Kick off 2020 with a Healthier You at Table Health

With the start of a new year and a new decade, you might want to jumpstart your health with some delicious recipes. That’s why the staff at Table Health in Traverse City wants to help.

A registered dietician with Table Health, Carol Bell has a simple and yet hearty soup recipe the whole family can create together and enjoy.  She says it’s the kind of recipe you can create toward your own liking but the basis is savory and nutritious with fresh vegetables and natural ingredients.

Bell also touched on the idea of juicing and trying natural ingredients like turmeric and ginger within your recipes.  To see both recipes for the soup and the juicing check out the video posted above.  For a direct link to Table Health click here.

Check out the recipes below:

Vegetable Soup

Serves 6-8

Time to prepare: 1 hour

Ingredients

  • 1 Tbsp olive oil
  • 1 medium onion, small dice
  • 4 stalks of celery, small dice
  • 2 carrots, small dice
  • 1 quart of vegetable broth
  • 2 cups of water
  • 2 cups of chopped green cabbage
  • 2-3 cloves of garlic, finely minced
  • 2 cups of butternut squash, ½ inch cubes
  • 1 cup green beans, ½ in pieces
  • 1 cup finely shredded kale leaves
  • ½ cup chopped parsley
  • 1 large sprig of fresh rosemary or 2 tsp crushed dried rosemary
  • 1 tsp thyme leaves
  • Juice of ½ lemon
  • Salt and pepper

Instructions

  1. Heat a large soup pot over medium heat and add olive oil, onion, celery, and carrots. Sauté for 6-7 minutes or until onion is translucent.
  2. Add in broth, cabbage, squash, green beans, and garlic and bring to a boil.
  3. Reduce the heat to simmer and cook soup for 40 minutes until vegetables are soft.
  4. Add in the kale, parsley, rosemary, and thyme and cook for another 10 minutes until kale is tender.
  5. Season with lemon juice, salt, and pepper to taste. Serve in bowls garnished with more parsley or microgreens.

Tips

  • For a completely plant-based meal, add in 1 x 14 oz can of cooked chickpeas or white beans (drained and rinsed before adding to soup) along with the broth at the beginning of cooking.  Serve with a cooked grain like quinoa or rice.
  • For a complete omnivore meal, add in 1 cup of cooked ground chicken, pork or beef and serve with a side of a cooked grain like quinoa or rice.

Health Juice

Ingredients

  • 1 cucumber
  • 3 apples
  • 1 lemon

Follow the steps in the video above to see how to create the juice with a blender or a juicer.

 

Categories: Recipes, the four