Content notes for "To Feel Safe and Warm"
May. 16th, 2021 04:56 am![[personal profile]](https://www.dreamwidth.org/img/silk/identity/user.png){kind=small}
ysabetwordsmithThese are the content notes for "To Feel Safe and Warm."
"To feel safe and warm on a cold wet night, all you really need is soup."
— Laurie Colwin
Maldives, Maldives: Annual Weather Averages
March is the hottest month in Maldives with an average temperature of 29°C (84°F) and the coldest is January at 27°C (81°F) with the most daily sunshine hours at 10 in February. The wettest month is September with an average of 243mm of rain. The best month to swim in the sea is in April when the average sea temperature is 30°C (86°F).
No matter how warm the "day" is, rain and wind tend to feel cold. This is especially true of vigorous storms that drag high cold air down to the surface -- you can often feel the cold downdraft that precedes rain.
Sexism and discrimination plague women in fine dining and restaurants in general, hence why many cooking school graduates dwindle to few women chefs. Conditions are often abusive, contributing to the leaky pipeline. Some people are trying to change that.
Many food scientists are evil. They don't like to admit it, but it's true. If you are making products that kill people, and you know that, but you deliberately engineer the food to be addictive so your victims cannot stop eating it despite knowing that it harms them, then you are EVIL. Experimenting on people so you can find out what they love and kill them with it is really fucking evil. "Just following orders," or the cash reward, does not make you any less evil. Trying to get rich and not caring who gets hurt in the process is the philosophy of the unprincipled supervillain. So basically, the food scientists working for the junk food barons are mad scientists. Not all food scientists, of course; some of them are working on things like what growing conditions help vegetables produce more vitamins.
Soup has many benefits and comforting effects. It comes in many varieties.
The average diet has about 2,000 calories per day. The harder people work, though, the more calories they burn. The chart for women goes a little over 3,000 calories a day, which is half again as much as average; the chart for men goes a little over 4,000, which is double average.
Cooking offers a number of algorithms that give you a set of steps with mix-and-match options. Here's a good example of a basic soup algorithm.
High-Burn Soup Algorithm
Standard serving sizes:
3/4 to 1 cup of soup as an appetizer or side dish
1 1/2 to 2 cups of soup as a main dish
* Many superpowered people need at least 125-150% of "average" calories. Naries also need extra fuel for hard physical labor.
* The most common range for calorie-fueled superpowers is 200-400% average.
* The most high-burn abilities (Teleporting, Healing or Regeneration, Super-Speed, Super-Strength, etc.) may need even more fuel.
* Calorie-fueled superpowers need extra food when working hard. A person who needs 200% average calories when not working may need 300% for typical workload and 400% or more for heavy workload.
* Superpowered people may need to eat more frequently. Speedsters almost always do. Soup is good for making big batches that can be reheated at need. Those that are smooth or have small ingredients can be kept in a thermos for drinking.
* Some superpowers can front-load (eat before exertion) or back-load (eat after exertion) their abilities. High-fat and high-carb foods work well for frontloading. High-sugar foods work well for backloading. Another good option for backloading is to use sugar, carbohydrates, and fat in that order. Protein adds staying power. Minimize use of foods with lots of water or insoluble fiber in these situations for best fuel efficiency. Thick soups or chunky stews are better than thin ones.
* If you feel hungry, eat! Choose high-calorie and/or high-nutrient foods rather than junk food for better satisfaction. "Bottomless" soup bowls are good.
* It's your soup. Make it however you like it.
* Teleporters often need extra fuel, but their exact needs vary. Fat and sugar provide the richest fuel sources. Offer sugar for quick energy, fat for lasting energy. Sugar, carbohydrates, and fat together give the best staying power.
* Healers and regenerators need not just calories, but also "building block" nutrients such as protein and calcium. In general, provide a rich balanced diet. Refer to foods and nutrients in healing diets for individual health issues being repaired.
* Strongmen typically need a high-protein diet, plus either fat (more common) or sugar (less common) as extra fuel. Bodybuilders and other muscle need plenty of lean protein.
* Speedsters usually need a high-sugar diet, but some need high fat, or both. Other fast-response people may also benefit from quick energy.
* Some speedsters and strongmen have so little fat, or burn through it so fast, that they have difficulty storing fat-soluble vitamins. They may need a regular supply of both fat-soluble and water-soluble vitamins. Cream soups offer an excellent carrier for these.
* Anyone working in high heat, or hard enough to sweat a lot, will need to replace electrolytes. This hits harder in people who already need extra trace elements. Cook with ingredients that offer salt and minerals. Avoid alcohol and other dehydrating ingredients.
* Minimize or omit ingredients like plain corn that can tie up nutrients. Nixtamalized corn (hominy, masa) or other modified ingredients are better.
* Primals may need a diet suited to their nonhuman species. Some other people also have allergies, aversions, or special dietary needs. If something makes you feel bad, don't eat it!
The comments under "Recipes to Feed a Crowd" include an algorithm for mass-quantity maximum-access soup made with hypoallergenic ingredients and attention to some common religious restrictions.
Cooking Oils and Fats
Cooking oils and fats add calories, carry flavor, and some also provide vitamins.
High Smoke Point
These have a high smoke point and can be used to sauté aromatics or brown meat at the beginning. 2 tablespoons is usually enough.
* Avocado oil (refined)
* Coconut oil
* Ghee (clarified butter)
* Mustard oil
* Olive oil (refined)
* Peanut oil (refined)
* Red palm oil
* Sunflower oil
Low Smoke Point
These have a lower smoke point, but can be added later for flavor and calories. For many oils 1-2 tablespoons is enough. Sesame oil may only need 1 teaspoon or so. Bacon grease can go anywhere from 1 tablespoon to about 1/2 cup; use less with other seasonings, more if it's all you have to flavor a pot of bean soup. Half a cup to a cup of fatty meat trimmings, or a hand-sized slab of fatty skin, will season a pot of soup.
* Bacon grease (some people sauté in this anyway)
* Fatty beef trimmings
* Fatty pork skin or rind
* Full-flavor olive oil (preferably extra-virgin)
* Herb-infused oil (usually olive oil)
* Sesame oil (unrefined)
Aromatics
Aromatics punch up the flavor of a soup. The best way to activate them is to sauté them in about 2 tablespoons of heat-resistant oil or fat at the beginning, until they color and start to soften, then add other ingredients. If you are dumping everything into a slow cooker, however, you can just add the aromatics with everything else. Choose 1-3 aromatics for a pot of soup. If cooking in small quantities, either use small aromatics (like a shallot instead of an onion) or get a freezer bag of some trinity so you can scoop out just what you need.
Individual Aromatics
* 1 onion (diced or cut into half-rounds that will break into crescents)
* 2 shallots (diced)
* 2 cloves of garlic (minced or pressed) OR 1 tablespoon of garlic paste
* 1-2 leeks (white and light green parts sliced)
* 3-6 green onions (white and light green parts sliced)
* 1 fennel bulb (sliced)
* 1 carrot (shredded, diced, or sliced)
* 1 thumb of fresh ginger root (minced or grated) OR 1 tablespoon ginger paste
* 4-inch piece of lemongrass (minced)
* 1-3 small chili peppers OR 1 hot pepper (minced if fresh, crumbled if dry)
* 1 small, meaty tomato (chopped)
* 1 celeriac root (diced)
Popular Aromatic Blends
* 1/8 to 1/4 cup Asian trinity (minced ginger, garlic, and green onions)
* 1/4 to 1/2 cup Cajun holy trinity (diced onions, celery, and green bell peppers)
* 1/8 to 1/4 cup Indian curry base (diced onions, ginger, and chili peppers)
* 1/4 to 1/2 cup French mirepoix (diced onions, celery, and carrots)
* 1/4 to 1/2 cup Hispanic sofrito (diced onions, garlic, and tomatoes)
* 1/8 cup Thai curry base (diced shallots, garlic, chili peppers, and lemongrass)
* Vampire Blast (1 head of garlic minced, 1 onion chopped, 2 leeks sliced, 2 shallots chopped; sauté in 3-4 tablespoons of oil)
* 1 sweet onion, 1 meaty tomato, and a pinch of hing (asafoetida)
* about 1 tablespoon each minced ginger root and garlic cloves
* about 1 tablespoon each minced ginger root and lemongrass
Funkeners
There is a small set of seasonings with a pungent, funky smell that adds great depth to dishes and prevents them from tasting insipid. Most are alliums: garlic, leeks, onions, shallots, etc. A few come from other categories, such as hing (asafoetida) and anchovy salt. These things reek. Use just a pinch in powder form; fresh alliums are usually minced or chopped and have their own measurement recommendations.
Liquids
Use about 8 cups of liquid for a pot of soup, or 2 cups of liquid per person. A thick soup may need less. One starting with dry legumes or grains may need more. You can mix different liquids; many soups combine broth or stock with a thickener.
Cream bases hold more calories than most broth bases. For a smooth creamy soup, run it through a blender or use an immersion blender after cooking. Denser ingredients are often used in smaller quantities with a thinner one.
* Whole dairy milk or half-and-half
* Heavy whipping cream
* Coconut milk or coconut cream
Other creamy ingredients may be added to thicken the soup.
* Roux (butter and flour)
* Potato starch
* Other starchy vegetable puree, powder, or flakes
* Tomato sauce or paste
* Nutritional yeast
* Cheese
* Avocado
* Nut butter
Stock holds more vitamins and minerals than broth. Use this if you want high-nutrient but not necessarily high-calorie soup.
