Just a few simple ingredients from Trader Joe’s and you have a super filling and tasty meal! (more…)

It’s National Soup Month. For those of us who depend on “survival meals”, or recipes that provide a complete meal with flexible ingredients and easy techniques, it’s our time to shine! (more…)

The Spanish appetite craves this fish and bean stew like our American appetite loves chili. Potaje de Garbanzos y Espinacas, from the Madrid region, is enjoyed countrywide in four star restaurants and neighborhood tapas bars alike. The classic ingredients of fish, beans and dark green leafy spinach are earthy, rich and perfectly balanced. The stew is traditionally made with bacaloa, a salted and dried cod. The fish is soaked in water for hours then drained to leach salt before adding it to dishes. Still, the salt content remains quite high. (more…)

Gazpacho is a classic Spanish summer soup that celebrates seasonal summer tomatoes – yellow, green, brown heirloom, beefsteak or whatever looks best – for its refreshing texture and flavor. Although this summer soup is usually red, we have focused on the current crop of green veggies just for fun and a little extra healthy chlorophyll and folate. In keeping with the green theme, there are many green tomato varieties to select. One great choice is Kumato, a Spanish variety that is carefully cultivated to preserve favor integrity. (more…)

Saint Patrick’s Day does not require corned beef and cabbage for authentic celebration. This basic country soup is adapted from a cookbook from County Kerry Ireland. Usually, classic split pea soup includes ham hocks or bacon. For a smoky flavor and meaty texture I added tofu-based meat substitute. I find this thick, chewy and hearty soup to be “meaty” enough without animal protein. Either way… your healthy table is ready to serve an Irish treat with high protein, high fiber and garden fresh “green “flavor! (more…)

The roasted, toasted flavors of this chili are perfect for game day enjoyment. Take your time and enjoy the earthy flavors slowly. You can top this chili with fat-free feta cheese and sliced scallions. Spoon the chili over crusty baked potatoes or scoop the chili out of the bowl with celery stalks. Any choice provides a dish high in soluble and insoluble fibers, antioxidants and potassium with very little effort! Save your energy for armchair coaching. Your team needs you . (more…)