Warm Tastes for Cool Days.

As summer turns to fall, our tastes turn to warmer food. Most would agree that as the wind blows the fall leaves about the yard, hot soup sounds really good. A bowl of steaming, flavorful soup seems to take the chill out of the weather. The natural accompaniment to soup is sandwiches; the words just flow together as if they were one--almost. Soup and sandwiches. It has a familiar ring.

Soups may be of a cream base or broth base. Current recipes more frequently use milk rather than cream as the base, yet continue to refer to them as cream soups. Cream contributes taste to the recipe and few nutrients, mostly fat. Milk, on the other hand, provides the nutrients protein, calcium, vitamins D, [B.sub.12], and riboflavin. Those who choose milks other than cow's milk are advised to read the label to assure their choice includes these nutrients. And while we are on the topic of dairy products, those averse to using them may freely substitute their favorite nondairy "milk" or "cheese" from soy rice or other ingredients in the proportions they have found pleasing to their tastes in any recipe. Just read the labels to be certain those products provide the nutrients usually found in the food they replace.

The clear soups or broth-based soups begin with flavored water; salt is the predominant flavor. A cup of broth may yield anywhere from 800 to 1,500 or more milligrams of sodium. This single menu item would exceed the "estimated minimum requirement" of 500 milligrams per day for sodium as published in the recommended dietary allowances (RDA). Choosing to flavor broth-based soups with garlic or onion salt, McKay's seasoning, G. Washington Broth, or similar products adds to the sodium, since each is predominately sodium chloride (table salt) with added flavoring.

The better soup choice for those wishing to lose weight would be broth-based soups. Their calorie content is much lower; they usually contain water (no calories) plus vegetables (25 calories per half cup). For those who need calories (growing children and teens, pregnant women, the recuperating ill, frail elderly), the better choice would be a cream soup based on milk. Most often the choice is made by taste and the balance of the menu, with considerations for color, texture, flavors, time, and food preparation skill. We just like a flavorful soup--especially with the chill of fall.

Sandwiches may contribute significantly to the nutrient value of a meal. Breads are valuable for their protein, B vitamins, iron, and fiber (the latter if whole grains are chosen). Use a wide variety of bread options to add interest and flare to meals. Sandwich fillings may provide an excellent source of protein, iron, and zinc. Choose those that include soy, nuts, legumes, and/or meat alternatives as the main ingredients. If you spread the bread with condiments in addition to using a filling, spread lightly. Spreads add significantly to the calorie load, while contributing few nutrients. Each teaspoon of margarine, butter, mayonnaise, or flavored oil adds 45 calories.

Add these recipes to your menus as an extension of the comfort foods that your family enjoys in the soup-and-sandwich category. Complete the soup-and-sandwich meal with nutrient-laden salads, fruits, and beverages. New flavors may spark a delightful, memorable mealtime for your dear ones on a blustery, chilly fall day.

Pumpkin Soup

2 medium onions, diced
2 T. margarine
6 cups water
2 T. McKay's chicken seasoning
4 packages G. Washington Broth
2 No. 303 (small) cans pumpkin
1 1/2 cups half-and-half
1/4 cup flour or potato buds
3 ounces yellow cheese
1/4 t. cardamom

Saute onions in margarine. In large saucepan, combine onions, water, seasonings, pumpkin, half-and-half, and flour or potato buds. Simmer until slightly thickened (15 minutes). Add grated cheese and cardamom. Simmer an additional five minutes to melt cheese. Serves: 8. Calories per serving: 175; protein: 5 grams; carbohydrate: 13 grams; fat: 12 grams; cholesterol: 28 milligrams.

5-Bean Soup

1 16-ounce can each of five
  different kinds of beans
3 packages of G. Washington
  Broth
2 t. dried chives
1/4 t. salt
1/4 t. cumin
1 No. 303 can stewed tomatoes

In a large saucepan, combine beans, seasonings, and tomatoes. Simmer 15 minutes until flavors are blended. Serve hot. Serves: 8.

Calories per serving: 267; protein: 17 grams; carbohydrate: 50 grams; fat: 1 gram; cholesterol: 0 milligrams.

Garbanzo Pasta Soup

1 T. margarine
1 medium onion, diced
2 cloves garlic, minced
3 cups water
1 package G. Washington Broth
1/2 cup small pasta (alphabet,
  elbows, bows, etc.)
2 cups garbanzo beans, drained
1/2 t. dried thyme
1 16-ounce can tomatoes with
  juice, chopped
1/4 t. salt
cup Parmesan cheese

Saute onion and garlic in margarine. In a large saucepan, combine onions, water, broth, pasta, beans, thyme, tomatoes, and salt. Simmer 15 minutes. Serve hot; sprinkle with Parmesan cheese. Serves: 8. Calories per serving: 84; protein: 4 grams; carbohydrate: 12 grams; fat: 3 grams; cholesterol: 3 milligrams.

