HEALTH PROFESSIONALS

The CSI Collection
A collection of tasty recipes from all four food groups.

A Balancing Act
The best strategy for maintaining a healthy body weight is to balance Calories In with Calories Out. Too many calories in or too few calories out can contribute to weight gain.

Calories in come from food and drinks that contain carbohydrates (starches and sugars), fat, protein and alcohol. Sugars, like other carbohydrates, contribute calories. However, in terms of body weight, there is nothing unique about calories from sugar. Decreasing or avoiding specific foods will not prevent weight gain or lead to weight loss.

Calories out are the calories used to maintain bodily functions and perform daily tasks and physical activity. Regular physical activity is the best way to increase the amount of calories your body uses.Carrot soup

Creamy Carrot Soup

Sugar functions as a seasoning by enhancing the flavour of the carrots and helping to balance the flavours of the spices in this nutritious soup.

3 cups water 750 mL
4 cups carrots, sliced in circles 1 L
½ cup onion, chopped 125 mL
2 cloves garlic, minced 2 cloves
2 tbsp brown sugar 25 mL
1 bouillon cube 1
1 tsp curry powder 5 mL
1/8 tsp ground ginger 0.5 mL
1 ½ cup 2% milk 375 mL
⅓ cup green onions or chives, chopped (for garnish) 75 mL

In a large saucepan bring water to a boil. Add all remaining ingredients except the milk. Reduce heat and simmer for 40-45 minutes, or until carrots and onion are very tender.

Remove from heat and pour mixture into food processor or blender to puree; return to saucepan.

Reduce to low heat and stir in milk, heating until warm but not boiling.

Serve warm. If desired, garnish with chopped green onions or chives.

Makes 6 servings.

Nutrition Facts (per 250 mL):

  • Calories: 100
  • Carbohydrate: 17 g
  • Fat: 1.5 g
  • Protein: 3.5 g

It is well-known that sugar adds sweetness, but sugar also boosts other flavours within foods. In these recipes, small amounts of sugar enhance the flavours of the vegetables and contribute to the vibrant colours of these soups, making them a visually-appealing way to increase your daily servings of vegetables.

Nutrition Facts (per 1/12 of loaf):

Thick and Tasty Tomato Soup

A couple of teaspoons of sugar lowers the acidity of the tomatoes and brightens the colour of this thick and flavourful soup, which can also be used as a marinara sauce for pasta.

1 tbsp olive oil 15 mL
1 medium white onion, chopped 1
2 cloves garlic, minced 2 cloves
1 28 oz can crushed tomatoes 796mL
2 tbsp fresh basil, chopped (or 1 tbsp dried) 25 mL
1 tbsp fresh parsley, chopped (or, 1/2 tbsp dried) 15 mL
2 cups chicken or vegetable stock 500 mL
1 cup water 250 mL
2 tsp sugar 10 mL
1 tbsp balsamic vinegar 15 mL
¾ cup reduced fat sour cream or 5 % cream

175 mL
  salt and freshly ground pepper to taste  

Tomato soupHeat oil over medium heat in a large saucepan. Add onion and garlic and sauté for 8 minutes.

Add tomatoes, basil, parsley, stock, water, sugar and vinegar. Simmer for 30 minutes over low heat. Remove from heat and cool slightly.

Purée soup in saucepan using an immersion blender or by transferring batches to a blender or food processor.

Return to saucepan, stir in sour cream or cream, season with salt and pepper and simmer until heated.

Makes 7 servings.

Nutrition Facts (per 250 mL):

  • Calories: 120
  • Carbohydrate: 14 g
  • Fat: 5 g
  • Protein: 4 g

 

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