Super Soups

Bone up - Creamy Potato, Kale, and Leek Soup
This soup's thick, smooth texture usually comes from full-fat milk or, even worse, cheese and heavy cream. But we created a recipe you can gobble without guilt. By using 1 percent milk and mashing the potatoes, you get all that creamy goodness without all the fat. And you'll still score loads of bone-building calcium from both the milk and the leafy green kale.
Prep time: 5 minutes Cook time: 17 minutes
1 lb red potatoes, unpeeled
1 Tbsp canola oil
3 c (6 oz) kale, chopped and tightly packed
3 c leek, white and pale-green parts, chopped (2 medium leeks)
1/2 tsp salt
3 c 1 percent milk
*1/4 tsp ground nutmeg
Ground black pepper
1. Cut potatoes into golf-ball-size pieces and place on a microwavable plate. Cover with waxed paper. Cook on high, rotating occasionally, until tender, about 6 minutes.2. Meanwhile, in pot, heat oil for 1 minute over medium heat. Add kale, leek, and salt. Stir. Cover and cook, stirring occasionally, until softened, about 5 minutes.3. Add milk, potatoes, and nutmeg. Reduce heat to medium-low. With potato masher or back of a large spoon, smash potatoes into small chunks. Simmer until flavors blend, about 5 minutes. Sprinkle each serving with pepper to taste.
Makes 4 servings. Per serving: 254 calories, 6 g fat (1.5 g saturated), 413 mg sodium, 42 g carbs, 4 g fiber, 11 g protein
*Tip If you prefer your soup on the thinner side, add a half-cup more milk.

Happy Meal - Turkey, Barley, and Greens Soup
Ladle sunshine into dreary winter nights with this mood-lifting mix of lean protein (turkey) and soluble fiber (barley). Eaten together, they ensure that blood-sugar levels stay nice and steady, so you don't have a manic high followed by a six-story drop. Peppery mustard greens add a touch of spice and provide folate, which helps crank out more serotonin -- one of the brain chemicals that drive your joie de vivre.
Prep time: 5 minutes Cook time: 20 minutes
1 Tbsp canola oil
1 c onion, chopped
1 c carrot, chopped
8 oz ground turkey breast
11/2 tsp poultry seasoning
*1/2 tsp ground black pepper
3/4 c quick-cooking barley
4 c fat-free reduced-sodium chicken broth
2 c water
2 c (4 oz) mustard greens, coarsely chopped
1. Heat oil in pot over medium heat. Add onion and carrot. Cover and sauté, stirring occasionally, until vegetables are lightly browned, about 5 minutes.2. Increase heat to high and add turkey, poultry seasoning, salt to taste, and pepper. Sauté, breaking turkey into small chunks, until meat is no longer pink, about 3 minutes.3. Add barley. Cook, stirring, for 2 minutes. Add broth and water. Bring to boil.4. Reduce heat to simmer and add greens. Simmer until barley is cooked, about 10 minutes.
Makes 4 servings. Per serving: 267 calories, 5 g fat (0.5 g saturated), 520 mg sodium, 38 g carbs, 8 g fiber, 20 g protein
*Tip Poultry seasoning is a blend of dried herbs. Dried sage works just as well.

Endless Energy - Southwest Bean Potage
Vegetarian meals can be super healthy, but they often wimp out when it comes to conquering hunger pangs and fueling you to function 18 hours a day. Not this baby! Pinto beans and pumpkin seeds explode with fiber (10 grams!) to keep your tummy happy. The soup's energy-boosting iron grants you superwoman-like powers (or at least helps keep you awake past 9). And loaded with vitamin C, red peppers allow your body to absorb more of that iron, for an extra jolt.
Prep time: 5 minutes Cook time: 17 minutes
1 Tbsp sunflower oil
2 c onion and red bell pepper, chopped
*1 Tbsp garlic, minced
2 tsp ground cumin
1/2 teaspoon salt1 can (15 oz) pumpkin
1 can (15.5 oz) pinto beans, rinsed and drained
4 c fat-free reduced-sodium vegetable broth
2 c (2 ounces) baby-spinach leaves, shredded
*4 tsp chopped roasted pumpkin seeds
4 lime wedges or sherry vinegar (optional)
1. Heat oil in pot over medium heat. Add onion, pepper, garlic, cumin, and salt. Cover and sauté, stirring occasionally, until onion is softened, about 5 minutes.2. Add pumpkin, pinto beans, and broth. Simmer 10 minutes to let flavors blend.3. Stir in spinach. Cook 2 minutes to wilt. Sprinkle seeds on each serving. Serve with lime wedges or a few drops of vinegar to taste.
Makes 4 servings. Per serving: 231 calories, 7 g fat (1 g saturated), 724 mg sodium, 36 g carbs, 10 g fiber, 9 g protein