Operation: Clean Eating Begins with a Boil ..

If you’re anything like me, around this time of year is when you are most likely to be found creating the kind of meals that not only warm up your belly, but also warm up your home with wonderful aromas that give your family a welcoming hug as they open up the door.

In the spirit of these sensory pleasing traditions that most frequently embrace us in the winter along with the New Year desire to kick off Operation: Clean Eating, I have been experimenting with some wonderful soup and stew creations to help assist with jumpstarting a healthy lifestyle while also keeping that warm embrace through the cold winter months.

I wanted to work with recipes that would allow some really fun and relaxing cooking; either on a snowy day in, or a weekend at home that will keep nicely and freeze well to keep me and my family eating nutritious, healthy meals on busier days when there isn’t time for cooking.  This will allow more time to keep consistently doing activities that I enjoy without overloading my day.

My goal:  To come up with several delicious, clean recipes to keep my energy levels high, my family satisfied, and my palette stimulated. I also aim to keep my calendar free enough to really enjoy the cooking, and the free time to look forward  to my chosen activities to stay active and healthy!

Sunday's Recipe is Monday's Dinner : Clean Minestrone

I encourage you to use organics whenever you can, you can reference this site to ease into organic ingredients on a budget.  I will very soon be doing an entire post about organics to help take some guess-work out, help with a budget, and debunk some mythology.

You will need
4-6 Cloves Garlic
1 Red Onion
5 Celery Stalks
1/3 Cup Chives
1/2 Cup Fresh Basil Leaves
2-3 Bay Leaves
12-15 oz White Button Mushrooms
5-6 Peeled or thoroughly cleaned Carrots
2-3 Zucchini
1 Medium Eggplant
10-12 Vine Ripe or Roma Tomatoes (Can also use canned Crushed Tomatoes)
4 Cups Vegetable Stock (Low Sodium, No added Sugar / Can also use Vegetable Bullion & Water)
2 Cans Organic Red Kidney Beans
2 Tbsp Extra Virgin Olive Oil
15 to 24 oz of Baby Spinach (Do Not Chop w Veggies)

Recipe

Now even if you are using all Organic produce, please remember many people and places have graced your veggies with their touch.  So make sure you thoroughly wash any and all that you are using that do not have a peel to be discarded.

Now I did this on the stove, but you can just as easily do in the Slow Cooker by following up until the tomatoes come to a boil and then transferring to the Slow Cooker for 5-7 hours.

First finely dice your Red Onion and Garlic Cloves and chop remaining Veggies into larger bite sized chunks excluding Baby Spinach. (Note you can Peel the Eggplant skin to encourage it to melt slightly into the sauce texture, or keep the skin to make a chunkier soup).  Chop your Herbs as well.

If you are using Whole Tomatoes you can put them in the food processor, or crush them after chopping in a bowl.  I used The Ninja   :)

Next warm 2 Tbsp of Oil in Large Heavy Stockpot.
(I used a pan to show steps more clearly)

Add Garlic and Onions and sautee until translucent.

Add your Herbs (starting to smell wonderful now)

Add your Tomatoes and Stock and bring to a soft, low boil.

Next you add your Beans and Veggies.

Or.. if you are using the CrockPot, you will have already added beans to pot with vegetables and pour Tomato mixture over top.

Simmer at a soft boil without lid and let height of liquid reduce by 1/2 inch (about an hour)

Cover and continue to simmer until vegetables are cooked through, approx 90 more minutes.

The beauty of this soup is, the longer you cook the thicker and more delicious it gets.

Add Spinach after other Vegetables are cooked.

This soup freezes extremely well and I also did not add pasta as in a traditional Minestrone.  You can cook your own favorite pasta El Dente to add when you serve if you choose.  As you will see below, this soup leaves a lot of room calorie-wise for a grainy slice of fresh whole wheat bread on the side for dipping.

 This soup is very meaty on its own and the combination of vegetables and beans will have you feeling very full so savor and enjoy every bite.  Take a moment to smell and rest, you will find when you take the time to really savor your meals you eat less as your brain has time to send the message to your tummy that you are indeed full.

Nutritional Information (without pasta):

1 Serving = 1 Cup

Calories: 80

Total Fat: 1g

Sat Fat: 0

Trans Fat: 0

Cholesterol: 0

Sodium: 250mg (mostly from canned beans, can wash to reduce)

Carbohydrates: 16g

Dietary Fiber: 4g

Sugars: 5g

Protein: 4g

Est.  Glycemic Load: 6

 Stay tuned for our next in this series ... Clean Bison Stew !