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Speaker 1: The cooler weather is approaching and it's the time of

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Speaker 1: year when we start to swap our crispy summer salads

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Speaker 1: for warm, nourishing soups. So this week on the Nutrition

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Speaker 1: Couch podcast review, we take a look at two quick

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Speaker 1: and easy, pre made soup options that you can find

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Speaker 1: in the supermarkets. Hi, I'm Leanne Wood and I'm Suzie Burrow,

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Speaker 1: and it's two of Australia's leading dieticians who specialize in

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Speaker 1: evidence based nutrition. We renew the Nutrition Couch Product Review,

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Speaker 1: a weekly chat on new products and old favorites that

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Speaker 1: you can find in your local supermarket. So to kick yourself, Susie,

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Speaker 1: are you a soup lover or not?

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Speaker 2: I am a massive soup lover And you know the

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Speaker 2: soups I like mostly and I love going to America

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Speaker 2: eventually because when you go there they have so many soups.

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Speaker 2: You can get mushroom and this bean one and child

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Speaker 2: I know, yes, lobster bus lobster bus room. And I

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Speaker 2: love in Hawaii. My friend Jamie, who always comes to

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Speaker 2: Hawaii with me, will no cheesecake factory. We love the

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Speaker 2: soup and half the sandwich. And you know, in Australia,

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Speaker 2: we're getting more options now, but I have to be honest,

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Speaker 2: I do tend to make most of mine. I love

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Speaker 2: a homemade soup. One of my favorites is one that

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Speaker 2: I found in the Colson magazine last year, which is

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Speaker 2: literally just bloody beans, tomato, pisada, leak celery. It is

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Speaker 2: so delicious. I throw kale in at the end, and

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Speaker 2: if I leave it on the bench, Chris will eat

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Speaker 2: the whole thing. It is so young. So I do

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Speaker 2: have a couple of ones that I will buy, and indeed,

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Speaker 2: I've recently done a trolley on this because there's so

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Speaker 2: many in supermarket. And I think the good thing actually

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Speaker 2: Land is that there is so many more fresh pouches

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Speaker 2: and fresh ones now compared to the old days where

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Speaker 2: they did tend to be cup of soups or tin soups, which,

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Speaker 2: let's be honest, are often higher in sodium and higher

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Speaker 2: in additives. Whereas I couldn't believe really how many great

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Speaker 2: fresh ones there were in the little containers at very

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Speaker 2: reasonable prices, and also the pouches, which is a way

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Speaker 2: that manufacturers can make them without as many additives, things

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Speaker 2: like added salts and things to keep them fresh. And

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Speaker 2: I think the thing for me is it's not inexpensive

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Speaker 2: to make a batch of soup because if you are

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Speaker 2: adding leaks, celery, onion as the base, then things like celery, kale, spinach,

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Speaker 2: and you know, it adds up, and particularly if you

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Speaker 2: have the leggings are cheap, but the stocks are not.

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Speaker 2: If you get a no added salt stock, they can

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Speaker 2: be ten dollars per container. Now I guess we'd make

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Speaker 2: our own stock in an ideal world. So I find

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Speaker 2: some of my soups are up to twenty dollars worth

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Speaker 2: of ingredients, which you may or may not consume the

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Speaker 2: whole lot. Whereas if you can get a packet soup

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Speaker 2: like we're showing today for four or five dollars for

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Speaker 2: a couple of serves, it's hard to go past the

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Speaker 2: cost wise, So I think they can be a really

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Speaker 2: cost effective option too. And it's just options, as we said.

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Speaker 2: You know, generally speaking, the cup soups tend to be

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Speaker 2: the most processed and the highest in additives and particularly

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Speaker 2: salt and even flavor enhances like MSG. The tin ones

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Speaker 2: in general are pretty good, but again they have a

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Speaker 2: lot more additives, whereas my preference for my clients and

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Speaker 2: sharing today on the nutrition couch is those fresh potstanding.

