To help us relieve the chill of winter, our very own Rachel Nelson, MS, RDN, LDN offers us a family recipe for Tuscan Kale, White Bean, and Sausage soup! Hearty, warming, and delicious, this soup is also a healthy option for people who are mindful of cardiovascular health. We have substituted pork or red-meat sausage […]

Roasted red snapper

Popular in the Liberian and African American communities, this dish pairs flavorful red snapper with a lavish stew of spinach and meats. It’s spicy, very filling, and perfect for a get-together with family and friends. Our recipe makes many healthy adjustments, including bulgur wheat and no-sodium bouillon.

Italian wedding soup

Every bite of this heartwarming soup is full of savory flavor and nourishing veggies. It features meatballs and leafy green vegetables—typically spinach, escarole, or kale. Most leafy greens are high in iron, but the iron content in the meatball boosts the bioavailability of dietary iron. Other nutritional benefits: Spinach is a rich source of vitamins […]

This kid-approved soup is a flavor bomb! It’s comforting for a cold January day. If you want, add ground meat (brown it while you’re sautéing the vegetables) in place of the white beans or pasta for a non-vegetarian version. 

This soup is both comfort food and health food all in one. It is high in fiber, vitamins, and minerals but relies on spices and seasoning from garlic and lemons (rather than lots of sodium and saturated fat) to give it huge flavor.

Carrots are one of the most popular root vegetables in the US and are packed with nutrients important for overall health. Carrots pair well with the warm spices such as Garam Masala or curry.

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