(Note: this is a post originally written in 2020). Soup is one of the easiest ways to get a lot of nutrition in a very small bowl (or large bowl if you prefer)! 😉 Since I know that many of you are looking for healthy soup recipes, especially in light of the COVID-19 Pandemic, I wanted to find some really good ones for you.
The fun thing about soup is that once you get one delicious, simple, healthy recipe, you can make tons of other similar, but different, and equally as healthy soup recipes!
The following delicious recipes should get your creative (and gastric) juices flowing.
These 10 healthy soups will help you keep within your calorie goals. PLUS they will provide you and your family with much-needed immunity against the illnesses of the season. For example, colds, flu, and the cursed COVID19 virus.
Low Calorie Soups
Healthy Vegetable Soup Recipes – The soups included in my free “kid-friendly vegetable soup recipes” booklet are the perfect way to get started on making soup. These recipes are simple, quick, and easy. The ingredients are similar except for the type of vegetable and seasoning/herb used. Thus, you don't have to have any special ingredients on-hand, which makes them budget-friendly as well.
These healthy recipes are derived from an older Better Homes and Garden Cookbook I own and are complete with appropriate seasoning for each soup. Our favorites are broccoli, potato and mushroom.
I just love cream soups. So, one of the things I do is use 2% or nonfat milk instead of whole milk. For example, 1 cup whole milk contains 150 calories, while 1 cup of nonfat milk contains only 90 calories.
This is an easy, painless way to cut calories. However, if nonfat is too extreme, you can use 2% milk which will still save you 30 calories per cup of milk. And it all adds up over time!
Healthy Chicken Noodle Soup – Everyone loves chicken noodle soup. And there is actual evidence that chicken noodle soup is therapeutic in treating colds and flu. When my husband makes chicken soup, he simply cuts some celery, onions, carrots, and uses leftover rotisserie chicken and chicken base. Sometimes, if he has them on hand, he will use a half package of frozen mixed vegetables as well.
Most basic soup recipes say to use 8-10 cups of water. But this is not set in stone, so you can add water to taste. Also, you can experiment with different types of noodles and pasta. Though I have found that the only type of noodles that don't soak up all of the broth are egg noodles. I prefer to use whole wheat ones if I can find them.
You can also use brown rice for chicken rice soup!
I created this recipe which is technically lentil stew. However, when I created it, I intended it to be soup. Stew, soup, what's the difference?! But seriously, if you want soup, you can add more water! 😉 Lentils are an excellent source of Folate, B vitamins, fiber, magnesium and more good stuff.
Here is another healthy lentil soup recipe for you to try:
Lentil Soup Recipe from Allrecipes.com – The cool thing about Allrecipes.com is that there are usually several variations of the same recipes. So if this one doesn't suit your fancy, you can look for another similar one!
Healthy Crockpot Soup
Most, if not all of these soups can be made in a crockpot. Remember a crockpot is simply a slow-cooker. So, if you choose to make a soup in a crockpot, just make sure you start the recipe early enough in the day. This will make sure it's ready in time for dinner. Usually 4 hours at high or 6 hours at low setting will do just fine!
And that is it for now! Let me know by leaving a comment below regarding what you think of the recipes and what else you would like to hear about from me.
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The 3 benefits of the Color of Vegetables discussed here expand to much more. However, to simplify, let's categorize the benefits of the color of vegetables into three broad categories: (post contains affiliate links)
1) Minerals
2) Vitamins
3) Phytonutrients
(This post contains affiliate links).
I. Color Provides Minerals
The four main minerals in vegetables are magnesium, potassium, manganese, and iron.
Magnesium protects against depression and prevents excess blood clots. It also helps the body digest nutrients, and builds strong bones.
Green vegetables include broccoli, spinach, zucchini, asparagus, and cucumber.
Potassium
Potassium and sodium are important for fluid regulation in the cells. When there is enough potassium in the diet, sodium and potassium are in balance. This regulates the amount of fluid your cells hold. However, if not enough potassium is eaten, water retention occurs.
For example, excess water in the cells causes the heart and kidneys to work harder. Sufficient potassium in the diet will fight against high blood pressure and protect the heart and kidneys.
