Women's Health Month Recipes

Tuscan Kale & White Bean Soup

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RECIPE

Ingredients:

  • 2 tbs Olive Oil
  • 2 each Carrots, peeled, medium dice
  • 1 each Onions, peeled, medium dice
  • 2 stalks Celery, washed, medium dice
  • 4 cloves Garlic, minced
  • 1 tsp Red pepper flakes
  • 1 15 oz can Roma Tomatoes, diced
  • 1 15 oz can White Beans, rinsed and drained
  • 2 cups Kale, cleaned and chopped
  • 2 tsp Oregano, dried
  • 4 sprigs Thyme, fresh
  • 3 cups Chicken Broth, low sodium
  • 1 tsp Salt
  • 1 tbs Black Pepper, ground
  • 6 tbs Parmesan Cheese

Preparation:

  1. Gather all ingredients and equipment.
  2. Place a large pot over medium-high heat, add olive oil, carrots, onions and celery. Sautee for 5-7 minutes or until translucent.
  3. Add the garlic and red pepper flakes, Sautee for an additional 1-2 minutes, stirring frequently.
  4. Add all of the remaining ingredients except for the parmesan cheese. Bring to a boil and reduce heat to a simmer, cook for 30-45 minutes and stir frequently.
  5. Remove the pot from the stove and serve immediately. Sprinkle each serving of soup with 1-2 tbs of freshly grated parmesan cheese.

Nutrition Facts

  • Servings: 4
  • Serving Size: 2 cups of soup with 1 ½ tbs of cheese
  • Cal: 225 kcal
  • Total Fat: 7.1g
  • Carbs: 31.2 g
  • Protein: 10.9 g

The Lighter Pumpkin Spiced Latte

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RECIPE

Ingredients:

  • 1 cup Milk non-fat
  • 1 tbsp Pumpkin puree
  • 1 tsp Vanilla extract
  • ½ tsp Stevia
  • ½ tsp Cinnamon, ground
  • 1/8 tsp Nutmeg, ground
  • 1/8 tsp Ginger, ground
  • 1/8 tsp Allspice, ground
  • ¾ cup Coffee, strong, brewed

Preparation:

  1. Gather all ingredients and equipment
  2. Place a small pot over medium-low heat, add the milk and pumpkin puree. Whisk the milk and pumpkin puree until the puree has fully dissolved, bring to a simmer.
  3. Add the stevia and ground spices. Whisk the mixture until it becomes frothy.
  4. Add the coffee to a large mug/pot and pour the milk mixture on top of the coffee. Enjoy!

Nutrition Facts

  • Servings: 1
  • Serving Size: 12 oz cup
  • Cal: 110 kcal
  • Total Fat:  1g
  • Carbs: 17 g
  • Protein: 8.7g

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