Category: health & wellness

Leftover Soup, Never the Same Twice

~ Loreeebee ~ 4 Comments

I call my homemade soup leftover soup for the obvious reason; many of the ingredients of each batch are leftovers from my fridge or freezer.  Meat, vegetables, broth, gravy, rice, quinoa; anything and everything goes.

I make my own broth by keeping the pan drippings from roast chicken, turkey, or beef in a container in my freezer, all mixed together.  As soon as each addition to the container starts to freeze, I scrape off and discard the fat that has risen to the top.  I also add any excess liquid from steamed vegetables to the bucket in the freezer. Then when the day comes to make soup, out comes the container to use for the base of the soup.  This is a simple, healthy, and delicious way to make broth without added artificial flavors or preservatives.  If you are really organized and efficient, you can pour the broth into ice cube trays to be frozen individually instead of all together in a bucket.  This works well when you only need a few spoonfuls of broth for a recipe. I prefer the bucket method.

The broth is flavored with the roasted onions and garlic that I always add to the bottom of the pan before roasting meat.  The onions and garlic brown up nicely when cooked this way, adding color and flavor to the pan drippings.  These pan drippings can be used to baste the roasting meat and then to either make gravy when the meat is done cooking or to add to my broth bucket in the freezer.

The other thing I freeze for homemade soup is chicken or turkey bones.  When the carcass is almost picked clean after a roast dinner, I stick it in a freezer bag and store it in the freezer until soup day.  Simmered in a pot of water with added spices such as cilantro, basil, or bay leaves, it makes a great base for soups too.  If it appears too watery, I just add some of the broth from my bucket.

I have also frozen broccoli stalks to add to simmering soup stock for added flavor.  I store them in a freezer bag as well after removing them from the florets anytime I serve broccoli as a vegetable. Once cooked, the stocks can be pureed in a blender to thicken the soup or chopped and added to the finished soup in chunks.  It is amazing what nutritious vegetables you can hide in leftover soup!

Once I have the base prepared, I add rice, quinoa, or beans for texture and heartiness, as well as any other fresh vegetables I have on hand such as grape or cherry tomatoes and mushrooms.  Frozen corn is always an option too for added crunch to the soup.  Occasionally I will roast a batch of mushrooms, onions, and peppers to add to the soup pot.  Just before serving, I often add a few tablespoons of jalapeno-flavored tzatziki to give the soup a little kick.  

leftover soup

The only problem with this leftover soup is, no two batches of soup are ever the same!  When one turns out particularly well, it is difficult to remember what exactly was in it.  My mother-in-law used to love my homemade, left-over soup, but would get quite frustrated when I couldn’t produce a recipe for her to follow to make her own.

My favourite homemade soup these days is sweet potato soup made in my heating blender from Pampered Chef. I simply toss in chunks of raw sweet potato, onions, and garlic, with almond milk and coconut milk as the liquid, curry powder, and garam masala for spices. I then select the soup option and press start. The blender grinds and heats everything up; in twenty minutes, I have the most amazingly smooth soup!

photo credit for picture at top of page

Boost Your Brain: 5 Vitamin Supplements that Help Aid Memory

Boost Your Brain
~ Loreeebee ~ Leave a comment

This article was originally published at iveeapp.com, and adapted for a guest post here on Loreeebee.

The benefits of vitamin supplements are incredibly far-reaching. They can help aid bodily functions such as digestion, metabolism, and immuno-response. Researchers continue to support the belief that vitamin supplements play a large role in longevity. When combined with a proper diet, adequate sleep patterns, and daily exercise, a noticeable impact on life quality can also be achieved with vitamin supplements.

So what about memory? Can these tablets really boost cognitive function? Well, yes and no. One of the most common symptoms of aging is memory loss. As of 2020, roughly an estimated 5.8 million Americans aged 65 and older live with Alzheimer’s dementia. If scientists were able to slow the onset of Alzheimer’s with the use of vitamin supplements, over 200 thousand fewer seniors would be diagnosed per year. So, in that respect, vitamin supplements act as a preventive measure.

