Italian White Bean Soup

 

Italian White Bean Soup


Ingredients

  • 1 Tbsp extra-virgin Olive Oil
  • 1 clove garlic thinly sliced
  • ¼ C onion chopped
  • 30 oz can cannellini beans white kidney beans; or use cooked, dried beans prepared according to instructions.
  • 1-1/2 C water
  • 1-1/2 Tsp dried sage crushed
  • ½ Tsp dried basil crushed
  • ½ Tsp sea salt
  • ¼ C celery chopped
  • ¼ C carrots chopped
  • ½ C fresh spinach
  • 1/8 Tsp black Pepper

Instructions

  1. Heat oil in large saucepan, saute the onions and garlic for 2-3 minutes.
  2. Add celery, carrots, sage, basil, beans, water, and sea salt.
  3. Cover, bring to a boil and then simmer for 15-20 minutes

  4. Add black pepper and spinach and simmer an additional 2 minutes

  5. (If you wish, you may puree the soup in a blender before adding pepper and spinach.)

5 Minute Quick Steamed Kale

 

5 Minute Quick Steamed Kale

Prep Time 5 minutes
Cook Time 5 minutes
Total Time 10 minutes
Servings 2 servings

Ingredients

  • 1 lb kale
  • 1/2 red onion, chopped
  • 3 T olive oil
  • 2 t lemon juice
  • 1 clove garlic, minced
  • salt and pepper to taste

Instructions

  1. Fill the bottom of a steamer with 2 inches of water.

  2. While steam is building up, cut off the thick stem ends and slice kale leaves into 1/8 inch slices. Slicing kale thinly ensures even cooking and the best flavor.

  3. Let sliced kale sit for 5-10 minutes before steaming.

  4. Let chopped onions and minced garlic sit for about 5 minutes.

  5. When water comes to a full boil, place onions at the bottom of the steamer basket and kale on top of onions.

  6. Cover with a tight fitting lid and steam for 5 minutes for al dente kale.

  7. Transfer to a bowl and toss kale with the remaining ingredients while it is still hot.

Recipe Notes

Another variation for eating steamed kale is to simply add a flavored vinegar.

Fun Facts about Kale

  • Kale can be found year-round in most stores.  
  • Once the leaves have been cut, kale can be stored for up to 5 days in the refrigerator.
  • The best way to cook kale to preserve its nutritional value is steaming for about 5 minutes to soften the fibers for better digestion, or massage it with a little olive oil and lemon juice.  
  • Kale has more nutritional value than spinach and promotes heart health because of its potassium content and cholesterol lowering ability.  
  • When we eat kale, its fiber-related nutrients, together with some of the bile acids in the intestine, combine in such a way that they stay in our intestines and pass out of our body in a bowel movement, rather than being absorbed along with the fat they have emulsified.  
  • Kale helps support detoxification.  It contains sulfur-containing phytonutrients that increase the liver’s ability to produce enzymes that neutralize potentially toxic substances.
  • Kale is an excellent source of calcium, Vitamins A and C, and dietary fiber.
  • Kale is a cruciferous vegetable and a descendant of the wild cabbage plant.
  • Anyone taking blood thinning medication or who has kidney problems should check with their doctor before adding more kale to their diet.

Detox Orientation Meetings – Free

Have you decided or has your doctor recommended that you begin transforming your health with a short-term, detox, diet program?  Does the program require a different way of eating that’s confusing or consists of foods you don’t normally consume? Our Health Coach, Maryanne Riege, can help with that.

Trying to get information about detoxing can be overwhelming and frustrating.  There is so much conflicting information, it’s almost impossible to know what is right and what is not.  

Maryanne is offering free, one-hour informational sessions that will provide guidance and reduce your anxiety.  During the orientation meeting, the confusion about detoxing will be addressed.

The session will address the following:

  • What is a whole food plant based detox?
  • How to detox successfully.
  • How to participate in a guided program, with tips and recipes.

Participation is free, but requires RSVP at least two days before the event

(Minimum participant enrollment required)

INFO SESSION DATES:

September 20, 2018    5:30-6:30PM

October 4, 2018     10:30-11:30AM

October 18, 2018      5:30-6:30PM

November 1, 2018 .    10:30-11:30AM

November 15, 2018     5:30-6:30PM

December 6, 2018 .    10:30-11:30AM

 

Get ready for a program that will lead to the health and wellness you desire!

 

To enroll – call our office at 262.695.5311

Plant Based Dinner – September 27

What is a whole food plant-based diet?  It’s a diet based on foods derived from plants, including vegetables, whole grains, legumes and fruits, but with few or no animal products.  Plant-based diets help prevent chronic disease like diabetes, heart disease, cancer, and improve skin and gut health. Do you want to experience and learn more about how to thrive on a plant-strong diet?  Then this is the opportunity for you. You will be served a delicious and nutritious plant-based meal that will leave you with a feeling of happiness and satiety.

