nutritionbitsandbobs

Debatable.  That’s what I’m making for dinner.  Another one-pot-wonder.  I’m aaaaall about a complete meal in one dish when I’m making dinner for the little monsters. I want protein, which means meat or meat substitute, such as tofu, eggs, or legumes, at least 2 carbs per serving and preferably one to two vegetable servings.  Usually that means adding a side veggie dish or in this case, an extra carbohydrate. Cannellini beans are the protein source for this soup. You will gain carb benefits as well as protein from beans. Although it wouldn’t meet Martha Stewart’s standard of a “good thing”, it’s exactly that at my house, as this soup calls for potatoes and I’m fresh out! I had to throw the smelly-dripping-yucky-rotten-juicy-bag of potatoes into the compost bin.  In the south we say, “Them’s the brakes”, instead of “Those are the breaks” which would be proper English, but not nearly as cute. The recipe includes Savoy cabbage. This time I’m using what was available at the supermarket which was napa. Cabbage provides vitamins A, C, K and fiber, helps prevent inflammation, fights cancer and may even help improve memory. Clearly, I need to eat a lot more cabbage. I use peeled, canned tomatoes in the soup. Believe it or not lycopene, an antioxidant that may prevent the growth of cancer cells in addition to heart disease and eye disorders, is more bioavailable in canned tomatoes. A few fresh green beans from our mini garden are getting thrown in as well as a lot of garlic.  I’m tossing in some carrots, rich in Vitamin A, shown to improve immunity and beta-carotene, an antioxidant that prevents cancer causing free-radicals. An organic chopped celery stalk, onion, fresh basil and rosemary from the back yard.  I’m topping with some fresh basil and grated Parmesan. Serve this soup with crusty bread.  I pan-grilled triangles of Dave’s Good Seeds bread with a pat of butter and a little olive oil and the kids were fighting over it. Recipe: 2-3 tablespoons olive oil, plus more for serving (optional) 1 medium onion, diced 5 medium carrots, peeled and diced 1 large celery stalk, diced 1/4 teaspoon red-pepper flakes (optional) 1 teaspoon minced fresh rosemary, or 1/4 teaspoon dried 1 can (15 ounces) whole peeled tomatoes, drained and chopped 1 large potato, Yukon gold, peeled and diced 1/2 head Savoy cabbage (1/2 pound), cored and thinly sliced 1 can (15 ounces) cannellini beans, rinsed and drained 1/2 lb green beans, trimmed and cut into 1-inch pieces 4 garlic cloves, minced 1/4 cup thinly sliced fresh basil, plus torn leaves for serving Salt and pepper 3/4 cup grated Parmesan, for serving 3 1/2 cups water 4 1/2 cups fat-free, low sodium chicken broth DIRECTIONS In a large pot, heat olive oil over medium heat. Add onion, carrots, celery, rosemary, 1 1/2 teaspoons salt, and 1/4 teaspoon pepper. Cook, stirring occasionally, until onion begins to turn golden, 5 to 8 minutes. Add finely chopped tomatoes; cook until some of the liquid evaporates, about 1 minute. Add potato, cabbage, cannellini beans, water and broth; bring to a boil. Stir in green beans. Reduce to a simmer, and cook until all the vegetables are tender, about 25 minutes. Season with salt and pepper; stir in garlic, if using, and basil. Serve sprinkled with Parmesan and, if using, torn basil. Drizzle with more oil, if desired * for a vegetarian version, forgo the broth and use only water Related posts: Moroccan Chicken, Roasted Curry Cauliflower & Indian Dahl, Last Night’s Dinner…, World Famous!, GARLIC!, Help Me To Help You!, 2 Simple Ways to Start Losing Weight NOW! *I’ve used kale to replace the cabbage and sweet potatoes or purple potatoes to replace white or gold. If you feel overwhelmed by all the nutrition advice, calorie recommendations and diet trends, read these: Fact. Not Fad., Let’s Crunch Numbers!, Help Me To Help You!

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