Greek Pitas

5 artichoke hearts (14-ounce can)
1/4 cup red bell pepper, diced
2 celery stalks, chopped
1 medium tomato, diced
1 garlic clove, minced
2 T. fresh lemon juice
1 T. olive oil
1 T. fresh dill, chopped (1 t. dried)
1 T. parsley, chopped
2/3 cup feta cheese
1/8 t. salt
1-2 T. capers
1/3 cup pitted black olives, sliced
2 lettuce leaves
5 pita bread circles

Combine all ingredients except lettuce and bread. Cut pita circles in half to form 10 half-circle pockets. Place 1/2 lettuce leaf in each pocket and 1/2 cup of mixture. Serves: 10. Calories per serving: 130; protein: 5 grams; carbohydrate: 15 grams; fat: 6 grams; cholesterol: 12 milligrams.

Reuben-Wich(*)

3 1/4 cups all-purpose flour, divided
1 T. sugar
1 t. salt
1 package rapid-rise yeast
1 cup hot water
1 T. margarine
1/4 cup Thousand Island Dressing
  (low-calorie)
1 8-ounce package Worthington
  Meatless Corned Beef Slices
4 ounces Swiss cheese, sliced
1 8-ounce can sauerkraut, well
  drained
1 egg white, beaten
  caraway seeds, optional

Preheat oven to 400 [degrees] F. In a large mixing bowl combine 21/4 cups flour, sugar, salt, and yeast. Stir in hot water and margarine. Mix in enough remaining flour to make a soft dough. On floured surface, knead dough 4 minutes. On a greased baking sheet, roll dough into a 14"x 10" rectangle. Spread dressing down center third of dough. Top dressing with layers of Corned "Beef" Slices, cheese, and sauerkraut. Make a cut from filling to dough edges at 1-inch intervals. Alternating sides, fold strips at an angle across filling. Place a large shallow baking pan half-filled with boiling water on counter. Place baking sheet over water-filled pan. Let rise 15 minutes. Brush loaf with egg white. Sprinkle caraway seeds on top (optional). Bake at 400 [degrees] F for 25 minutes, until lightly browned. Serve warm. Serves: 8 (2-inch slices). Calories per serving: 340; protein: 16 grams; carbohydrate: 47 grams; fat: 9 grams; cholesterol: 15 milligrams.

Tofu Spread

1 pound mashed tofu
1 cup soy mayonnaise
1 cup chopped celery
1/2 t. dill seed
1/4 t. salt

Mix all ingredients together.

(Mixture will resemble egg salad.) Spread on whole-wheat bread slices, croissant halves, or other favorite bread. Serves: 8. Calories per serving: 282; protein: 9 grams; carbohydrate: 4 grams; fat: 27 grams; cholesterol: 16 milligrams.

Artichoke Heart Spread

6 artichoke hearts
1/3 cup light cream
1/2 cup soy mayonnaise
2 T. Parmesan cheese

Heat artichokes in saucepan with cream, soy mayonnaise, and Parmesan cheese. Mash slightly. Heat until sauce is reduced to spreadable consistency. Spread on favorite bread, muffins, bagels, croissants, tortillas, bread sticks, crackers, rice cakes, or pitas. Serves: 5. Calories per serving of spread: 240; protein: 3 grams; carbohydrate: 10 grams; fat: 21 grams; cholesterol: 25 milligrams.

Cheese Eggplant Spread

1/4 head of cabbage, chopped
1 green pepper, chopped
2 T. olive oil
2 large eggplants, peeled and
  cubed
1 cup toasted hazelnuts, chopped
1 t. salt
1 cup grated cheddar cheese

Saute cabbage and peppers in olive oil. Add eggplant, hazelnuts, and salt.

Cover and simmer gently until soft. Cool. Crush slightly. Stir in cheese. Spread on any of the bread options in the previous recipe to serve. Serves: 10. Calories per serving: 190; protein: 6 grams; carbohydrate: 5 grams; fat: 17 grams; cholesterol: 15 milligrams.

Wiggles in a Blanket(*)

Biscuit Dough([dagger])

2 cups flour
4 t. baking powder
1/2 t. salt
1/2 t. baking soda
1 cup skim milk
1/3 cup vegetable oil

Filling:

5 slices American cheese
1 19-ounce can Worthington
  Superlinks, drained

Preheat oven to 450 [degrees] F. Sift dry biscuit dough ingredients together in a large mixing bowl. Add milk and oil. Blend well. Knead dough several times on a lightly floured surface. (Caution: Too much kneading will result in tough biscuits.) Pat dough 3/4-inch thick. Cut into eight 3" x 3" squares. Place one half slice of cheese on each square of dough. Place a Superlink on top of the cheese and roll it up, leaving only the tips of the Superlink showing. Place seam side down on an ungreased baking sheet. Bake at 450 [degrees] F for 10-15 minutes or until lightly browned. Serves: 8. Calories per serving: 270; protein: 10 grams; carbohydrate: 22 grams; fat: 15 grams; cholesterol: 10 milligrams.

* From 50 Award-winning Recipes, 50 Years in Good Nutrition, Worthington Foods, Inc., 900 Proprietors Road, Worthington, Ohio 43805.

([dagger]) May use ready-to-bake Pillsbury croissant dough to wrap each Superlink.

Georgia E. Hodgkin, Ed.D., R.D., F.A.D.A, is an associate professor in the Department of Nutrition and Dietetics in the School of Allied Health Professions at Loma Linda University, Loma Linda, California.3