* Good stock is made with bones and vegetables, and will gel when cold.
* Make stock with a splash of vinegar or other acid to extract more calcium from the bones.
* Use sea salt or mineral salt, especially if exercising hard, in hot weather, and/or for people who burn trace nutrients faster.
For a vegetarian/vegan base, use vegetable broth made with high-nutrient plants.
* Bok choy, Swiss chard, or spinach
* Red bell peppers, carrots, or tomatoes
* Green onions or leeks (white, light green, and dark green parts)
Water can be used to extend ingredients or thin a soup that's too thick, but it does not offer calories or more than a few minerals as a soup base. Favor nutritious liquids instead.
Protein
Soups often combine meat and plant proteins, but either works alone. Most meats benefit from browning before they get thrown into soup. However, this step is optional. Also leftover meat works when added toward the end of cooking. Leaving the bone in meat adds both flavor and nutrients, but can be a nuisance to pick out later; one big bone is easier to find than many small ones. Dry beans, peas, lentils, or other pulses should be soaked overnight, or quick-soaked, before adding them to the soup.
Typical amounts of protein per pot of soup include one of these options:
12 ounces of chicken, pork, beef, or other plain meat
4 large sausages (chicken, turkey, or pork)
1-2 ham hocks
3-4 ounces of jerky (several large strips)
1 package of bacon (8-12 ounces)
1 package of tofu (8-14 ounces)
2 cans of pulses OR about 1 cup of dried pulses (which should be presoaked)
8-12 ounces of assorted proteins
Protein per person based on dietary goals:
Low protein = up to 2 ounces
Average protein = 3-6 ounces
High protein = 8-12 ounces
Pure proteins contain little else. Use these to support muscle growth without adding extra fat, carbs, or calories.
* Chicken breast (skinless, boneless)
* Cod
* Crab
* Egg white
* Haddock
* Shrimp
* Tuna
* Venison
Lean proteins have only a little fat. These are good for most uses.
* Beef (eye round roast, top round roast, sirloin, chuck shoulder, cubed steak)
* Bison
* Chicken thigh (skinless, boneless)
* Edamame
* Lamb (loin chops, leg)
* Oysters
* Pork (tenderloin, boneless loin roast, boneless loin chops)
* Seitan
* Tofu
* Turkey
Fatty meats and other products include both fat and protein. Adding a small amount of these can really boost flavor; in large amounts they cram calories.
* Cured pork (bacon, sausage, ham, or salt pork)
* Eggs (whole)
* Fatty beef (New York strip steak, ribeye, Delmonico steak, brisket, chuck roast)
* Fatty pork (picnic shoulder, pork butt, pork belly)
* Oily fish like salmon, herring, or sardines
* Peanuts
* Cheese
High-carb proteins include carbohydrates that digest faster than protein or fat. Many of these also have plenty of fiber. Most pulses fit here. Plant proteins are ideal for vegan or vegetarian soups, and combine well with meat in omnivore soups.
* Beans
* Buckwheat
* Chickpeas
* Green peas (dried)
* Lentils
* Quinoa
* Milk (whole dairy)
* Plant milks (rice milk, oat milk, etc.)
Combine different types of protein in soup for better flavor and nutrients.
* Bacon and split peas
* Bacon, sausage, and ham
* Bacon, sausage, crab, and shrimp
* Bacon and venison
* Beans and rice
* Bison and venison
* Chicken and peanuts
* Crab, shrimp, and fish(es)
* Ham and beans
* Lentils and rice
* Many-bean soup mix (5-bean, 9-bean, 13-bean, 15-bean, 21-bean, etc.)
* Red beans, rice, and Andouille sausage
* Sausage and beef
* Tofu and beans
Grains and Pasta
Whole grains, or pasta made with whole-grain flour, have more nutrients and fiber than refined grains or pasta made with refined flour. Pasta made with legumes or vegetables has somewhat different nutrients but is also good; you can make or buy a whole rainbow of pastas. Generally, use smaller pasta or grains in lighter soup where other ingredients are diced small, and use larger pasta or beans in thicker or chunkier soup. Choose one pasta or grain for the soup.
Soup can also be served in a bread bowl, preferably whole wheat or multigrain, for extra nutrients.
For precooked ingredients, use 1 cup grain or 8 ounces pasta. For dry ingredients, use 1/3 to 1/2 cup grain. Use 1/2 to 1 cup smaller pasta or 1 to 2 cups larger pasta. Per person, figure about an ounce dry or 1/2 cup cooked; this is a great opportunity to use up leftovers, because cooked is easier to measure accurately. When using dry ingredients, keep an eye on the liquid level in case you need to add more.
Most whole grains and large dry pasta need to cook for a while and should be added earlier in the cooking process, according to their timing requirements.
Most rolled grains, some softer grains, and small to medium dry pasta need less cooking time and should be added near the end.
Precooked grains and precooked or refrigerated pasta should be stirred in shortly before serving, just long enough to warm through. This makes it easier to measure the exact amount meant for the finished soup, and there is less risk of it getting soggy. Mixes such as multigrain rice or ancient grains are best precooked, as they can be finicky.
Slow-cooking grains:
Barley, pearled (40 minutes)
Barley, whole (50 minutes)
Kamut (40 minutes)
Rice, long brown or brown basmati (45 minutes)
Quick-cooking grains:
Buckwheat (15 minutes)
Hemp seeds (20 minutes whole, less for hearts)
Quinoa (20 minutes)
Rice, short or long white (15 minutes)
Rolled oats (15 minutes)
Teff (20 minutes)
Dry Pasta:
Alfabeti letters (5-9 minutes)
Anelli rings (7-10 minutes)
Chuka soba, Japanese curly noodles (4-5 minutes)
Egg noodles (8-10 minutes)
Elbow macaroni (8-10 minutes)
Farfalle bows (13-15 minutes)
Fusilli spirals (11-13 minutes)
Orzo bits (8-10 minutes)
Penne tubes (9-14 minutes)
Rigatoni tubes (12-15 minutes)
Risoni bits (4-6 minutes)
Shells, small to medium (9-11 minutes)
Stelline stars (5-6 minutes)
Wagon wheels (10-12)
Vegetables
Most soups include vegetables; some soups focus entirely on them without proteins, grains, or other chunky ingredients. If you are concerned about the texture of vegetables, add them in stages. This allows hard vegetables to cook longer than soft vegetables. However, you can just dump everything together, especially if you choose vegetables with similar cooking times. Texture is much less of an issue if you plan to puree everything together.
Soup can also be served in a vegetable bowl, typically baked pie pumpkin or acorn squash, for extra nutrients.
Vegetables that come in multiple colors (tomatoes, potatoes, peppers, etc.) often have different nutrients per color. Use a rainbow assortment to maximize diversity of nutrients.
Aim for about 1-2 servings of vegetables per person in soup. For most vegetables, 1 serving is 1/2 cup. If you need smaller portions than you can easily find fresh, then consider using frozen or dehydrated vegetables so you can scoop out just what you need.
Hard Vegetables
These tough plants take longer to cook, and benefit from being added earlier in the process. If you use canned or frozen ones, they cook faster. Choose 2 hard vegetables if also using soft vegetables, or 3-5 if using all hard vegetables.
* 2-3 carrots (shredded, diced, or sliced)
* 1 kohlrabi, cubed
* 1-3 potatoes, cubed OR 1-3 cups fingerling or baby potatoes, chopped
* 1 rutabaga, cubed
* 1 sweet potato, cubed
* 1-2 cups cubes of pumpkin or other large winter squash
* 1 large turnip cubed OR 1 cup baby turnips, halved or quartered
* 1 small winter squash, cubed or sliced (any kind)
Soft Vegetables
These tender plants cook faster, and benefit from being added later in the process. If you use canned or frozen ones, those take even less time. Choose 2-3 soft vegetables if also using hard vegetables, or 3-5 if using all soft vegetables.
* 6-12 asparagus stalks, chopped
* 1-3 bell peppers, chopped (any color or mixed colors)
* 1 head broccoli, broken into florets, stems chopped
* 1 head cauliflower, broken into florets, stems chopped
* 8 ounces fresh mushrooms, sliced OR 1/2 cup chopped dried mushrooms (especially shiitake, maitake, or reishi)
* 1 cup okra, chopped
* 1 cup fresh shelled peas OR 8 ounces sugar-snap peas
* 1 large or several small tomatoes, chopped
* 2 small zucchini or other summer squash, sliced
Greens
Optional greens add few calories but many vitamins and minerals. Use 2-3 cups, or whatever size package you can get, per pot of soup.
Aim for about 1-2 servings of vegetables per person in soup. For most fresh greens, 1 serving is 1 cup. The leaves shrink down a lot in cooking, and they puree beautifully. If you need smaller portions than you can easily find fresh, then consider using frozen or dehydrated greens so you can scoop out just what you need. Parsley and cilantro flakes are readily available in big jars and work well in many soups; use 1/4 to 1/2 cup per pot or 1 teaspoon to 1 tablespoon per person.
If using baby greens or otherwise tender leaves, add them at the end and stir for 1-3 minutes until wilted.
If using mature greens with tough stalks and leathery leaves, separate the stalks from the leaves. Chop the stalks and add them with hard vegetables for a longer cooking time. Chop or shred the leaves, then add them near the end and stir until wilted, about 4-7 minutes.
