Do You Know How Much Sodium Is In That Can Of Soup? Recipe added
By villageanne
@villageanne (8553)
United States
March 26, 2007 9:47pm CST
Make Your Own Casserole Sauce Mix
Casseroles and cream soups just seem to go together. Cream Soups are great on homegrown vegetables fresh from the garden, jar or even the freezer.
But have you read those labels on those creamed soups. The more I read the labels, and if you're like me and you are into watching
sodium in your diet, there has to be a flavorful alternative. Well, there is. You can make your own healthy casserole or
cream soup mix. I keep a container of the mix on hand all the time for white sauces, gravies and soups. I have a variety of recipes that I use to make mine with.
This mix uses low fat and low sodium ingredients. That is something you wont mind eating and seving to your family. You will be amazed at how easy the mix is to use and so much healthier than commercially purchased cans of creamed soup. For
example, one 10.5-ounce can of cream soup has 225 calories and
12.5 grams of fat. The homemade mix has only 107 calories and
just 1 gram of fat. If we compared a 1/2 cup serving, it would be
90 calories verses 43 calories and 5 grams of fat verses a trace. These facts can be found at the University of Missouri Extension Service information.
Now YOu are going to love sodium facts in this recipe. One can of soup has 2,225 milligrams of sodium compared to 1,200 in the casserole saucemix if regular bouillon is used. Per one-half cup serving, this
translates into 890 milligrams or 37 percent daily value for the
canned soup and 480 milligrams or 20 percent daily value for the
casserole mix. If you use reduced sodium bouillon as called for
in the recipe, you'd reduce the sodium level even more. Not only
will you spare your body fat and sodium, you'll be saving pennies
for your pocket too and eliminating cans from filling up your landfills. Now how cool is that?
The homemade casserole sauce mix is a basic white sauce mix with
some herbs added, depending on what you choose to add. When ready to use, if you like cream of
celery soup, add some chopped fresh celery to your dish. If you
prefer cream of mushroom, add some fresh or canned mushroom
pieces. Or, if it's cream of broccoli, add fresh or frozen
chopped broccoli. Be creative. It is that simple and easy to use.
Homemade & Healthy Casserole Sauce Mix
(Use instead of canned cream soup in any recipe)
2 cups nonfat dry milk powder
3/4 cup cornstarch or clear gel
1/4 cup instant reduced sodium chicken or beef bouillon granules
1/2 teaspoon dried crushed thyme (optional)
1/2 teaspoon dried crushed basil (optional)
1/4 teaspoon ground white or black pepper
Directions:
Combine ingredients. Store in an airtight container of your choice.
To prepare as a substitute for one can of condensed cream soup in
recipes, stir together 1/3 cup dry mix and 1 1/4 cup water in a
saucepan or microwave cooking dish. Cook and stir until
thickened. Mix makes the equivalent of nine cans condensed soup.
You can always mix up a batch and give it as a gift using a recipe card with the directions on it as a gift tag.
You will want to keep this on hands all the time for your everyday family cooking.
1 person likes this
8 responses
@Debs_place (10520)
• United States
27 Mar 07
This is awesome..thanks. I love the cream of mushroom soup, but I always get the healthy variety. This sounds even better.
Comes winter, when I will be eating soups again (spring has sprung), I will be mixing this up. In the meantime, in to the recipe files it goes.
Once again. Thanks.
2 people like this
@Debs_place (10520)
• United States
27 Mar 07
Villageanne - what is clear gel...I have no idea!
2 people like this
@villageanne (8553)
• United States
27 Mar 07
Anything that will thicken it and not be too white. Cornstarch works well but I sometimes use a week flour paste and it is not too white. Notice how the cream soups are not really white, they are more gray or clearish gray. If that makes sense.
I use this alot in summer when I make caseroles for family get togethers and picnics
1 person likes this
@cutepenguin (6431)
• Canada
27 Mar 07
I hadn't even thought of the salt level in cream soups. We don't have regular canned soup because of the salt, and we usually use cream soups mixed with some kind of meat and have it over rice.
I'll have to try your way, especially as I have most of the ingredients already. I think I'll mix it with the canned soup I already have to stretch it and to make the overall sodium level lower.
2 people like this
@margieanneart (26423)
• United States
28 Mar 07
I will rarely use canned soup because of the salt. I love homemade so much more. It is healthier and tastes a lot better. Thanks for the great post as always. +++
1 person likes this
@winterose (39887)
• Canada
27 Mar 07
thanks for the recipe, I am making my own soups now, I don't buy canned soups very much. When I make my own I know what is in it.
2 people like this
@Willowlady (10658)
• United States
27 Mar 07
I have been so aware of all the salt used in those cans. Am glad for this so we can be more helathy and eat more of the the type of food that calls for that canned sodium. My kitchen will be wonderful once I am back into my house again. Wish me luck and thank you.
2 people like this
@keepermykitty (2573)
• Canada
28 Mar 07
I do make casseroles quite a bit , I do use cream soups , but I unlike you cannot see to read the ingredients , so I do not bother .
I do however make my own sauces , cream red pepper , cream of mushroom and peppers you know what I`m saying .
I am glad that you wrote this I can see whats on the screen .
I am making some kind of casserole tonight , I just have to decide what kind I want .
Thanks for the info on canned soups , I never would have known what was in them ....
1 person likes this