I love making my own soup instead of eating it from a box or a can. I have noticed that home made soup has so much more flavor and tastes so much more fresh than stuff you can buy at the store. I also like that I can monitor the amount of sodium that goes into it and be sure that there are no preservatives. 

After I ate one too many girl scout cookies over the weekend, I decided this would be a perfect time to make a vegetable soup so I could eat healthy the upcoming week. I looked up a few different cabbage soup recipes and used them as a base to come up with my own. The best part about making a soup like this is that you can alter the recipe to your liking by adding a little bit more or less of each ingredient.

This soup is low in calories and is filled with garbanzo beans, vegetables, spices and herbs making it a very healthy meal full of health benefits. Cabbage is one of the cruciferous vegetables (along with broccoli, kale and brussel sprouts) which are known for their cancer fighting properties. Cabbage is also full of loaded with vitamins, fiber, potassium and other nutrients as well as it assists in detoxifying your cells. I have a hard time finding recipes I enjoy that incorporate cabbage into them so was happy when I came across the idea of adding cabbage to soup. 

Ingredients: 

2 tablespoons olive oil

2 yellow onions, chopped

4 garlic cloves, chopped

5 large carrots, peeled and chopped

5 celery stocks, chopped

1 red bellpepper, chopped

1 cup green beans, chopped

1 28 oz. can diced tomatoes, no salt added 

1 quart of chicken broth, no salt added

1/2 head of green cabbage, chopped

1 cup garbanzo beans, soaked (or 1 can, no salt added)

1/2 tsp. pepper

1/2 tsp. cayenne pepper

1/2 teaspoon italian seasoning 

1 tablespoon parsley, chopped

Parmesan cheese, grated (optional)

Cooking Instructions: 

In a large pot, heat olive oil over medium heat and sauté onion, garlic, carrot, celery, bellpepper and green beans for 10 minutes, until onion is translucent. Add the diced tomatoes and chicken broth and bring to a boil. Add the cabbage and garbanzo beans and reduce to simmer for 5 minutes. Add the spices and herbs, cover and cook on low heat for 30 minutes - 2 hours. The longer it simmers, the better the flavors blend together. Top with grated parmesan cheese if desired.

This recipe made about 6 servings of soup so this is perfect to share with others or save and reheat the leftovers for a few days. The leftovers will soak up the liquid so makes sure you have extra chicken broth on hand to add when you reheat. Enjoy! 

This salad has been my recent obsession and it has two of the healthiest foods for you- Kale and blueberries. This dressing takes 10 minutes to make and completes the salad’s flavor. If you don’t want to home make it, toss everything with your favorite balsamic vinaigrette and enjoy. 

1 cup chopped kale (dino, curly or Russian)

3 slices turkey breast (make sure it is all-natural)

1/2 cup blueberries

Blue cheese (as much or as little as you would like)

1 tablespoon dressing (or as much/little as you would like)

Dressing: 

1/4 cup red wine vinegar

1/4 cup white sugar (I usually use a little less)

Dash of pepper

Cook together over low heat and keep stirring until the sugar is dissolved. Slowly whisk in 1/2 cup olive oil. Put in a salad dressing container, shake and chill in the fridge. 

I highly encourage you to try this delicious and healthy salad! 

Kale is one of the healthiest foods to eat and I am always trying to find new recipes and ways to eat it. I like to order it in juices but I do not have my own juicer so I thought to try to blend it with orange juice and/or almost milk and other fruit and it tastes absolutely delicious. Here is a recipe for the juice that I have been making, but feel free to be creative and add whatever fruit you like! This makes two servings so you can drink one right away and save the other in the fridge for later.

1 cup orange juice (or 1/2 cup orange juice, 1/2 cup almond milk)

1 cup kale, removed from stem

1/4 cup blueberries (fresh or frozen)

1/2 banana

1 teaspoon ground flaxseed (optional)

Blend together the liquid and kale for about 30 seconds. It is important to do this step first so the kale gets blended very well. Next, add the blueberries, banana and flaxseed and blend for another 30 seconds-1 minute. Pour in a glass and drink up this healthy and tasty drink :)

This mango and avocado salsa is a great appetizer and also goes perfectly with any white fish or in fish tacos. It can also be saved for a day or two and eaten as a snack with chips or crackers. 

This salsa tastes very fresh and is a guilt-free recipe. All of the ingredients used are full of health benefits. Listed below are a few of them: 

Mangoes contain high amounts of vitamin A and C, fiber, amino acids, beta carotene, calcium, iron, magnesium and potassium.  Mangos also contain enzymes that have cancer-preventing capacities and that help aide in digestion. Mango also is effective in relieving clogged pores and helps keep the skin soft and shining.

Avocados are one  of the best foods you can eat for a healthy heart. Avocados contain monounsaturated and polyunsaturated fats which help lower cholesterol, aid in weight loss and lower the risk of stroke and heart attacks. In addition to containing these healthy fats, avocados are a very nutrient dense food full of vitamin A, B, C, E and K, fiber, magnesium, iron, calcium and other minerals. 

