Registered dietitian in Skaneateles recommends two recipes to try this winter
By Deborah Jeanne Sergeant
When you come in from the cold after a long day, you can have a hot and hearty meal awaiting you, thanks to your slow cooker.
Soup offers a particularly warm welcome.
Kelly Springer, registered dietitian, master’s-prepared health educator and owner of Kelly’s Choice in Skaneateles, shared a couple of recipes.
“These two soups are loaded with fiber, rich in protein, and filled to the brim with antioxidants,” Springer said.
“Fiber can keep you full longer and is amazing for gut health. We can all use more plant-based proteins. You don’t need to be vegan, but by consuming more plants, you will reduce your risk of developing Type 2 diabetes, heart disease, cancer, and almost any chronic health condition.”
“This soup is loaded with nutrients and has an ample amount of protein and fiber,” Springer said. “Onions and garlic are natural antivirals. Carrots are loaded with immune-boasting vitamin A. Tomatoes have an incredible amount of lycopene, a powerful antioxidant that research shows may improve brain and heart health.
“Most people don’t get nearly as much fiber as they should. A cup of this soup will give you over 30 grams of fiber from the beans and the pasta. Yes, the pasta! This soup uses chickpea pasta, which has 11 grams of fiber per serving as opposed to 2 grams of fiber in ordinary pasta.”
1 large onion, diced
4 garlic gloves, minced
3 large carrots, diced
3 stalks of celery, sliced
1 zucchini, sliced
2, 14-ounce cans of low sodium diced tomatoes
1, 14-ounce can of low sodium tomato sauce
1, 15-ounce can of cannellini beans, rinsed
1, 15-ounce can kidney beans, rinsed
4 cups low-sodium vegetable broth
2 cups water
2 tablespoons pesto
2 teaspoons Italian seasoning
1 ½ cups chickpea rotini
Mix all the ingredients, except the chickpea rotini into a slow cooker. Cook on high for 4 to 5 hours or low 7 to 8 hours. Add in the chickpea rotini 10 minutes before serving and turn the crockpot to high if you had it set to low. Let it cool for 10 to 15 minutes before serving.
“This soup is so flavorful with health-boosting spices,” Springer said. “Turmeric is one of the most powerful spices on the planet. It is a natural anti-inflammatory and research has found that it may lessen pain, improve memory, and even fight depression. Fenugreek may help stable blood-sugar and lower cholesterol. Lentils contain the highest amount of protein originating from any plant. The amount of protein found in them is up to 35%, which is comparable to red meat, poultry, fish, and dairy products. Lentils are also filled with fiber.”
2 cups of dry red lentils
1 cup of medium spiced salsa
1 teaspoon of vegetable oil
2 yellow onions, chopped.
3 large carrots, cut in half lengthwise and thinly sliced
5 cloves of minced garlic
2 teaspoons of Turmeric
1 teaspoon of cumin
1 teaspoon of fenugreek
1 teaspoon of salt
½ teaspoon of lemon pepper
6 cups of vegetable stock
Korean Chili sauce
1 can of light coconut milk
1 tablespoon of lemon juice
Chopped cilantro and unsweetened shredded coconut for garnish
Rinse lentils and soak overnight in 5 cups of water. In a big soup pot, heat the oil over medium heat. Add the onions and carrots and cook for 5 minutes, stirring them until they are soft. Add the garlic, turmeric, fenugreek, salt and lemon pepper and stir for one minute. Add the salsa and bring to a boil. Stir in the lentils and vegetable stock. Transfer this mixture to a slow cooker. Cook on high for 4 to 5 hours or low for 8 to 10 hours. Stir in coconut milk and lemon, cook for 15 to 20 minutes on high. Add a couple of squirts of the Korean chili sauce. Mix well. Serve in soup bowls garnished with cilantro and coconut.