For the past 1 ½ years, I have not only been posting daily nutrition tips on Facebook, but also recording videos for Signature Medical Group’s website which cover a wide range of topics pertaining to overall health and nutrition. I am truly passionate about helping people realize the multiple health & economic benefits of cooking and eating for health.
Being a dietitian who receives great pleasure from cooking and creating nutritious meals, I hope to encourage those of you who share this interest/passion to exchange recipes, ideas and tips with each other. What better time than March, National Nutrition Month, to start this ongoing conversation on ‘all things health’?
By making simple changes such as cooking at home, using fresh and fewer ingredients, and drinking more water, just to name a few, you begin to see and feel the benefits of eating for health within a few short days. Not to mention it’s easier on the wallet.
So let’s keep it simple. Here’s a recipe from EatingWell Magazine that takes minutes to prepare, but provides tremendous nutritional benefits. It’s a one-bowl wonder!
Tuscan Spinach, Bean & Sausage Soup
Note: Pantry staples like cannellini beans, frozen spinach & chicken broth make this soup a snap to throw together on a busy weeknight. Serve it with crusty whole grain bread and sliced tomatoes!
4 servings, 1 ½ cup each
- 1 link hot Italian turkey sausage
- 1 19 oz can cannellini beans, rinsed
- 1 14-oz can reduced sodium chicken broth
- 8 oz frozen spinach
- 1 clove garlic, minced
- ¼ tsp dried marjoram
- Salt & pepper, to taste
- 2 Tbsp freshly grated parmesan cheese
- Bring sausage & ¼ inch water to a simmer in small skillet over medium heat. Cook, uncovered, until water evaporates, 5-10 minutes. Continue to cook until sausage is browned on all sides, ~ 4 minutes. Transfer to a cutting board: cut in ½ inch slices
- Combine sausage, beans, broth, garlic, spinach & marjoram in medium saucepan. Cover & cook over medium heat for 10 minutes. Season with salt & pepper. Stir in cheese just before serving.
Per serving: 143 calories; 4 g fat; 17 mg cholesterol; 19 carbs; 14 g protein: 7 g fiber: 590 mg sodium; 509 mg potassium
Remember… optimal health is a privilege each one of us deserves!
– Liz Erker, RD