This tasty, filling Italian soup is packed with nutrient-rich veggies, heart-healthy olive oil and fiber-friendly legumes. Enjoy it all year long — let it warm you up in the fall and winter, and fill it with fresh vegetables from your garden in the summer.
Ingredients
¼ cup olive oil
1 clove garlic, minced (or 1/8 teaspoon garlic powder)
1-1/3 cups coarsely chopped onion
1-1/2 cups coarsely chopped celery and leaves
1 can (6 ounces) tomato paste
1 tablespoon chopped fresh parsley
1 cup sliced carrots, fresh or frozen
4-3/4 cups shredded cabbage
1 can (16 ounces) tomatoes, cut up
1 cup canned red kidney beans, drained and rinsed
1-1/2 cups frozen peas
1-1/2 cups fresh green beans
Dash hot sauce
11 cups water
2 cups uncooked spaghetti noodles
Directions
Heat oil in a 4-quart saucepan.
Add garlic, onion and celery, and sauté about 5 minutes.
Add all remaining ingredients except spaghetti, and stir until ingredients are well-mixed.
Bring to a boil. Reduce heat, cover and simmer about 45 minutes or until vegetables are tender.
Add uncooked spaghetti and simmer 2-3 minutes only.
There is something special about using fresh peas straight out of the pod. This recipe was inspired by our root-to-stem philosophy of cooking: It always seems like such a waste to throw away the pea pods, but they are relatively inedible. To make use of the pods, we’ve pureed them into a spring-fresh pasta sauce. Remember: Pasta for breakfast is a great choice, especially when it’s loaded with healthful pea protein.
Ingredients
Kosher salt 1 pound fresh English peas in pods (yields about 1 cup shelled peas and about 3 ½ cups pods) ½ cup water ¼ cup extra-virgin olive oil 2 small spring onions or 2 large shallots, chopped 2 small spring garlic (whites) or 3 garlic cloves, minced 2 tablespoons Greek yogurt (optional) 12 ounces whole grain pasta, such as linguine, rigatoni or small shells Freshly ground black pepper ¼ cup fresh mint (peppermint preferred), thinly sliced Espelette pepper to taste (optional) Grated Parmigiano Reggiano cheese (optional)
Directions
Bring a large pot of water to boil and add enough salt to make it salty like the sea.
Meanwhile, wash the peas. Pull off the stem ends: remove the peas and place in a small bowl. Reserve the pods.
Fill a bowl with cold water. Set aside. Add the empty pea pods to the pot of boiling water and cook for 5 minutes. Using a slotted spoon or spider, remove the pods from the boiling water and transfer to the bowl of cold water to cool quickly. Drain the pea pods and add to a Vitamix or high-speed blender. Add ½ cup water. Puree for 2 to 3 minutes.
Place a fine strainer over a bowl and add the pea pod puree to the strainer, pressing on the solids to release as much puree as possible into the bowl. Discard the solids in the strainer. Reserve the puree in the bowl; season to taste with salt and pepper.
Cook the pasta in the pot of boiling water until al dente, stirring occasionally.
Meanwhile, in a large skillet, heat the olive oil over medium heat. Add the onions and garlic and sauté until softened, 3 to 4 minutes. Add the peas and cook 2 minutes. Stir in the reserved pea pod puree and Greek yogurt, if using, and cook just until heated through. (Don’t overcook the peas or puree as the sauce will turn brown).
Using tongs or a spider, transfer the pasta to the sauce in the skillet. Toss until combined. Season to taste with salt and pepper. Transfer the pasta to the serving bowl. Add the basil and mint. Serve with Espelette pepper and grated Parmigiano Reggiano cheese, if using.
Nutritional info (per serving)
Makes 4 servings.
Calories: 554 kcal Total fiber: 12 g Soluble fiber: 0.1 g Protein: 15.5 g Total fat: 16.7 g Saturated fat: 2.0 g Healthy fats: 12.1 g Carbohydrates: 84 g Sugars: 7.7 g Added sugars: 0 g Sodium: 178 mg Potassium: 433 mg Magnesium: 14 mg Calcium: 134 mg
Source: The What to Eat When Cookbook by Michael F. Roizen, MD, Michael Crupain, MD, MPH and Jim Perko, Sr, CEC, AAC.