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Speaker 2: You really can't fault them, and there's a huge number

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Speaker 2: of good ones. But the ones I thought we would

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Speaker 2: talk about today are a couple of the pouches because

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Speaker 2: they I guess you don't have to keep them cold

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Speaker 2: pestol for longer, and the pantry you know, you can

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Speaker 2: travel with them. There's so many different ones. You know,

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Speaker 2: in the past we've talked about the plant protein range,

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Speaker 2: which we're fans of. But I chose two different ones

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Speaker 2: today to go through. One because I wanted to showcase

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Speaker 2: one of my favorites. So I wanted just to compare,

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Speaker 2: so full disclosure. But that's the process, isn't itly and

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Speaker 2: we go through we don't. We just sort of go

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Speaker 2: through and think what ticols are fancy on the day,

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Speaker 2: And so these were a couple that sprang to mind,

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Speaker 2: but there's a million others. That was just I sort

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Speaker 2: of tried to pick like for like. I didn't want

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Speaker 2: to compare a pouch to a tin, So we've gone

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Speaker 2: for pouches just as the sort of preferential one. And

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Speaker 2: also Lee and I also found the fresh ones. There

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Speaker 2: were so many good ones. I couldn't really differentiate between

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Speaker 2: the brands. They were all pretty good, particularly the veggie bases,

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Speaker 2: so hence going for the pouches. So the first one

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Speaker 2: I've chosen if the Hindu of the Day seven vege

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Speaker 2: with garden herbs. And as I said, the reason I

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Speaker 2: chose this was because it matched the ones the other

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Speaker 2: one I wanted to talk about. So this is a

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Speaker 2: four hundred and thirty gram packet, so quite hardy four dollars,

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Speaker 2: so two dollars per serve, very reasonable for a meal.

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Speaker 2: A quick scan of the ingredients is pretty strong land

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Speaker 2: It's seventy two percent vegetables, and if we break that down,

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Speaker 2: it's tomato, pumpk and potato, green and red capsicm's uchini,

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Speaker 2: carrot sweet potato, So a really nice mix because I

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Speaker 2: think one of the things that always screams out to

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Speaker 2: me with soup is if you look at the ingredients

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Speaker 2: and it's all potato, it's really not giving you the

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Speaker 2: vegetable bulk or the range of nutrients you would get

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Speaker 2: from brightly colored vegetables. So that sort of turns me

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Speaker 2: off a little bit when I see a lot of

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Speaker 2: potato water cream. So it does have a little bit

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Speaker 2: of cream to give it some flavor, maize thickener. There's

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Speaker 2: no cause for concern with mazes and additive. It's just

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Speaker 2: to give it some bulk herbs, including parsley, salt, brown sugar,

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Speaker 2: flavor enhances, the three six three five soy sauce, curry powder, spice.

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Speaker 2: So overall it's pretty clean, but it does have things

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Speaker 2: like sugar added, salt added, but flavor enhances, which we've

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Speaker 2: talked about before. I'm not the biggest fan of. We

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Speaker 2: have a look at nutritionals. They're saying it's one serve

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Speaker 2: per pack. I think that's a big serve lair and

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Speaker 2: I would definitely make that be two serves if it.

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Speaker 1: Was me, I could definitely eat that in one sef

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Speaker 1: you reckon.

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Speaker 2: Okay, Yeah, I think they're quite heavy, and I tend

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Speaker 2: to use soup as aside for clients, so I'll say,

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Speaker 2: have a sandwich or wrap and a soup, So I

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Speaker 2: guess it's how you're having it. If you were having

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Speaker 2: this just with a slice of protein toast, it could

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Speaker 2: be a meal absolutely. So it is only one hundred

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Speaker 2: and eighty calories. There's an error on that nutritional label.

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Speaker 2: One hundred and eighty calories per serve or seven seven

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Speaker 2: five kilogels, so you're right, it's quite low. Overall, three

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Speaker 2: point nine grams of protein, three grams of fat, zero

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Speaker 2: point seven saturated, thirty three point one grams of carbohydrate,

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Speaker 2: so roughly equivalent to two slices of bread. Seven point

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Speaker 2: seven grams of sugars, which is pretty high. Oh sorry,

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Speaker 2: seven that's per served. Three point three grams of sugar

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Speaker 2: per four teen point two grams of sugars perserve, so

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Speaker 2: quite high. And nine hundred and eighty milligrams of sodium,

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Speaker 2: which is not insignificant. Sort of. We don't talk a

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Speaker 2: lot about salt on the Nutrition Couch podcast because I

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Speaker 2: guess sodium is sort of down our list of areas

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Speaker 2: we like to chat about, but it's not unimportant. You know,

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Speaker 2: as a recommendation, you're trying to have less than two

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Speaker 2: thousand milligrams of sodium per day, so this is almost

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Speaker 2: half your recommended DAILA upper intake, which you would argue

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Speaker 2: Leand with the soup you get a lot of potassium.

