HEART HEALTHY SOUPSPRESENTED BY JODY BERTNESS

LEGUMES

Legumes are beans, peas, and lentils Excellent source of complex carbs, protein and fiber They keep you full longer Keep you regular Help keep your blood sugar level Inexpensive substitute for meat Very low in fat Helps lower cholesterol Protective against heart disease Mixed with a whole grain such as rice makes a

complete protein.

WHOLE GRAINS

brown rice, barley, corn, quinoa, etc. stroke risk reduced 30-36% type 2 diabetes risk reduced 21-30% heart disease risk reduced 25-28% better weight maintenance reduction of inflammatory disease risk reduced risk of asthma lower risk of colorectal cancer healthier blood pressure levels less gum disease and tooth loss

NUTRITIONAL YEAST

Nutritional yeast comes from a single cell organism called Saccharomyces cerevisiae that grows on beets and sugar cane.

Its dried and packaged as flakes.

Does not contain glucose or gluten.

BENEFITS OF NUTRITIONAL YEAST

Complete Protein Excellent source of B- vitamins and

folate Good source of 15 different minerals Usually enriched with B-12 (read your

labels) Used in many vegetarian dishes, adds a

slightly nutty cheesy flavor.

NO-CHICKEN BROTH POWDER

makes approx. 25 servings

1.5 c. nutritional yeast2 tbsp granulated onion powder1 tbsp granulated garlic powder1 tsp dried thyme1 tsp sage1 tsp paprika1.2 tsp turmeric1/4 tsp celery seed1/4 tsp dried parsley

combine all ingredients store in air tight container mix 1 tbsp of the above mixture with 1 c. warm water

to yield 1 c broth

Recipe from: “The Happy Herbivore” Cookbook

LEMON GARLIC LENTIL SOUP

Lemon-Garlic Rice & Lentil Soupabout 4 generous servings

1 cup dry lentils-( inspect for small rocks if bought in bulk)1 cup short grain brown rice4-6 cups vegetable or broth (depending on how brothy you'd like it)4-5 small or 2-3 medium juicy lemons, juiced -- (about 1/2 cup lemon juice total)1/4 tsp lemon zest1/2 - 1 tsp turmeric4-5 cloves garlic, chopped1 bay leaf1/4 tsp black pepper1-2 tsp extra virgin olive oil, optional 1/4 cup flat-leaf parsley, finely chopped

optional: 2-8 Tbsp nutritional yeast (to taste)

garnish: 4-6 thin lemon slices and chopped parsley

CONTINUED…

Place all your ingredients except lemon slices and parsley in a large soup pot, bring to a boil and simmer on low until the lentils and rice are tender and you are ready to serve the soup. Add lemon slices and chopped parsley for garnish.

http://kblog.lunchboxbunch.com/2014/04/lifting-lemon-garlic-rice-lentil-soup.html

SWISS-CHARD & CHICKPEA STEW SERVES 4

1 pound Swiss chard, tough stems removed, leaves washed well and chopped

3 tablespoons olive oil 1 1/2 pounds baking potatoes (about 3), peeled and sliced

3/4-inch thick 1 onion, chopped 2 cloves garlic, minced 1 teaspoon paprika 1/4 teaspoon turmeric 1/8 teaspoon cayenne 1 teaspoon salt 2 cups drained and rinsed canned chickpeas (one 19-ounce

can) 3 cups canned low-sodium chicken broth or homemade stock 1 cup water

CONTINUED…

Bring a medium pot of salted water to a boil. Add the chard and cook for 3 minutes. Drain thoroughly and set aside.

In a Dutch oven, heat the oil over moderate heat. Add the potatoes and onion and sauté, stirring frequently, until the potatoes start to brown, about 5 minutes. Add the garlic, paprika, turmeric, cayenne, and salt and cook, stirring, until fragrant, about 1 minute.

Add the chickpeas, broth, and water. Bring to a simmer and cook until the potatoes are tender, about 15 minutes. Add in the chard and serve.

If using spinach in place of chard throw in during the last 2 minutes of cooking.

