One of the best ways to take the bite out of frigid winter temperatures is a good, hearty bowl of soup (that is, if you’re not planning a getaway to the Caribbean). Warm and satisfying, soup can be a great treat for your family, perfect for lunch or dinner. And it’s really easy to make. What’s more, you can skimp on the salt and toss in lean meats and plenty of vegetables and seasonings to appeal to your tastebuds without stretching your wasteline. Who knew comfort food could be healthy?

We did. Here are some of our favorite soup recipes to warm your insides this winter.

Winter Squash Soup

Ingredients:

1 cup chopped celery

1 clove garlic, minced

1/4 cup butter

3 cups chicken stock

2 cups winter squash (acorn, buttercup, butternut, hubbard, or turban), cooked and mashed

1 tbsp. rosemary

1 tbsp. savory

2 tbsp. chopped fresh parsley

2 cups heavy cream

Salt

Freshly ground pepper

Freshly grated nutmeg

Saute onions, celery, and garlic in 2 tablespoons butter, until golden. Add chicken stock, cooked squash, rosemary, savory, and parsley. Bring to a boil; reduce heat and simmer 10 minutes. Add remaining butter. Remove from heat; add cream. Season to taste with salt, pepper, and nutmeg. Serve immediately. Makes 8 to 10 servings.

Black Bean Soup

Ingredients:

3 tbsp. olive oil

1 onion, finely diced

3 cloves garlic, peeled and finely chopped

1 tsp. each paprika (ideally smoked) and chili powder

1 8-ounce can tomato sauce

Juice of half an orange

4 15-ounce cans black beans, drained

3 cups chicken broth or water

Salt

For garnish: Sour cream, diced avocado, chopped white onion, lime wedges, and toasted pepitas (green pumpkin seeds)

Heat the oil in a soup pot, and sauté the onion over medium heat until it's translucent, around 5 minutes. Add the garlic and the spices and sauté another half a minute, until the pot is fragrant, then add the tomato sauce and orange juice and bring to a simmer. Add the beans and broth or water, along with salt to taste, and bring back to a boil, then turn the heat to low and simmer 15 minutes. Use a potato masher or hand blender to puree some of the soup, then taste for salt and add more broth or water if the soup is too thick. Serve with the garnishes.

Winter Melon Soup

Ingredients:

1 kg winter melon without skin (seeded and cut into pieces)

1 whole chicken (with bones)

10 red dates (cored)

8 cups water

Salt

1 tbsp. soy sauce

Rinse the chicken and cut into pieces. Blanch the chicken in boiling water for a while, remove and drain. Wash the red dates in warm water. Season the chicken with salt (later wash some of the salt away). Place all ingredients into a deep pot, pour in the water, and bring to boil. Cover, cook over low heat for approximately 2 hours. Add in the soy sauce and some salt to taste. Serve hot.

Dilly Bean Potato Soup

(Note: Don’t forget to use organic potatoes if possible -- see the Synergy article, Dr. Greene’s Organic Rx.)

Ingredients

1 1/2 cups celery, chopped

6 carrots, shredded

3 cloves garlic, minced

2 tbsp. vegetable oil

12 cups chicken or vegetable broth

9 large potatoes, diced

Salt, to taste

8 - 9 cups cooked Great Northern beans

2 tbsp. dried dill weed

1 1/2 cups plain yogurt or sour cream

3 tbsp. flour

3/4 tsp. freshly ground pepper

Heat oil in a large soup pot, and sauté celery, carrots, and garlic. Add broth, potatoes and salt and simmer until potatoes are tender, 20 to 25 minutes. Mash some of the potatoes in the broth mixture for a creamier taste. Add beans and dill weed to the soup. Combine yogurt or sour cream, flour, and pepper and stir into soup. Cook and stir until thickened. Serves 12 or more.

Beef Stew

Ingredients:

1 pound stew meat, trimmed of fat and cubed

2 medium onions, chopped

6 medium potatoes, pealed and cubed

1 pound carrots, pealed and sliced into rounds

1/4 cup corn starch or white flour

2 cloves garlic, minced (or 1 tbsp. garlic powder)

1 tbsp. olive oil

Salt and pepper to taste

8 cups water

In a large covered soup pot or Dutch oven, combine stew meat, onion, garlic, salt and pepper, and olive oil and sauté over medium to high heat until meat is browned and onions are wilted, stirring often, about 10 minutes. Add water and carrots. Stir and bring to a boil. Lower temperature and simmer for approximately 20 minutes.

Add potatoes and return to a boil. Reduce temperature and simmer for approximately 30 minutes, or until potatoes and carrots are fully cooked and soft.

Combine cornstarch and approximately one cup of warm water in a small watertight container (such as a Tupperware or Gladware container). Shake to mix until a creamy liquid is formed.

Bring stew to a boil, and slowly pour in the combined cornstarch and water mix. Stir until completely mixed. This will thicken your stew to a more hearty consistency.