Craving Something Smooth and Creamy?
Go beyond soups to smoothies, sauces, dips, and more
By Elaine Magee, MPH, RD
If your eating plan prescribes cream-based soups, that doesn't mean you have to consume cup after cup of New England clam chowder or cream of broccoli. In fact, many foods that fit into the "cream-based soup" category have only a little to do with "cream" and nothing to do with "soup." These are foods such as:
But before we get going on some fun alternatives for this category, here is a list of some actual cream-based soups (available at most supermarkets) that are super-easy to fix and come close to the program's nutrition guidelines:
Canned Cream-Based Soups
Now, for the alternatives, all available at your supermarket.
Supermarket Smoothies and Soy Shakes
If you want to try making something creamy at home, try these recipes for spinach dip and cheese sauce.
Best Spinach Dip
(1/3 cup dip = 1 serving (or cup) of cream-based soup)
This is a light rendition of that colorful and tasty party staple, the spinach-dip-stuffed sourdough round. You can make the dip and carve out the sourdough round a day ahead of time. Keep the bread in extra-large resealable bags and the dip, covered, in the refrigerator. Then fill the bread "bowl" with dip just before the party.
1/3 cup real mayonnaise
Makes 1 bread bowl (about 16 appetizer servings, 1/3 cup of dip each).
Per serving: 161 calories, 5.5 g protein, 24 g carbohydrate, 4.5 g fat (0.8 g saturated fat, 1.4 g monounsaturated fat, 2.1 g polyunsaturated fat), 3 mg cholesterol, 2 g fiber, 295 mg sodium. Calories from fat: 26%.
(1/2 cup sauce = 1 serving (or cup) of cream-based soup)
This sauce can be used to make macaroni and cheese, scalloped potatoes, or cheese-topped broccoli potatoes.
2 tablespoons flour
Makes about 4 servings of sauce (about 1/2 cup each).
Per serving: 150 calories, 13 g protein, 7 g fat.
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