Integrative Nutrition

Natural Ways to Reduce Anxiety

You wake up at 3am with your heart racing. You have a pit in your stomach. You feel restless, light-headed, and hot. Your mind starts to race, and before you know it, you’re worrying about the list of things that need to be done tomorrow. Though mind and body reactions may vary, these symptoms are often an indication of anxiety. Read More

Integrative Nutrition

How Often Should You Exercise?

It’s an age-old question: How many times a week should I be exercising? Unfortunately, there’s no magic number or simple formula to find the answer. Just like with food, the concept of bio-individuality applies to exercise, and what works for one person may not work for another. Read More

Integrative Nutrition

A Guide to Buying Sweeteners

From maple syrup to stevia to raw cane sugar, there are a wide variety of sweeteners out there that may have you questioning what’s best and where to use them. Most sweeteners are made with sugar – a simple carb that is quickly converted into energy and known for giving a quick boost of energy followed by a crash that often leads us seeking out another quick energy source.  Read More

Integrative Nutrition

Soothing a Sunburn Naturally

The benefits of the sun stretch far and wide – sun exposure is essential not only for vitamin D production but also for hormonal balancing, mood improvement, and even a strong immune system. Read More

Integrative Nutrition

What Are Fiddlehead Ferns?

This month, you may start to notice fiddleheads at the farmers’ market. As the name suggests, these green veggies have a curled shape that resembles the top of a fiddle or violin. They are a good source of iron and fiber and make for a striking vegetable dish. Fiddleheads are also an excellent source of vitamins A and C. Read More

Integrative Nutrition

How Sitting Can Affect Health

If you work a 9-to-5 job, chances are much of your day is spent sitting – whether during your commute, at your desk, or in meetings. But recent research has highlighted that long periods of sitting can be bad for your health. Read More

Integrative Nutrition

Mindfulness and Heart Health

Have you ever been so engaged in something that you love to do that you completely lose track of time? You were so present and attentive to a creative activity that everything else seemed to just fade away. In those moments of authentic joy, you experienced mindfulness. Read More

Integrative Nutrition

How to Take a Technology Detox

There are many benefits to using technology – traveling around the world, connecting with loved ones, learning in the classroom, and even saving lives in hospitals! However, like anything else, technology can be overused and even abused. Read More

Integrative Nutrition

Three Spices to Add to Your Spice Rack

If you want to give your meals an upgrade, adding some new spices to your cooking repertoire can make a huge difference in transforming bland meals into flavorful, satisfying dishes. Read More

Lena Harrington LMT, INHC

Veggie Minestrone

This soup was SO perfect on a cold January night. It was thick, slightly spicy, hearty and packed with veggies and herbs that filled our bellies with nutrition.

 

Minestrone is one of my favorite soups, and I have made too many varieties to keep track of! Usually, it is a way for me to clear out the veggies in prep for grocery day, but this time it was simply because I was craving it! Initially, this recipe was going to contain lentils and chick peas, but I opted for extra veggies instead.

 

Soups make a great way to simplify your meals, pack in the veggies and are comforting and soothing. They are a great idea for those on the go, and are an excellent way to cook once, eat two or three times. I keep a kettle of soup in the fridge as often as possible. It's as simple as reheating a little for a nutrient dense meal instead of picking something up on the fly.

 

I recommend using vegetable, chicken or beef broth to add depth of flavor, and as usual, choose organic whenever possible!

 

Veggie Minestrone

1 stalks celery, sliced thin
2 carrots, cut in half moons
1 sweet onion, diced
3 large cloves garlic
2 small potatoes, diced into 1" cubes
1 large can fire roasted diced tomatoes
1 can tomato paste
1/2 cup cut frozen green beans
1 cup fresh or frozen chopped spinach
1/2 cup chopped green cabbage
1/2 tsp dried basil
1/4 tsp dried thyme
1/4 tsp dried oregano
1/4 tsp red pepper flakes
2 dried bay leaves
Broth or water
Salt & pepper
2 tbsp olive oil
Your favorite cooked pasta-optional (I used orecchiette)

Heat a large soup pot over medium heat. Add onion, carrot, celery, garlic, red pepper flakes, bay leaves and dried herbs. Sauté until tender.

Add potatoes, diced tomatoes and broth or water to cover. You may want to add more liquid as it cooks.

Bring to a boil and reduce heat to medium/high.

Add tomato paste and stir to mix thoroughly. Simmer until potatoes are tender.

Add cabbage, frozen green beans and spinach or kale.

Add cooled pasta to the bowl and ladle soup over the top.

 


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