Italian Wedding Soup

I was feeling a bit under the weather this morning so I decided to whip up a batch of flavorful soup. Wedding soup is a mistranslation of the italian phrase ministra maritata which literally translated means "married soup", referring to the fact that green veggies and meat go so well together.

My version eliminates most of the fat and salt of the traditional recipe and adds some additional protein and fiber. I substitute kale for spinach or escarole because kale is a bit tougher and more flavorful. It holds its texture well and compliments the spicy meatballs. This savory soup is the ultimate winter comfort food, but each generous serving has less than 300 calories!

Full recipe after the jump!

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7 Make Ahead Healthy Staples: How one hour on Sunday can give you a week's worth of cheap, nutritious meals

Most people are simply too busy to prepare three meals a day. But everyone knows that cooking your own meals is both healthier and cheaper than eating out. What many don't realize is that with some planning, organization and an hour on Sunday night, you can fill your refrigerator with a variety of nutritious, convenient options that will last you through even the busiest week.


7 Make Ahead Staples:

1. Hard Boiled Eggs

One hard boiled egg has only 70 calories and 6 grams of high quality protein. They are portable, versatile and can be consumed on the go. Cooked, they last about one week in the fridge.

Cost: The best part about eggs: they are CHEAP. A dozen eggs ranges from $2-5, making it an affordable protein option.

How To:
1. Place eggs in saucepan and fill with enough COLD water to cover by 1 inch
2. Cover and bring to a rolling boil
3. Reduce heat to low and cook eggs for 10 minutes
4. Remove from heat and place eggs in cold water or ice water to chill.
5. Dry cooled eggs and store in a Tupperware container that's lined with paper towels to absorb excess moisture.

Ideas:

• Eat for breakfast, lunch, dinner or as a quick filling snack.
• Chop and add to salads
• Slice and add to sandwiches or crackers

Rest after the jump

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Secret Ingredient Jambalaya

This tasty, easy to prepare dish is a protein powerhouse, packing 30 grams per serving! I have made some substitutions to cut down on the fat, calories and sodium of traditional jambalaya. I substituted antibiotic-free chicken andouille sausage for pork and added the secret ingredient: sweet potato. It brings a creamy texture and rich flavor to the dish while adding fiber, Vitamin A and beta-carotene. Finally, you can substitute brown rice instead of yellow or white, but I prefer barley, which has fewer calories and three times as much fiber as brown rice. Its consistency really compliments the dish.

Full recipe after the jump


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Wholesome Wednesday Links!!!

• Is coffee a new superfood? Studies show coffee drinkers at lower risk for type 2 diabetes, Parkinson's, dementia, certain types of cancers and strokes. - WebMD

• Essential fatty acids can reduce the symptoms of PMS! - CNN

• A new study shows that ginger helps to relieve muscle inflammation and soreness post-workout. - New York Times

World's Greatest Breakfast: Steel-cut Oats

This is a fast, easy and nutritionally complete breakfast that I make almost every day. Packed with protein and fiber it is quick, filling and comforting on cold winter mornings.

Steel-cut oats are a nuttier, chewier alternative to traditional rolled oats. Steel-cut oats are whole grain grouts, which are the inner portions of an oat kernel, which have been cut into three pieces rather than flattened. Because they are less processed than rolled oats, they have more fiber, nutrients, flavor, and take longer to digest, keeping you feeling fuller for a longer period of time. They're also rich in magnesium and selenium and help to stabilize blood sugar. Studies have shown regular consumption of whole grains is associated with a 26% reduction in the risk of Coronary Heart Disease.

Because steel cut oats take a longer time to cook. I recommend making a big batch and refridgerating for up to one week. In the morning, this healthy breakfast takes 1 minute to assemble and 1 minute to cook!

Full recipe after the jump!


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Dangers of Non-Organic Potatoes

Wow... I had no idea.

According to Prevention Magazine, non-organic potatoes are especially dangerous to consume because the potatoes absorb the pesticides, herbicides and fungicides right out of the soil. Since these dangerous chemicals are directly absorbed, no amount of washing will make it safe to eat.

The Prevention piece quotes Jeffrey Moyer, chair of the National Organic Standards Board, who says "I've talked with potato growers who say point-blank they would never eat the potatoes they sell. They have separate plots where they grow potatoes for themselves without all the chemicals."

Non-organic potatoes may also contain traces of dieldrin and methamidophos. According to the Agency for Toxic Substances and Disease Registry (a division of the CDC), dieldrin is a toxic insecticide which has been banned in most of the world, it is linked to Parkinson's disease, breast cancer, and immune, reproductive and nervous system damage. Yikes! 

Prevention: 7 Foods That Should Never Cross Your Lips

Superfood Facts: Quinoa

I discovered quinoa 5 years ago and am always finding new ways to incorporate it into my diet. I recommend cooking up a big batch and using it throughout the week.

Some great quinoa facts:

• Pronounced Keen-Wah, this fabulous food is actually a seed, not a grain and related to the spinach family. It has been grown for centuries in South America, where it was a staple of the Incan diet.
• It cooks and tastes like a grain and is a healthy alternative to other grains/carbs in your cooking.
• Quinoa is a great source of both protein and fiber. It contains all 9 essential amino acids, making it a complete protein. It is also an excellent source of magnesium, copper, calcium, phosphorous and zinc.
• Quinoa is easily digested and gluten-free. 
• It is sold in three varieties, white, red, and black. They are all nutritionally identical, with red having slightly more fiber. 
• The best part about quinoa: it cooks in ONLY 10 minutes! 

Quinoa Links:

1. NPR: Quinoa, A Sacred, Super Crop
2. Livestrong: The 5 Things You Need to Know About the Health Benefits of Quinoa
3. The World's Healthiest Foods: Quinoa

Quinoa Cakes

First Recipe: Quinoa Cakes

This is a multitasking recipe that can work as both a side dish and a main course. Since it take a bit of time to prepare everything, I suggest making a huge batch as I did and then making multiple meals out of it. You can easily freeze, or just bring for lunch.
Full recipe after the jump
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