Carole's Italian kale, white bean and vegetable soup

After several creative sessions in the kitchen, I came up with this recipe for a healthy, delicious, nutrient dense soup. Kale is loaded with vitamins K, C and A. 

The other vegetables in this recipe are bursting with vitamins and nutrients too.

Among their many important functions, vitamin K is essential for bone health, vitamin C supports our immune system, and vitamin A is necessary for eye health.

Even though our bodies process beans as carbohydrates, cannellini beans have a fair amount of protein and fiber. And if you decide to use bone broth, it will add more protein. 

Carole Jakucs Italian Kale, white bean and vegetable soup - 2020 - image subject to copyright.

Carole's Italian Kale, White Bean and Vegetable Soup

Ingredients:

• 4 tablespoons olive oil
• 1 (16-oz) bag of peeled, baby carrots, sliced or chopped (about 2 cups)
• 3 – 4 large celery stalks, rinsed and chopped (about 2 cups)
• 1 medium sweet or yellow onion, chopped (about 2 cups chopped)
• 1 bunch of kale rinsed, remove large stems and finely chop the remaining leaves (about 6 loosely packed cups of kale leaves)
• 1 (32-ounce) container chicken bone broth, chicken broth or vegetable broth
• 2 (15.5-ounce) cans cannellini beans (drained), you can substitute great northern beans if you don’t have cannellini beans
• 1 (28-ounce) can diced tomatoes (with juice)
• If you like potato in your soup, you can add one medium potato, skinned and finely chopped (this is optional)
• 1 tablespoon freshly minced garlic
• 2 – 3 tablespoons Italian seasoning, to taste
• Salt and pepper, to taste

Instructions:

• Heat olive oil for one minute over low heat in a 5 or 6-quart pot. Add onions, celery, carrots and cook for 4 minutes, stirring frequently.
• Add kale and cook for an additional 4 minutes, stirring frequently.
• Add broth, cannellini beans, diced tomatoes, potato (if you decide to use), garlic, Italian seasoning, salt and pepper. Bring to a gentle boil. Reduce heat and cover keeping a gentle simmer. Cook with lid for 25 – 35 minutes, or until carrots are tender. 

Carole Jakucs Italian kale, white bean, and vegetable-soup - 2020 - image subject to copyright.

Try this soup and enjoy. Wishing you good health!

Pumpkin Packs a Powerful Nutritious Punch

Fall is officially here. And with it comes cooler weather, shorter days and fall foods. One food that comes to mind for most people is pumpkin – pumpkins are everywhere, from Halloween displays, pumpkin laced coffee drinks, pumpkin muffins and most people’s Thanksgiving favorite…pumpkin pie.

Fall and Pumpkins photo by Carole Jakucs. 10/31/16
Image subject to copyright.

While some pumpkin laced and based foods can be loaded with fat and sugar, there are plenty of recipes on the internet -  from pumpkin muffins to breads and more, that are made with unsweetened applesauce and whole wheat flour. Pumpkin even makes for a delicious base for a tasty soup.

And guess what – pumpkin is healthy when not paired up with sugar, fat and white flour. Pumpkin is filled with good-for-you nutrients. And most abundant is Vitamin A.  Vitamin A is essential for human health. Among its many functions - it supports our immune system, eyes and vision.

So…go for it! Just remember to reduce the sugar and fat that sometimes accompany pumpkin recipes and replace them with healthy alternatives as above for a delicious fall treat.  

7 Ways to Help Moisten Dry Eyes

Having dry eyes feels not only feels uncomfortable but it also decreases your visual acuity. Many things can cause dry eyes. Here are a few strategies to help keep them moist.

Surfer at San Onofre by Carole Jakucs, 2014. Image subject to copyright.

1. Eat a diet containing omega 3 fatty acids. Diets high in omega 3’s can help keep eyes moist. Foods containing omega 3’s are: Fatty fish such as anchovies, salmon, sardines and tuna. Walnuts are a good source too.
2. Drink plenty of water. Drink at least eight glasses throughout the day to stay hydrated. If your mouth is dry, chances are your eyes are dry too. (Unless you have a medical condition that demands you limit your water/fluid intake such as kidney disease or congestive heart failure.)
3. Many medications can cause dry eyes such as (but not limited to) antihistamines, decongestants, anti-depressants and diuretics. If your eyes are dry and you suspect it’s one of your medications, consult with your health care provider to discuss the possibility of either lowering the dose or trying a different medication.
4. Environmental factors such as wind, sun exposure, low humidity and high heat can cause your eyes to feel dry. Reduce your exposure to eye drying elements and wear a good quality pair of sunglasses and a hat or visor when outdoors.
5. Consider OTC (over the counter) moisture drops and use as directed.
6. Some medical conditions can cause dry eyes such menopause and Sjogren’s syndrome.
7. Eat a diet full of colorful vegetables and fruits that contain Vitamin A and Beta Carotene. A diet low in these important nutrients can contribute to the development of dry eyes as well as decrease your night vision.  Foods high in Vitamin A and beta carotene (which our bodies convert to Vitamin A) are: Spinach, sweet potatoes, carrots, pumpkin and squash to name a few. (Beta Carotene Supplements are currently not recommended for smokers or previous smokers as studies have shown they can increase the risk for developing lung cancer.) At this time however, natural food sources from the diet are thought to be safe for everyone when consumed within the normal recommended daily amounts. 

If you have dry eyes, consult with your health care or eye care provider for an exam, diagnosis and treatment. 

Tip # 3 - 3 Tips to Prevent Skin Cancer – Healthy Food

Can skin cancer be prevented, or, your risk reduced by eating certain foods? Various foods, vitamins and nutrients are being examined to determine just that. The jury is still out regarding this and skin cancer; however, some studies suggest they may offer some protection. In the interim, you can gain numerous health benefits by consuming a diet that contains a variety of colorful fresh fruits and vegetables every day from improved heart and brain health, stronger and better looking skin and a reduced risk of some cancers.

Here’s a list of a few vitamins and nutrients that are good for your skin and health in general:

Vitamin A and Beta Carotene – Found in carrots, pumpkin, sweet potatoes, cantaloupe

Vitamin B – Found in eggs, chicken, nuts, fish

Vitamin C – Found in oranges, strawberries, tomatoes, cantaloupe

Lycopene – Found in tomatoes, tomato paste, ketchup

Omega 3 Fatty Acids – Fatty fish and nuts

Remember to: Drink enough water especially during the hot summer months and with increased physical activity. You’ll feel and look better. Also, try to minimize your exposure to pesticide laden produce whenever possible and buy organic when you can.  All produce needs to be washed well before consuming.


More tips to help prevent skin cancer:
Conduct a monthly examination of your skin along with:

Monitoring Your Moles -Tip # 1 at:  http://carole-jakucs.blogspot.com/2012/05/3-tips-to-prevent-skin-cancer-monitor.html   

and learning to become: 
Savvy about Sun Safety - Tip # 2 at:  http://carole-jakucs.blogspot.com/2012/05/3-tips-to-prevent-skin-cancer-savvy-sun.html