Traditionally an Eastern European dish, Borscht is a beet soup that is perfect for cooler weather. This hearty and colorful soup will certainly help you meet your daily requirement for vegetables. Rich in antioxidants, it makes a satisfying, probiotic-rich meal, especially when served with cheese and chunky fresh bread.
Although this soup is packed with vegetables, making it a nutritional powerhouse of vitamins and minerals, the star of this dish is the beet! Beets are high in immune-boosting vitamin C, fiber, and essential minerals like potassium (essential for healthy nerve and muscle function) and manganese (which is good for your bones, liver, kidneys and pancreas). Continue reading “Dinner Tonight: Borscht”
We are well into fall now, with leaves starting to change colors, and crisper mornings and cooler nights. Fall is definitely one of my favorite times of year and aside from the beauty of the season, the produce that is available is spectacular. Squash, Brussels sprouts, broccoli and grapes are just a few things that arrive with the abundance of autumn harvest. Another three foods that I adore, especially in this soup recipe, are cabbage, pears and pomegranates.
Cabbage is a cruciferous vegetable that really gives you a lot of bang for your buck. With so many varieties of cabbage, there is something for everyone. In this recipe, red cabbage is the star. Continue reading “Dinner Tonight: Red Cabbage and Pear Soup with Pomegranate Seeds”
There is something soul-soothing about making a warming winter meal while the wind blows and the snow falls (anyone else have snow yet?). Growing up, we had soup every day, usually to end the meal. Today, though, I enjoy soup on its own as a meal in itself. This cabbage soup is an economical meal that provides a bounty of nutrients.
Cabbage is a great source of dietary fiber, antioxidants, and a range of vitamins. Cabbage is part of the cruciferous family of vegetables and it contains a group of chemicals called glucosinolates, which studies have shown could reduce the risk of certain cancers.
Cabbage is very versatile and also comes in many varieties. Green, red, savoy and Napa all have unique nutritional properties. From salads to slaws to soups, make sure that cabbage is part of your late fall meal planning. Continue reading “Dinner Tonight: Cabbage Curry Soup”
Chicken soup isn’t just good for the soul. Experts at the University of Nebraska Medical Center in Omaha found evidence the soup contains anti-inflammatory properties that may help prevent a cold’s miserable side effects. Although they couldn’t pinpoint the exact biological reason, they did find that eating chicken soup can help prevent cold symptoms.
Here is one of my family’s favorite chicken soup recipes. It is loaded with veggies, herbs and spices and it always makes us all feel better.
• 1 whole chicken or a few chicken legs/breasts (whatever you have on hand)
• 6 cups (or more) of water or organic broth (if you are using just the breasts or the thighs)
• 3 celery stalks, chopped
• 3 large carrots, chopped
• 2 medium onions, chopped
• 6 garlic cloves, minced
• 1 bag of fresh or frozen spinach (or you can use kale, bok choy, swiss chard)
• 1 head of broccoli, chopped (fresh or frozen)
Continue reading “Dinner Tonight: My Family’s Chicken Soup”
Lately, I have been craving warm comfort foods. This variation of Italian Wedding Soup uses a heartier leafy green than spinach, and navy beans instead of orzo pasta. The one thing that remains the same is the meatballs.
This soup provides an excellent source of fiber, vitamins, and nutrients, including folic acid, iron and potassium. Not to mention, it can be a fantastic meal for those watching their weight, because of the high water content.
1 lb organic lean ground turkey
1 large free-range egg
1/2 cup oat bran
1/3 cup grated parmesan cheese
2 tsp dried thyme
2 garlic cloves, minced
1/4 tsp black pepper
2 tsp olive oil
1 yellow onion, chopped
5 cups of organic reduced-sodium chicken or vegetable broth
2 Tbsp finely chopped fresh sage or 2 tsp dried sage
1/4 tsp dried red chili flakes
1/4 tsp salt
2 cups cooked navy beans (if you use canned, rinse and dry them well)
1 bunch of kale or escarole, roughly chopped
To make the meatballs, in a large bowl, combine ground turkey, egg, oat bran, parmesan cheese, thyme, garlic, and black pepper. Roll into balls, using about 1 tbsp of the mixture for each. Should make about 12 to 16 balls. Continue reading “Dinner Tonight: A Twist on Italian Wedding Soup”