Nibble on This!

by Carolyn Burris

Ah-choo! It’s winter, it’s cold…it’s time for soup! January is National Soup Month! While soup may not be able to cure the common cold or the flu, it can certainly help. Let the warmth of soup soothe you while providing important nourishment to your body. Scientists have discovered that eating soup can loosen mucus, help relieve congestion and act as an anti-inflammatory. Soup also helps keep your body hydrated and gives your body the calories to produce the energy to fight off viruses. Try this hearty Italian soup to stay warm and healthy this season.


Minestrone Soup

Ingredients :

  • 1 tablespoon extra-virgin olive oil
  • 1/2 cup chopped onion
  • 1/3 cup chopped celery
  • 1 carrot, diced
  • 1 garlic clove, minced
  • 4 cups fat-free, unsalted chicken broth
  • 2 large tomatoes, seeded and chopped
  • 1/2 cup chopped spinach
  • 16 ounces of chickpeas or red kidney beans
  • 1/2 cup uncooked small whole grain shell pasta
  • 1 small zucchini, diced
  • 2 tablespoons fresh basil, chopped

Preparation:

In a large saucepan, heat the olive oil over medium heat. Add the onion, celery and carrots and saute until softened, about 5 minutes. Add garlic and continue cooking for another minute. Stir in broth, tomatoes, spinach, beans and pasta. Bring to a boil over high heat. Reduce heat and simmer for 10 minutes. Add zucchini. Cover and cook for 5 minutes more.

Remove from heat and stir in the basil. Ladle into individual bowls and serve immediately.

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This Nutrition Update is brought to you by Forum Health Knoxville. For more nutrition tidbits, visit our website at www.forumhealthknoxville.com. For more information about the Forum Health Knoxville’s approach to wellness, call 865-675-9355.


Carolyn Burris, an east Tennessee native, earned her Bachelor and Master’s degrees in Community and Public Health Nutrition at the University of Tennessee, Knoxville. Her passion for helping those with nutritional needs brought her to Forum Health Knoxville after nine years as a stay-at-home mom to her two children. Carolyn particularly loves encouraging those struggling with food intolerance, obesity, fibromyalgia, and fatigue.

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