Minestrone Soup

 

Minestrone

This soup is unbelievably delicious and packed full of roasted vegetables! This soup just makes you feel good, especially on cold winter days. You can tweak the recipe as you see fit… for example if you don’t eat potatoes or are allergic to them; just leave them out. The same goes for the beans or pasta. 

Bon apetit! -Jake

(Serves about 8 people)

Ingredients

2-3 tbsp butter

1 1/2 cups diced bacon (I prefer a non-smoked variety for this soup)

2 finely diced yellow onions

2 cups diced carrots

2 cups diced celery

1 can diced tomatoes and the juice (italian style or fire roasted are great)

1 can white beans (Great Northern beans or Cannelini variety – cooked)

2 zucchini (small to medium) peeled and diced

1 cup potatoes 

2-3 cups diced, stemmed green beans

3 cups shredded green cabbage

7 cups beef broth

(optional) 1 – 2 cups spiral pasta

Shredded parmesan cheese

 

Directions

  1. Choose stockpot or dutch oven large enough for all the ingredients.
  2. Place on stove over medium heat
  3. Add a little of the butter to the pan and once it is hot, add the bacon. Cook the bacon until it starts to brown (about 5 minutes).
  4. Add the diced onion and cook over medium heat for about 3-5 minutes.
  5. Add the diced carrots and cook for 5 minutes, stirring frequently. Add the remaining butter and repeat this procedure with the green beans, celery, potatoes, zucchini and finally the cabbage.
  6. Add the broth, the diced tomatoes and their juice, and a little bit of salt (go easy on the salt, especially if you are using canned broth. You can correct the seasoning or add salt at the end after sampling it).
  7. Cover and cook at low simmer for at least 4 hours or until roasted veggies are very tender. Slow roasting this in the oven works great as well.
  8. Minestrone should never be thin and watery, so cook until it is soupy thick. If it gets too thick, you can always add another cup of broth or water at the end.
  9. Optionally you can add 1-2 cups uncooked pasta, 15-20 minutes before the end of cooking.
  10. Add the canned beans at the end or 15 minutes before serving.
  11. At serving time, top each bowl of minestrone with a little shredded parmesan.
  12. Put the leftovers in the fridge and reheat it as needed. I think it gets better and better when reheated.

 

Sausage and Kale Soup

Try out this amazing and healthy soup recipe. I make it all the time.

Sausage and Kale Soup

Ingredients

1 tbsp coconut oil

1 large onion

4 cloves of garlic, chopped and peeled

1 pound of mild, ground chicken sausage

2 cups of chicken broth

3 cups of beef broth * I often skip the beef broth and use 5 cups of chicken broth.

1 head of cauliflower- chopped small without the stems

1 large bunch of kale – spines removed and chopped

Directions

  • In a large Dutch oven sauté chopped onion and chopped garlic in coconut oil for 2 minutes over medium heat
  • Add chicken sausage and sauté until done and browned
  • Add chicken and beef broth, keep at medium heat right below a boil
  • Add chopped cauliflower florets. Simmer for 20 minutes with lid on or until cauliflower is tender
  • Add chopped kale and simmer for 2 minutes
  • Serve immediately or put it in the fridge and reheat

Bon Apetit.

The Real Deal About Cleanses

vegetablesJanuary is the time when everyone is making resolutions to be healthier in the new year. Setting goals for fitness and diet. And of course….doing a cleanse. I am sure you have heard the phrase, “I can’t eat that, I’m on a cleanse,” more in the last few weeks than you ever care to again.

So how and why are people doing these cleanses? What does it entail? What are the benefits? And do you have to starve yourself and drink only juice for 10 days? (No, you don’t.)

Honestly, this is actually a great time to do a cleanse for a few reasons. First, the holidays are over and we all experience a bit of a “downtime” period, where we are laying low and recovering from the social gatherings, unhealthy foods, and holiday drinking that so often goes along with the past few months. Second, people feel inspired for various reasons by the idea of a new year, and want to make changes towards living and feeling healtheir.  This resolve helps motivate us as we temporarily eliminate all of our favorite unhealthy foods that we love, and are probably poisoning us. Finally, being healthy is a not a temporary state, but rather a process that evolves along with us. It takes work, but comes with rewards we have grown accustomed to taking for granted. People like rewards.

There are many types of cleanses being touted as miracle cures for various symptoms and illnesses. Some people are looking for a quick way to lose weight, or “reset” their body. The cleanses we prescribe at the clinic are tailored to the patient, and address their specific needs in regards to their current health. The most basic cleanse is a three week detoxification cleanse that involves eliminating inflammatory foods and supporting your system with supplements meant to detoxify and supply essential nutrients.

You do eliminate foods, including gluten, wheat, chocolate, alcohol, dairy, sugar, nuts, and caffeine.  It is hard. But it is worth the sacrifice, because you experience a state of health and well-being that you might have never experienced before. Patients report better quality sleep, improved digestion, increased energy, better mental clarity, weight loss, reduced acne and overall improved mood and well-being.

Call us with any questions about what type of cleanse might be right for you, or even if you are simply curious about how diet changes might affect your health.

Delicious Chicken Salad – Dairy Free and Gluten Free

Here is great and simple lunch salad I made up today for Sarah to satisfy her lunch prerequisites: a) no heating required, c) low or no carbs, d) low fat, e) high protein, f) gluten free, g) little to no dairy… and phew that is it.

Recipe:

1  1/2 cup cooked chicken breast

1  cup diced dill pickles

1 cup chopped kale (remove spines)

Kale which is rich in Dietary Fiber, Protein, Thiamine, Riboflavin, Folate, Iron, Magnesium and Phosphorus, Vitamin A, Vitamin C, Vitamin K, Vitamin B6, Calcium, Potassium, Copper and Manganese

1/8 cup finely diced red onion

1/4 cup cilantro

Cilantro which is noted for having anti-cancer properties, detoxifies the liver, high in Vitamin K.

2-3 tbsp Veganaise

1/2 tsp Paprika

dash of salt to taste

Mix them all together well so that everything is nicely blended and coated with Veganaise. Bon Appetit!