Potassium rich vegetables include potatoes, including sweet potatoes, beet greens, swiss chard, and lima beans.
Manganese
The benefits of manganese include prevention of Epileptic seizures. In addition, manganese helps control blood sugar levels in Diabetics. Manganese is also important for healthy bones and protects against bone fractures.
Vegetables rich in manganese include lima beans, lentils, and green leafy vegetables.
Iron
Iron has been discussed previously. However, it is an important mineral in the formation of healthy red blood cells and for preventing anemia.
Lentils, spinach, chick peas (garbanzo beans), and collard greens are all high in iron. See below for my delicious Lentil Stew recipe.
II. Color Provides Vitamins
Vitamins A, C, B6, and Folate are four vitamins that are abundant in all vegetables, regardless of color.
Vitamin A
Deficiency of vitamin A results in dry skin, eczema, dry eyes, and night blindness. Also, vitamin A deficiency is associated with acne, stunted growth, and infertility.
Vegetables high in vitamin A include kale, pumpkin, carrots, tomatoes, and sweet potatoes.
Vitamin C
As mentioned previously, vitamin C is a powerful antioxidant that fights infection and protects skin cells from sun damage. As a result, deficiency of vitamin C results in scurvy, poor wound healing, reduced immunity.
Vegetables high in vitamin C include broccoli, spinach, tomatoes, and bell pepper
Vitamin B6
Vitamin B6 is essential for protein metabolism and healthy nerve function. Also, vitamin B6 is important in forming red blood cells.
Foods rich in vitamin B6 include carrots and spinach.
Folate
Protects against Birth Defects
III. Color Provides Unique Phytonutrients
I have written previously about phytonutrients. So, I don't want to bore you here. Just a quick summary with a link to the original post will suffice, I hope. 🙂
Lycopene
Lycopenes are found in tomatoes, red bell peppers, beets, and other red vegetables. Click here to read more.
Anthocyanins are found in blue, purple and red vegetables. One interesting tidbit I didn't mention previously is that the anthocyanins change color depending on the pH of the food. For example, science experiments on acid and base result in red cabbage changing color.
Chlorophyll
The fact that chlorophyll is the basis for the green in plants and that it has magnesium at the center of its molecule fascinates me. Read more about chlorophyll here.
Green vegetables include avocado, asparagus, broccoli, spinach, green beans, and green peas.
Anthoxanthins are antioxidants and are found in white/colorless/brown vegetables. So, expect anthoxanthins to be in garlic, onion, mushrooms, parsnips, turnips, radishes, and lentils.
As most of you know, I'm working on education materials. I am designing these materials to help you more easily communicate to your kids the importance of eating fruits and vegetables.
I'm also hoping these materials will help you and your kids meet educational standards requirements. So far, I've produced pre-k to kindergarten fruit color matching and vegetable color matching. When I am finished, there will be something for all ages!
How to Give Your Kids a Summer That Balances Learning and Fun
When school lets out and long, sunny days take over, the pressure to make summer both enriching and enjoyable can feel like an unsolvable riddle. But it’s not about cramming worksheets between playdates. It’s about creating rhythms—small, meaningful ones—that mix curiosity with freedom. A well-balanced summer doesn’t need to be packed; it just needs to be intentional. With a few simple shifts, you can turn this season into a foundation for confidence, discovery, and delight. Here’s how.
Let Nature Be the Classroom
Let dirt, trails, and open spaces do the teaching. Outdoor play isn’t just for burning off energy—it actively helps kids develop advanced motor skills outdoors, improves balance, and sharpens coordination. Whether they’re climbing a tree or chasing fireflies, they’re practicing spatial awareness and physical control without even noticing. Unstructured outside time often ignites storytelling, negotiation, and problem-solving. So, the next time you’re weighing another indoor camp, consider a nature-heavy option instead. You’ll be amazed at what sticks when shoes get muddy.