Tomatoes are full of vitamins and lycopene, an anti-oxidant that helps fight off cancers and other kinds of diseases. 

It may surprise you how beneficial Jalapeno peppers are to your heatlh. They help fight cancer, migranes, sinus headaches, inflammation, lower high blood pressure, soothe intestinal disease, help you burn fat, protect your heart, contain high Vitamin C content and relieve congestion. 

Now that you know how healthy this recipe is for you, I hope you give it a try. I have made this numerous times and people ask me for the recipe every time. 

• 2 mangoes, peeled and diced
• 2 avocados, peeled and diced
• 4 medium tomatoes, diced
• 1 jalapeno pepper, finely chopped
• 1/4 cup chopped fresh cilantro
• 3 cloves garlic, minced
• 2 tablespoons fresh lime juice
• 1/4 cup chopped red onion
• 1 tablespoons olive oil

Mix all ingredients together and refrigerator for at least 30 minutes to allow flavors to blend before serving.

Note: Mangoes are not available at all grocery stores in the winter so you can substitute 2 cups of diced pineapple if necessary or desired.

I tried making spaghetti squash for the first time this year and have made numerous times since. It is easy to cook and it is a fun and delicious way to eat a dish that is similiar to pasta and full of health benefits. Spaghetti squash is low in calories, fat and cholesterol and provides an excellent source of carotenes which offer protection against cancer, heart disease and type 2 diabetes. Spaghetti squash is also full of vitamin B and C, fiber, and potassium. 

How to cook the squash: 

Prick the squash all over with a fork so it does not explode while cooking. Place the whole squash in a shallow baking dish and bake at 375 degrees for 1 hour. When it is cool enough to handle, cut the squash lengthwise with a knife. Scoop out the seeds and strings from the center of the cooked squash. Gently scrape around the edge of the squash with a fork to shred it into noodle-like strands and place the strands in a bowl. Serve as a side dish with olive oil, butter, salt, pepper and spices, or serve with your favorite tomato sauce. It is as simple as that!

Listed below is the recipe for the home-made tomato sauce I served the squash with. I suggest making your own or checking the food label if you buy one to make sure there is not too much sodium, sugar or other additives. 

Tomato sauce: 

2 tablespoons olive oil

1 onion, chopped

3 gloves garlic, chopped

1 8 oz. can tomato sauce

4 fresh tomatoes, chopped 

Sliced black olives (optional)

Fresh basil, chopped

Handful of your favorite cheese (feta, parmesan or mozzarella all taste great)

Heat the oil in a pan over medium heat. Sautee onion and garlic under tender. Stir in the tomato sauce and fresh tomatoes until tomatoes are cooked through and warm. Stir in the black olives and basil. Serve the sauce over the squash noodles and top with cheese.

This meal makes 4 servings and leftovers can be refrigerated and saved for 1-2 days. 

 When choosing the squash, make sure you pick out a spaghetti squash. You will be surprised and confused why you cannot scrap out noodle-like strands if you buy the wrong kind.

Enjoy!

USDA proposes healthier school lunches… Congress says no. How does this happen especially with the childhood obesity epidemic occurring? I encourage you to read the article above and support causes like Jamie Oliver http://www.jamieoliver.com/us/foundation/jamies-food-revolution/sign-petition to hope to see positive changes made in the future. 

Next time you are in the mood for an Italian meal, try these recipes for home-made beef and quinoa meatballs and caesar salad. I promise that you will not be disappointed with either dish.

Beef and Quinoa Meatballs: These delicious meatballs are made with lean beef, whole grains, and vegetables so you can enjoy them completely guilt-free. Serve over your favorite pasta and tomato sauce or on a roll for a meatball sub sandwich. This recipe makes 16 meatballs.

Ingredients:

1 pound (95-percent) lean ground beef

3/1 cup cooked quinoa

1/4 cup chopped onions

1/4 cup grated carrots*

1/4 cup grated zucchini*

1/4 cup chopped mushrooms*

2 tablespoons ketchup

1 tablespoon chopped garlic

1 tablespoon soy sauce 

1/2 teaspoon pepper

1/2 teaspoon dried oregano (or 1/4 teaspoon fresh oregano)

1/4 teaspoon dried thyme (or 1/4 teaspoon fresh thyme)

1 egg

*Note: You can interchange the carrots, zucchini, and mushrooms as you desire. For example, if you do not have zucchini on hand, use 1/2 of a cup of carrots instead of 1/4 of a cup. You can also substitute green bell pepper for any 3 of these vegetables.

In a large bowl, mix together beef, quinoa, onions, carrots, zucchini, mushroom, ketchup, garlic, soy sauce, pepper, oregano, thyme and egg until well combined. Shape the mixture into 16 balls and transfer to prepared baking sheet. Cook until cooked through for about 12-15 minutes and serve. 