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Speaker 2: It's good for us, so you're going to get some salt.

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Speaker 2: But this isn't a low sodium soup by any means,

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Speaker 2: but I don't like the sugars on it fourteen grams

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Speaker 2: of sugars per serve, and I really don't like the

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Speaker 2: flavor enhants are on it.

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Speaker 1: Yeah, the six throe Fast.

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Speaker 2: I haven't actually tried it, so it probably tastes pretty good,

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Speaker 2: but it certainly wouldn't be my I think there's much

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Speaker 2: better options out there without flavor and hancism. To be

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Speaker 2: honest with Heines, they're a big company. I'm disappointed they

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Speaker 2: shouldn't be using flavor enhancers in soup when there's many

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Speaker 2: other options. They could use herb spices, et cetera. And

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Speaker 2: I think the proteins a little bit low. Yes, it's

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Speaker 2: a vegetable soup. It's got too much added sugar. So

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Speaker 2: is it better than a big mac? Of course? Is

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Speaker 2: it better than a cup of soup? Of course? But

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Speaker 2: is it the best pouch soup out there? No, no

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Speaker 2: it is not.

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Speaker 1: And for those looking at the nutrition label where we're

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Speaker 1: saying the MSG added if you look under contains flavor

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Speaker 1: and hands is six three five. That's the added MSG

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Speaker 1: or the monozodium glutamate in that in that package soup.

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Speaker 1: So I think what the problem with this would be is.

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Speaker 1: People would look at that and think, okay, veggie soup great,

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Speaker 1: low calorie great, Like you know, less than two hundred

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Speaker 1: calories for a meal, you think great. But the bulk

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Speaker 1: of that is just carbohydrate. So what do people put

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Speaker 1: with soup susy? They put bread, they put toast, or

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Speaker 1: they put a roll with carbohydrate. So you're getting a

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Speaker 1: massive whack of carbohydrate with this meal, very minimal fat,

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Speaker 1: very minimal proteins. You've got nothing there to balance out

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Speaker 1: the carbohydrate or slow down the digestion of the carbohydrate

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Speaker 1: in that as well. So I would probably I normally

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Speaker 1: like to use soupers and meal susy, But like you,

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Speaker 1: I would probably just do half of this, add some

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Speaker 1: protein in there, add a little bit of healthy fat

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Speaker 1: in there as well. So actually adding a little bit

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Speaker 1: of say chicken breast in there and adding I don't know,

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Speaker 1: it's another set of fat maybe on the side or

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Speaker 1: something as well. Do you really try to balance it

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Speaker 1: out to make that a better meal. If not, you're

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Speaker 1: basically just eating a big bowl of carbohydrate. Yeah, I'd

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Speaker 1: toast the side of that even more carbohydrate. You're just

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Speaker 1: not going to feel very full for very long that's

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Speaker 1: probably the downside of something like this. Although it is

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Speaker 1: low calorie, there is a ton of veggies in there.

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Speaker 1: They're definitely bonuses in there. But I would probably like

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Speaker 1: to see that protein a lot higher and the fat

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Speaker 1: con down a little bit higher as well, if I

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Speaker 1: was looking to actually balance this out as a proper meal.

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Speaker 2: And of course we are being fussy because this is

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Speaker 2: our product review segment. We're not coming here to say

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Speaker 2: super is bad or veggie soup is bad. It's our

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Speaker 2: job on these podcasts to really break down what's going

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Speaker 2: on with supermarket products. And we're certainly LeAnn because we've

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Speaker 2: had a little bit of feedback from people saying online,

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Speaker 2: you're recommending homemade soup. Well, of course we recommend homemade soup,

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Speaker 2: but sometimes we need quick and easy options. So this

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Speaker 2: is really breaking down out of the ones that are available.

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Speaker 2: That's the reference point. We're only comparing these two products

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Speaker 2: as opposed to saying across the board, you better to

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Speaker 2: have homemade or non sort of package soup in general.

