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Healthy and Child-Friendly Soups

Fall Healthy Snacking Recipe Winter

Happy New Year! January always gets a bad rap and it’s easy to see why. The glow and magic of the holiday season is over, if you live inSaskatchewan it’s also cold and snowy. But who wants to go through a whole month depressed? It’s much better to focus on the positives, so I thought I’d list a few: Cold weather means we can indulge in warm tasty foods like soups, stews and hot chocolate, and have warm bubble baths. The dark days means we can light candles and fireplaces and cuddle up with cozy blankets. Freezing temperatures will limit our access to the outdoors a bit, so that means we can spend more time taking care of our indoors. Catching up on some de-cluttering or house cleaning, or reading (one of my all time favourite past-times that I usually don’t have nearly enough time for). So there, there are some great things about January.

I didn’t want to tempt you with the thought of soup without giving you some good recipes! Since I LOVE soups, but I have a very picky eater in my house, I wanted to share some healthy, yet child friendly soups that we can all enjoy this cold winter:

Cauliflower & Cheese Soup

(We shall call it creamy white soup in my house, as my son would refuse to taste anything with the word cauliflower in it)

What you need:
  • knob of butter
  • 1 large onion, finely chopped
  • 1 large cauliflower (about 900g/2lb), leaves trimmed and cut into florets
  • 1 potato, peeled and cut into chunks
  • 700ml vegetable stock (from a cube is fine)
  • 400ml milk
  • 100g mature cheddar, diced

How to make it:

  1. Heat the butter in a large saucepan. Tip in the onion and cook until softened, about 5 mins, stirring often. Add the cauliflower, potato, stock, milk and seasoning. Bring to the boil, then reduce the heat and leave to simmer for about 30 mins until the cauliflower is soft and the potato almost collapsing.

  2. Whizz in a food processor or crush with a potato masher until you get a creamy, thick soup. Top up with more milk to thin a little if serving in mugs. You can make ahead up to 2 days in advance, cool, cover and leave in the fridge until needed, or freeze for up to 1 month. When ready to serve, warm through, ladle into mugs or bowls, top with the cheese pieces, then stir through before eating.

Wagon Wheel Beef Soup

(I’ll just call it spaghetti and meatball soup, which my son loves)

What you need:

  • 2 1/4 cups (6 ounces) uncooked wagon wheel pasta
  • Cooking spray
  • 3/4 pound ground beef (or chicken)
  • 1 cup chopped onion (about 1 medium)
  • 3 cups low-fat spaghetti sauce
  • 1/2 teaspoon ground oregano
  • 2 (14-ounce) cans less-sodium beef broth
  • 1 (15-ounce) can no salt added kidney beans (undrained)

How to make it:

  1. Cook pasta according to package directions, omitting salt and fat. Drain.

  2. Coat a Dutch oven (or large pot) with cooking spray; place over medium-high heat until hot. Add meat and onion; cook over medium heat until meat is browned, stirring until it crumbles. Drain.

  3. Return meat mixture to pan; add cooked pasta and remaining ingredients. Cook 10 minutes or until thoroughly heated. If your child is like mine and would not eat the beans, you can pulse them in a mixer or blender before adding them to the soup. You will get all the goodness of the beans, and they will add a creamier texture to the soup, but your little one won’t even know they’re in there!
  4. Melt the butter in a saucepan over medium-high heat. Add onion, carrot, and celery; sauté 4 minutes or until tender.

  5. Add broth, basil, pepper, and tomatoes, and bring to a boil. Reduce heat; simmer 15 minutes. Stir in 1/2 cup pasta. Remove from heat and let stand 5 minutes.

Tomato Alphabet Soup

(No alternation needed here for me, but if your child is no fan of tomatoes, call it the flaming red soup, or maybe even Spiderman soup!)

What you need:
  • 2 tablespoons butter
  • 1 cup chopped onion
  • 1 cup chopped carrot
  • 1/3 cup chopped celery
  • 1 1/2 cups vegetable broth
  • 1 teaspoon dried basil
  • 1/4 teaspoon black pepper
  • 1 (28-ounce) can diced tomatoes, undrained
  • 2 cups cooked alphabet pasta (about 1 cup uncooked pasta), divided
  • 1 cup 2% reduced-fat milk

How to make it:

  1. Melt the butter in a saucepan over medium-high heat. Add onion, carrot, and celery; sauté 4 minutes or until tender.

  2. Add broth, basil, pepper, and tomatoes, and bring to a boil. Reduce heat; simmer 15 minutes. Stir in 1/2 cup pasta. Remove from heat and let stand 5 minutes.

  3. Place half of tomato mixture in a blender, and process until smooth.Pour puréed soup into a large bowl. Repeat procedure with remaining tomato mixture. Return puréed soup to pan; stir in remaining pasta and milk. Cook over medium-high heat 2 minutes or until thoroughly heated, stirring frequently (do not boil).

If you are looking for a great way to send soup for lunch with your child, come in and check out our Bento Jar Thermos. They are made with insulated walls and a vacuum seal, keeping food hot for hours!



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