Happy New Year Everyone!
Getting back on track with a healthy diet after the holidays doesn’t have to be complicated or extreme. I know many of us feel the need to do some type of a cleanse after indulging in more sugar, alcohol, cheese, etc. than we normally do, but I feel that mid-winter is not the best time to do a cleanse involving a lot of raw foods or juices. Winter is the time when our “digestive fire” is at it’s lowest, indicating that we would do well to provide our body with nourishing warm, cooked foods to aid digestion, keep our immune system healthy and stay warm. Those warm, cooked foods can be quite healthy and include plenty of plant foods, and this type of thing is what I like to focus on in January. This is not to say that a raw salad or green juice can’t be enjoyed at this time of year, but it should not comprise the bulk of the diet. Below is a recipe that is a good example of what to turn to right now to stay healthy and warm.
White Bean and Kale Soup
Ingredients
1 Tbsp. olive oil
1 large onion, diced,
3 sticks of celery, diced
3 medium carrots, diced
6 garlic cloves, chopped finely
1/2 tsp. crushed red pepper flakes
3 1/2 cups low sodium vegetable broth
1 tsp. kosher salt
Freshly ground black pepper
Bouquet garni: 2 bay leaves+1 large sprig of sage+1 large sprig of rosemary tied together with kitchen twine
1 medium Yukon gold potato, peeled and finely diced
2 15 oz. cans cannellini beans, drained and rinsed or 3 1/2 cups cooked cannellini beans
1 14 oz. can artichoke hearts, drained and finely chopped
1 small bunch of lacinato kale, center rib removed and shredded
Good quality extra virgin olive oil
1/4 of a fresh lemon
1-2 Tbsp. fresh flat leaf parsley, finely chopped
Instructions
1. Heat oil in a large soup pot over medium-high heat. Once hot, add the onion, celery and carrots, along with a pinch or two of salt. Cook until the vegetables are softened and starting to brown, 6-9 minutes.
2. Add the garlic and red pepper flakes and cook another 1-2 minutes.
3. Pour in the vegetable broth and deglaze the pot, stirring up any browned bits on the bottom of the pot. Add the 1 tsp. kosher salt, black pepper to taste, bouquet garni, potatoes, cannellini beans and artichokes. Stir well.
4. Bring the soup to a boil. Then reduce heat, cover the pot and simmer the soup for 15 minutes or until the potatoes are tender.
5. Transfer half of the soup to a blender or use an immersion blender and blend until half the soup is thick and smooth. Then return the pureed soup to the pot.
6. Add the kale to the soup and simmer for 3-5 minutes or under the kale is tender but still bright green. Squeeze the 1/4 lemon into the soup and add the fresh parsley. Taste for seasonings, add more salt if needed. Remove the bouquet garni. Serve the soup in bowls and garnish with a drizzle of olive oil.
Courtesy of rainbowplantlife.com