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!

Delicious and Nutritious: Eggplant Parmesan

Happy New Year! Here is a great way to fulfill your New Year's diet resolution with a tasty and healthy dish. Eggplant contains fiber and is low in calories, tomato sauce is packed Vitamin C and Potassium and Ricotta Cheese is high in protein (whey). It is also vegetarian (if you use Marinara style tomato sauce) and low in fat.

Carole’s Healthy Eggplant Parmesan

2 Small Eggplants (approximately 6 - 8 inches in length by 3 inches in width)

3 - 4 Large Eggs (2 - 3 for dipping the eggplant in, 1 for use in the Ricotta Cheese Mixture)

2 cups of Italian Style Bread Crumbs

1 pound container of Fat Free or Part Skim Ricotta Cheese
8 ounces of Shredded Mozzarella (Part Skim)

2 teaspoons of oregano, salt and pepper to taste

2 - 3 cups of Italian style Marinara Tomato Sauce (depending on preference)

1/4 - 1/2 cup of Olive Oil or Canola Oil 
2 Small to Medium bowls to prep/dip the eggplant
Pan spray; olive oil or canola, for prepping the baking dish.
1/4 - 1/2 cup of Grated Italian Parmesan Cheese (Romano will work too).
Wax paper (for use in preparing the eggplant)

1 Medium mixing bowl (to prepare the Ricotta Cheese)

1 large non-stick style fry pan, 12 inch size

1 large baking dish, 13 x 8 inches in size

*Try to use:

• Eggs with Omega 3 (it will be on the label/carton)
• Bread Crumbs without hydrogenated oil
• Marinara Sauce (if you're buying prepared sauce) without high fructose corn syrup and hydrogenated oil
• Ricotta cheese that is fat free or part skim and Mozzarella that is part skim

*Doing these 4 things above will yield an even healthier final dish.

Cut the eggplant in ¼ inch size width slices.  Start with one egg and whip in a small bowl. Place ½ cup of bread crumbs in a separate small bowl.  One by one, dip each eggplant slice in the egg bowl, coat both sides in the bread crumbs. Once each eggplant slice is dipped in both, place on a separate platter, separate the layers of prepared eggplant with wax paper so they don’t stick together.  (Add the 2^nd egg as needed to the egg bowl and add more bread crumbs to that bowl, depending on your preference/how thick a layer of bread crumb you want to coat each piece with).

After all of the eggplant is prepared, place approximately 1 - 1 1/2 Tablespoons of oil in the pan, now you can begin to lightly saute them on the stove top, approximately 3 minutes on each side or until soft to the touch and slightly browned on the outside.  Place the cooked eggplant in a separate dish (different from the one used for the uncooked eggplant), separate each layer with wax paper as you proceed (as above).

Helpful Hints:

• Add a little more oil each time you add new pieces of eggplant as needed if the oil dries up.  However, if using a good non-stick type of fry pan, you won’t need too much oil. The goal is for the olive oil to add to the taste of the dish. If you use canola, it is a healthy oil also, but it won't add any flavor. 
• The pan will get hotter the longer you cook the eggplant, lower the heat accordingly when this occurs, so the eggplant will not burn. *if using olive oil, please remember is has a lower "smoke point", so you will need to maintain a low to medium heat to prevent smoking and burning.

Once the eggplant is prepped above, mix the ricotta cheese with one egg, the package of mozzarella cheese and the oregano. Keep on the side for your next step, layering in the baking dish with the eggplant.

Spray the inside of the baking dish with Olive oil pan spray (or canola). Spread 2/3 cup of tomato sauce evenly in the bottom of the baking dish. (You may need to use slightly less or more, depending on the thickness/consistency of your sauce). Add one layer of eggplant over the sauce.  Now add all of the ricotta cheese mixture, spreading evenly over all of the eggplant. Spread another 2/3 cup of tomato sauce over this.  Now place a 2^nd (and final) layer of eggplant evenly over the pan.  Top with another 2/3 cup of tomato sauce. Add and spread the grated cheese on top of the sauce. 

Bake in a pre-heated 350 degree oven for one hour. Rotate the pan carefully in the oven at 30 minutes (half way through the total cooking time), so it cooks evenly

Helpful Hint: 

• Place your eggplant baking dish on a larger baking dish, such as a cookie sheet with sides, to help prevent burning yourself from splash burns. The contents can become very bubbly and hot sauce can spill easily when moving the pan. I also  recommend you wear good quality oven mitts as a second level of precaution when handling this hot dish). 

Cool slightly and serve with extra tomato sauce and grated Parmesan or Romano cheese on the table; so guests can add extra sauce and cheese to their liking. If you plan on serving the eggplant with a small side of pasta, plan for a little extra tomato sauce. Add an Organic Romaine based salad on the side to complete this great Italian meal.

Carole’s Italian Zucchini Sauté

2 Tablespoons of Virgin Olive Oil

1 teaspoon of Oregano

A pinch of salt and pepper

¼ teaspoon of Garlic Powder

¼ teaspoon of Basil

2 Medium Zucchini (green) (cut to 1/8 inch size slices)

1 Small Squash (yellow) (cut to 1/8 inch size slices)

1 Small Onion (chopped to small pieces)

12 Grape or Cherry Tomatoes (halved)

2 Cloves of garlic (chopped to small pieces)

Place zucchini, squash, onion, olive oil, oregano, salt and pepper in a non-stick cooking pan.  Cook on a medium heat for 5 minutes stirring frequently, then a low heat for 5 minutes stirring occasionally.  Stir in the tomatoes, cover with a lid and cook at a low heat for 5 minutes stirring occasionally. Add the garlic and cook on a low heat another 1-2 minutes with the lid on. Remove all from the pan and place in a serving bowl.  Add the Basil and toss. 

This is a tasty and easy recipe that contains Vitamins A and C, Potassium, Lycopene, Quercetin and Fiber. It is also a great way to get some olive oil in your diet. (Try not to overcook as there is some loss of Vitamins A and C from the zucchini with cooking). This is great as a side dish to serve with a lean meat, chicken or fish.  It can also be used to toss with freshly cooked pasta, couscous or basmati rice and used as a main vegetarian meal. Try this dish for its great flavor and a health promoting/disease prevention boost to your diet. Look for organic vegetables whenever you can to reduce your overall exposure to pesticides. Remember to rinse all produce well before cooking and consuming.