"Greens" actually come in various colors, each with a slightly different nutrient profile. It helps to include a mix of dark green, red, yellow, and white "greens." Beet tops, kale, and Swiss chard are among the most colorful. Bok choy has big white stems and green leaves.
Dark leafy greens include:
* Beet greens
* Bok choy
* Chives
* Cilantro
* Collard greens
* Dandelion greens
* Kale
* Mustard greens
* Parsley
* Spinach
* Swiss chard
* Turnip greens
* Watercress
Popular Vegetable Combinations
Bouillabaisse: red bell peppers, onions or leeks, celery, tomatoes, potatoes, and fennel bulb
Caldo Verde: dark leafy greens (collards, kale, or mustard greens), potatoes, and onions
Carrot Soup: carrots, onions, potatoes; blends well with most root vegetables
Chicken and Vegetable Soup: carrots, onions or leeks, celery, tomatoes, squash, and kale
Cream of Mushroom Soup: mushrooms and onions
Gumbo: okra, celery, bell peppers, and onions
Hodge-Podge: peas, beans, turnips, carrots, celery, spring onions, and cauliflower
Kesäkeitto: potatoes, carrots, peas, and cauliflower
Leek Soup: potatoes and leeks
Manhattan Clam Chowder: tomatoes, onions, celery, and green bell peppers
Minestrone: onions, carrots, celery, tomatoes, and beans
Mulligatawny: onions, carrots, mushrooms, chile peppers, and spinach
Peanut Soup: peanuts, dark leafy greens (collards or spinach), sweet potato, onions, and hot peppers
Pho: bean sprouts and onions
Potato Soup: potatoes (often several types), onions, leeks, chives
Seafood Cioppino: tomatoes and onions
Spinach Soup: spinach, green onion, carrot, celery, tomatoes, and potatoes
Split Pea Soup: peas, carrots, and onions
Spring Soup: asparagus, peas, and fennel
Summer Vegetable Soup: onions, bell peppers, tomatoes, carrots, broccoli, zucchini or summer squash
Tortilla Soup: tomatoes, onions, chile peppers; garnished with avocado
Vichyssoise: leeks, onions, and potatoes
Watercress Soup: watercress, spinach, potatoes, leeks, celery, and turnips
Winter Vegetable Soup: onions, carrots, potatoes, sweet potatoes, beans, winter squash, and winter greens (kale, collards, etc.)
Zuppa Toscana: kale, zucchini, potatoes, carrots, onion, celery, tomato pulp, and cannellini beans
Over the Rainbow Soup
Combine 3-5 multicolored vegetables:
* Autumn Acorn Blend winter squash
* 'Bright Lights' Swiss chard
* Heirloom cherry tomato mix
* Multicolor potatoes
* 'Paprika' sweet bell pepper mixed colors
* Rainbow carrots
This is especially good with a multicolor grain, legume, or pasta blend:
* Ancient grains
* Long grain and wild rice mix
* Many-bean soup mix
* Rainbow pasta
* Tricolor rice
Seasonings
Seasonings provide much of the flavor in soup. Some also add valuable nutrients.
Most soups benefit from a bay leaf, which is optional and doesn't count as one of the assorted spices below.
Salt
For no or low-salt cooking:
* Use no-salt broth or stock.
* Omit salt and increase other seasonings, especially hot spices.
* Replace salt with umami powder, such as ground mixed mushrooms.
* Use seaweed flakes instead of salt.
* Add only one scant pinch of salt per person.
* Use low-salt broth or stock instead of loose salt.
* Use a small amount of salty meat (like bacon) or plants (like olives) instead of loose salt.
* Use a small amount of a salty condiment (like soy sauce) instead of loose salt.
* Rinse canned beans before adding them. Choose no-salt or low-salt brands.
* Minimize use of very starchy ingredients (potatoes, beans, etc.) that taste bland with little or no salt. Emphasize highly flavored ingredients like alliums and peppers.
* Use fat to carry flavors, especially infused oils. Red palm oil is a profound flavor enhancer that works similarly to salt. Use fat-soluble spices like red pepper flakes and simmer them in oil or ghee to bloom the flavors.
For standard cooking:
* Use 1/2 teaspoon salt in a pot of soup, or one pinch per person.
* If using other salty ingredients, reduce salt to 1/4 teaspoon.
* Lots of starchy ingredients (potatoes, beans, etc.) may need more salt.
* Rinse canned beans before adding them, and choose low-salt brands.
* Use sea salt or mineral salt for extra trace elements.
* Use specialty salt (like smoked salt) to enhance flavor.
For high-salt cooking:
* Use 1 teaspoon salt in a pot of soup, or a two-fingered pinch per person.
* Choose dark mineral salt, Hawaiian red salt, and/or sea salt for maximum trace elements.
* A blend of seaweed flakes and sea salt gives plentiful minerals.
* Cook with salty meats like bacon or salt-cured fish.
* Cook with salty condiments like soy sauce or oyster sauce.
* Don't rinse canned beans before adding them, and choose full-salt brands.
* Offer salty toppings or sides like cheese, pickled vegetables, olives, or pretzels.
* If you oversalt the soup, you can add a chopped potato to soak up the extra. A small amount of lemon juice or cream can mask the saltiness.
Pepper
Use peppery spices to adjust heat level in a pot of soup, 1/4 teaspoon for mild, 1/2 teaspoon for regular, 1 teaspoon for bold. These have more kick when ground fresh, but can be used preground or whole. You can also use 1/4 to 1/2 teaspoon of pepper oil, pepper paste, or hot curry paste. Add a small amount first, taste, and then add more if needed. Per person, use a small or large pinch to taste.
If you overspice the soup, you can add a chopped potato to soak up the extra. In tropical cuisines like Indian, coconut milk or coconut cream also works great to blunt spiciness, and this can be done in individual bowls of soup. Yogurt works similarly on a somewhat broader range of soup styles.
Peppery Spices
* Black peppercorns
* Mixed peppercorns
* Rose baises "pink peppercorns"
* Sichuan "peppercorns"
* Red pepper flakes
* Grains of paradise
Seasoning per pot of soup:
Choose 1 tablespoon of spice blend OR combine about 1 teaspoon each of about 3 spices. You may want less of very bold spices or more of milder ones.
Seasoning per person:
1/4 to 1/2 teaspoon of spice blend OR combine 1 pinch each of 3 spices. Use a smaller pinch for bold spices and a larger pinch for milder ones.
Spice blends:
* Baharat
* Berbere
* Chili Powder
* Chinese Five Spice
* Creole Seasoning
* Dukkah
* Garam Masala
* Herbs de Provence
* Italian Herb Blend
* Jerk Spice
* Moroccan Chermoula
* Old Bay
* Ras el Hanout
* Sazón
* Taco Seasoning
* Za'atar
Individual herbs and spices:
* Basil (1+ teaspoon)
* Cardamom (1 teaspoon)
* Cayenne (1/4 to 1/2 teaspoon)
* Cinnamon (1/4 to 1/2 teaspoon)
* Coriander seed (1 teaspoon)
* Cumin (1 teaspoon)
* Dill weed or dill seed (1 teaspoon)
* Ginger (1 teaspoon)
* Juniper berries (2-4 berries)
* Fennel seed (1/4 to 1/2 teaspoon)
* Oregano (1+ teaspoon)
* Paprika, sweet, hot, or smoked (1/4 to 1/2 teaspoon)
* Rosemary (1/4 to 1/2 teaspoon)
* Sage (1/2 to 1 teaspoon)
* Thyme (1+ teaspoon)
* Turmeric (1/4 to 1/2 teaspoon)
Warming Spices
These boost body temperature and promote sweating.
basil, black pepper, cardamom, cayenne, cinnamon, clove, cumin, garlic, ginger, oregano, thyme, turmeric
Digestive Spices
These stimulate digestion and break down fatty foods.
cardamom, cayenne, cinnamon, cumin, dill, fennel seed, ginger, rosemary, sage, thyme, turmeric
Like aromatics, hard spices can also be sautéed in oil, either at the beginning or poured over the top of the soup as a finishing touch. Pungent spices like chile peppers and peppercorns are often featured this way. In India, this is called a tadka and used to top many dishes.
Condiments
If you wish, add one condiment to a pot of soup. Per person, a few drops of most condiments is plenty; for barbecue sauce, use 1 teaspoon to 1 tablespoon.
* 1/8 to 1/4 cup barbecue sauce
* 1/4 to 1/2 teaspoon of liquid smoke
* 1 tablespoon molasses, honey, or maple syrup
* 1/8 to 1/4 cup pesto
* 1 teaspoon of soy sauce, oyster sauce, or fish sauce
* 1 tablespoon of steak sauce
* 1 teaspoon of Worcestershire sauce
Toppings
Top soup with high-calorie and/or high-nutrient extras.
