formation pathway instead.
4. The liver converts this fructose to fat, which, unfortunately, remains in the liver = FATTY LIVER DISEASE
5. Consuming fructose is essentially consuming fat!
6. FRUCTOSE = high uric acid, increase blood pressure and causes gout.
7. Fructose has no effect on ghrelin (hunger hormone) and interferes with your brain’s communication with leptin (hormone that tells us we are full), resulting in overeating and causing leptin resistance.
In this recipe I swapped out the heavy cream, skim milk and sugar with chicken broth and stevia. This cut a lot of calories, yet kept a lot of flavor. I LOVE this soup. I often add some baby lobster pieces from Trader Joe's to make a filling lunch.
"HEALTHIFIED" SOUP
1 TBS butter or coconut oil
¼ large red onion, diced
½ cup red bell pepper, diced
2 cloves garlic, minced
¼ Cup Gorgonzola cheese, crumbled
4 oz cream cheese, softened
1 cup veggie/chicken broth
1 (14.5 oz.) diced tomatoes
1 ½ Cups tomato sauce
2 tsp dried basil
1/4 tsp stevia glycerite (or to taste)
¼ tsp pepper
Heat oil in a medium saucepan over medium heat. Add the onion, pepper, and garlic; cook and stir 4 to 5 minutes or until vegetables are soft. Add the cheeses and broth; heat mixture until cheeses melt and the mixture is simmering.
Stir in the tomatoes (including their liquid), tomato sauce, basil, stevia, and pepper. Continue to simmer mixture for 15 to 20 minutes while stirring constantly. Do not boil. OPTION: Cool soup a bit and puree it until smooth, then return to heat. Makes 4 servings. Serve with Parmesan Crisps.
NUTRITIONAL COMPARISON (per serving)
Traditional Soup = 257 calories, 14.3 carbs, 2.2 fiber
"Healthified" Soup = 202 calories, 5 carbs, 2.5g fiber
Why it’s Healthy
B1, B3, B6, Folate, C, A
Potassium, Magnesium, Iron, Zinc, Calcium, Iodine, Chromium
Omega 3 and 6
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