Try roasting a medley of roots and fruits first, then blending them to velvety soup. Any roasted root vegetables can be made into smooth soup, including carrot, beet, potato, or a mix of parsnip, apple, and red onion. Parsnips look like ivory carrots, and when roasted, they are ethereally sweet, nutty, soft, and perfect for soup. They’re also just as good simply roasted and eaten that way. For a balanced plate, pair with an easy green salad dressed in lemon and garlic and your choice of an extra lean piece of protein.
Tag Archives: soluble fiber source
CARE Recipe: Hearty Pumpkin Lasagna
This vegetarian version of lasagna is as filling and rich as its meat-based counterparts (more so really because of the 10 grams of fiber per serving!). This version is also rich in Vitamin A, calcium, and soluble fiber. The calcium comes from both the cheese and the collard greens. This lasagna also freezes well making homemade lasagna a reality on cold nights when prep didn’t get done over the weekend. I usually have this for two dinners and then freeze the rest. I hope you enjoy it as much as I do.
CARE Recipe: Home-made Muesli Bowls
One morning while at a coffee shop, when I ordered one of those paper cups of muesli to which the barista just added water to, I realized my Flax Almond Fiber Mix could be used in the same way – with lower cost and even more nutrition! The fiber and balance of these bowls make them incredibly satiating and effective at keeping blood sugar regulated (equals feeling full and comfortable in-between meals!). They work great for fast breakfasts, on-the-go lunches, or dry staples for camping or keeping at your desk at work. I hope you find them as convenient as I have!
CARE Recipe: Flax Almond Fiber Mix
This nutrient and fiber-rich topper is incredible on yogurt or smoothies. A single serving of this mix provides: fiber (6 grams), vitamin E (6 grams), heart healthy mono-unsaturated fat (4 grams) and omega-3 fatty acids, calcium (48 mg), iron (3 mg), magnesium(123 mg), potassium (311 mg), selenium (18 mg), zinc (3 mg), and lutein/zeaxanthin for eye health!
CARE Recipe: Mollie’s West African Peanut Soup
A CARE member brought a copy of this recipe to me after her family just fell in love with it. It is remarkable how a staple like peanut butter, or other nut butter, can be blended into soup stock transforming it from “the usual” to absolutely unexpected. I added tofu for additional protein compared to the original recipe. This makes this vegan soup an unexpectedly rich source of calcium. Adapted and balanced from Robin Asbell’s recipe in the Star Tribune which she adapted from “The Moosewood Cookbook”.
CARE Recipe: Cheddar Chicken and Basmati Rice Skillet
This recipe is a staple in CARE. It’s introduced in the first week’s sample meal plan for new members for a reason. It’s easy, so family-friendly, and a great example of how balanced doesn’t have to mean boring. Using store-bought rotisserie chicken and making your rice ahead of time makes this a quick 20-minute dinner option (lean ground turkey could also be used). This recipe also shows you how you can still make savory, comforting dishes with cheese and rice – by balancing the right quality and in the right amounts.
CARE Recipe: Cheesy Turkey Stew with Fresh Papaya
Fresh papaya, in addition to tasting like a tropical dream, contains the digestive enzyme papain. This makes it a wonderful complement to richer dishes that contain legumes and animal proteins. It is also in season during our colder months, bringing a bit of sun to our shorter days up north. This stew also uses cheese and avocado in balanced amounts to add rich flavor and texture, as well as, nutrition (calcium from cheese and mono-unsaturated fat from avocado). In a consistent, long-term therapeutic lifestyle focuses on how to add favorites vs. restrict them.
CARE Snack: No Bake Dark Chocolate Peanut Butter Bites
Let me show you how to stretch your chocolate craving by using chia seeds and real peanut butter in this no-bake, 5-minute, 5-ingredient recipe! We talk a lot about the benefits of high-volume, low-density leafy and tender carbohydrates on our plates, but there are three times when dense might just be better.
CARE Recipe: Cheesy Egg Bake with Buttered Toast and Fruit
This is another go-to breakfast recipe of mine – my take on a classic, yet very easy and fast to make egg bake. I have come to depend on its versatility. Many weeks when I’m rushed on weekends, I’ll quickly get this bake in the oven on Sunday and then simply warmup on rushed mornings.
CARE Recipe: Summer Very Mint Quinoa Salad
I love turning ingredient labels into recipes so played with this one – adding edamame for more protein and came up with the following adaptation of this salad. The smell is absolutely intoxicating as you make this salad. I haven’t tried the store’s version of it to see how close I am to the original in taste, but I think that’s OK.