Make the Town Your Summer Campus
Your community is more than a backdrop—it’s a resource. Museums, nature centers, and cultural spaces offer kids the chance to see, hear, and touch new ideas. These community-based learning adventures expose children to different perspectives and environments, making abstract concepts more tangible. A single trip to a science center can spark weeks of questions; a local art exhibit might inspire sketchbooks full of ideas. Mix in public library events or neighborhood history walks, and you’ve got a living curriculum. Keep it flexible, but don’t underestimate the richness hiding in your own zip code.
Don’t Schedule Every Minute—Leave Room for Nothing
Overscheduling can turn summer into just another stress cycle. Kids need downtime to wander, invent, and get gloriously bored. That’s when magic happens. Free play builds creative muscles in ways adult-led activities rarely match. Let them dig in the dirt, build cardboard forts, or narrate epic backyard adventures. The point isn’t productivity—it’s exploration. Let boredom stretch a little before stepping in; it’s often the prelude to their best ideas.
Help Them Capture What They Learn with Flashcards
Making flashcards might sound old-school, but done right, it’s one of the best DIY learning tools around. Ask your child to pick a topic they’re curious about, then help them create a flashcard set with drawings, key facts, or questions. Once done, save the set using one of the top PDF converter tools so they can access it across devices—great for road trips, idle mornings, or even casual review in the backyard. Let them name the sets and treat them like little personal cheat codes. This isn’t about test prep. It’s about giving them ownership over their learning.
Embrace Creative Tools
Blank paper. Open-ended toys. Loose bits of fabric or recycled junk. That’s the recipe. Creative tools that don’t come with instructions push kids to experiment and adapt. Look for building sets, art supplies, or play environments that ask kids to shape the rules themselves. Building toys improve problem‑solving as they sculpt towers, tweak designs, or narrate whole worlds out of clay. It’s not about the finished product—it’s about growing a brain that loves puzzles and possibilities.
Build a Light Routine Without Killing the Vibe
You don’t need a color-coded calendar, but kids still benefit from anchors. Think: wake-up rituals, mealtimes, and some kind of end-of-day wind down. A rhythm—not a regime. Just setting regular snack times can stabilize moods and reduce decision fatigue. Include simple cues like morning “book time” or post-lunch clean-up music. These touchpoints create safety nets for kids, especially those who thrive on predictability, without stripping summer of its ease.
Make Books Feel Like Adventures, Not Assignments
Forget incentives or logging pages. Let them choose. Curate a quiet corner, grab a beanbag, and create a summer reading nook that feels like a portal, not a homework station. Mix formats—graphic novels, audiobooks, series fiction, field guides—and let mood and weather shape the picks. Read aloud while they build or create a “book club breakfast” where everyone shares something from a story over waffles. Reading doesn’t need to be sacred to stick.
This isn’t about squeezing school into vacation. It’s about setting up small, repeatable patterns that help kids feel engaged and confident. Mix in some sunlight, creativity, and a dash of structure, and you’ve got a summer that feels light but lasts long in impact. The right kind of summer sticks—not because of how much you scheduled, but because of what you sparked. Let the season teach in its own way.
Charlene Roth is a stay-at-home mom of four. Her children’s health and happiness are her top priority — which both come down to safety! She started Safety Kid as a way to support other concerned moms and dads and is currently working on her first book, The A – Z Guide for Worried Parents: How to Keep Your Child Safe at Home, School, and Online
Visit my new blog here: https://rd-mom.com for other awesome articles and to stay updated on my latest ventures including my new book, to be released soon!
Living well isn’t about chasing some flawless version of life. It's about stacking the small, intentional choices that give each day a little more clarity, balance, and ease. There’s no universal prescription, no one-size-fits-all morning ritual or miracle routine. But there are strategies—practical, flexible ones—that can help rewire your days for more energy, more steadiness, and a sense of actually showing up for your life.
Start by Honoring Your Thresholds
You know the feeling when your energy dips, but you keep pushing anyway? That’s the moment to pay attention. Rather than brute-forcing through exhaustion or mental fog, better well-being starts by identifying your own personal limits and designing around them. For some people, that might mean getting honest about needing more sleep; for others, it's about building buffer time between back-to-back obligations. When you begin to see those limits not as weaknesses but as signposts, it becomes easier to preserve your energy instead of running it into the ground.