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Speaker 2: All right, So the second one that I wanted to

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Speaker 2: go through is actually one of my favorites. I didn't

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Speaker 2: have a relationship with this company by any means. But

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Speaker 2: this is one of the pouch ships that I actually

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Speaker 2: really like myself and buy. It's the La Zupa Kale

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Speaker 2: and Kinwa pouch. Now La Zupa have several different varieties

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Speaker 2: of soup. They have a bowl, they have a cup

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Speaker 2: of soup, and they have the pouches. Now they're bowls

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Speaker 2: and cup of soup are not my favorite. The bowls

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Speaker 2: are really really high in sodium. So it's only the

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Speaker 2: pouches that I like. And I really like this flavory.

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Speaker 2: And so it's five hundred and forty grams that retails

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Speaker 2: for five dollars. Definitely I get two serves out of it.

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Speaker 2: This one is recommending two serves as opposed to the

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Speaker 2: heinzwe It does recommend it to be one, which is

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Speaker 2: slightly smaller. So when lehann I look at this ingredient list,

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Speaker 2: it's just so beautiful. So chicken stop fifty eight percent,

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Speaker 2: which is water, chicken, carrot, onion, celery, salt, then lentils

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Speaker 2: onions eight percent, corn, kale, brown rice, kinoa, herbs, that's it.

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Speaker 1: Oh, I love it.

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Speaker 2: It is so clean, perfection, like it is so clean.

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Speaker 2: I actually don't know how they make it taste so good.

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Speaker 2: I think it's just an old school stock, which as

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Speaker 2: we know, is really flavorsome and delicious if you would

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Speaker 2: make it yourself at home. I love this taste. It's

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Speaker 2: so young. Now. Admittedly, though, you wouldn't say it's a

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Speaker 2: meal because when we take a look at the nutritionals

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Speaker 2: per serve, keep in mind this two saves per pack.

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Speaker 2: It's only I'm looking at it laughing. It's so low,

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Speaker 2: less than one hundred calories three hundred and ninety shuichilodelslu lely,

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Speaker 2: and it's got five grams of protein literally, no fat,

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Speaker 2: two point nine gram of sugars all naturally occurring, four

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Speaker 2: grams of dietary fiber, and seven hundred less than seven

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Speaker 2: hundred milligrams of sodium. So it's the downside. It's not

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Speaker 2: a meal. It's really a free vegetable rich addition. So

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Speaker 2: you would have to have if you were having this

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Speaker 2: as a meal, you would have to have, say, crackers

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Speaker 2: with tuna or salmon on top, or a slice of

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Speaker 2: protein toast with it. But in terms of quality of soup,

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Speaker 2: this is the most outstanding nutritional panel I reckon I've

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Speaker 2: ever seen, and it tastes good because some of them.

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Speaker 2: So I saw this one in coal. It was broccoli

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Speaker 2: cauliflower soup, and I thought fantastic because I don't really

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Speaker 2: like broccoli, but it's good for us. And I thought,

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Speaker 2: how fantastic a broccoli coliflower soup with parmesan. But I

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Speaker 2: couldn't eat it. It wasn't tasting taste choice.

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Speaker 1: I actually think I had the exact same one. A

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Speaker 1: company sent me one, and I couldn't post about it

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Speaker 1: because it tasted awful as well, and I won't need.

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Speaker 2: The bread, and I wanted it to be so delicious

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Speaker 2: and I thought, great, I can eat some broccoli, and

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Speaker 2: it was the other thing, we need it to be

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Speaker 2: tasting good.

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Speaker 1: Yeah, my one was it was plant based. It was

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Speaker 1: like broccoli, and for the cheese, it was like a

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Speaker 1: cheesy broccoli, but the cheesy was like h Z, you know,

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Speaker 1: like a vegan cheese. And they use nutritional, nutritional yeast flakes,

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Speaker 1: which I love when I'm a massive fan of but

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Speaker 1: oh the texture that taste it was awful. I couldn't

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Speaker 1: do it. I was like, no, I can't do it.

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Speaker 1: So I'm awful veggie based soups. But you're right, they

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Speaker 1: have to, they have to taste good. And this this

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Speaker 1: bass I think, with the chicken stock and the onion

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Speaker 1: and the celery and the lentils and corn, I just

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Speaker 1: think it's a perfect combination of veggies. So this is

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Speaker 1: a wonderful addition to tie you over between meals, isn't it,

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Speaker 1: particularly coming into the winter months.

