Emily Johnson
Cream of mushroom soup is a versatile ingredient used in casseroles, sauces, and as a standalone meal. While it is a convenient option, the canned variety is often considered bland and overly salty. However, it is possible to make a healthier version of this soup by using whole milk, less butter, and adding ingredients like Greek yogurt, pureed vegetables, or hemp for extra creaminess and protein. Mushrooms themselves are a healthy option, offering anti-inflammatory properties, improving gut health, and being a good source of potassium and B vitamins.
| Characteristics | Values |
|---|---|
| Fat content | Low |
| Dairy content | Low |
| Health benefits | Yes |
| Health risks | High in sodium |
| Use | Base for casseroles, dips, and more |
| Taste | Bland and slimy |
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What You'll Learn
Health benefits of mushrooms
Mushrooms are a fungus and an excellent ingredient to add to your diet. They are nutrient-dense and low in calories, fat, cholesterol, and sodium. They are packed with vitamins, minerals, antioxidants, and fibre. Here are some of the health benefits of mushrooms:
Cancer Prevention
Eating 1 to 2 cups of mushrooms each week may reduce your risk of cancer by up to 45%. Mushrooms are a rich source of the antioxidants glutathione and ergothioneine, which prevent or slow cellular damage. In Japan, reishi mushroom-based drugs are used as part of cancer treatment.
Boosting the Immune System
Mushrooms contain selenium, vitamin D, and vitamin B6, which help maintain a healthy immune system. Selenium helps produce antioxidant enzymes to prevent cell damage, vitamin D boosts immune function and reduces inflammation, and vitamin B6 helps form red blood cells.
Reducing the Risk of Cognitive Impairment
Consuming more than 2 cups of mushrooms a week has been linked to a 50% lower risk of developing Mild Cognitive Impairment (MCI). Research also suggests that mushrooms may protect against neurodegenerative diseases such as Alzheimer's and Parkinson's.
Improving Gut Health
Mushrooms are rich in fibre and contain polysaccharides, which improve insulin resistance and gut health. These polysaccharides pass through the stomach unchanged and reach the colon, where they stimulate the growth of healthy bacteria and suppress harmful bacteria.
Heart Health
Mushrooms are rich in potassium and loaded with heart-healthy compounds that help prevent plaque buildup on arterial walls. They also help keep cholesterol levels low.
Bone Health
Mushrooms are one of the few natural sources of vitamin D, which helps the body absorb calcium to maintain and build strong bones.
While cream of mushroom soup may not be the healthiest option due to its high sodium content, incorporating mushrooms into your diet can provide numerous health benefits.
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Healthier alternatives to cream
Canned cream of mushroom soup is often used as a base ingredient in casseroles and comfort foods. However, it is considered bland and slimy by some. For those who are looking for healthier alternatives to cream in their mushroom soup, here are some suggestions:
- Make your own cream of mushroom soup from scratch. This allows you to control the ingredients and their quantities, reducing the amount of salt and other additives.
- Use Greek yogurt or pureed vegetables as low-sodium condensed soup substitutes.
- For a vegan, dairy-free alternative, try mixing soy milk with olive oil. The olive oil adds fat to the soy milk, resulting in a similar flavor and function to heavy cream.
- Coconut whipped cream can be used as a non-dairy substitute for whipped cream in desserts. However, its distinct coconut flavor may not suit all dishes.
- Cashew cream is another vegan option that can be used in both sweet and savory dishes. To use as a substitute for whipped cream, chill the cashew cream and then lightly whisk it using a handheld mixer or blender.
- Pureed silken tofu can be used as a replacement for heavy cream in many recipes, although it will not whip. It adds an extra protein boost to the meal.
- For savory dishes, a mixture of brown rice and low-fat milk can be used as an alternative to heavy cream. This substitute will not curdle when added to hot food.
These alternatives to cream can provide a thick and creamy texture to dishes while potentially reducing the amount of saturated fat and calories.
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Health concerns with canned soup
Canned soups are convenient and affordable, but they may have negative effects on your health. They are often high in sodium, which can lead to high blood pressure, fluid retention, and bloating. Canned soups can also contain artificial additives, including synthetic "natural" flavors, artificial colors, and preservatives like phosphates and sulfites. These additives can have various adverse health effects, such as activating the inflammatory response, increasing intestinal permeability, and triggering allergic reactions. Certain canned soups, especially those with sweet or fruity profiles, may also contain considerable amounts of added sugars, which, when consumed in excess, are linked to health issues such as diabetes, obesity, heart disease, cognitive decline, and cancer.
Moreover, canned soups may contain trans fats or partially hydrogenated oils, which are synthetic fats created by adding hydrogen to vegetable oil. These trans fats can damage blood vessels and increase the risk of diabetes, heart disease, and cancer. Monosodium glutamate (MSG), a common flavor enhancer added to canned soups, is recognized as safe by regulatory authorities. However, many people are sensitive to MSG and may experience symptoms like headaches, nausea, or insomnia after consuming it. MSG is an excitotoxin that can cross the blood-brain barrier and potentially kill brain cells.
