Shiitake Mushroom Seaweed Soup - Healthy Food Tip and Recipe

Today's Recipe
If you don't know what to serve for dinner tonight ...
Try this delicious combination of seaweed and shiitake mushrooms to add an extra boost of minerals to your Healthiest Way of Eating. Enjoy!
Shiitake Mushroom Seaweed Soup
Prep and Cook Time: 30 minutes
Ingredients:

• 6 whole dried medium shiitake mushrooms
• 6 cups warm water
• 4 medium-sized pieces wakame seaweed
• 1 medium onion, quartered and sliced thin
• 3 medium cloves garlic, chopped
• 2 TBS minced fresh ginger
• 2 TBS dry vegetable stock powder
• 2 TBS chopped dulse seaweed
• 2 TBS soy sauce
• 1 TBS rice vinegar
• 3 TBS minced scallion greens for garnish
• salt and white pepper to taste

Directions:

1. Rinse mushrooms and wakame and soak in 2 cups of warm water for about 10 minutes, or until soft. Save water.
2. Heat 1 TBS mushroom-seaweed water in medium-sized soup pot. Add onion and Healthy Sauté over medium heat for about 5 minutes stirring frequently. Add garlic and ginger and continue to sauté for another minute.
3. When mushrooms and wakame are soft, slice the mushrooms thin and chop the seaweed. Cut out stems when slicing mushrooms and discard. Add to soup pot along with soaking water, and 4 more cups of water and dry vegetable stock. Bring to a boil on high heat.
4. Add dulse.
5. Once it returns to a boil, reduce heat to medium and simmer uncovered for about 10 minutes. Season with soy sauce, rice vinegar, salt, and pepper. Add minced scallion and serve.

Serves 4 Serving Suggestions: Serve with

• Chinese Cabbage Salad

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In-Depth Nutritional Profile for Shiitake Mushroom Seaweed Soup
Healthy Food Tip

If I have diabetes, can I eat fruit?

Yes, if you have diabetes-either type 1 or type 2-you can definitely eat fruit. However, depending on the degree of difficulty you are experiencing in controlling your blood sugar, you may need to work out the exact amounts and timing with your healthcare provider. The basic rules that apply to eating fruit, however, are essentially the same for all individuals who need to pay special attention to their blood sugar regulation. Here are those basic rules:

• No fruit can be eaten in large amounts if blood sugar control is an issue. "Large amounts" might even mean one single whole fruit if the fruit is large in size.
• Dried fruits and fruit juices are sometimes impossible to include on diabetic diets because of their sugar concentrations.
• Skins of fruits containing fiber and other phytonutrients are usually helpful to eat when blood sugar regulation is an issue owing to the benefits of these nutrients.
• In general, about 10 grams of sugar from a fruit serving can serve as a safe upper limit. One half of a small-to-medium sized apple contains approximately this amount of sugar. So does one-half cup of fresh blueberries. The in-depth nutritional profile of each of the fruits featured in The World's Healthiest Foods book will tell you how much sugar the fruit has. This profile is located at the end of each of the individual fruit chapters.
• If you're consuming fresh fruit as a snack, adding a small amount of a food with a more balanced mixture of protein and fat will help fulfill your appetite and satiety.