 As spinach is a rich source of fiber, iron, manganese, zinc, magnesium, plus small quantities of vitamin E, A, C, K, folate, thiamine, B vitamins, it is hard not to give it a leading role in most dishes. This tasty soup is no exception, balancing it out with chickpeas and tomato, for some healthy carbs, additional vitamin C, and protein. Photo by napolina INGREDIENTS
1 10-ounce package fresh spinach (or 2–3 bunches), washed and chopped 2 teaspoons olive oil 1 small onion, finely chopped 2–3 garlic cloves, minced 7 cups vegetable or chicken broth, low sodium 2/3 cup small pasta (like stalline-tiny stars, or ditalini-tiny tubes, or orzo) 1/4 cup fresh basil leaves, chopped (or 1 1/2 tablespoons dried basil) 1 14.5-ounce can chopped tomatoes, low sodium 1 15-ounce can chickpeas, drained and rinsed 1 teaspoon cayenne pepper salt and pepper to taste 2 Tablespoons Parmesan cheese (for garnish) PREPARATION Place a large pot over medium heat. Add olive oil, onion and garlic. Cook for 6–8 minutes, or until onion is slightly browned, stirring frequently. Add broth, turn heat to high and bring mixture to a boil. Stir in pasta and continue cooking 2 minutes. Add spinach, basil, tomatoes and chickpeas to the pot. Continue to cook or another 5–6 minutes, or until pasta is tender. Season with salt and pepper to taste (or additional cayenne pepper, depending on the level of heat desired☺️). Ladle into bowls and top with Parmesan cheese, if desired. Makes 4–5 servings.
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 All this talk about vibrant greens for iron, vitamin C, calcium and so on, it is hard not to desire to make them every day. This dish is combination of some of my favorites (and hopefully yours as well;), spinach and kale. Throwing in the beans for some additional iron, protein and fiber, makes this a satisfying main dish or a well-balanced side dish. If chickpeas or lentils are your love, they certainly work as well. INGREDIENTS
10 ounces kale leaves, stems removed, leaves chopped 10 ounces spinach leaves, stems removed, leaves chopped 1 Tablespoon olive oil 4 cloves garlic, sliced 4 ounces low fat cream cheese 2–3 Tablespoons vegetable broth, low sodium 1 teaspoon dried basil 1/4 teaspoon red pepper flakes 1 15-ounce can black beans, drained and rinsed salt and freshly ground pepper to taste hot sauce (optional, yet recommended) PREPARATION Heat olive oil in large sauté pan, over medium heat. Add garlic and cook 4–5 minutes, stirring occasionally, until slightly browned. Add cream cheese, vegetable broth, basil and red pepper, continuing to stir until cream cheese is melted. Add more broth as needed, until cream cheese is melted. Add kale and spinach in batches, continuing to mix together, until all of the greens are slighted wilted. Stir in beans, salt and pepper to taste. Stir well until blended and warmed throughout. Serve with hot sauce on the side for some additional heat.  This is a soup I created at the very start of my career, with a couple of my dietitian mentors. It has evolved over the years with removing and replacing some of the ingredients and adding the beans for a protein source. This is easily many meals in a bowl, as freezing in single portions works well for any leftovers INGREDIENTS
1 small chopped onion (about 1 cup) 2–3 celery stalks, washed and chopped (about 1 cup) 2–3 cloves minced garlic (about 2 teaspoons) 2 medium carrots, peeled and chopped (about 2 cups) 2 15-ounce cans chopped tomatoes, low sodium 8 cups vegetable broth, low sodium 1 medium sweet potato, peeled and sliced into bite-size pieces (about 3 cups) 1 small head of cabbage, washed and roughly chopped (about 3 cups) 1 red pepper, washed, seeded and chopped 1 yellow pepper, washed, seeded and chopped 2 cups cannellini beans salt and pepper to taste PREPARATION Place a large pot over medium heat. Add onion, carrots, garlic and tomatoes. Cooks for 5–6 minutes, or until veggies are tender. Add vegetable broth and bring to a boil. Add sweet potato, cabbage and peppers. Cook for 15–20 minutes, until potatoes and carrots are tender. Reduce to low heat. Add beans, tofu, salt and pepper to taste. Heat until warm. Ladle into bowls and garnish with freshly ground pepper. Makes 10–12 servings.  This dish takes all of the above tips into account, and of course, tasty flavors. I also included some short cut tips to help speed things up as needed. INGREDIENTS
2 Tablespoons olive oil 10 ounces fresh broccoli florets (yes, you can buy them in a bag!) 3–4 clove garlic, minced (about 2 tablespoons pre-minced jar) 1 pound chicken tenders 1/4 teaspoon freshly ground pepper 1/8 teaspoons salt 1 teaspoon oregano plus 2 tablespoons fresh for garnish (dry works as well) 1/4 teaspoon crushed red pepper 2 Tablespoons fresh lemon juice (yup, the bottle works too) plus 1 lemon sliced, for garnish PREPARATION Preheat oven to 375˚F. Place a large iron skillet over medium-high heat. Add olive oil and spread around pan. Add garlic and sauté for 1–2 minutes. Add broccoli to pan, mix well and arrange into a single layer. Cook for 3 minutes, no stirring. After 3 minutes, stir and arrange again into a single layer, continuing to cook for another 3–4 minutes. Remove skillet from heat. Place broccoli mixture into an oven proof serving dish. Cover dish with foil and place in oven. Set skillet aside. In small bowl, mix pepper, salt, oregano and crushed red pepper. Place chicken tenders into a medium bowl. Pour spice mix on top and rub all over tenders evenly. Place iron skillet on medium heat. Add chicken and cook 3–4 minutes per side, or until both sides are lightly browned. Remove from heat and stir in lemon juice. Remove broccoli from oven and add chicken mixture on top. Cover with the foil and bake for 8–10 minutes, followed by 2 minutes of broil for some extra browning (just keep an eye on it!). Remove from oven. Garnish with lemon slices, fresh oregano and more freshly ground pepper, if desired. Suggest serving with brown rice or quinoa. Makes 4–5 servings.