* Fried or caramelized onions
* Chopped tomatoes, bell peppers, or other vegetables
* Chopped parsley, cilantro, or chives
* Chiffonade of basil, sage, mint, spinach, collards, kale, or Swiss chard
* Microgreens or sprouts
* Croutons or oyster crackers
* Cornbread or biscuits
* Grated cheese or cheese crisps (dairy)
* Heavy cream, sour cream, crème fraîche, or yogurt (dairy)
* Plant-based sour cream, yogurt, or cheese equivalents
* Bacon bits, diced ham, or chicharrones
* Avocado or coconut chunks
* Citrus zest or curls
* Sliced or chopped eggs
* Sliced or chopped nuts
* Crispy fried tofu cubes
Simplified Summary of Ingredients
2 tablespoons oil
1-3 aromatics
8 cups liquid per pot OR 2 cups per person
8-12 ounces protein per pot OR 3-6 ounces per person
1/2 to 1 cup grain or pasta per pot OR 1 ounce dry OR 1/2 cup cooked per person
2 hard vegetables and 3 soft vegetables OR 1-2 servings per person
1-2 cups of greens (optional)
1 pinch to 1 teaspoon salt OR 1 pinch per person
1/4 to 1/2 teaspoon pepper OR 1 pinch per person
1 tablespoon spices per pot OR 1/4 to 1/2 teaspoon per person
1 condiment (optional, amount varies)
toppings (optional, amount varies)
Cooking Methods
Soup can be cooked at fast, average, or slow speed in various ways. Also, people may prefer the ingredients soft, tender, or al dente. These differences, along with the amount and type of ingredients, affect how long it takes. Taste as you go to determine when the soup is done.
Quick Cooking
Use a saucepan for quick cooking when people need food soon. This typically takes less than 30 minutes.
* Use dried or paste aromatics to save time, and add them with the other seasonings.
* Choose canned or leftover vegetables and legumes.
* Use leftover grains or refrigerated pasta.
* If adding meat, it should be precooked.
* Heat liquid to boiling. Add other ingredients and seasonings, then bring liquid back up to a simmer. Turn down heat and simmer until everything is warmed through and flavorful, about 10-15 minutes.
* If using leafy greens, add just before serving and stir until wilted, 1-3 minutes.
* Choose premade toppings like croutons or yogurt to save time.
* Test flavor and adjust seasonings if necessary, then serve.
Average Cooking
Use a stock pot for average cooking. This usually takes about an hour, sometimes more, depending on ingredients.
* Turn stove on High and place a large stock pot on the burner.
* Add 2 tablespoons of oil or other fat and up to 1/2 cup of aromatics.
* Sauté until aromatics begin to change color and get tender.
* If using raw meat, add that and cook until just browned.
* Add hard vegetables or tough stems; cook until they brown and soften.
* If using slow-cooking grains, add those now.
* Stir in seasonings.
* Pour in liquid and simmer for 10-15 minutes, or longer based on grains. Adjust heat if necessary.
* If using quick-cooking grains or pasta, add those according to their cooking time.
* Add soft vegetables and simmer for 5-10 minutes until tender
* Test flavor and adjust seasonings if necessary.
* If using precooked meat, add that and simmer for 5 minutes.
* If using precooked pasta or grains, or canned beans, add that and simmer for 5 minutes.
* If using leafy greens, add just before serving and stir until wilted, 1-3 minutes.
* Test flavor and adjust seasonings if necessary, then serve.
Slow Cooking
Use a slow cooker to fill the room with comforting smells for hours.
* Choose fresh vegetables.
* Use dry, presoaked pulses; use dry grains.
* If using meat, it should be raw or just browned for flavor.
* Pour in the liquid and turn the slow cooker on.
* Add the other ingredients and put the lid on.
* Cook on High for 4-5 hours or on Low for 6-8 hours.
* Check flavor about an hour before serving and adjust seasonings if needed.
* If using leafy greens, add just before serving and stir until wilted, 1-3 minutes.
* Test flavor and adjust seasonings if necessary, then serve.
~ ~ ~
High-Calorie Soups
High-Protein Soups
Healthy High-Fat Foods
5 Superfoods for Soups
Nutrient-Dense Foods
Nutrient-Dense Vegetables
Healthiest Vegetables
Plant milks and other dairy substitutes can be used in soups.
Find cuts of lean beef, lean lamb, and lean pork.
There are fatty cuts of beef steak, beef roast, and pork.
Many-bean mixes come in many sizes; the most common have 3, 5 , 9, 13, 15 or 19 beans. You can make your own bean soup mix with spices. These are just a few of the Indian pulses.
Know how to cook grains and legumes, and how to convert dry to cooked.
Learn how to cook pasta for soup. Pastina is any tiny pasta. Understand when to use which type of pasta.
Alphabet soup can also be done in Chinese, Cyrillic, Runes, or other shapes. A 3D pasta printer can make even more intricate shapes.
Pasta comes in many shapes, which can be made by hand or by machines. These can be colored in rainbow shades or even more colors.
Spice blends come in a wide range.
Healing spices have many benefits. All the herbs and spices featured here are on some healing list.
Seaweed comes in flakes and powders.
This chart shows which herbs go with which foods. There are many such charts. Get the biggest one you can find and hang it on your refrigerator. By using the rows and columns to cross-reference, you can find combinations of herbs and vegetables that taste good together. This is a great resources for soups and crockpots.
Chiffonade means cut into narrow ribbons, used for large herbs and leafy vegetables. You can cook it in the soup or put it on top as a garnish.
Many nuts work well in soups, some inside and others sprinkled on top.
~ ~ ~
Dal Sarvesh
Sarvesh is a name of Vishnu that means "He who controls everything." So Dal Sarvesh loosely means "Everything Bean Curry." It is made with as many different pulses as possible -- usually more than a dozen -- and a great many spices too.
A masala is a spice blend. India has many different ones, including things like Dansak Masala and Mixed Masala Dal for legumes. You can find some for sale. Storebought versions tend to have fewer and cheaper spices, so homemade versions often taste better.
This is a shadrasa masala, containing the six tastes of Ayurveda. That combination makes things magically delicious.
Dal Masala
1 tablespoon dried cilantro
1 teaspoon ground coriander
1 teaspoon ground ginger
1 teaspoon sea salt
1/2 teaspoon ground black pepper
1/2 teaspoon fennel seeds
1/2 teaspoon fenugreek seeds
1/2 teaspoon ground cumin
1/2 teaspoon ground turmeric
1/2 teaspoon onion flakes
1/2 teaspoon paprika
1/2 teaspoon sesame seeds
1/4 teaspoon amchur (green mango powder)
1/4 teaspoon garlic powder
1/4 teaspoon ground cloves
1/4 teaspoon red chili pepper
pinch of hing powder (asafoetida)
seeds of 6 green cardamom pods
You can make Dal Sarvesh with just a tablespoon of dal masala per cup of dried many-bean mix, some water, and a blob of ghee -- very convenient for camping or other storage situations. It's easy to adjust the amount of seasoning up or down depending on how intense you want it. If you presoak the beans, they cook faster. Preferably, once the beans have softened, add a few extra ingredients to dress it up more:
broth for cooking, or add a Maggi cube or bullion to water
1 tomato, chopped OR 1/8 cup tomato puree OR 1 tablespoon tomato paste
1 onion, diced
1 thumb of ginger, minced OR 1 tablespoon ginger paste
2 garlic cloves, minced OR 1 tablespoon garlic paste
1-3 chilies, chopped OR 1/4 to 1/2 teaspoon chili paste (if you want it hotter)
Optional Tadka (Hot Topping)
Melt 3 tablespoons ghee. Add 1/2 teaspoon whole coriander seeds, 1/4 teaspoon whole cumin seeds, and 1/4 teaspoon red pepper flakes. Heat together until the ghee colors, then pour over the top of the soup.
Optional Cold Topping
Blob on 1/4 cup of plain yogurt, then sprinkle with 1/4 cup chopped cilantro.
"To feel safe and warm on a cold wet night, all you really need is soup."
— Laurie Colwin
Maldives, Maldives: Annual Weather Averages
March is the hottest month in Maldives with an average temperature of 29°C (84°F) and the coldest is January at 27°C (81°F) with the most daily sunshine hours at 10 in February. The wettest month is September with an average of 243mm of rain. The best month to swim in the sea is in April when the average sea temperature is 30°C (86°F).
No matter how warm the "day" is, rain and wind tend to feel cold. This is especially true of vigorous storms that drag high cold air down to the surface -- you can often feel the cold downdraft that precedes rain.
Sexism and discrimination plague women in fine dining and restaurants in general, hence why many cooking school graduates dwindle to few women chefs. Conditions are often abusive, contributing to the leaky pipeline. Some people are trying to change that.
Many food scientists are evil. They don't like to admit it, but it's true. If you are making products that kill people, and you know that, but you deliberately engineer the food to be addictive so your victims cannot stop eating it despite knowing that it harms them, then you are EVIL. Experimenting on people so you can find out what they love and kill them with it is really fucking evil. "Just following orders," or the cash reward, does not make you any less evil. Trying to get rich and not caring who gets hurt in the process is the philosophy of the unprincipled supervillain. So basically, the food scientists working for the junk food barons are mad scientists. Not all food scientists, of course; some of them are working on things like what growing conditions help vegetables produce more vitamins.
Soup has many benefits and comforting effects. It comes in many varieties.
The average diet has about 2,000 calories per day. The harder people work, though, the more calories they burn. The chart for women goes a little over 3,000 calories a day, which is half again as much as average; the chart for men goes a little over 4,000, which is double average.
Cooking offers a number of algorithms that give you a set of steps with mix-and-match options. Here's a good example of a basic soup algorithm.
High-Burn Soup Algorithm
Standard serving sizes:
3/4 to 1 cup of soup as an appetizer or side dish
1 1/2 to 2 cups of soup as a main dish
* Many superpowered people need at least 125-150% of "average" calories. Naries also need extra fuel for hard physical labor.