Recipe from:http://www.foodandwine.com/recipes/swiss-chard-potato-and-chickpea-stew

MULLIGATAWNY SOUP SERVES 4-6

1 large onion, chopped 3 stalks celery, chopped3 tablespoons olive oil1/2 teaspoon cayenne pepper1 teaspoon turmeric1 teaspoon coriander1 teaspoon curry powder2 tablespoons soy sauce6 cups vegetable stock2 medium carrots, sliced2 large potatoes, cut into cubes1/2 cup rice

1 small red pepper, diced1 small green pepper, diced1 small tomato, diced1 cup cauliflower, sliced3 teaspoons lemon juice3 teaspoons cilantroSalt to taste

CONTINUED…

1.In a large soup pot, sauté the onions and celery in oil on medium heat till onions are translucent.2. Add the cayenne, turmeric, coriander, curry, soy sauce, veggie stock, carrots, potatoes, and rice.3. Bring to a boil and reduce heat. Simmer for 15-20 minutes.4. Add the peppers, tomato, cauliflower, coconut, lemon juice, and cilantro.5. Stir together and simmer 5-10 minutes until vegetables are tender.6. You can either blend all or half of the soup in a food processor or mash it up a bit with a potato masher (as I do) before returning to the heat for 3 minutes and then serving. Recipe from: “How it all Vegan” cookbook

GINGER PEANUT SOUP SERVES 4-6

1 1/2 cups broccoli, chopped 1 1/2 cups cauliflower, chopped 1 medium onion, chopped 1 tablespoon fresh ginger, grated 3 cloves garlic, chopped 1/4 teaspoon cayenne pepper 1/2 teaspoon salt 1/2 teaspoon pepper 2 tablespoons olive oil 3 cups vegetable stock or 3 cups water 1 (28 ounce) can diced tomatoes 5 tablespoons natural-style peanut butter

CONTINUED…

1)In a large soup pot, saute the broccoli, cauliflower, onions, ginger, garlic, cayenne, salt, and pepper in oil on medium heat until vegetables are tender.2)Add the stock, tomatoes, and peanut butter.3)Reduce heat and simmer for 10 minutes, stirring occasionally.

ROASTED VEGETABLE SOUP SERVES 4

1 pound carrots, peeled 1 pound parsnips, peeled 1 large sweet potato, peeled 1 small butternut squash, peeled and

seeded (about 2 pounds) 3 tablespoons good olive oil 1 1/2 teaspoons kosher salt 1/2 teaspoon freshly ground black pepper 2 tablespoons chopped flat-leaf parsley

CONTINUED…

Preheat the oven to 425 degrees F. Cut the carrots, parsnips, sweet potato, and

butternut squash in 1 to 1 1/4-inch cubes. All the vegetables will shrink while baking, so don't cut them too small.

Place cut veggies in a single layer on 2 baking sheets. Drizzle with olive oil, salt, and pepper. Toss well. Bake for 25 to 35 minutes, until all the vegetables are tender, turning once with a metal spatula.

In a large saucepan, heat 3 cups of chicken stock. Coarsely puree the roasted veggies, & chicken stock in a blender or food processor. Pour the soup back into the pot and season, to taste. Thin with more chicken stock and reheat. The soup should be thick but not like a puree, so add more chicken stock until it's a consistency you like.

Recipe from: Ina Garten – Barefoot Contessa

VEGETARIAN CHILI SERVES 8

2 medium zucchini, chopped 1 medium onion chopped ½ medium green pepper

chopped ½ medium sweet red pepper

chopped 1 ½ TBS vegetable oil 2 garlic cloves minced 1- 28 oz. can Italian stewed

tomatoes, cut up 1- 15 oz. can tomato sauce 1- 15 oz. can black beans,

rinsed 1-15 oz. can pinto beans,

rinsed

1 jalapeno seeded and chopped ¼ cup each minced parsley and

cilantro 1 TBS chili powder 1 ½ tsp sugar ½ tsp ground cumin Salt & pepper to taste

Caution: Wear disposable gloves when chopping jalapeño.

Recipe from: Taste of Home

CONTINUED…

In a Dutch oven, saute zucchini, onions and peppers in oil until tender. Add garlic; cook 1 minute. Stir in tomatoes, tomato sauce, beans, jalapeno and seasonings. Bring to a boil over medium heat. Reduce heat; cover and simmer 30 minutes or until heated through, stirring occasionally.

TIPS FOR REDUCING SODIUM IN SOUP Add a hot sauce, cayenne, red pepper

flakes or jalapenos in place of salt Season with lemon juice Add lemon zest Use a tablespoon of vinegar in place of

salt (do not use in cream soups) Add cilantro or parsley on top as

garnish

REFERENCES

http://wholegrainscouncil.org/whole-grains-101/what-are-the-health-benefits

http://healthyeating.sfgate.com/health-benefits-legumes-7677.html

http://www.naturalnews.com/035043_nutritional_yeast_b_vitamins_superfood.html