White Bean Soup with Sausage and Kale

Once we start having chilly fall evenings, I tend to pull out my slow cooker, and I find myself adding kale to soups and 

sauces pretty frequently. Occasionally, I'll make this with sausage for my hubby and kids but I prefer to use a Turkey sausage for myself.

Here are a few other meals you can use with your slow cooker 

White Bean Soup with Sausage and Kale(Serves 6-8)

• 1 pound hot Italian sausage (casings removed)
• 1 tablespoon red wine vinegar
• 1/2 pound dry white beans (canellini or great northern), rinsed
• 1 yellow onion, diced
• 2 ribs celery, diced
• 1 carrot, peeled and diced
• 1 large clove garlic, minced
• 6 cups chicken broth
• 3-4 sprigs fresh thyme
• 1 large tomato, diced
• 1 large bunch kale, thick stems removed and chopped
• Parmigino-reggiano cheese (optional)

Preheat a large skillet over medium-high heat and cook the sausage, breaking it up with a spatula as it browns.  Once the sausage is cooked through, add the red wine vinegar to deglaze the pan and scrape up any browned bits from the bottom of the pan.  Transfer the meat and drippings to your slow cooker.

Add the beans, onion, celery, carrot, and garlic to the meat in the slow cooker, and stir to combine.  Add the chicken broth and the sprigs of fresh thyme.  Cover and cook on low for about 6 hours.

Approximately 30 minutes before serving, stir in the tomato and the kale. Once the tomato is warmed through and the kale has wilted into the soup, serve topped with flakes of parmigiano-reggiano cheese, if desired.

Gingered Butternut Squash Soup

This soup has a lot going for it - loaded in nutrition, very flavourful, filling and vegan!

 

 Give this recipe a try!

• 2 tablespoons olive oil
• 1 large onion, large dice
• 2 large stalks celery, large dice
• 2 large carrots, large dice
• 2 large boiling potatoes, peeled, large dice
• 1 medium butternut squash, peeled and seeded, large dice
• 2 medium apples, peeled and cored, large dice
• 1 two-inch piece ginger, peeled and grated with a rasp over a bowl to catch any juice
• 2 garlic cloves, roughly chopped
• A few slices red chili
• 6 cups veggie stock, chicken stock or water*
• Salt and pepper to taste
• Lime wedges for serving
• *If using water or unsalted stock, add one teaspoon of salt

 

 

 

Heat the olive oil in a large, heavy-bottomed pot over medium heat. Add the onion, celery and carrots along with a good pinch of salt and cook, stirring occasionally, until beginning to soften. Add the potatoes, squash, apples, ginger, garlic and chili and cook, stirring occasionally, for five minutes more.

 

Add the stock or water along with a few good grinds of black pepper. Bring to a boil over high heat, then cover and reduce the heat to maintain a simmer. Cook, stirring occasionally, until all the vegetables are very tender, 20 minutes or more depending on the size of your dice.

Remove from the heat and carefully purée with an immersion blender, or in batches in a regular blender, until very smooth. If you want a completely smooth soup, pass it through a fine-mesh strainer. Serve hot, garnished with lime wedges.

Cucumber Avocado Soup

After Mondays post on the benefits of eating avocado...I hunted for more recipes to use this delicious fruit. If you love gazpacho, then you'll love this recipe. If you have any in your recipe box please share in the comments or email me!!!

The ingredients are reminiscent of a spa treatment – cucumber, avocado and yogurt... if you have extra why not use some for a facial?

By request of my doctor (due to several cluster migraines and painful acid reflux in the last few months) that I do an elimination diet to see if it is something in my diet that is triggering my migraines. This is one of many I will posted during the next few weeks as I embark on this new adventure. To learn more about the elimination diet refer to my previous post

Both cucumbers and avocado are health promoting foods. Avocados in particular are a source of good monounsaturated fat that's proven to help lower cholesterol. Adding healthy fat to a meal is essential to feeling satiated. I eat cucumbers for three skin-loving reasons: vitamin C, high water content and silica.

Cucumber Avocado Soup

Ingredients:

4 cups of cucumber, peeled and seeds removed and cut into small chunks
2-3 avocados, peeled, pitted and mashed
2/3 cup organic plain yogurt (non-fat is fine, but it will be much more delicious with full-fat)
Juice from 2 freshly squeezed limes
1 clove of minced garlic

Method:

Place the cucumbers in a food processor or blender and puree until completely smooth. Add the avocados, yogurt, lime juice, garlic and blend until smooth. Place in fridge until completely cooled, season to your taste. Serve with a drizzle of EVOO.

ENJOY on a hot summer day!

30 Minute Meals: Saturday Menu

Saturday: Spring-Vegetable Stew

Makes: 4 servings
Prep time: 15 minutes
Cook time: 15 minutes






Ingredients
1/2 sweet or yellow onion, sliced
1 tablespoon olive oil
2-3 ounces button mushrooms, sliced
1 red or yellow bell pepper, coarsely chopped
1 15.5-ounce can chickpeas, drained and rinsed
3-4 cups chicken or vegetable broth
3/4 cup couscous
1/2 pound asparagus, cut into 1- or 2-inch lengths
3/4 cup frozen green peas
1 pound baked sweet potatoes (left over from Flank Steak with Chimichurri Sauce), cubed
1 1/2-inch piece fresh ginger, grated

Directions
1. In a large saute pan, cook onion in olive oil over medium heat until translucent, about 3 minutes. Add mushrooms and cook, stirring, until soft, 2 to 3 minutes. Add bell pepper and cook, stirring occasionally, 3 minutes more.

2. Add chickpeas and 3 cups broth to pan. Cover and bring to a boil over high heat. Add couscous and simmer, covered, over low heat for 5 minutes. Add asparagus, peas, sweet potatoes, and ginger; simmer 2 to 3 minutes uncovered, stirring occasionally, until asparagus is bright green and crisp-tender. Add a little more broth if mixture seems dry. Spoon into bowls.

Nutrition facts per serving: 434 calories, 14g protein, 80g carbohydrate, 7g fat (0.8g saturated), 13g fiber