Healthy Eating

Vegetable Chicken Stir-Fry

This simple meal is high in fiber and low in sugar and saturated fats. The vegetables are not overly fibrous and are considered to be neutralizing for the digestive system. The ginger works as a digestive aid as well. To make a vegetarian version, omit the chicken and add the vegetables directly to the olive oil, garlic, and ginger, then add 1 cup of shelled edamame soybeans (total stir-fry time should not exceed 10 minutes with the soybeans). Serves 6.

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White Bean and Tomato Soup

Ingredients:

2 tbsp olive oil
2 cloves garlic, crushed
1 onion, finely chopped
2 cups canned crushed tomatoes
1-1/2 quarts vegetable stock
1/2 tsp sage, or 1 tsp fresh, chopped
1 bay leaf
1/4 tsp salt and pepper (optional)
1-1/2 cans (15 oz) navy beans, rinsed and drained
1 cup parsley, finely chopped
2 tbsp grated Parmesan cheese
1 tbsp red wine vinegar
sauce

Directions:

Combine half the oil and half the garlic in a heavy pot over medium-low heat. Cook 1-2 minutes until fragrant. Stir in onion. Increase heat to medium and sauté 6-7 minutes or until softened. Stir in tomatoes, stock, sage and bay leaf. Season with salt and pepper to taste. Simmer 20 minutes. Add beans and simmer 10-15 minutes. While soup is cooking, combine remaining garlic and salt in a mortar and pound to a paste (or use a small bowl and a wooden spoon). Add 1 tbsp chopped parsley and mash into a paste. Stir in remaining oil, cheese and parsley, and vinegar. Serve soup with a spoonful of sauce. Serve chilled, if desired.

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