Caesar Salad: This is a perfect appetizer salad to any pasta dish. It has a very fresh taste and is one of the best caesar dressings I have ever had. The leftover dressing can be stored and refrigerated to enjoy again and again. Mix some chopped spinach in with the romaine lettuce for extra health benefits. You won’t even notice you are eating spinach because the salad dressing has such strong flavor. Bon Appetite! 

Ingredients: 

2 cloves garlic, minced (Add more if you really like garlic)

3/4 cup mayonaise (or vegenaise)

2 tablespoons grated Parmesan cheese

1 teaspoon Worcestershire sauce

1 teaspoon Dijon mustard

1-3 tablespoons lemon juice (Depending on taste)

1/4 teaspoon pepper

Romaine lettuce and/or spinach

Combine garlic, mayonnaise, cheese, Worcestershire sauce, mustard, lemon juice and pepper. Refrigerate until ready to serve. Toss dressing with greens, grated Parmesan cheese, and croutons (optional).

Make this simple mixture for amazing tacos. This is also perfect for vegetarians to enjoy the flavor of tacos without meat. The recipe makes 6 servings and the leftovers are great the next day.

Ingredients: 

1 (14-ounce) package extra-firm tofu, drained (http://inspiredbites.blogspot.com/2008/06/how-to-drain-tofu.html)

2 teaspoons chili powder

1 teaspoon dried oregano

1 teaspoon ground cumin

1/2 teaspoon ground coriander

1 tablespoon olive oil

4 cloves garlic, finely chopped

3 green onions, finely chopped

1 (15-ounce) can black beans, drained and rinsed (use low or no sodium if possible OR soak and cook your own black beans)

1 (15-ounce) can corn, drained (use low or no sodium if possible OR use fresh corn off the cob)

1/2 cup cooked quinoa

Corn tortillas

Taco Toppings: chopped lettuce, tomatoes, and cheese

Put tofu and spices into a bowl and mash together with a fork. Set aside.

Heat oil in a large pan over medium heat. Add garlic and green onions and cook for about 2 minutes. Add tofu mixture and cook, stirring occasionally, until most of the mixture has evaporated for 10-12 minutes. Add beans, corn, and quinoa, stir well and cook until heated through for about 2 more minutes.

Spoon mixture into tortillas, top with lettuce, tomatoes and cheese and serve.

There are many reasons why an excess of sugar is harmful to one’s health. One major risk of consuming too much sugar is that it may lead to weight gain and obesity which increases the risk of many diseases, including heart disease and diabetes.

According to recent studies from the U.S. Department of Agriculture, Americans now consume 19 percent more added sugar in their daily diet than they did in 1970. Yet, we live in a more health conscious time and society than ever before. A reason for these sugar “highs” may be a result of “hidden sugars” in our food and beverages. Most people are unaware of the added “hidden sugars” they are eating and drinking everyday.

Natural sugar occurs in its natural state, such as in fruits, vegetables or milk. Added sugar is any sugar that doesn’t stay in its natural state and serves only as a source of empty calories. One of the major issues with the country’s increase in sugar intake is that companies are very good at hiding how much sugar is added to products.

Something may be marketed as “healthy” or “all-natural” when in reality, it’s not. “Hidden sugars” are in many yogurts, breads, cereals, bagels, condiments, sauces, granola bars, canned vegetables, processed meats and more. When it comes to reading food labels, all sugars are grouped together so it is hard to distinguish between natural sugars and added sugars.

Several health organizations, including the American Heart Association, suggest that added sugar should be limited to no more than 6-7 percent of your total calories. That means if your daily caloric intake is 1,800 — you should have no more than 9 teaspoons of added sugar. Many products have 2-3 times that amount of sugar in one serving.

The best way to avoid purchasing products with added sugars is by reading the ingredient list on food products. The ingredient list may include sugar, but it also can list other types of sugar in the form of sucrose, glucose, dextrose, glucose syrup, high fructose corn syrup, dextrin, corn sweeteners or malt. It is important to learn to identify these “added sugar terms” and limit products with them, as much as possible.

Along with reading ingredient lists, there are other ways you can monitor and limit the amount of sugar you consume:

• Try substituting sugar with natural sweeteners, such as honey, date syrup or brown rice syrup, when baking or cooking at home.
• Use fruits to naturally sweeten your food.
• Drink more water – the sugar content in soda, many fruit juices, sports drinks and teas is astonishing.
• Make your own home-made sauces and salad dressings. That way, you can control how much added sugar, if any, is being used.

According to the Centers for Disease Control and Prevention (CDC), 25.8 million children and adults — 8.3% of the population — have diabetes. November is National Diabetes Awareness Month, and is a perfect time to become conscious of your sugar intake and begin making simple life-style changes for a happier and healthier future.