* The most common range for calorie-fueled superpowers is 200-400% average.
* The most high-burn abilities (Teleporting, Healing or Regeneration, Super-Speed, Super-Strength, etc.) may need even more fuel.
* Calorie-fueled superpowers need extra food when working hard. A person who needs 200% average calories when not working may need 300% for typical workload and 400% or more for heavy workload.
* Superpowered people may need to eat more frequently. Speedsters almost always do. Soup is good for making big batches that can be reheated at need. Those that are smooth or have small ingredients can be kept in a thermos for drinking.
* Some superpowers can front-load (eat before exertion) or back-load (eat after exertion) their abilities. High-fat and high-carb foods work well for frontloading. High-sugar foods work well for backloading. Another good option for backloading is to use sugar, carbohydrates, and fat in that order. Protein adds staying power. Minimize use of foods with lots of water or insoluble fiber in these situations for best fuel efficiency. Thick soups or chunky stews are better than thin ones.
* If you feel hungry, eat! Choose high-calorie and/or high-nutrient foods rather than junk food for better satisfaction. "Bottomless" soup bowls are good.
* It's your soup. Make it however you like it.
* Teleporters often need extra fuel, but their exact needs vary. Fat and sugar provide the richest fuel sources. Offer sugar for quick energy, fat for lasting energy. Sugar, carbohydrates, and fat together give the best staying power.
* Healers and regenerators need not just calories, but also "building block" nutrients such as protein and calcium. In general, provide a rich balanced diet. Refer to foods and nutrients in healing diets for individual health issues being repaired.
* Strongmen typically need a high-protein diet, plus either fat (more common) or sugar (less common) as extra fuel. Bodybuilders and other muscle need plenty of lean protein.
* Speedsters usually need a high-sugar diet, but some need high fat, or both. Other fast-response people may also benefit from quick energy.
* Some speedsters and strongmen have so little fat, or burn through it so fast, that they have difficulty storing fat-soluble vitamins. They may need a regular supply of both fat-soluble and water-soluble vitamins. Cream soups offer an excellent carrier for these.
* Anyone working in high heat, or hard enough to sweat a lot, will need to replace electrolytes. This hits harder in people who already need extra trace elements. Cook with ingredients that offer salt and minerals. Avoid alcohol and other dehydrating ingredients.
* Minimize or omit ingredients like plain corn that can tie up nutrients. Nixtamalized corn (hominy, masa) or other modified ingredients are better.
* Primals may need a diet suited to their nonhuman species. Some other people also have allergies, aversions, or special dietary needs. If something makes you feel bad, don't eat it!
The comments under "Recipes to Feed a Crowd" include an algorithm for mass-quantity maximum-access soup made with hypoallergenic ingredients and attention to some common religious restrictions.
Cooking Oils and Fats
Cooking oils and fats add calories, carry flavor, and some also provide vitamins.
High Smoke Point
These have a high smoke point and can be used to sauté aromatics or brown meat at the beginning. 2 tablespoons is usually enough.
* Avocado oil (refined)
* Coconut oil
* Ghee (clarified butter)
* Mustard oil
* Olive oil (refined)
* Peanut oil (refined)
* Red palm oil
* Sunflower oil
Low Smoke Point
These have a lower smoke point, but can be added later for flavor and calories. For many oils 1-2 tablespoons is enough. Sesame oil may only need 1 teaspoon or so. Bacon grease can go anywhere from 1 tablespoon to about 1/2 cup; use less with other seasonings, more if it's all you have to flavor a pot of bean soup. Half a cup to a cup of fatty meat trimmings, or a hand-sized slab of fatty skin, will season a pot of soup.
* Bacon grease (some people sauté in this anyway)
* Fatty beef trimmings
* Fatty pork skin or rind
* Full-flavor olive oil (preferably extra-virgin)
* Herb-infused oil (usually olive oil)
* Sesame oil (unrefined)
Aromatics
Aromatics punch up the flavor of a soup. The best way to activate them is to sauté them in about 2 tablespoons of heat-resistant oil or fat at the beginning, until they color and start to soften, then add other ingredients. If you are dumping everything into a slow cooker, however, you can just add the aromatics with everything else. Choose 1-3 aromatics for a pot of soup. If cooking in small quantities, either use small aromatics (like a shallot instead of an onion) or get a freezer bag of some trinity so you can scoop out just what you need.
Individual Aromatics
* 1 onion (diced or cut into half-rounds that will break into crescents)
* 2 shallots (diced)
* 2 cloves of garlic (minced or pressed) OR 1 tablespoon of garlic paste
* 1-2 leeks (white and light green parts sliced)
* 3-6 green onions (white and light green parts sliced)
* 1 fennel bulb (sliced)
* 1 carrot (shredded, diced, or sliced)
* 1 thumb of fresh ginger root (minced or grated) OR 1 tablespoon ginger paste
* 4-inch piece of lemongrass (minced)
* 1-3 small chili peppers OR 1 hot pepper (minced if fresh, crumbled if dry)
* 1 small, meaty tomato (chopped)
* 1 celeriac root (diced)
Popular Aromatic Blends
* 1/8 to 1/4 cup Asian trinity (minced ginger, garlic, and green onions)
* 1/4 to 1/2 cup Cajun holy trinity (diced onions, celery, and green bell peppers)
* 1/8 to 1/4 cup Indian curry base (diced onions, ginger, and chili peppers)
* 1/4 to 1/2 cup French mirepoix (diced onions, celery, and carrots)
* 1/4 to 1/2 cup Hispanic sofrito (diced onions, garlic, and tomatoes)
* 1/8 cup Thai curry base (diced shallots, garlic, chili peppers, and lemongrass)
* Vampire Blast (1 head of garlic minced, 1 onion chopped, 2 leeks sliced, 2 shallots chopped; sauté in 3-4 tablespoons of oil)
* 1 sweet onion, 1 meaty tomato, and a pinch of hing (asafoetida)
* about 1 tablespoon each minced ginger root and garlic cloves
* about 1 tablespoon each minced ginger root and lemongrass
Funkeners
There is a small set of seasonings with a pungent, funky smell that adds great depth to dishes and prevents them from tasting insipid. Most are alliums: garlic, leeks, onions, shallots, etc. A few come from other categories, such as hing (asafoetida) and anchovy salt. These things reek. Use just a pinch in powder form; fresh alliums are usually minced or chopped and have their own measurement recommendations.
Liquids
Use about 8 cups of liquid for a pot of soup, or 2 cups of liquid per person. A thick soup may need less. One starting with dry legumes or grains may need more. You can mix different liquids; many soups combine broth or stock with a thickener.
Cream bases hold more calories than most broth bases. For a smooth creamy soup, run it through a blender or use an immersion blender after cooking. Denser ingredients are often used in smaller quantities with a thinner one.
* Whole dairy milk or half-and-half
* Heavy whipping cream
* Coconut milk or coconut cream
Other creamy ingredients may be added to thicken the soup.
* Roux (butter and flour)
* Potato starch
* Other starchy vegetable puree, powder, or flakes
* Tomato sauce or paste
* Nutritional yeast
* Cheese
* Avocado
* Nut butter
Stock holds more vitamins and minerals than broth. Use this if you want high-nutrient but not necessarily high-calorie soup.
* Good stock is made with bones and vegetables, and will gel when cold.
* Make stock with a splash of vinegar or other acid to extract more calcium from the bones.
* Use sea salt or mineral salt, especially if exercising hard, in hot weather, and/or for people who burn trace nutrients faster.
For a vegetarian/vegan base, use vegetable broth made with high-nutrient plants.
* Bok choy, Swiss chard, or spinach
* Red bell peppers, carrots, or tomatoes
* Green onions or leeks (white, light green, and dark green parts)
Water can be used to extend ingredients or thin a soup that's too thick, but it does not offer calories or more than a few minerals as a soup base. Favor nutritious liquids instead.
Protein
Soups often combine meat and plant proteins, but either works alone. Most meats benefit from browning before they get thrown into soup. However, this step is optional. Also leftover meat works when added toward the end of cooking. Leaving the bone in meat adds both flavor and nutrients, but can be a nuisance to pick out later; one big bone is easier to find than many small ones. Dry beans, peas, lentils, or other pulses should be soaked overnight, or quick-soaked, before adding them to the soup.
Typical amounts of protein per pot of soup include one of these options:
12 ounces of chicken, pork, beef, or other plain meat
4 large sausages (chicken, turkey, or pork)
1-2 ham hocks
3-4 ounces of jerky (several large strips)
1 package of bacon (8-12 ounces)
1 package of tofu (8-14 ounces)
2 cans of pulses OR about 1 cup of dried pulses (which should be presoaked)
8-12 ounces of assorted proteins
Protein per person based on dietary goals:
Low protein = up to 2 ounces
Average protein = 3-6 ounces
High protein = 8-12 ounces
Pure proteins contain little else. Use these to support muscle growth without adding extra fat, carbs, or calories.
* Chicken breast (skinless, boneless)
* Cod
* Crab
* Egg white
* Haddock
* Shrimp
* Tuna
* Venison
Lean proteins have only a little fat. These are good for most uses.
* Beef (eye round roast, top round roast, sirloin, chuck shoulder, cubed steak)
* Bison
* Chicken thigh (skinless, boneless)
* Edamame
* Lamb (loin chops, leg)
* Oysters
* Pork (tenderloin, boneless loin roast, boneless loin chops)
* Seitan
* Tofu
* Turkey
Fatty meats and other products include both fat and protein. Adding a small amount of these can really boost flavor; in large amounts they cram calories.
