Creamy mushroom soup…this comforting combination speaks right to my winter soul. As the temperatures drop, we have a biological excuse for carb-dense cravings. Yet, we’re currently experiencing a rise in the popularity of carb-restricted, keto-ish diets. While I recognize the appeal of eliminating carbs, I think winter might disagree. We need nourishing, fiber-filled carbs to support our moods and energy when the cold, dreary weather would rather nudge us to Netflix out.

The Happy Hormone

One of the reasons we experience seasonal affective disorder (SAD) is due to a drop in levels of the hormone, serotonin. Serotonin levels often fall with the temperatures and light. This happy hormone is responsible for good moods, sound sleep, and appetite regulation. With lower levels of serotonin, our body naturally finds itself craving more carbohydrates. For individuals fearing weight gain, carbs might be the first food they think about cutting out. However, restriction ultimately leads to more intense cravings and possibly unhealthy eating patterns surrounding that food.

Focus on Carb-Quality, Not Carb-Restriction

Instead of elimination, how about we focus on fortification? We can fortify our diets with high-quality carbs like whole grains, vegetables, fruits, and dairy in lieu of leftover Halloween candy and holiday cookies. It also helps to time our carbs right. Eating high quality carbs paired with a protein or healthy fat can offset an energy slump at 3 pm. In addition, this satisfying snack might keep us from overeating at dinner.  Carbohydrates help boost serotonin in the brain making us feel happy, calm and energized.

Enjoy Comfort Foods with a Health Kick

Who says comfort foods can’t have a health kick? For example, this creamy bowl of mushroom soup offers an umami, savory flavor while supporting a healthy weight.  Studies have shown that increasing our intake of low-energy dense foods, such as mushrooms, in place of high-energy dense foods (think loaded potato soup), can be an effective way to reduce overall calories while still feeling full and emotionally satisfied after a meal.

Pair this soup with whole-wheat toast, cheese and a side salad for a complete winter meal experience.  Cheers to a good mood with good food.

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Creamy Mushroom Soup | McDaniel Nutrition Recipes


  • Author: Jennifer McDaniel
  • Prep Time: 5
  • Cook Time: 40
  • Total Time: 45 minutes
  • Yield: 4 1x

Description


Ingredients

Scale
  • 1 T. butter
  • 1 T. olive oil
  • 20 oz. frozen or fresh mushrooms (I used the mixed blend of frozen mushrooms from Whole Foods)
  • Salt And Pepper, to taste
  • 1 whole medium onion, diced
  • 2 stalks celery, sliced thin
  • 3 cloves garlic, minced
  • 2 T. chopped thyme, fresh
  • 1/4 c. flour
  • 2 T. sherry or marsala vinegar
  • 1/2 t. honey
  • 4 c. vegetable broth
  • 1/2 c. half and half

Instructions

  1. Heat 1 tablespoon of butter and olive oil in a pot over medium-high heat.
  2. When melted, add mushrooms, onion, celery, garlic and thyme. Cook, stirring frequently, until vegetables are soft, about 5 to 6 minutes.
  3. Sprinkle the vegetables with the flour and stir to combine. Season with salt and pepper and stir constantly for 3 minutes, allowing the flour to cook. Slowly add the marsala/sherry plus honey, stirring while you add.
  4.  Slowly pour in the vegetable broth stock. Continue stirring to reduce the likelihood of lumps.
  5. Bring to a simmer and cook for 20 minutes, stirring occasionally.
  6. Using an immersion blender, blend soup. OR, if using a blender, cool soup before blending.
  7. Once blended, add the half and half and let it simmer.
  8. Adjust seasonings.
  • Category: soup
  • Method: blend
  • Cuisine: American

Keywords: creamy mushroom soup

 

Jennifer McDaniel

Jennifer McDaniel is a Registered Dietitian, Media Spokesperson, and co-author of Prevention's Mediterranean Table Cookbook. She and her team of Registered Dietitians aim to help their clients go further, make change last, and unlock their potential. She lives in St. Louis, MO with her husband, and three young sons. If you are interested in working with Jennifer, please visit our contact page.