Make Your Mornings Less About Hustle, More About Steady Grounding
Too many mornings start with scrambling and screen time. A smarter approach is about pace, not productivity. This could mean drinking your coffee without a device, stretching while the sun comes in, or simply choosing to listen to something that makes you feel connected instead of overwhelmed. The tone you set early in the day carries more weight than you think—it’s not about what you accomplish before 9 a.m., but how you feel stepping into whatever comes next.
Redefine the Work That Defines You
Staying in a job that leaves you drained can chip away at your sense of possibility. If your current field doesn’t align with your values or interests, a career change isn’t reckless—it’s a reset. Online degree programs make it easier than ever to earn your degree while still working full-time or managing family responsibilities. By pursuing an accredited healthcare degree, you position yourself to directly improve the well-being of individuals and families in a field that truly needs compassionate and driven professionals.
Use Movement as a Reset, not a Punishment
Forget the pressure to “get fit” or hit some arbitrary target. Instead, think of movement as the reset button it truly is. A short walk after meals, dancing while folding laundry, or even doing some light stretches during a meeting break can shift your mood and recalibrate your focus. You don’t need a gym membership or fancy gear—what matters is consistency, and a willingness to let your body unwind from the sitting and staring that defines most modern days.
Eat for Energy, Not Control
It’s easy to fall into the trap of treating food as something to master or manipulate. But your meals can be a source of fuel and comfort without turning into a math equation. The goal isn’t perfect eating, but intentional nourishment—choosing foods that support your focus, digestion, and mood. That could look like adding more color to your plate, keeping snacks on hand that actually satisfy, or simply slowing down enough to taste what you’re eating.
Say No More Thoughtfully
Not every invitation is worth your energy, and not every task deserves a “yes.” Part of feeling better every day is learning how to create more room around your time and decisions. That doesn't mean becoming rigid or unavailable; it means checking in with your priorities before giving your time away. A thoughtful “no” can often lead to better sleep, less resentment, and more room to say “yes” to what actually fills you up.
Check In with How You Speak to Yourself
Most people carry an inner monologue that’s harsher than they'd ever speak to someone else. Over time, that voice becomes the lens through which you filter your days—and your value. Shifting it starts with noticing the tone: is it demanding, dismissive, or gently encouraging? Try catching yourself in the act of internal criticism and redirecting that energy toward curiosity instead. How would your day feel if you were more of an ally to yourself than a critic?
Well-being isn’t a checklist or an endpoint. It’s a rhythm, one that changes depending on your season of life, your stress levels, even the weather outside. These strategies aren't meant to be mastered—they're meant to be returned to, adjusted, and customized. When you build a routine around your actual needs, instead of someone else’s ideal, you begin to feel better not in dramatic peaks, but in steady, sustained ways that actually last.
Visit my new blog here: https://rd-mom.com for other awesome articles and to stay updated on my latest ventures including my new book, to be released soon!
(Disclaimer: I received a FREE copy of this product through the HOMESCHOOL REVIEW CREW in exchange for my honest review. I was not required to write a positive review nor was I compensated in any other way).
3 Reasons Fermentation is Fun. When we were given the opportunity to review the Fermentation Starter Kit by Fermentools, I was excited. As a Registered Dietitian, I know that probiotics are a healthy addition to your diet. I also knew this would be a great opportunity to give our 15-year-old son another hands-on kitchen experience. What I didn’t know was that this little tool creates a finished product in less than a week.
3 Reasons Fermentation is Fun
1. You get to spend time in the kitchen with your kids.
Our 15-year-old son has autism and is an introvert. As a result, it can be extremely challenging to get him to interact with us—unless it’s his preferred topic, which currently is trains.
When he knows it’s an assignment for school, however, he’s more than willing.
As you can imagine, Fermentools Starter Kit quickly became part of his high school curriculum. 😉
Thus, we all got experience and learned the process of preparing fermented food. Plus, we spent quality education time together.
And all of us learned, including my husband, who’s been cooking for 40 years. Speaking of which, my husband led with the experiments.