* Cured pork (bacon, sausage, ham, or salt pork)
* Eggs (whole)
* Fatty beef (New York strip steak, ribeye, Delmonico steak, brisket, chuck roast)
* Fatty pork (picnic shoulder, pork butt, pork belly)
* Oily fish like salmon, herring, or sardines
* Peanuts
* Cheese
High-carb proteins include carbohydrates that digest faster than protein or fat. Many of these also have plenty of fiber. Most pulses fit here. Plant proteins are ideal for vegan or vegetarian soups, and combine well with meat in omnivore soups.
* Beans
* Buckwheat
* Chickpeas
* Green peas (dried)
* Lentils
* Quinoa
* Milk (whole dairy)
* Plant milks (rice milk, oat milk, etc.)
Combine different types of protein in soup for better flavor and nutrients.
* Bacon and split peas
* Bacon, sausage, and ham
* Bacon, sausage, crab, and shrimp
* Bacon and venison
* Beans and rice
* Bison and venison
* Chicken and peanuts
* Crab, shrimp, and fish(es)
* Ham and beans
* Lentils and rice
* Many-bean soup mix (5-bean, 9-bean, 13-bean, 15-bean, 21-bean, etc.)
* Red beans, rice, and Andouille sausage
* Sausage and beef
* Tofu and beans
Grains and Pasta
Whole grains, or pasta made with whole-grain flour, have more nutrients and fiber than refined grains or pasta made with refined flour. Pasta made with legumes or vegetables has somewhat different nutrients but is also good; you can make or buy a whole rainbow of pastas. Generally, use smaller pasta or grains in lighter soup where other ingredients are diced small, and use larger pasta or beans in thicker or chunkier soup. Choose one pasta or grain for the soup.
Soup can also be served in a bread bowl, preferably whole wheat or multigrain, for extra nutrients.
For precooked ingredients, use 1 cup grain or 8 ounces pasta. For dry ingredients, use 1/3 to 1/2 cup grain. Use 1/2 to 1 cup smaller pasta or 1 to 2 cups larger pasta. Per person, figure about an ounce dry or 1/2 cup cooked; this is a great opportunity to use up leftovers, because cooked is easier to measure accurately. When using dry ingredients, keep an eye on the liquid level in case you need to add more.
Most whole grains and large dry pasta need to cook for a while and should be added earlier in the cooking process, according to their timing requirements.
Most rolled grains, some softer grains, and small to medium dry pasta need less cooking time and should be added near the end.
Precooked grains and precooked or refrigerated pasta should be stirred in shortly before serving, just long enough to warm through. This makes it easier to measure the exact amount meant for the finished soup, and there is less risk of it getting soggy. Mixes such as multigrain rice or ancient grains are best precooked, as they can be finicky.
Slow-cooking grains:
Barley, pearled (40 minutes)
Barley, whole (50 minutes)
Kamut (40 minutes)
Rice, long brown or brown basmati (45 minutes)
Quick-cooking grains:
Buckwheat (15 minutes)
Hemp seeds (20 minutes whole, less for hearts)
Quinoa (20 minutes)
Rice, short or long white (15 minutes)
Rolled oats (15 minutes)
Teff (20 minutes)
Dry Pasta:
Alfabeti letters (5-9 minutes)
Anelli rings (7-10 minutes)
Chuka soba, Japanese curly noodles (4-5 minutes)
Egg noodles (8-10 minutes)
Elbow macaroni (8-10 minutes)
Farfalle bows (13-15 minutes)
Fusilli spirals (11-13 minutes)
Orzo bits (8-10 minutes)
Penne tubes (9-14 minutes)
Rigatoni tubes (12-15 minutes)
Risoni bits (4-6 minutes)
Shells, small to medium (9-11 minutes)
Stelline stars (5-6 minutes)
Wagon wheels (10-12)
Vegetables
Most soups include vegetables; some soups focus entirely on them without proteins, grains, or other chunky ingredients. If you are concerned about the texture of vegetables, add them in stages. This allows hard vegetables to cook longer than soft vegetables. However, you can just dump everything together, especially if you choose vegetables with similar cooking times. Texture is much less of an issue if you plan to puree everything together.
Soup can also be served in a vegetable bowl, typically baked pie pumpkin or acorn squash, for extra nutrients.
Vegetables that come in multiple colors (tomatoes, potatoes, peppers, etc.) often have different nutrients per color. Use a rainbow assortment to maximize diversity of nutrients.
Aim for about 1-2 servings of vegetables per person in soup. For most vegetables, 1 serving is 1/2 cup. If you need smaller portions than you can easily find fresh, then consider using frozen or dehydrated vegetables so you can scoop out just what you need.
Hard Vegetables
These tough plants take longer to cook, and benefit from being added earlier in the process. If you use canned or frozen ones, they cook faster. Choose 2 hard vegetables if also using soft vegetables, or 3-5 if using all hard vegetables.
* 2-3 carrots (shredded, diced, or sliced)
* 1 kohlrabi, cubed
* 1-3 potatoes, cubed OR 1-3 cups fingerling or baby potatoes, chopped
* 1 rutabaga, cubed
* 1 sweet potato, cubed
* 1-2 cups cubes of pumpkin or other large winter squash
* 1 large turnip cubed OR 1 cup baby turnips, halved or quartered
* 1 small winter squash, cubed or sliced (any kind)
Soft Vegetables
These tender plants cook faster, and benefit from being added later in the process. If you use canned or frozen ones, those take even less time. Choose 2-3 soft vegetables if also using hard vegetables, or 3-5 if using all soft vegetables.
* 6-12 asparagus stalks, chopped
* 1-3 bell peppers, chopped (any color or mixed colors)
* 1 head broccoli, broken into florets, stems chopped
* 1 head cauliflower, broken into florets, stems chopped
* 8 ounces fresh mushrooms, sliced OR 1/2 cup chopped dried mushrooms (especially shiitake, maitake, or reishi)
* 1 cup okra, chopped
* 1 cup fresh shelled peas OR 8 ounces sugar-snap peas
* 1 large or several small tomatoes, chopped
* 2 small zucchini or other summer squash, sliced
Greens
Optional greens add few calories but many vitamins and minerals. Use 2-3 cups, or whatever size package you can get, per pot of soup.
Aim for about 1-2 servings of vegetables per person in soup. For most fresh greens, 1 serving is 1 cup. The leaves shrink down a lot in cooking, and they puree beautifully. If you need smaller portions than you can easily find fresh, then consider using frozen or dehydrated greens so you can scoop out just what you need. Parsley and cilantro flakes are readily available in big jars and work well in many soups; use 1/4 to 1/2 cup per pot or 1 teaspoon to 1 tablespoon per person.
If using baby greens or otherwise tender leaves, add them at the end and stir for 1-3 minutes until wilted.
If using mature greens with tough stalks and leathery leaves, separate the stalks from the leaves. Chop the stalks and add them with hard vegetables for a longer cooking time. Chop or shred the leaves, then add them near the end and stir until wilted, about 4-7 minutes.
"Greens" actually come in various colors, each with a slightly different nutrient profile. It helps to include a mix of dark green, red, yellow, and white "greens." Beet tops, kale, and Swiss chard are among the most colorful. Bok choy has big white stems and green leaves.
Dark leafy greens include:
* Beet greens
* Bok choy
* Chives
* Cilantro
* Collard greens
* Dandelion greens
* Kale
* Mustard greens
* Parsley
* Spinach
* Swiss chard
* Turnip greens
* Watercress
Popular Vegetable Combinations
Bouillabaisse: red bell peppers, onions or leeks, celery, tomatoes, potatoes, and fennel bulb
Caldo Verde: dark leafy greens (collards, kale, or mustard greens), potatoes, and onions
Carrot Soup: carrots, onions, potatoes; blends well with most root vegetables
Chicken and Vegetable Soup: carrots, onions or leeks, celery, tomatoes, squash, and kale
Cream of Mushroom Soup: mushrooms and onions
Gumbo: okra, celery, bell peppers, and onions
Hodge-Podge: peas, beans, turnips, carrots, celery, spring onions, and cauliflower
Kesäkeitto: potatoes, carrots, peas, and cauliflower
Leek Soup: potatoes and leeks
Manhattan Clam Chowder: tomatoes, onions, celery, and green bell peppers
Minestrone: onions, carrots, celery, tomatoes, and beans
Mulligatawny: onions, carrots, mushrooms, chile peppers, and spinach
Peanut Soup: peanuts, dark leafy greens (collards or spinach), sweet potato, onions, and hot peppers
Pho: bean sprouts and onions
Potato Soup: potatoes (often several types), onions, leeks, chives
Seafood Cioppino: tomatoes and onions
Spinach Soup: spinach, green onion, carrot, celery, tomatoes, and potatoes
Split Pea Soup: peas, carrots, and onions
Spring Soup: asparagus, peas, and fennel
Summer Vegetable Soup: onions, bell peppers, tomatoes, carrots, broccoli, zucchini or summer squash
Tortilla Soup: tomatoes, onions, chile peppers; garnished with avocado
Vichyssoise: leeks, onions, and potatoes
Watercress Soup: watercress, spinach, potatoes, leeks, celery, and turnips
Winter Vegetable Soup: onions, carrots, potatoes, sweet potatoes, beans, winter squash, and winter greens (kale, collards, etc.)