 

When:  Thursday, September 27

Where:  The Ommani Center for Integrative Medicine

Time:  5:30-7:30pm

Cost:  $20/person fee collected at the door

 

RSVP Deadline:   262-695-5311 or via email: ommani@ommanicenter.com by Tuesday, Sept 25

Cooking Class at Public Market – October 17th

with Dr. Kumar and Maryanne Riege
October 17th
5:30pm
$29
Let Dr. Kumar and Maryanne Riege show you how to make food your medicine. Join them at the Milwaukee Public Market kitchen for a demonstration.

Organic Summer Bean Soup

Organic Summer Bean Soup* by Rose Kumar M.D.

Ingredients

  • 1 cup of white beans soaked overnight in 4 cups of water and 1 tablespoon of apple cider vinegar. You may use 2 12 oz cans of canned beans as well, washed and drained.
  • 1/2 cup of Farrow soaked overnight - OPTIONAL
  • 1 large white onion chopped
  • 4 cloves of garlic chopped and left at room air for 10 minutes
  • 2 12 oz cans of diced tomatoes or 6 medium tomatoes
  • 1 tablespoon of tomato paste
  • 2 carrots diced
  • 1/2 tsp kombu or Wakame flakes**
  • 4 cups of chopped kale or collard greens
  • 1/2 bunch parsley chopped
  • 2 tsp of salt
  • 6 cups water
  • 1 tablespoon apple cider vinegar ***
  • 4 tablespoons of olive oil
  • 1/2 tsp turmeric
  • a pinch of black pepper
  • a pinch of cayenne pepper or more to your liking
  • 1 tablespoon no salt seasoning
  • 1/8 cup nutritional yeast
  • 1 tablespoon agave nectar or jaggery
  • 1 lemon cut in wedges optional

Instructions

  1. Pour the oil in a dutch oven and heat it for 30 to 40 seconds. Add turmeric with a pinch of black pepper and heat for 10 seconds. Then add onions and garlic and cook till translucent. Decant water off the beans and place in a colander. Wash once more under water and add to the pot (or crock pot). Let cook for 1 and 1/2 hours or till beans are moderately soft (they should be al dente as they will cook for another hour with the remainder of ingredients except kale/collards/parsley. {If using a crock pot, you can put the remainder of ingredients in the crock pot except the kale/collards/parsley and turn on high for 6 hours}. Once beans are soft, add carrots, salt and spices as well as farrow and cook for another hour. Once all the ingredients are incorporated and the soup is thickened, add the kale or collards as well as any other vegetables you may want to like organic chopped red bell peppers, zucchini, or summer squash. Add the cider vinegar. Taste for salt and add more if needed. Add the chopped parsley and serve.
  2. A squeeze of lemon before eating this soup refreshes it. This is totally optional.

Recipe Notes

Make sure all of your ingredients are organic. It not only enhances flavor of your food but adds nutrient value with minimal to no hormone disruptors. **kombu and wakame are sea vegetables that add the 5th flavor called “umami” to food. This is a savory flavor that adds a depth of flavor and adds vitamins A,D,E,K, magnesium and vitamin B12 to your dishes. A little goes a long way so don’t overdo this or food will taste more salty and overpower the other spices in your dishes. *** apple cider vinegar when added to any soups or stews adds a depth of flavor.

Traditional Hummus

 

Traditional Hummus

Ingredients

  • 2 cups drained well-cooked or canned chickpeas
  • 1/4 cup tahini
  • 1/4 cup extra-virgin olive oil
  • 2 cloves garlic peeled, or to taste
  • 3/4 tsp Salt
  • 1 tsp ground cumin
  • 1 tsp paprika
  • Juice of 1 lemon plus more to suit your taste
  • Approximately 1/8 cup of hot water
  • Chopped fresh parsley leaves for garnish
  • Olive oil and paprika to drizzle and sprinkle on top

Instructions

  1. Place all ingredients except the last two in a blender or food processor and blend till smooth. Add enough hot water (approximately 1/8 cup) as it is blending for a smooth consistency to your liking. Place in a bowl and garnish and serve.

 

Creamy Arugula Soup

Arugula is a member of the super-food cruciferous vegetable family. Cruciferous vegetables (think Broccoli, cauliflower, Brussel sprouts, and arugula) are among the healthiest vegetables thanks to their anti-inflammatory, antioxidant, and detoxifying properties.

We typically think to eat arugula raw in salads, but it is delicious in soups! Arugula has a peppery, fresh flavor and produces a light and refreshing summer soup.

