Do You Know How Much Sodium Is In That Can Of Soup? Recipe added

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 (10524)
• 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.
@Debs_place (10524)
• United States
27 Mar 07
Villageanne - what is clear gel...I have no idea!
2 people like this
• 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 (6447)
• 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
@Willowlady (10665)
• 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
@winterose (39893)
• 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
@AskAlly (3626)
• Canada
29 Mar 07
The mylot cookbook is one page thicker again. Thank you or sharing your special dishes. I think this looks very tasty;
1 person likes this
• 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
• 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 ....
@kelly60 (4548)
• United States
22 Apr 07
Thanks for another great recipe. I know that I will be using this one a lot.