Miso and Sweet Potato Soup

From Self Magazine:


Ingredients:
1 pound sweet potatoes
1 tablespoon canola oil
2 cloves garlic, chopped
1 shallot, chopped
1/8 teaspoon red pepper flakes
1/2 teaspoon salt
1/4 teaspoon freshly ground black pepper
4 cups sliced bok choy
1 cup bean sprouts
1 cup edamame, shelled
12 wonton wrappers
3 tablespoons white miso, plus more to taste
2 scallions, thinly sliced


Directions:
1. Heat oven to 375˚. Prick holes in potatoes. Bake on a baking sheet until soft, turning once, about 1 hour. Cool, then peel and mash. Heat oil in a small skillet over medium heat. Cook garlic and shallot, stirring, until fragrant, 1 to 2 minutes. Add pepper flakes. Stir garlic mixture, salt and pepper into potatoes. Place bok choy, sprouts and edamame in a pot with 2 cups water and set aside. Lay 1 wonton wrapper in palm of hand. Drop a heaping tbsp of potato mixture in the center and make a fist to gather edges. Repeat with remaining wrappers and filling. Set dumplings on top of vegetables in pot. Bring to a boil. Cook, covered, until wrappers are translucent, 3 to 6 minutes. Divide veggies and dumplings among 4 bowls. Add 4 cups water to pot. Bring to a boil. Remove from heat. Add miso, stirring until it dissolves. Divide among bowls; top with scallions.

Nutritional Facts:
(4 servings)
Calories: 286 Fat: 6g Carbs:47.8 g Protein: 11.5g

Beef Chili Made Healthy

Here is a great healthy recipe that provides both comfort and warmth during these cold months. Enjoy!

Ingredients:
1 pound beef round, trimmed and cut into 1/2-inch chunks
Salt & freshly ground pepper, to taste
1 1/2 tablespoons canola oil, divided
3 onions, chopped
1 green bell pepper, seeded and chopped
1 red bell pepper, seeded and chopped
6 cloves garlic, minced
2 jalapeno peppers, seeded and finely chopped
2 tablespoons ground cumin
2 tablespoons chili powder
1 tablespoon paprika
2 teaspoons dried oregano
12 ounces dark or light beer
1 28-ounce can diced tomatoes
8 sun-dried tomatoes, (not packed in oil), snipped into small pieces
2 bay leaves
3 19-ounce cans dark kidney beans, rinsed
1/4 cup chopped fresh cilantro
2 tablespoons lime juice

Directions:
1. Season beef with salt and pepper.
2. Heat 1 1/2 teaspoons oil in a Dutch oven over medium-high heat. Add half the beef and cook, stirring occasionally, until browned on all sides, 2 to 5 minutes.
3. Transfer to a plate lined with paper towels. Repeat with another 1 1/2 teaspoons oil and remaining beef.
4. Reduce heat to medium and add remaining 1 1/2 teaspoons oil to the pot. Add onions and bell peppers; cook, stirring frequently, until onions are golden brown, 10 to 20 minutes.
5. Add garlic, jalapenos, cumin, chili powder, paprika and oregano. Stir until aromatic, about 2 minutes.
6. Add beer and simmer, scraping up any browned bits, for about 3 minutes. Add diced tomatoes, sun-dried tomatoes, bay leaves and reserved beef. Cover and simmer, stirring occasionally, until beef is very tender, 1 1/2 to 2 hours.
7. Add beans; cook, covered, stirring occasionally, until chili has thickened, 30 to 45 minutes. Remove bay leaves. Stir in cilantro and lime juice. Adjust seasoning with salt and pepper.

Nutritional facts:
12 - one cup servings
Calories: 235 Fat: 5 g fat Carbs: 31 g Protein: 17 g

This recipe was taken from www.eatingwell.com.

-Alexandra Jasinowski

Foods That Keep You Immune System Strong

During the fall and winter months we tend to become more susceptible to illnesses. One way to fight back is by eating foods that enhance your immune system. I have made a list of vegetables, fruits, dairy products, beverages, and spices that help protect our bodies from illnesses. These foods contain all different types of protective properties such as high antioxidants, anti-inflammatory, high concentration in vitamins and minerals, cardio- and neuro- protection, antimicrobial (kills bacteria), and healthy cellular growth.

Most of these super powered foods contain antioxidants. I bet you have heard that word before, but do you know what it means or why it is important? In the environment and in your body there are free floating oxygen molecules (free radicals) that are highly reactive and cause damage to everything they touch. The reason why we do not see damage all over or in our bodies is because our immune system fixes damages. Antioxidants help the immune system get rid of the damage caused the by free floating oxygen and helps get rid of it. Anti-oxidants help prevent cancer because cancer cells are damaged cells and the antioxidants help fix the damage and counteract the free floating oxygen that caused the damage.

Here is a list of foods that help improve your body’s ability to ward of illness:

Veggies:
Broccoli – high in vitamins (A and C), minerals (calcium, potassium, and folate), and antioxidants
Bell peppers – has more vitamin C than oranges; vitamin C (powerful antioxidant)
Sweet potatoes – high in antioxidants
Arugula – full of minerals and antioxidants; protects against toxins
Kale – full of vitamins (A, C, and K), minerals (calcium, potassium, and iron), and antioxidants
Pumpkins – high in vitamin A and beta carotene; cancer preventive by improving cell to cell communication

Fruits:
Berries – high in anti-oxidants, anti-inflammatory properties, some have anti-carcinogen properties other than the ones from antioxidants, and some help with allergies
Kiwis – higher in vitamin C than oranges; works as blood thinner and can help protect you from blood clots

Dairy products:
Yogurt – contains good bacteria that fights against bad bacteria, which protects the bodies immune system (aka probiotics)

Beverages:
Green tea – I could write pages on how amazing this is! Put simply though it is high in antioxidants, anti-inflammatory, cardio- and neuro- protective effects, and anti-carcinogenic benefits (especially breast and prostate)
Coffee – very high in antioxidants
Pomegranate juice – very high in antioxidants and vitamin C; promotes cardiovascular health

Spices:
Garlic – helps fight off bacterial, viral, fungal, and parasitic infections; lowers bad cholesterol (LDLs) and increases good cholesterol (HDLs) and helps prevent blood clots
Ginger – anti-inflammatory and reduces vomiting and nausea
Oregano – high in antioxidants, anti-inflammatory benefits, and antimicrobial properties
Turmeric – anti-inflammatory benefits and antiseptic qualities

These are bunch of amazing foods! They taste great, too!

Have a great weekend!

- Alexandra Jasinowski