Veggie + Noodle Soup

This is my “what’s in the fridge” recipe.  I always have a ton of veggies from our weekly farmers co-op delivery and I was craving soup since I was feeling under the weather.  I used the former chef’s recipe as a guideline but invented my own creation. So here’s what I did and it’s super easy!

Ingredients:

  • 2-3 cups of pasta (any type you want)
  • 3-5 carrots diced
  • 1 bunch leeks diced
  • 1 small yellow onion minced
  • 1 head of broccoli chopped
  • 1 bunch of oyster mushrooms
  • 1 tablespoon of minced garlic
  • 1 teaspoon of dried thyme
  • 3-5 stalks celery, diced
  • 10 cups of chicken stock (I did 10 cups of water and organic chicken + veggie cubes (3) )
  • 2 tablespoons of olive oil

Steps:

1. Heat in a large dutch oven olive oil on the stove.   Add the diced onion, leeks and cook for about 5 minutes or until the onion begins to soften.

2. Add the carrots and celery and cook for another 3-5 minutes.

3. Add the minced garlic and dried thyme.

4. Add chicken stock and bring to a simmer.  Add the mushrooms, broccoli and pasta 5 minutes or so before your done.   Cook until pasta is tender.  It’s going to absorb a lot of the broth, so you may want to add more broth.

5. Enjoy!

Super Foods

It’s no surprise that most American’s eat terribly!  They eat mostly what they shouldn’t be eating and less of what they should.  This is why most Americans are FAT! We may not the be the fattest country anymore but we are still on top of the list ranking in at #3!  Obesity is an epidemic in America that only leads to a dangerous path of major health issues.  The average obese person has a higher risk of gallstones, type 2 diabetes, high blood pressure, high cholesterol, coronary artery disease, a stroke, sleep apnea and most importantly a shorten life span.

The Top Ten Fattest Countries: (2011) 

1. Pacific Island Nation (93.5% of the population that is overweight) 2. Kiribati (81.5%) 3. U.S. (66.7%) 4. Germany (66.5%) 5. Egypt (66%) 6. Bosnia-Herzegovina (62.9%) 7. New Zealand (62.7%) 8. Israel (61.9%) 9. Croatia (61.4%) 10. United Kingdom (61%)

The Fattest States Rank: (2011)

1. Mississippi (For the 6th consecutive year!) 2. Alabama 3. West Virginia 4. Tennessee 5. Kentucky + Louisiana 6. Oklahoma 7. South Carolina 8. Arkansa 9. Michigan 10. Missouri The slimmest State is Colorado with an obesity rate of 21.4%.  However, it has increased .7% over three years.

Why Super Foods: This is a list of the highest ANDI (Aggregate Nutrient Density Index) scores.  What does that mean?  The higher the score, the more nutrients are provided in relation to the caloric content.  Created by Dr. Joel Fuhrman in his book, Eat For Heath, each ANDI score is based on the possible score of 1,000-0 with 1,000 being the most nutrient dense and 0 being the least.  He argues that a nutrient dense diet can prevent and even reverse diseases as well as obesity. To create the ANDI scores, the following nutrients are taken into account:

(Calcium, Beta-carotene, Alpha-carotene, Lutein, Zeaxanthin, Lycopene, Fiber, Folate, Glucosinolates, Iron, Magnesium, Niacin, Selenium, Thiamine, Riboflavin, Vitamin B6, Vitamin B12, Vitamin C, Vitamin E, Zinc)

The Top Super Foods
Collard/Mustard/Turnip Greens…1000
Kale ………………………………………1000
Watercress ……………………………..1000
Bok Choy ……………………………….. 824
Spinach …………………………………. 739
Broccoli Rabe …………………………. 715
Chinese/Napa Cabbage …………… 704
Brussels Sprouts …………………….. 672
Swiss Chard …………………………… 670
Arugula ……………………………….. 559
Cabbage ………………………………. 481
Romaine Lettuce …………………… 389
Broccoli ……………………………….. 376
Red Pepper …………………………… 366
Carrot Juice ………………………….. 344
Tomato/Tomato Products ………. 190 – 300
Cauliflower …………………………… 295
Green Peppers…………………..258
Artichoke…………………………244
Carrots…………………………..240
Asparagus………………………234
Strawberries …………………………. 212
Pomegranate Juice ………………… 193
Blackberries …………………………. 178
Plum ……………………………………. 157
Raspberries …………………………… 145
Blueberries ……………………………. 130
Iceberg Lettuce………………….110
Orange …………………………………. 109
Cantaloupe ……………………………. 100
Beans (all varieties) …………………. 57 – 104
Flax/Sunflower/Sesame Seeds ….. 52 – 78
Pistachios ………………………………. 48
Tofu ………………………………………. 37
Walnuts ………………………………….. 34

In the end, is it really that hard to try to eat healthy?  When all the factors come into play, eating well is a persons only solution to living a long, happy and healthy life.  It may be hard at first but in the end, you’ll feel so much better.  You’ll have more energy and in general feel better.  You don’t have be as skinny as a supermodel because everyone knows that’s not healthy but be at a healthy weight where simple daily tasks aren’t a struggle.  So my suggestion is try one of these super foods each day and you’ll be on the road to a happier life.  Isn’t that what we really want in the end?

Note: I don’t think it’s unhealthy to allow yourself a sweet and salty treat once in a while.  It’s all about MODERATION and self control.  Instead of eating 10 cookies, have 1 and go for walk for 5 minutes.  MOVE your body!