Niagara Gazette


October 23, 2013

APRONS READY: Add vegetables to your diet with homemade soup

Niagara Gazette — Have you ever gotten stuck in a rut? Did you know that rut was unhealthy for you, but making the changes to your routine would be too hard? 

Oct. 6 marked the start of the Niagara County Fair Grounds Eat Well Live Well Challenge. Anyone can sign up for the challenge at and you can sign up as an individual or group.

At the Fair Grounds, there are 15 of us who are counting our steps and striving to eat five servings of fruits and vegetables each day. This challenge will last eight weeks. Doing the challenge together helps us to support each other and doing it for eight weeks helps us to build new routines rather than short-term changes that wouldn’t be maintained.

To make it a little easier to reach our five servings of fruits and vegetables each day, we have started a “Salad Club.” On Monday each member brings in their assigned salad ingredient and all the members can have a salad every day at lunch. With lots of people participating, there are many ingredients to choose from each day and the salad stays appealing and interesting. You can also choose to add the salad as a side to a sandwich or cup of soup. With sharing, you don’t have to worry about waste.

Another easy way to increase the number of vegetables that I’m eating is by making vegetable-based soup. Usually I make soup with whatever I have in the fridge, cupboard and freezer mixed with some store-bought low-sodium chicken or vegetable stock. My homemade soup is ready in less than 30 minutes. To mix it up a little for my family, I found a Tex-Mex soup recipe in “The Healthy Heart Cookbook.” I changed the ingredients a little trying to use as many local ingredients as possible to make it Niagara County Tex-Mex soup. 

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