This superfood omelet is full of nutrient-rich veggies. Brussels sprouts and kale provide folate and glucosinolates. Seaweeds are full of minerals and avocados are loaded with healthy monounsaturated and saturated fats. Ingredients 2 large kale leaves, stemmed and halved lengthwise 4 Brussels sprouts, trimmed and halved 3 large pasture-raised eggs 5 large pasture-raised egg whites freshly ground black pepper and sea salt, to taste 2 tablespoons extra-virgin olive oil 6 crimini mushrooms, sliced 1/4 cup chopped fresh cilantro 1/4 cup chopped fresh dill 2 (1/2-ounce) packages roasted seaweed snacks (see note*) 2 cups baby spinach 1 avocado, peeled, pitted and sliced, for garnish 1 teaspoon white truffle oil (optional, for garnish) Note: If you can’t find roasted seaweed snacks, you can substitute 1 ounce plain nori. Before using nori, brush it with a tiny bit of oil and toast it in a lightly oiled skillet over medium-heat for 10 to 15 seconds on each side. Cut into 3-inch squares before using in the omelet. Directions Bring a large pot of water to a boil over high-heat. When it boils, add a large pinch of sea salt. Drop in the kale leaves and Brussels sprouts and blanch just until they turn a brighter shade of green, 2 to 3 minutes. Drain well. Crack the 3 eggs into a medium mixing bowl, and then add the 5 egg whites. Whisk the eggs together and season with salt and black pepper, to taste. Heat the oil in a large nonstick pan over medium-heat. Add the eggs and immediately turn the heat down to low. Stir to scramble the eggs, tilting the pan to distribute them in an even layer. As soon as the eggs are no longer runny, arrange the Brussels sprouts on one side of the omelet and scatter the mushrooms over them. Add the kale and sprinkle the cilantro and dill on top. Cover the herbs all with the seaweed snacks and top with the spinach. Cover the pan and cook over the lowest possible heat for 5 minutes. Fold the omelet in half and then cut it into 4 sections. Garnish each portion with a few slices of avocado and a drizzle of truffle oil, if using. Serve immediately. Nutritional information Each slice of omelet contains: Calories 248 Fat 18g Saturated fat 3g Cholesterol 123mg Fiber 6g Protein 14g Carbohydrate 12g Sodium 120mg Facebook Twitter
You know exercise is good for you, but do you know how good? From boosting your mood to helping control your weight, find out how exercise can improve your life. https://mayocl.in/2CXOCRb
“When you wake up in the morning,” said Piglet, “what’s the first thing you say to yourself?” “What’s for breakfast?” said Pooh. “What do you say, Piglet?” “I wonder what’s going to happen exciting today?” said Piglet. “It’s the same thing,” he said. ~A.A.Milne #ThursdayThoughts
Did you know Greek yogurt has almost twice as much protein as other yogurts? It takes longer to leave your stomach, keeping you satisfied longer. Plus, you burn more calories digesting protein than carbs. https://wb.md/3BbzYB7
These tropical #fruits deserve a place on your shopping list at least once in a while. Try these suggestions when you’re craving something sweet for a snack or after dinner. https://bit.ly/3fUfqEq#HarvardHealth
Tropical fruits are those native to warm, tropical climates and include everyday favorites such as bananas and oranges. Here, we’re highlighting a few slightly more exotic choices that deserve a place on your shopping list at least once in a while. Try these suggestions when you’re craving something sweet for a snack or after dinner.
Pineapple. Sure, canned pineapple is convenient, but the flavor of a fresh pineapple is far more vibrant. Try pineapple chunks tossed with chopped fresh mint.
Mango. The pale orange, creamy flesh of ripe mango has a sweet, slightly spicy or pine-like flavor, according to some people. To serve, slice the mango close to the pit, then score the flesh crosswise, as shown above. If you like spicy food, sprinkle with a little chili powder.
Papaya. These large, pear-shaped fruits have reddish-orange flesh with a flavor akin to a melon with a faint floral quality. If you like, you can eat the black seeds, which have a peppery bite. Scoop the flesh out with a melon baller or spoon. A squeeze of fresh lime juice helps temper the sweetness.
Healthaware 