And the first thing he said when I asked him what he learned was, “How easy it was.” For example, the process uses very simple ingredients. All that is needed is distilled or spring (non-cholorinated) water, salt, seasoning (which you can choose based on your preference), and the chosen food itself.
Which leads to the 2nd of 3 reasons fermentation is fun.
2. You can ferment virtually anything.
Yes, that's right! We started with what we already had in the refrigerator–carrots.
A few days before we conducted our fermentation experiment, we went to the store and my hubby bought 5 pounds of carrots. The reason for this is that he was searching for yeast so that he could make homemade bread. He went to virtually every grocery store in the area until he found a large supply store that had yeast. While purchasing the yeast, he picked up some carrots. 😉
Since we had so many carrots in stock, we searched online for ideas and decided to ferment some of our carrots. Since my husband and son like garlic so much, they also added garlic. The carrots turned out great. However, I would recommend slicing them because the carrots we used were still crunchy, which I didn't care for. My hubby likes the carrots this way. However, I’m going to give it more time and taste them again. Which reminds me, it states that the longer you ferment the vegetables, the better they will taste. That’s good to know.
I wish I could tell you what my son thought of the taste of the carrots, but he was unwilling to try them. Maybe some day! What I can tell you is that he helped prepare them by cutting up some of the carrots and putting the ingredients in the jar.
My son was fascinated by the process, though! In fact, he kept watching as the bubbles started forming–the very next day, and the day after, and so on.
The bubbles continued to form until the carrots were ready to be put into the refrigerator. It was completely surprising to all of us that the bubbles formed so quickly. It was a surprise to both me and my husband that the final taste included a vinegar flavor. Especially since the jar contained no vinegar!
Everything you need to ferment a food is included in the Fermentools Starter Kit. All you need is a large-mouthed jar and the food/water/herb combination.
During our research, we also discovered that root beer and sarsaparilla, familiar drinks to most, are fermented drinks! We printed a recipe for these two drinks, but haven't tried them yet as they require exotic ingredients such as sassafras. (You can easily find a recipe online for these drinks).
Reason number 3 of 3 reasons why fermentation is fun is:
3. You can teach your family about other cultures.
Plus, you get to try new foods you've never even heard of before!
After we completed the carrots, the next three foods we considered were:
German Sauerkraut with Bratwurst, Kielbasa, Pork
Korean Kimchi with (virtually anything you want).
El Salvadorian Curtido with Puposas
I’m not fond of sauerkraut and I wasn’t sure what we would eat the Kimchi with. Thus, I thought it would be more fun to create Curtido. (I didn’t know what it was called. However, while I was in graduate school, I took a class which introduced me to this unique ethnic food).
When we visited the little “Hole in the Wall” El Salvadorian restaurant in San Bernardino, California, I fell in love with Puposas and the accompanying “slaw” it is traditionally served with. But I never knew the name until now!
This is the Curtido when it was first put into the jar.
So, I chose Curtido because it would be a good excuse to encourage my husband to make Pupusas from scratch. And they turned out delicious! Again, I am amazed that the Curtido tastes like it contains vinegar when it doesn't! The only ingredients included in the Curtido are cabbage, carrots, sweet red peppers, oregano, Malaysian salt, and non-chlorinated water. Yum!
My son and husband enjoyed the puposas, but not so much the Curtido. And again my son wouldn't taste the Curtido. That is fine with me because that means I get it all to myself!
To each his own, they say!
3 Squash, cheese, and green chili puposas and homemade El Salvadorian Curtido.
You have heard that you need adequate magnesium. However, have you been wondering why? Magnesium is good for what? Keep reading and find out, including a delicious recipe.
Magnesium (Mg) is WAY MORE important than most people realize.
I just ordered the below package of dark chocolate almonds tonight from Amazon.com because I love almonds and dark chocolate. Plus, each serving of these almonds has a whopping 66 mg of magnesium! That is 15% of the US Recommended Daily Allowance (RDA) for an adult. And it is a really good deal!
These are a new product, and are most likely going to be in the grocery stores soon. They may already be there, in fact.
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