Nutrition
By Nancy Adler
It’s soup time of year! Fall is a time of comfort with plenty of opportunities for wonderful meals with family. The health benefits of soup are many. Since soups are mostly liquid, they are a great way to stay hydrated and full. They give your immune system a boost. Soups help to stave off colds and flu. Most soups are loaded with disease-fighting nutrients. They are a great antidote for times when you are feeling under the weather.
Start your meal with soup to warm your stomach. Soup preserves the nutritional value of the vegetables. Soup helps you to feel full, so you don’t overeat at that meal.
Try to enjoy cream-based soups every once in a while. Stick with soups that include winter crops such as pumpkin, butternut squash, carrots and parsnips. You can even drop frozen veggies in the soup to add bulk and flavor. Think about making extra servings to freeze and have on a cold winter evening.
You may find this recipe and more in my cookbook, “Nancy’s Recipe for Life,” available in my Linwood office and Capellas Oil and Vinegar Store in Ocean City.
Homemade Zuppa Toscana Soup
Ingredients:
- 1 pound of ground Italian sausage
- 2 teaspoons of crushed red pepper
- 1/2 of a large diced white onion
- 2 slices of turkey bacon, cut into pieces
- 3 chopped or pressed cloves of garlic
- 6 cups of water
- 2 cubes of low-sodium chicken bouillon
- 2 pounds of cubed russet potatoes or about 6 large potatoes
- 3 cups of low-fat milk
- 1/2 bunch of kale
Directions:
Brown the sausage in a large pot with the crushed red pepper.
Once it’s brown, transfer it to a bowl and refrigerate, leaving the drippings in the bottom of the pot.
Add the bacon to the pot and cook it just to done.
Add the onion and garlic and cook until tender (do not let it caramelize them).
Add the water and bouillon cubes and bring to a boil.
Add the potatoes and cook until soft, about 20 to 25 minutes.
Stir in the milk and bring it back up to a gentle boil.
Tear the kale into bite-size pieces, omitting the large stems.
Gently boil until the kale is tender
Season to taste.
This recipe serves 9.
Nancy Adler is a certified nutritionist and practitioner in Linwood. Her office is located in Cornerstone Commerce Center, 1201 New Rd. Learn about her practice at ww.nancyadlernutrition.com (609)653-4900. Nancy is the Recipient of the Best of The Press 2020, 2021, and 2022 Gold Award. You may listen to Nancy every Saturday at 11 am Nancy Adler Nutrition LIVE! NewsTalk 1400 WOND and 92.3 the station is fm