Zuppa Toscana: kale, zucchini, potatoes, carrots, onion, celery, tomato pulp, and cannellini beans
Over the Rainbow Soup
Combine 3-5 multicolored vegetables:
* Autumn Acorn Blend winter squash
* 'Bright Lights' Swiss chard
* Heirloom cherry tomato mix
* Multicolor potatoes
* 'Paprika' sweet bell pepper mixed colors
* Rainbow carrots
This is especially good with a multicolor grain, legume, or pasta blend:
* Ancient grains
* Long grain and wild rice mix
* Many-bean soup mix
* Rainbow pasta
* Tricolor rice
Seasonings
Seasonings provide much of the flavor in soup. Some also add valuable nutrients.
Most soups benefit from a bay leaf, which is optional and doesn't count as one of the assorted spices below.
Salt
For no or low-salt cooking:
* Use no-salt broth or stock.
* Omit salt and increase other seasonings, especially hot spices.
* Replace salt with umami powder, such as ground mixed mushrooms.
* Use seaweed flakes instead of salt.
* Add only one scant pinch of salt per person.
* Use low-salt broth or stock instead of loose salt.
* Use a small amount of salty meat (like bacon) or plants (like olives) instead of loose salt.
* Use a small amount of a salty condiment (like soy sauce) instead of loose salt.
* Rinse canned beans before adding them. Choose no-salt or low-salt brands.
* Minimize use of very starchy ingredients (potatoes, beans, etc.) that taste bland with little or no salt. Emphasize highly flavored ingredients like alliums and peppers.
* Use fat to carry flavors, especially infused oils. Red palm oil is a profound flavor enhancer that works similarly to salt. Use fat-soluble spices like red pepper flakes and simmer them in oil or ghee to bloom the flavors.
For standard cooking:
* Use 1/2 teaspoon salt in a pot of soup, or one pinch per person.
* If using other salty ingredients, reduce salt to 1/4 teaspoon.
* Lots of starchy ingredients (potatoes, beans, etc.) may need more salt.
* Rinse canned beans before adding them, and choose low-salt brands.
* Use sea salt or mineral salt for extra trace elements.
* Use specialty salt (like smoked salt) to enhance flavor.
For high-salt cooking:
* Use 1 teaspoon salt in a pot of soup, or a two-fingered pinch per person.
* Choose dark mineral salt, Hawaiian red salt, and/or sea salt for maximum trace elements.
* A blend of seaweed flakes and sea salt gives plentiful minerals.
* Cook with salty meats like bacon or salt-cured fish.
* Cook with salty condiments like soy sauce or oyster sauce.
* Don't rinse canned beans before adding them, and choose full-salt brands.
* Offer salty toppings or sides like cheese, pickled vegetables, olives, or pretzels.
* If you oversalt the soup, you can add a chopped potato to soak up the extra. A small amount of lemon juice or cream can mask the saltiness.
Pepper
Use peppery spices to adjust heat level in a pot of soup, 1/4 teaspoon for mild, 1/2 teaspoon for regular, 1 teaspoon for bold. These have more kick when ground fresh, but can be used preground or whole. You can also use 1/4 to 1/2 teaspoon of pepper oil, pepper paste, or hot curry paste. Add a small amount first, taste, and then add more if needed. Per person, use a small or large pinch to taste.
If you overspice the soup, you can add a chopped potato to soak up the extra. In tropical cuisines like Indian, coconut milk or coconut cream also works great to blunt spiciness, and this can be done in individual bowls of soup. Yogurt works similarly on a somewhat broader range of soup styles.
Peppery Spices
* Black peppercorns
* Mixed peppercorns
* Rose baises "pink peppercorns"
* Sichuan "peppercorns"
* Red pepper flakes
* Grains of paradise
Seasoning per pot of soup:
Choose 1 tablespoon of spice blend OR combine about 1 teaspoon each of about 3 spices. You may want less of very bold spices or more of milder ones.
Seasoning per person:
1/4 to 1/2 teaspoon of spice blend OR combine 1 pinch each of 3 spices. Use a smaller pinch for bold spices and a larger pinch for milder ones.
Spice blends:
* Baharat
* Berbere
* Chili Powder
* Chinese Five Spice
* Creole Seasoning
* Dukkah
* Garam Masala
* Herbs de Provence
* Italian Herb Blend
* Jerk Spice
* Moroccan Chermoula
* Old Bay
* Ras el Hanout
* Sazón
* Taco Seasoning
* Za'atar
Individual herbs and spices:
* Basil (1+ teaspoon)
* Cardamom (1 teaspoon)
* Cayenne (1/4 to 1/2 teaspoon)
* Cinnamon (1/4 to 1/2 teaspoon)
* Coriander seed (1 teaspoon)
* Cumin (1 teaspoon)
* Dill weed or dill seed (1 teaspoon)
* Ginger (1 teaspoon)
* Juniper berries (2-4 berries)
* Fennel seed (1/4 to 1/2 teaspoon)
* Oregano (1+ teaspoon)
* Paprika, sweet, hot, or smoked (1/4 to 1/2 teaspoon)
* Rosemary (1/4 to 1/2 teaspoon)
* Sage (1/2 to 1 teaspoon)
* Thyme (1+ teaspoon)
* Turmeric (1/4 to 1/2 teaspoon)
Warming Spices
These boost body temperature and promote sweating.
basil, black pepper, cardamom, cayenne, cinnamon, clove, cumin, garlic, ginger, oregano, thyme, turmeric
Digestive Spices
These stimulate digestion and break down fatty foods.
cardamom, cayenne, cinnamon, cumin, dill, fennel seed, ginger, rosemary, sage, thyme, turmeric
Like aromatics, hard spices can also be sautéed in oil, either at the beginning or poured over the top of the soup as a finishing touch. Pungent spices like chile peppers and peppercorns are often featured this way. In India, this is called a tadka and used to top many dishes.
Condiments
If you wish, add one condiment to a pot of soup. Per person, a few drops of most condiments is plenty; for barbecue sauce, use 1 teaspoon to 1 tablespoon.
* 1/8 to 1/4 cup barbecue sauce
* 1/4 to 1/2 teaspoon of liquid smoke
* 1 tablespoon molasses, honey, or maple syrup
* 1/8 to 1/4 cup pesto
* 1 teaspoon of soy sauce, oyster sauce, or fish sauce
* 1 tablespoon of steak sauce
* 1 teaspoon of Worcestershire sauce
Toppings
Top soup with high-calorie and/or high-nutrient extras.
* Fried or caramelized onions
* Chopped tomatoes, bell peppers, or other vegetables
* Chopped parsley, cilantro, or chives
* Chiffonade of basil, sage, mint, spinach, collards, kale, or Swiss chard
* Microgreens or sprouts
* Croutons or oyster crackers
* Cornbread or biscuits
* Grated cheese or cheese crisps (dairy)
* Heavy cream, sour cream, crème fraîche, or yogurt (dairy)
* Plant-based sour cream, yogurt, or cheese equivalents
* Bacon bits, diced ham, or chicharrones
* Avocado or coconut chunks
* Citrus zest or curls
* Sliced or chopped eggs
* Sliced or chopped nuts
* Crispy fried tofu cubes
Simplified Summary of Ingredients
2 tablespoons oil
1-3 aromatics
8 cups liquid per pot OR 2 cups per person
8-12 ounces protein per pot OR 3-6 ounces per person
1/2 to 1 cup grain or pasta per pot OR 1 ounce dry OR 1/2 cup cooked per person
2 hard vegetables and 3 soft vegetables OR 1-2 servings per person
1-2 cups of greens (optional)
1 pinch to 1 teaspoon salt OR 1 pinch per person
1/4 to 1/2 teaspoon pepper OR 1 pinch per person
1 tablespoon spices per pot OR 1/4 to 1/2 teaspoon per person
1 condiment (optional, amount varies)
toppings (optional, amount varies)
Cooking Methods
Soup can be cooked at fast, average, or slow speed in various ways. Also, people may prefer the ingredients soft, tender, or al dente. These differences, along with the amount and type of ingredients, affect how long it takes. Taste as you go to determine when the soup is done.
Quick Cooking
Use a saucepan for quick cooking when people need food soon. This typically takes less than 30 minutes.
* Use dried or paste aromatics to save time, and add them with the other seasonings.
* Choose canned or leftover vegetables and legumes.
* Use leftover grains or refrigerated pasta.
* If adding meat, it should be precooked.
* Heat liquid to boiling. Add other ingredients and seasonings, then bring liquid back up to a simmer. Turn down heat and simmer until everything is warmed through and flavorful, about 10-15 minutes.
* If using leafy greens, add just before serving and stir until wilted, 1-3 minutes.
* Choose premade toppings like croutons or yogurt to save time.
* Test flavor and adjust seasonings if necessary, then serve.
Average Cooking
Use a stock pot for average cooking. This usually takes about an hour, sometimes more, depending on ingredients.
* Turn stove on High and place a large stock pot on the burner.
* Add 2 tablespoons of oil or other fat and up to 1/2 cup of aromatics.
* Sauté until aromatics begin to change color and get tender.
* If using raw meat, add that and cook until just browned.
* Add hard vegetables or tough stems; cook until they brown and soften.
* If using slow-cooking grains, add those now.
* Stir in seasonings.