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Speaker 2: Or to bulk up a meal. Yeah, to have with

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Speaker 2: your lunch, to just get some delicious ved cheese. And

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Speaker 2: it's so good this soup. You don't even have to

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Speaker 2: add cheese on the top. It's so nice. But the

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Speaker 2: other thing is, if you were to make this soup,

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Speaker 2: if you first of all made the chicken stock, you

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Speaker 2: would have to get a carcass obviously and have had

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Speaker 2: the chicken or pay for that. Now, a clean stock

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Speaker 2: like that with not much in it is going to

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Speaker 2: cost six at least eight dollars. Then if you had

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Speaker 2: to buy kale celery, your soup's going to be quite pricey.

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Speaker 2: So I think for five dollars for two serves, from

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Speaker 2: a cost effective perspective, particularly if you're only cooking for

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Speaker 2: one or two people, this is an outstanding product. Now

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Speaker 2: in that pouch range, there's several they're all pretty good.

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Speaker 2: There's a chicken, one pumpkin, tomato. They're all pretty good

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Speaker 2: in terms of their nutrition. The ingredient lists are all clean.

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Speaker 2: But I just really like this flavor, so see what

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Speaker 2: you think. But it absolutely wins my soup every time.

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Speaker 2: I think it's outstanding. The only downside is it's very

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Speaker 2: low calorie, so you would need a bit more to

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Speaker 2: bock it up as a meal. But if you got

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Speaker 2: home late from work you weren't very hungry and just

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Speaker 2: wanted a quick soup, keeping these and lee and you

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Speaker 2: don't have to refrigerate them again in the cupboard, so handy.

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Speaker 1: Yeah, that's perfect. Or you know, if you've over indulged

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Speaker 1: in a few too manystreggs, there might be a lovely

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Speaker 1: any alternative with a little bit of protein on the

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Speaker 1: side or added into bulkanup, it could be a lovely alternative.

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Speaker 2: And we will say, you know, if we ever do

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Speaker 2: sponsored product reviews, we will very clearly say none of

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Speaker 2: these are sponsored or we don't have associations. If we do,

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Speaker 2: we will always say it, I don't have a sup association.

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Speaker 2: It's just a product I've liked for several years that

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Speaker 2: we wanted to highlight. But you know, as we said,

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Speaker 2: in general, you're not going to go wrong with with

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Speaker 2: any kind of veggie based soup out there. Pouches are good.

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Speaker 2: Just to a quick scan though, and try and avoid

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Speaker 2: the ones with added sugars and things like flavor enhancers

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Speaker 2: where you can the higher the vegetable content the better,

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Speaker 2: The higher the fiber and protein the better, and the

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Speaker 2: lower the sodium and you'll be on the right track.

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Speaker 2: So if we've missed any soups, we'd love to see

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Speaker 2: ones that you also enjoy. As I said previously, we've

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Speaker 2: done a plant protein one which we also very much like,

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Speaker 2: but that's more of a meal. And yet any of

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Speaker 2: those fresh ones in supermarkets, the woolies, the coals, the

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Speaker 2: darrak ei are all very strong nutritionally with a really

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Speaker 2: high veggie content. So the more suit we have, the better.

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Speaker 2: There's really strong research to show that if you have

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Speaker 2: a bowl of veggie based soup before a meal, it

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Speaker 2: can reduce calorie intake by as much as one hundred

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Speaker 2: calories per meal just getting that bulk in your diet.

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Speaker 2: So I'm a massive fan of soup, and I think

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Speaker 2: enjoy more soup over the next few months and your

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Speaker 2: body and your nutrition will benefit.

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Speaker 1: Like it all right, Suzy. So that brings us to

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Speaker 1: the end of the Nutrition Couch product review for another week.

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Speaker 1: We would love if you guys to subscribe to the podcast.

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Speaker 1: That way were automatically downloaded and delivered into your inbox

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Speaker 1: every Sunday and Wednesday for the product reviews as well.

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Speaker 1: Please leave us some feedback, asks, your questions on our

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Speaker 1: Instagram and Facebook pages. We're at the Nutrition Couch podcast

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Speaker 1: on our socials and we will catch you guys next

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Speaker 1: Sunday for the new episode.

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Speaker 2: See you next week. Second Spot, Second Spett