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April 9, 2024
This is an easy and satisfying soup to make, particularly when it’s cold outside. It’s load with chard, a great ‘supergreen,’ and white beans that deliver plenty of protein. You can add in leftover chicken if you like to make it even more loaded with protein. Serves 4 Ingredients 4 Tbs. extra virgin olive oil 1 large onion, diced 3 stalks of celery, sliced 3 carrots, sliced into coins Sea salt 2 15-oz. cans cannellini beans, drained and rinsed 4 cups (1 carton) low sodium chicken or vegetable broth Juice of ½ lemon 4 cloves of garlic, minced ¼ cup […]
October 23, 2023
White Bean Soup This hearty vegetarian soup makes a great appetizer or light lunch. I use my Homemade Vegetable Stock as a base, but you can also use store-bought vegetable broth. You can use white cannellini or navy beans instead of white kidney beans. Beans are loaded with protein and detoxifying fiber, which makes them a great ally if you’re trying to manage your weight. Fiber can also help regulate cholesterol and reduce your risk of certain cancers. Swiss chard has cancer-inhibiting carotenoids and vitamin C. Chard is an excellent source of vitamin K, which helps build strong bones. Both […]
September 14, 2023
This recipe is from my latest cookbook, Anti-Aging Dishes from Around the World. Oregon is a fabulous place to forage for mushrooms. There, varieties such as chanterelles, hedgehog, matsutake, lobster, morel, black truffle, white truffle, and milky cap grow under Douglas fir, pine, oak, western hemlock, Sitka spruce, aspen, willow, and birch trees. If you can get your hands on any of these exotic mushrooms, especially morels and/or chanterelles, use them in this soup. Vegetable broth and the secret ingredient rolled oats—not steel-cut or instant—blend together to create vegan creaminess in this light, healthy soup that’s low in calories and fat, […]
February 12, 2022
Savory, soothing tomato soup gets a protein kick by adding tempeh, a fermented soy product with a firm and meaty texture. Some people do not care for the squishy texture of regular tofu, preferring tempeh instead. A product that crumbles directly into this soup and cooks along with it, tempeh adds the unexpected benefit of probiotics for gut health and protein. Cooked tomatoes offer a heart-healthy punch of the antioxidant lycopene. With plenty of flavorful herbs and spices, consider this tomato soup when you need a simple, healthy dish. SERVES 6 Ingredients 2 Tbs. olive oil 1 large yellow onion, […]
February 15, 2021
This Balkan-inspired recipe has clean, bright flavors that go well together. Kale is an excellent source of vitamins A and C. It’s also part of the cabbage family, so it has cancer-fighting compounds. If you can’t find caraway powder, grind caraway seeds in a mortar and pestle, an electric spice grinder, or even a coffee grinder. For a milder version of this soup, omit the caraway and marjoram and season with sea salt and ground pepper. SERVES 4 Ingredients 1 peeled and cubed Idaho potato or 2 rose potatoes ½ tsp. kosher salt dissolved in 4 cups water ½ tsp. […]
January 21, 2017
Lentil soup is a nutritional powerhouse! When combined with other vegetables and spices, lentils will leave you feeling full longer than other types of soups. Part of the legume (bean) family, lentils contain high levels of both soluble and insoluble fiber, making them a satiating and low calorie choice, helpful for weight management. Soluble fiber absorbs water and creates a gel consistency that is known for binding cholesterol-containing bile and escorting it out of the body, helping you detox. Insoluble fiber consists of plant-compounds that the body cannot digest, helping contribute to healthy bowels. Together, this high fiber content can […]