I love to hear that people are thinking about whole grains and want to know how to use them. In my experience, adding these foods to a diet, particularly when they are replacing any kind of refined grain product, can have a significantly positive effect on energy, mood, and one’s ability to maintain a healthy weight. Grains also lend themselves well to cooking in batches and providing multiple meals. Furthermore, they are a great bargain relative to their nutritional value, especially if you purchase them in bulk.

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I’ve written about the tremendous value of beans elsewhere (see Bountiful Beans & Legumes in this cooking class overview). Combined here with a leafy-green familiar to anyone who enjoys Italian food, this is an extremely nutritious and delicious soup.  This recipe is from Greens Glorious Greens by Johnna Albi & Catherine Walthers, an excellent resource for anyone wanting to add more of these foods to their diet.

This recipe serves approximately four people

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This is a personal favorite of mine, as it’s rich and satisfying the way cream-based soups are, but it doesn’t include the milk I try to limit in our diets, especially in the winter time (see this boosting immunity blog post for more information on dairy and staying healthy).

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Soy is an inexpensive, high-quality, vitamin- and mineral-rich plant protein with lots of soluble fiber and plant-based omega-3 fatty acids. It is also the richest known dietary source of powerful health-promoting phyto-estrogens, which are natural plant protectants that can have a range of positive effects on the body.

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Beans, actually one type of legume (a category that includes peas like string beans, green beans, and lentils) are a rich source of protein, fiber, minerals including iron, potassium and magnesium, and vitamins like folate. They also contain phytochemicals, like flavonoids, that can reduce your risk of developing some diseases.  And for all their nutritional benefit and delicious taste, beans are also extremely affordable, making them a great choice for everyone trying to eat well on a budget.

This simple recipe serves approximately four people, and is adapted from The Whole Truth, an excellent book by Andrea Beaman, Holistic Health Counselor. All soups are great for making in larger batches and using for multiple meals.

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Most of my soups don’t contain milk,  because you can make a creamy soup without them. However, if you can tolerate it, some dairy can be OK; it is different for each individual.  I do recommend organic milk and butter be used, as conventional dairy does contains a lot of hormones.

This recipe makes 3-4 servings. I always double or triple it, as I like to have leftovers.

Ingredients:

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• 2 medium sweet potatoes, peeled and cut to 1″ pieces
• 1 medium parsnip, peeled and chopped
• 1 small onion, chopped
• 1 teaspoon fresh rosemary, chopped