BPA, a chemical used in can linings, is another concern with canned soup. Research has shown that BPA can leach into the food and has been linked to adverse effects on hormone production, blood pressure, and increased risks of type 2 diabetes and heart disease. While the U.S. Food and Drug Administration (FDA) considers the BPA levels in food to be safe, it is still a concern for many individuals.
To make healthier choices when consuming canned soup, look for options with less than 600 milligrams of sodium per serving, or choose those labeled "low-sodium" or "no salt added." Additionally, opt for canned soups with higher protein and fiber content, as they can help you feel fuller for longer and support your nutritional needs. Making your own soup at home is another way to ensure you are consuming a healthier option, as you can control the ingredients and minimize the use of additives, preservatives, and excess sodium.
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Using cream of mushroom as a base
Cream of mushroom soup is a versatile ingredient that can be used as a base for various dishes. While the canned version is convenient and often used, making your own cream of mushroom soup from scratch can result in a healthier and tastier option. Here are some tips and ideas for using cream of mushroom as a base:
Casseroles and Comfort Foods
Cream of mushroom soup is commonly used as a base for casseroles and comfort foods. It can add a creamy texture and a mushroom flavour to your dish. If you're looking for a healthier option, consider making your own cream of mushroom soup by sautéing onions, mushrooms, garlic, and herbs in oil or butter, then adding milk or coconut milk, and broth. This way, you can control the amount of salt and fat in your dish.
Soups and Stews
The soup can also be used as a base for other soups and stews. For example, you can use it as a starter for a beef stew to make it thicker and heartier than using just water or stock. You can also add other ingredients like beef broth and Greek yogurt to make it healthier and more flavourful.
Sauces and Dips
Cream of mushroom soup can be used as an instant sauce or dip base. For example, you can use it as a base for a creamy mushroom sauce to pour over green bean casserole. You can also freeze the soup in ice cube trays and add a pop of umami to your dishes as needed.
Stroganoff and Noodles
The soup also works well as a base for beef stroganoff or creamy chicken and noodles. It provides a creamy texture and a savoury flavour that complements the other ingredients.
Health Benefits of Mushrooms
When making your own cream of mushroom soup, you can take advantage of the health benefits that mushrooms offer. Mushrooms are loaded with health benefits, including anti-inflammatory properties and gut-health improvements. They are also a good source of potassium and B vitamins. Additionally, mushrooms are the only plant-based source of vitamin D, which is usually obtained through sunlight exposure.
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Homemade vs canned cream of mushroom
Canned cream of mushroom soup is a convenient option for those looking for a quick meal or an ingredient to add to their recipes. However, some people may find the taste bland and slimy, and it may contain additives and sodium.
Making cream of mushroom soup from scratch allows you to use fresh ingredients and control the amount of sodium and additives in your soup. It can be a slightly more difficult and time-consuming process, but the result is a richer, more flavourful soup. For example, you can use fresh mushrooms, shallots, garlic, chicken stock, and cream. You can also add a dash of sherry or nutmeg to enhance the flavour.
Additionally, homemade cream of mushroom soup tends to be thinner in consistency than its canned counterpart. This means that if you're using it in recipes that call for condensed soup, you may need to adjust the amount of liquid used in the recipe. For instance, if using the homemade soup in a casserole, you might need to reduce or omit other liquids in the recipe to compensate for the added water content in the soup.
When making homemade cream of mushroom soup, the key to a rich and thick consistency lies in creating a roux. This involves mixing butter and flour, which infuses the mushrooms with flavour. You can also substitute milk for heavy cream to reduce the fat content without sacrificing creaminess.
Whether you choose canned or homemade cream of mushroom soup, it's important to consider your specific needs and preferences. Canned soup offers convenience, while homemade soup allows for more customisation and control over ingredients and flavour.
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Frequently asked questions
Cream of mushroom soup can be healthy, especially if it's homemade. Many traditional recipes use heavy cream or half-and-half as a base, but healthier alternatives include using whole milk, Greek yogurt, or pureed vegetables. Mushrooms themselves are loaded with health benefits, including anti-inflammatory properties and improved gut health.
If you're looking for a healthier option, you can try using Greek yogurt or pureed vegetables as substitutes for cream. You can also make your own cream of mushroom soup by pureeing mushrooms and adding ingredients like coconut milk, broth, and herbs.
Cream of mushroom soup can be a good source of various nutrients, depending on the recipe. Mushrooms are a good source of potassium and B vitamins, and they're the only plant-based source of vitamin D. Dairy products often used in the soup, like milk, can also provide calcium and vitamin D.
Canned cream of mushroom soup may be less healthy than homemade versions due to added sodium and additives. However, some companies offer healthier canned options, such as Campbell's Heart Healthy Cream of Mushroom Soup.
To make cream of mushroom soup healthier, you can reduce the amount of butter and dairy used, opt for low-fat or plant-based milk, and add more vegetables. You can also use gluten-free flour to make the soup gluten-free. Making your own soup at home gives you more control over the ingredients and their quality.