Five Supplements that Boost Memory

1. B-12

Researchers have studied the correlation between B-12 and B complex vitamins and cognitive function for a long while. They have found that having a B-12 deficiency could lead to troubles with memory in the future. According to the Mayo Clinic, having an adequate amount of B-12 can lead to improved memory. Still, there is no concrete evidence to suggest that higher intake leads to more benefits. However, there is evidence that regular B-12 consumption can slow the cognitive decline of seniors diagnosed with Alzheimer’s when combined with omega-3 fatty acids. 

B-12 deficiency is most common in those with bowel or stomach issues, strict vegans, and diabetics. Getting enough B-12 should come naturally. Certain foods such as fish and poultry contain high levels of vitamin B-12. Dairy products and certain vegetables such as mushrooms also offer high levels of B-12. 

If you do not eat foods rich in B12, you can supplement your diet with vitamin B12 in a jar and get the same benefits.

2. Vitamin E

Vitamin E is another supplement that has been shown to slow cognitive decline. Like vitamin B-12, this vitamin has proven to be more effective in older people since they are more at risk for memory loss. According to a 2014 study done by The Journal of the American Medical Association (JAMMA), “Among patients with mild to moderate [Alzheimer’s], 2000 IU/d of alpha-tocopherol [the vitamin E supplement] compared with placebo resulted in slower functional decline.” 

Vitamin E deficiency is rare, but it does occur. It is most apparent in those whose diets lack fat. Good sources of vitamin E include foods such as:

  • nuts
  • seeds
  • dark-colored fruits, such as blueberries, avocados, and blackberries
  • vegetables, such as spinach and bell peppers

Whether you get your daily dose of vitamin E from your diet or a jar of supplements, make sure you do!

3. Vitamin D

Vitamin D is essential for efficient brain function as well as for keeping our bones, teeth, and muscles healthy. We obtain Vitamin D mainly through the sun’s rays. The vitamin isn’t found in many foods, but it is abundant in certain fatty fish such as trout, salmon, and tuna. Vitamin D supplements are great for everyone, but especially for those who spend a lot of their time working from inside. Being deficient in vitamin D can have negative effects such as raised anxiety, depression, and chronic fatigue. 

If you cannot get outside to obtain your daily dose of vitamin D, supplements are available.

4. Fish Oil

Omega-3 fatty acids are extracted directly from fatty fish like sardines and salmon. Fish oil can play a vital role in optimizing brain function. That’s because fish oil contains the same fatty acids found in the cell membranes of human brain cells. Preserving healthy brain cell membranes can have a massive impact on how our brain develops as we age. Not only is fish oil excellent for the mind but it is also great for muscle recovery as it decreases muscular pain and shortens recovery time after a workout.

Fish oil containing important omega-3 fatty acids is also available in supplement form if fish will never make it into your diet.

5. NAD+ Treatment

Yes, we know that NAD+ is not a vitamin, but its potential to optimize brain function is worth noting. NAD+ is a compound that is produced naturally in the body but as we age, our NAD+ levels decrease. The rate at which our NAD+ levels decrease is directly related to increasing biological age. So as we age, we lose NAD+ and we lose energy, our skin ages, and we experience some form of memory loss or mental fatigue. NAD+ supplements are available at certain vitamin shops, but one of the most effective methods is NAD+ treatment through an IV.

If IVs are not your thing, NAD+ is also available in supplement form. You have no excuse to avoid it!

Conclusions to Boost Your Brain

Though these nutrients are not the “end all and be all” for cognitive decline, having a consistent intake of the vitamin could slow symptoms, especially for seniors and those already diagnosed with Alzheimer’s or other mental diseases. The easiest way we can prevent the onset of these illnesses is to take care of our bodies. Good sleep patterns, a good diet including vitamins, and daily exercise are things we can do daily to increase our quality of life and longevity. 

If you are not keen on introducing supplements to your diet, try incorporating foods that contain specific vitamins instead. That is my preferred way to achieve a healthy diet. I do so by concocting a variety of smoothies that contain healthy, fresh vitamin-packed fruits and vegetables. Make the choice based on your lifestyle, but be sure to incorporate the vitamins into your diet.

