Root Vegetable and Bean Soup

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PIC_RootVegetableBeanSoup

(Serves 4)

I have sad news for you: winter in Central New York will be here before you know it. Halloween is just over two months away and the snow has been known to start flying that early around here. But hang in there; I am going to help you get through with warming recipes.

Try this delicious soup of Toby Amidor’s when the coldness starts making its presence known. I guarantee you will love it! This is just one of several of her amazing recipes in her new cookbook, The Healthy Meal Prep Cookbook. Click here to check out this new favorite cookbook of mine. Enjoy!

Ingredients:

  • 1 packed cup baby spinach
  • 1 tablespoon olive oil
  • 1 medium onion, chopped
  • 1 medium carrot, chopped
  • 1 celery stalk, chopped
  • 1 medium parsnip, chopped
  • 1 medium turnip, chopped
  • 1 (15-ounce) can low-sodium kidney beans, drained
  • and rinsed
  • 6 cups low-sodium vegetable broth
  • 1 tablespoon mirin
  • 2 bay leaves
  • ¼ teaspoon freshly ground black pepper
  • Stack spinach and cut in ribbons Work in batches if
  • In a large pot over medium heat, heat the olive oil until it shimmer Add the onion, carrot, celery, parsnip, and turnip, and sauté until the onion is translucent, about 4 minutes. Add the beans, and stir to combine. Add the vegetable broth, mirin, and bay leaves, and stir to combine. Increase the heat to high and bring the liquid to a boil, then reduce the heat to low, cover the pot, and simmer until the beans are tender, about 20 minutes.
  • Remove and discard the bay Stir in the spinach

ribbons and black pepper.

REFRIGERATE: Store the cold soup in a resealable container for up to 1 week. Reheat in a pot over medium-high heat. Bring the soup to a boil, then reduce the heat to low and simmer for 10 minutes. Single servings can be reheated in the microwave on high for 2 to 3 minutes.

FREEZE: Store the cooled soup in individual freezer-safe containers or in one large container for up to 2 months. Thaw in the refrigerator overnight. Reheat in a pot over medium-high heat. Bring soup to a boil, then reduce the heat to low and simmer for 10 minutes. Single servings can be reheated in the microwave on high for 2 to 3 minutes.

 

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Food Choices to Reduce your Risk of Breast Cancer

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salmon fillet with vegetables and basil

Approximately one in eight women will develop breast cancer over the course of her lifetime.  And sadly, the death rate for women with breast cancer is higher than any other form of cancer except for lung cancer. While there is not a food recommendation that can guarantee that you will not develop breast cancer, I will discuss some food choices that will help keep your risk for breast cancer as low as possible.

#1: Eat Plenty of Fruit and Vegetables

Aim to eat at least five cups of vegetables and fruit a day. A recent study has found that carotenoids (nutrients) in fruits and vegetables can reduce your risk of developing breast cancer. Make those salads as colorful as possible; experiment with fruit and veggie combos (spinach, strawberry and a sprinkling of feta cheese; diced tomatoes, avocados, and mangoes; arugula, pecans, pears, and dried cranberries). The more colorful your fruits and veggies diet, the more variety of powerful carotenoids!

#2: Load up on Fiber

A study of 99,534 women, published earlier this year, found that those who ate more fiber in early adulthood had up to a 19% lower risk of developing breast cancer, depending on how much more fiber they ate. Some great high-fiber food choices include: apples, pears, berries, kidney beans, lentils, chickpeas, oats, almonds, chia seeds, and sweet potatoes.

#3: Eat Foods High in Omega=3 Fatty Acids

Several studies have suggested that the higher your intake of omega-3 fatty acids, the lower your chances of getting breast cancer. Fish is the greatest source of omega-3s. If you are not a fan of fish, consider a fish oil supplement. Other food choices that have an attractive amount of omega-3s include flaxseeds and walnuts, both of which I love adding to a bowl of oatmeal!

When you are deciding what to eat, think of the return on investment you get when you make healthy food choices. Not only does that choice help you to maintain a healthy weight, but also, it may be helping to reduce your risk of developing diseases like breast cancer. Choose the apple over the candy bar and the grilled salmon over the burger and watch your quality-of-life improve!