* Pour in liquid and simmer for 10-15 minutes, or longer based on grains. Adjust heat if necessary.
* If using quick-cooking grains or pasta, add those according to their cooking time.
* Add soft vegetables and simmer for 5-10 minutes until tender
* Test flavor and adjust seasonings if necessary.
* If using precooked meat, add that and simmer for 5 minutes.
* If using precooked pasta or grains, or canned beans, add that and simmer for 5 minutes.
* If using leafy greens, add just before serving and stir until wilted, 1-3 minutes.
* Test flavor and adjust seasonings if necessary, then serve.
Slow Cooking
Use a slow cooker to fill the room with comforting smells for hours.
* Choose fresh vegetables.
* Use dry, presoaked pulses; use dry grains.
* If using meat, it should be raw or just browned for flavor.
* Pour in the liquid and turn the slow cooker on.
* Add the other ingredients and put the lid on.
* Cook on High for 4-5 hours or on Low for 6-8 hours.
* Check flavor about an hour before serving and adjust seasonings if needed.
* If using leafy greens, add just before serving and stir until wilted, 1-3 minutes.
* Test flavor and adjust seasonings if necessary, then serve.
~ ~ ~
High-Calorie Soups
High-Protein Soups
Healthy High-Fat Foods
5 Superfoods for Soups
Nutrient-Dense Foods
Nutrient-Dense Vegetables
Healthiest Vegetables
Plant milks and other dairy substitutes can be used in soups.
Find cuts of lean beef, lean lamb, and lean pork.
There are fatty cuts of beef steak, beef roast, and pork.
Many-bean mixes come in many sizes; the most common have 3, 5 , 9, 13, 15 or 19 beans. You can make your own bean soup mix with spices. These are just a few of the Indian pulses.
Know how to cook grains and legumes, and how to convert dry to cooked.
Learn how to cook pasta for soup. Pastina is any tiny pasta. Understand when to use which type of pasta.
Alphabet soup can also be done in Chinese, Cyrillic, Runes, or other shapes. A 3D pasta printer can make even more intricate shapes.
Pasta comes in many shapes, which can be made by hand or by machines. These can be colored in rainbow shades or even more colors.
Spice blends come in a wide range.
Healing spices have many benefits. All the herbs and spices featured here are on some healing list.
Seaweed comes in flakes and powders.
This chart shows which herbs go with which foods. There are many such charts. Get the biggest one you can find and hang it on your refrigerator. By using the rows and columns to cross-reference, you can find combinations of herbs and vegetables that taste good together. This is a great resources for soups and crockpots.
Chiffonade means cut into narrow ribbons, used for large herbs and leafy vegetables. You can cook it in the soup or put it on top as a garnish.
Many nuts work well in soups, some inside and others sprinkled on top.
~ ~ ~
Dal Sarvesh
Sarvesh is a name of Vishnu that means "He who controls everything." So Dal Sarvesh loosely means "Everything Bean Curry." It is made with as many different pulses as possible -- usually more than a dozen -- and a great many spices too.
A masala is a spice blend. India has many different ones, including things like Dansak Masala and Mixed Masala Dal for legumes. You can find some for sale. Storebought versions tend to have fewer and cheaper spices, so homemade versions often taste better.
This is a shadrasa masala, containing the six tastes of Ayurveda. That combination makes things magically delicious.
Dal Masala
1 tablespoon dried cilantro
1 teaspoon ground coriander
1 teaspoon ground ginger
1 teaspoon sea salt
1/2 teaspoon ground black pepper
1/2 teaspoon fennel seeds
1/2 teaspoon fenugreek seeds
1/2 teaspoon ground cumin
1/2 teaspoon ground turmeric
1/2 teaspoon onion flakes
1/2 teaspoon paprika
1/2 teaspoon sesame seeds
1/4 teaspoon amchur (green mango powder)
1/4 teaspoon garlic powder
1/4 teaspoon ground cloves
1/4 teaspoon red chili pepper
pinch of hing powder (asafoetida)
seeds of 6 green cardamom pods
You can make Dal Sarvesh with just a tablespoon of dal masala per cup of dried many-bean mix, some water, and a blob of ghee -- very convenient for camping or other storage situations. It's easy to adjust the amount of seasoning up or down depending on how intense you want it. If you presoak the beans, they cook faster. Preferably, once the beans have softened, add a few extra ingredients to dress it up more:
broth for cooking, or add a Maggi cube or bullion to water
1 tomato, chopped OR 1/8 cup tomato puree OR 1 tablespoon tomato paste
1 onion, diced
1 thumb of ginger, minced OR 1 tablespoon ginger paste
2 garlic cloves, minced OR 1 tablespoon garlic paste
1-3 chilies, chopped OR 1/4 to 1/2 teaspoon chili paste (if you want it hotter)
Optional Tadka (Hot Topping)
Melt 3 tablespoons ghee. Add 1/2 teaspoon whole coriander seeds, 1/4 teaspoon whole cumin seeds, and 1/4 teaspoon red pepper flakes. Heat together until the ghee colors, then pour over the top of the soup.
Optional Cold Topping
Blob on 1/4 cup of plain yogurt, then sprinkle with 1/4 cup chopped cilantro.
(no subject)
Date: 2021-05-16 03:31 pm (UTC)Corn and milk are ... I think the term is complimentary proteins? It was listed in Diet for a Small Planet.
Well ...
Date: 2021-05-16 07:44 pm (UTC)For a regular person with a widely varied diet, this is not a problem, they can get niacin somewhere else. But in a corn-heavy diet, it ruins health; and since some people with superpowers burn more nutrients, you don't want to feed them binding foods.
Happily, hominy is awesome in soup. Our "Bambi Stew" uses hominy, cilantro flakes, and tomatillos with ground venison.
Re: Well ...
Date: 2021-05-17 04:10 am (UTC)And I don't mean the giant bug part...
(no subject)
Date: 2021-05-16 05:36 pm (UTC)I just break off as much as I need from a layer and crumble it into the liquid. I stick the opened package into a ziplock bag until I need more.
Thoughts
Date: 2021-05-16 07:26 pm (UTC)I have thought about trying some of the "seaweed seasoning" stuff. I tried fresh seaweed in a buffet restaurant once, but it was inedibly salty. :(
Re: Thoughts
Date: 2021-05-16 08:37 pm (UTC)So I just find an edge of the current top sheet or two, and break of a piece (which will have several layers to it). Then "crumble" the result into smaller pieces.
Re: Thoughts
Date: 2021-05-16 10:09 pm (UTC)(no subject)
Date: 2021-05-16 08:35 pm (UTC)Thoughts
Date: 2021-05-16 10:30 pm (UTC):D
>> and relatively high burn for someone from hereabouts who doesn't typically do heavy labor and doesn't have any (obvious) superpowers. <<
Not all superpowers are obvious. There's a surprising number of them in this world, people just don't call them that.
>> This looks very similar to the algorithm it uses for soup except that it tends to go heavy on the leafy greens (like three or four kinds) and does a clear broth but will mix three or four kinds of protein (chicken thighs, sausage/bacon, and some kind of beef is really common). <<
Yeah, that works.
Good approaches for viviphagous people:
* Use freshly slain meat
* Use fresh produce, especially green leaves added near the end
* Top with microgreens, sprouts, or chopped herbs
* Top with yogurt, sour cream, pickled vegetables, or another live culture
Vitamix has a 5-minute "soup" function that heats the contents, but doesn't actually cook them. We only use it for beverages -- it makes awesome hot chocolate or mulled cider -- but if someone wants almost-raw soup that would work great.
Re: Thoughts
Date: 2021-05-17 12:52 am (UTC)We are lucky to have a really great local butcher shop. It's not -quite- freshly slain but definitely better than what you typically see at the grocery store.
Whatever kind of fresh herbs are available typically feature as part of the vegetable content.
Last week the butcher had ramps. (They have a small produce section where they mostly sell local stuff. And local milk in reusable/returnable glass bottles.)
Re: Thoughts
Date: 2021-05-17 01:48 am (UTC)It works for anything that needs to be turned into paste, puree, or liquid; and it can be used for heating liquid. You can make sorbet by throwing in frozen fruit. My partner was a fan for years and wanted one. I thought we'd play with it for a few weeks and then forget about it, but over a year later we still use it about every other day. It's an expensive investment, but for us very worthwhile. If you have a soup lover, it seems like a very good bet.
https://www.vitamix.com/us/en_us/what-you-can-make/hot-soups
>> We are lucky to have a really great local butcher shop. It's not -quite- freshly slain but definitely better than what you typically see at the grocery store. <<
Awesome.
Basically, the closer to live, the better.
* Still alive (fresh fruit, yogurt, etc.)
* Freshly slain (most just-cooked produce or seafood take from a tank)
* Refrigerated and shipped, but unfrozen
* Frozen and thawed, but still whole
* Preserved other than pickling (canned, dried)
* Ultra-processed (lifeless Chow)
>> Whatever kind of fresh herbs are available typically feature as part of the vegetable content.<<
Excellent plan.
>> Last week the butcher had ramps. (They have a small produce section where they mostly sell local stuff. And local milk in reusable/returnable glass bottles.) <<
That is so awesome.
(no subject)
Date: 2021-05-17 07:07 pm (UTC)Well ...
Date: 2021-05-17 07:44 pm (UTC)* cheesy popcorn on tomato soup
* spicy popcorn on cream soup
* bacon popcorn on bean soup