Course Soup
Servings 4
Author Maryanne Riege, Certified Holistic Health Coach

Ingredients

  • 4 c vegetable broth
  • 1 Tbsp vegetable broth for sauting
  • 3 stalks celery chopped
  • 1 med onion chopped
  • 4 cloves garlic minced
  • 4 med parsnips chopped
  • 1 can coconut milk
  • 2 tsp sea salt
  • 4 c fresh arugila
  • pepper to taste

Instructions

  1. Heat the 1 Tbsp vegetable broth in a large pot over medium heat.

  2. Add onion and celery and saute for 5 minutes, or until tender.

  3. Add the garlic and saute another minute or so.

  4. Add parsnips, 4 cups vegetable broth, coconut milk, salt, and bring to a boil.  

  5. Once boiling, lower the heat and cover, letting vegetables simmer until the parsnips are tender (approximately 10 minutes).

  6. Add arugula and stir until wilted.

  7. Transfer to a blender and blend until smooth.

  8. Season with salt and pepper, to taste. Transfer back to pot and warm if necessary.

The Serving Size Secret You Must Know

How many portions are in a bag of snack-size whole grain crackers? Or a small bottle of locally-pressed juice? Or a lunchbox pack of granola bars?   Hint: it’s not “one.” Often, the above products contain two or two-and-a-half servings per package.

Can YOU Eat Just One?

Sure, you could go ahead and enjoy just half the bag, but are you really going to do that?  Don’t beat yourself up if the answer is no: If you place food in front of most people, they tend to eat it all. It’s just the way we’re wired.

The Perils of Supersizing

Eating too much food in one sitting is hard on your body. Here’s why:

  • Food is meant to be spread throughout the day. Overdosing on too much food at one time causes pain, upset, and sluggish digestion.
  • A surge of glucose is released into your blood. Your pancreas has to work overtime, pumping insulin through the body to absorb all that extra glucose. This can make you feel spacey, weak, irritable, or headachy.
  • Thinking there is some type of emergency, your adrenal glands go into “fight or flight” mode and release adrenaline and cortisol, which is the body’s natural response to stress.
  • When your blood sugar levels finally plummet, you experience wicked cravings for more food—specifically simple carbs or sweets.
  • Research has found that immune system function is affected for at least five hours after consuming large amounts of simple carbohydrates.

5 Tips to Kick Portion Distortion

  • Don’t over order – go for salads, soups, and appetizers, which are typically more reasonably sized than entrees.
  • Choose high-fiber foods like vegetables, fruits, beans, and whole grains to keep you feeling full and energized.
  • Chew well to aid digestion and give your brain time to register you’re full before you overeat.
  • Get enough water. Often we mistake thirst for hunger.
  • Carry your own snacks. Stock up on snack-sized containers and fill them with baby carrots, air-popped popcorn, or nuts.

GET EVEN HEALTHIER!

Are you curious about how easy-to-make changes (such as chewing your food more thoroughly) can make a big difference in your health? Would you like help in making healthier food choices? Let’s talk! Schedule a health coaching consultation with me today—or pass this offer on to someone you care about!

June2018 Maryanne Riege, Certified Holistic Health Coach, works with adults and children age 16 and over assisting, supporting, &  directing people on their journey toward a healthy lifestyle and diet. Schedule an appointment by calling 262.695.5311.

Potato Salad with Avocado and Dill

 

Potato Salad with Avocado and Dill Recipe from Forks Over Knives Cookbook

Ingredients

  • 2 pounds small red potatoes
  • 1 large avocado
  • 2 teaspoons fresh lemon juice
  • 1 tablespoon Dijon mustard
  • ¼ teaspoon smoked paprika
  • ½ teaspoon or less Herbamare seasoning or sea salt
  • teaspoons maple syrup or liquid sweetener
  • optional, to balance the acidic lemon and spicy mustard
  • Freshly ground black pepper
  • cup fresh dill packed and then chopped
  • ½ bunch green onions green part, sliced
  • 3 stalks celery trimmed and sliced
  • ½ white onion diced

Instructions

Instructions:

  1. Wash the potatoes and cut out any bad spots or eyes.
  2. Steam gently for about 10 minutes, until just fork tender through the center. Immediately run under cold water to prevent further cooking.
  3. For best results, refrigerate the cooked potatoes for about an hour. (This ensures they don’t fall apart when slicing.)
  4. Quarter the potatoes and peel if desired. Place in a large bowl.
  5. Peel and mash the avocado in a small bowl. Add the lemon juice, mustard, paprika, Herbamare or salt and maple syrup (if using), and stir into the avocado to create a dressing. Season with pepper to taste.
  6. Add the dill, green onion, celery, onion and avocado dressing to the potatoes. Toss gently until everything is coated. Tast test and adjust seasonings if desired.
  7. Serve the same day or refrigerate and serve the next day (as the avocado darkens and breaks down quickly).

Recipe Notes

Here’s a short YouTube link that illustrates the preparation of the recipe> https://www.youtube.com/watch?v=HqrDV5h9CPo