Discover how delicious healthy food can taste!
SOUPS
There is nothing like a hearty soup supper to counter the chill of an autumn evening. This soup, which gets some body from fiber-rich mashed beans, contains 1 ½ servings of vegetables. A little Italian turkey sausage gives it a boost of flavor. If you would prefer a vegetarian version, feel free to leave it out. The kale is cooked separately to preserve its beautiful green hue. (The tomatoes in the soup and the volatile acids released when kale is cooked covered cause it to discolor.) This soup keeps well in the refrigerator for up to 2 days or in the freezer for up to 3 months. Simmer up a pot and enjoy the soup for several easy, economical meals. Thin with a little broth or water, if it gets too thick.
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Here is a way to make a full-bodied, flavorful squash soup without having to peel and cut a hard winter squash. Frozen squash, which is simply pureed squash without any added ingredients, makes a handy short-cut. Fresh ginger and curry powder deepen the flavor, while pear accents the sweetness in the squash. Finishing the soup with a swirl of tart yogurt balances the sweetness and creates an attractive presentation.
While they are much appreciated for providing umami (the taste sensation of savory deliciousness) and their low calorie content, mushrooms also offer significant nutritional benefits, including B vitamins, potassium, selenium and Vitamin D. The classic pairing of flavorful mushrooms and fiber-rich barley makes for a thoroughly satisfying and healthful soup. Lemon juice, fresh dill and a dollop of sour cream balance the early flavor of mushrooms and give the soup a bright finish.