INGREDIENTS
2 Tablespoons unsalted butter 3 sweet onions (such as Vidalia), thinly sliced 3–4 garlic cloves, minced 6 cup vegetable broth, low sodium 1/4 cup sherry 1 bay leaf 2 tablespoons chopped fresh thyme Freshly ground pepper and salt to taste 4 slices whole grain or whole wheat baguette 1 cup shredded Swiss cheese, reduced fat 1/4 cup chopped fresh chives, for garnish PREPARATION In a slow cooker, add butter, onions and garlic. Cook on low heat for 6 hours, until the onions are golden and caramelized. Add the broth, sherry, bay leaf and thyme. Continue to cook with the slow cooker on low for another 4 to 5 hours. Season the soup with salt and pepper. Preheat the broiler on your oven. Ladle the soup into oven-safe bowls and place 1 slice of baguette on top of each. Sprinkle ¼ cup of cheese on top of each baguette. Broil the soup until the cheese is melted and well-browned, 2 to 3 minutes. Serve immediately, garnished with chives. Makes 4 servings.  Not everyone gets as excited as I do about cauliflower, and even more likely about parsnips. I challenge you to put any negative thoughts aside and give this warm, deliciousness a try. It takes about an hour overall, between preparation and cooking, but this smooth, creamy creation, satisfies the body and mind. Both parsnips and cauliflower are an excellent source of fiber and potassium, with a touch of protein and calcium. INGREDIENTS
3–4 parsnips, peeled and chopped into coin-size pieces 1 head cauliflower florets, washed and roughly chopped 4 garlic cloves, peeled and smashed 1 large or 2 small shallots, peeled and roughly chopped 4 springs fresh thyme plus a teaspoon of fresh leaves for garnish 2 Tablespoons olive oil 1 teaspoon cumin 1/2 teaspoon paprika 1 large or 2 small shallots, peeled and roughly chopped 4 cups vegetable or chicken broth, low sodium salt and pepper to taste PREPARATION Preheat oven to 375˚F. Place prepared cauliflower, parsnips, garlic, shallots and thyme springs in a large mixing bowl. Add olive oil and toss until all veggies are well coated. Sprinkle with cumin, paprika and pepper and toss again. Spread onto rimmed baking sheet and place in oven. Roast vegetables for 25–30 minutes, tossing veggies halfway. Remove from oven and roll thyme springs in your clean hands, to remove cooked leaves. Toss the remaining springs. Pour 3 cups of the broth into the blender. Add roasted veggies. Remove plastic center on blender lid and securely place lid on blender. Use a kitchen towel to cover the lid, securing the towel with your hand (this will allow for the steam to escape without any type of explosion…been there, done that ;). Puree mixture for about 1 minute or until the mixture is smooth. Add another 1/2 cup of broth and continue to puree. Repeat with final 1/2 cup of broth. *Note: Add more broth if desired for achieve a thinner consistency. Transfer the mixture into medium sauce pot and bring to a light simmer. (*If you have a Vitamix, you can use the heating feature). Taste and adjust seasonings. Garnish with a drizzle of olive oil and fresh thyme leaves. Serve hot. Makes 4–5 servings. |
THE REBELLIOUS RDAs a longtime promoter of healthy cooking and eating, Amy's focus is on plant-based eating, with a rebellious twist - that she and no one, needs to be perfect. Archives
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