Fennel & White Bean Soup

People tend to have a love/hate relationship with fennel: they either love it or they hate it. I personally LOVE fennel bulb. I love the below soup recipe & knowing the health benefits you'll get from the fennel makes it even more satisfying to eat!

Fennel Bulb: This veggie is packed with some great nutrients and vitamins: Vitamin C for boosting the immune system and Potassium to help keep brain, kidney, and muscle tissues healthy. Deficiency in Potassium can cause fatigue and weakness in muscles- imagine trying to get through a workout feeling tired and weak..no good!
The entire fennel plant also contains the unique phytonutrient anethole- this is what causes the anise taste. In various animal studies anethole has been shown to reduce inflammation and to protect the liver from free radical damage.
Lastly, Fennel is a good source of fiber & folate to promote cardiovascular and colon health.

Try the below recipe after a long run or gym session and you'll feel totally revived :)

Caramelized Fennel & White Bean Soup

• 2 tablespoons extra-virgin olive oil, plus more for garnish
• 1 fennel bulb, julienne
• 1 sprigs fresh thyme, plus more for garnish
• 1/2 tablespoon unsalted butter
• 1/2 cup dry white wine
• 1 garlic clove, minced
• 4 cups chicken stock
• 2 cups cooked white beans
• Sea Salt
• Pepper

Heat a large sauce pot over medium high heat. Add olive oil. Once oil is hot, add fennel bulb, fresh thyme, and butter. Allow to cook until the fennel begins to turn light brown, about 15 to 20 minutes. Add white wine and garlic, chix stock and white beans.

Reduce heat and allow soup to come to a gentle simmer. Simmer for 30 minutes. Season, to taste, with salt and pepper. And enjoy!

It's Pomegranate Season!!

The holiday season brings some stellar ingredients to the table. Pomegranates just happen to be one of my favorites. They have great flavor, are filled with antioxidants, and let's face it- even if they make your fingers red they are still super fun to eat :)

Pomegranates (like MANY of the foods i discuss in this blog) are rich in antioxidants. These help keep LDL Cholesterol (the bad kind!) from building up in your arteries. On top of that More recent research has found that eight ounces of pomegranate juice daily for three months improved the amount of oxygen getting to the heart muscle of patients with coronary heart disease (American Journal of the College of Cardiology, Sept. 2005).- Who knew eating heart healthy foods was so easy!
Researchers are also exploring the possibility that pomegranate compounds might prevent prostate cancer or slow its growth. In mice, treatment with pomegranate extract delayed the development of tumors and improved survival (Proceedings of the National Academy of Sciences, Sept. 26, 2005).

Try adding Pomegranate to your diet with the below super easy, absolutely delicious Salad recipe!

Pomegranate & Arugula Salad:

nocoupons

• 1/4 cup pomegranate molasses
• 1/2 lemon, juiced
• 2 tablespoons honey
• 2 tablespoons red wine vinegar
• 3/4 cup olive oil
• Kosher salt and freshly ground black pepper
• 6 cups lightly packed arugula, leafy hydroponic - if available
• 1 pomegranate, seeds only
• 1/4 cup Parmigiano-Reggiano shavings
• 1/4 cup toasted walnuts

Directions

To make vinaigrette, combine molasses, lemon juice, honey and vinegar in a mixing bowl and whisk to combine. Slowly drizzle in olive oil while you whisk to emulsify. Season, to taste, with salt and pepper.

Toss salad ingredients together and dress with the vinaigrette .

Asian Chicken Packets w Veggies

I love, love, love the below recipe! Got it from South Beach Living, made it for my family & there was not a single bite left over it was soo good! Another great thing about this recipe is if you're having a date night, you can just cut everything in half and have a super impressive, colorful meal for 2 with very little effort- Super impressive :)

Health overview:

Red & Green Bell Peppers- 1 cup of Bell Peppers has over 100% of your Recommended Daily Intake for both Vitamins C & A! These vitamins contain powerful antioxidants (i.e.- beta-carotene) which effectively neutralize free-radicals that slowly breakdown cells in the body. Free radicals also contribute to the buildup of cholesterol in the arteries- Gross! The antioxidants found in Vit A & C also help reduce risk of heart disease, diabetes, arthritis, & even cataracts
For another Vit A rich recipe check out my Sweet Potato Fries Recipe :)

Garlic- No surprise here, garlic is a very impressive food.
Garlic, a member of the Allium family (think Onions), is sulfur rich. Why is consumption of sulfur rich food important? Because every cell in the body contains sulfur but the body does not produce it, therefore you gotta get it from foods like garlic! Sulfur is especially found in cartilage and the keratin of skin and hair. Want healthy skin, hair, & nails... eat foods from the Allium family. Sulfuric compounds also help maintain oxygen balance for proper brain function.
Sulfur rich foods also aid in liver detoxification. This food sounds magical I'm not going to lie- so cook the below recipe and do your body some good!!

Asian Chicken Packets w Veggies

3 tbsp low-sodium soy sauce

2 tsp sesame oil1/4 cup copped scallions1 tsp grated ginger1 tsp chopped garlic4 boneless/skinless chicken breasts cut into cubes

1 red bell pepper

1 green pepper

1 package (10 oz) snow peas

1/2 can water chestnuts

Preheat oven to 450 F mix soy sauce, oil, onions, ginger, & garlic in a bowl. Add chix, peppers, peas & water chestnuts. Toss to coat evenly

Center chicken mixture on 4 12''x18'' sheets of aluminum foil. Bring up foil sides, double fold the tops and ends to seal packets. Bake 15-18 mins on baking sheet.

Pair w/ 1/4 c. quinoa per serving. This recipe was so great my family ate every bite!

Healthy Holiday Side Dish: Asparagus

I just came across this link and can't wait to try out the below asparagus recipe! Holiday parties are always filled with heavy, calorie-laden foods: Delicious, yes, but figure-friendly? No. sometimes it's nice to have a lighter alternative to offer guests. Whip up the below recipe for your next holiday dinner party and you won't be sorry!

Asparagus is low in calories, high in fiber, and full of nutrients! The high fiber content means it will keep you regular and the high content of soluble fiber means asparagus can help lower blood cholesterol levels. The potassium in asparagus helps to lower blood pressure & the folate in asparagus is heart healthy and an essential nutrient for pregnant women. Asparagus also contains Vitamins A & C which help prevent free radical damage to your skin.
Low cal, heart healthy, nutrient rich, & skin healthy! How could you not want to make this dish :)

Lemon Asparagus
1 1/4 lbs thin asparagus, trimmed
2 tsp extra-virgin olive oil
1 Tbsp bread crumbs
6 lemon wedges

1 Preheat oven to 425°F. On baking sheet (with sides), combine asparagus and olive oil, then roll in bread crumbs and salt to taste. Place asparagus in single layer on baking sheet. Squeeze lemon on top.

2 Bake asparagus for 8 to 10 minutes, or until tender (time will vary depending on the thickness of the spears). Season with pepper to taste.

Makes 8 servings. Per serving: 30 cal, 1.5 g fat (0 g sat), 3 g carbs, 10 mg sodium, 2 g fiber, 2 g protein