Calorie Cutting Hacks for Classic Recipes

calorie cutting hacks
~ Loreeebee ~ Leave a comment

Do you love classic recipes, but dread consuming the calories they are usually laden with? Me too. Over the years I have learned to substitute many calorie-rich ingredients for healthier options, without sacrificing the taste or presentation. Check out these tried and true calorie cutting hacks

Creamy Sauces

I learned to substitute the cream in many recipes because my stomach can never handle the high-fat content in cream. Instead, I use almond milk, but you could substitute any other nut milk. I call them milk, but technically they are not milk, they have no dairy in them. I have yet to try the cashew version but plan to soon. Not only will you not notice a lack of creaminess, but the fat in nut “milk” is a healthy type of fat.

For example, I make chicken alfredo with either fettuccine or penne pasta using a can of mushroom soup diluted with almond milk instead of the half-and-half or full-fat cream called for in most alfredo recipes. If the recipe calls for salt, omit it as the canned soup is salty enough, especially when parmesan cheese is an essential ingredient. Otherwise, your favourite recipe can stay the same.

Another idea is to use unflavoured, unsweetened, low-fat Greek yogurt instead of the sour or other cream called for in saucy dishes and casseroles such as stroganoff or pasta. Regular yogurt also works, but the Greek version is generally thicker, resulting in creamier sauces. Greek yogurt is higher in protein than regular yogurt too, another bonus.

Calorie Cutting Hack for Gravy or Soups

Every time I roast meat, I add minced or a few cloves of garlic and several slices of onion to the bottom of the pan. This trick creates rich, golden-brown, flavourful “drippings” that can be used immediately for gravy, or frozen for future use in soups, stews, and sauces.

I keep a bucket in my freezer for such use, each new addition forms a layer. The fat rises to the top of each layer and is easily removed when thawed for use. Soups are especially tasty when a mixture of the layers is used as broth. The only problem is that no two batches of your homemade soups will ever be identical.

This method eliminates the salt, sugar, and other unhealthy calories and ingredients that come in canned or packaged supermarket broth, gravy, soup, or stew.

Calorie Cutting Hack for Desserts

Similar to the creamy sauces, satisfyingly rich desserts can be made with almond (or another nut) milk instead of full fat, whipping, or half and half cream. Except, of course, unless whipping the cream is required for volume. Unfortunately, alternative milks don’t whip well.

Silken tofu and soy milk in equal parts, plus a bit of vanilla can be blended together and then whipped to replace full-fat whipping cream. This is also a great dairy-free option for your favourite creamy dessert.

Not only does sugar increase your caloric intake, but it also adversely affects your body in other ways. There is lots of research linking kids’ poor, even aggressive behaviour and/or poor concentration to increased sugar consumption.

So, how can you eliminate or at least reduce these bad effects? Simply cut back on the sugar amount called for in recipes, or use a sugar alternative. Stevia, a plant-based sugar alternative, can be used in many desserts to cut calories as well as the glycemic index of your treats. Foods with a high glycemic index cause our blood sugar levels to rise dramatically after their consumption, an unhealthy treatment of our body, especially over time.

In less sweet recipes, such as muffins, simply use more fruit instead of the oil or fat called for in the recipe. Extra (naturally sweet) fruit also means you can reduce the amount of granulated sugar you add to the mixture. For example, applesauce is amazing in muffins. It adds a natural sweetness and keeps the muffins moist. I have also used low-fat, unsweetened yogurt in muffins with great success. You may have to play around with the amounts of the substitutions to achieve your perfect muffin, but it can be done. Just make small batches until you discover your favourite.

Conclusions for Calorie Cutting Hacks

With colder weather, it is natural to crave and request comfort foods more frequently. To get even more enjoyment out of your favourite classics, experiment with alternative ingredients to make the recipes lighter and healthier, but still satisfying.

Just imagine, using these tips will allow you to consume your favourite classic meals or treats, with less guilt!

Your waistline, bathroom scale, and your overall health will thank you.

Do you have any calorie cutting hacks you can share?

photo credit: Nicole Michalou and Pexels