Better Nutrition

Leftover heaven

After the feast, don’t toss the scraps. Try our savory Second Thanksgivi­ng Soup

- By Jonny Bowden, PhD, CNS, and Jeannette Bessinger, CHHC

K, so Thanksgivi­ng is over and you survived. I’m going to assume you’ve already dealt with the guilts (“I can’t believe I ate three portions of Aunt Mary’s key lime pie!”) and now you’re dealing with more practical, mundane issues such as: “What the heck am I going to do with all this food!?!” How about making soup?

Soup is the best- kept secret in the diet world. It’s what’s called a “high volume” food, meaning it takes up a lot of space in your tummy while “costing” you relatively few calories. It’s the best “appetite suppressor” ( read “diet aid”) that I know of. It fi lls you up. It almost always has a low glycemic load, and helps even out your blood sugar. And— especially in a case like this— it’s so darned nutritious that you’ll wonder why you don’t have it every day.

This soup uses everything you’re likely to have on hand after your Thanksgivi­ng feast: fresh vegetables, corn, leftover turkey, leftover potatoes, plus dried cranberrie­s, ( which are loaded with cell- protecting plant chemicals called anthocyani­ns). Put them all together in this easy recipe— which is very forgiving of substituti­ons and individual touches— and you’ve got a delicious, easy, one- pot meal with all the fabulous fl avors of Thanksgivi­ng minus the gazillion calories.

OChef Jeannette

I love using the Thanksgivi­ng turkey carcass to make homemade stock. The simplest method is to strip the bones of usable meat after your feast, and then break up the carcass to get it to fit into your slow cooker. Add any extra skin and organs to the bones and cartilage and cover everything with cold water. Add a splash of raw apple cider vinegar ( this helps the bones release good- for- you collagen into the stock), a quartered, unpeeled onion, carrot, and celery stalk plus a teaspoon of peppercorn­s. Cover and cook all night on low. Cool slightly and strain out and discard all the solids the next morning. If you wish, you can chill the stock and skim off the fat that congeals on the surface for fewer calories. Use or freeze the stock for future soups and stews.

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