Most people can dramatically reduce their intake of toxic, age-accelerating AGEs just by changing the way they cook. The key is to use moist heat (as in poaching, steaming, stewing, and braising) instead of dry heat (as in roasting, frying, broiling, and grilling). This makes soup an ideal food for AGE-Less eating.
Water is a potent inhibitor of AGE formation, so as meat simmers in a soup it forms far fewer AGEs than if the meat were baked or broiled, as exemplified in the table to the left, showing the AGE content of chicken cooked various ways. Soups also provide a tasty way to add nutrient-rich vegetables, beans, and whole grains to your diet — all of which are naturally low in AGEs
Home-style Chicken Soup (from The AGE-Less Way book)
- 1 1/4 cups diced carrots
- 1/2 cup chopped onion
- 1/2 cup chopped celery
- 2 boneless skinless chicken breast halves (4 ounces each)
- 4 1/2 cups water
- 1 tablespoon plus 1 teaspoon chicken bouillon granules
- 2 teaspoons crushed garlic
- Scant 1/4 teaspoon ground white pepper
- 2 1/2 ounces whole grain penne or rotini pasta
- 3/4 cup frozen green peas
- 1/4 to 1/3 cup finely chopped fresh parsley
Place the carrots, onion, celery, and chicken in a 2 1/2-quart pot. Add the water, bouillon, garlic, and pepper and bring to a boil. Reduce the heat to maintain a simmer. Cover and simmer for 20 minutes.
Remove the chicken to a cutting board and set aside. Use a slotted spoon to transfer about half of vegetables to a blender. Add about 1 1/2 cups of the broth and carefully blend at low speed until smooth. Pour the mixture back into the pot.
Bring the soup to a boil and add the pasta. Reduce the heat to medium-low, cover and cook for about 5 minutes, stirring occasionally, until the pasta is almost tender. Dice the chicken and add it to the soup along with the peas. Cover and simmer for about 3 minutes more, or until the pasta is tender. Sir in the parsley and remove from the heat. Let sit covered for 3 minutes before serving. Makes about 1 1/2 quarts.
Nutritional Facts (per cup):
- Calories: 114
- Carbohydrates: 15 g
- Fiber: 3.4 g
- Fat: 0.8 g
- Sat. Fat: 0.2 g
- Cholesterol: 22 mg
- Protein: 12 g
- Sodium: 532 mg