Healthy Eating

with Sabina Kelly

Join us on Zoom on the 1st Thursday of each month from 10:30 am – 11:30 am.

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Zucchini soup recipe

(Serves 6, 10g fat, 4.6g protein, 7g carbs, 1.6g fiber)

• 1 package boursin cheese (5.2 oz/ 150g)
• 2 lbs. zucchini, chopped small
• 1 medium onion, finely diced
• 32 oz chicken broth
• Salt and pepper to taste

Start by gently sautéing the onions until they are lightly caramelized.
Add the chopped zucchini and sauté until tender
Add the chicken stock and cook the vegetable until fork tender.
Using an immersion blender or a blender, puree the vegetables until no big chunks remain.
Add in the cheese and stir until incorporated.
Salt and pepper to taste.
Drizzle a fine stream of olive oil on top and serve.
Notes: I’ve used boursin, but I think you could use goat cheese (chevre) as a substitute.
This recipe scales easily – double or triple it if needed.
Adding grilled chicken or shrimp would up the protein count.
Adding more finely diced vegetables (carrots, leeks, parsnips, etc.) would also work
I also like it spicy so you can add cayenne, sriracha or any other spices to your individual bowl.

In her talk about fiber, Sabina said she had a recipe for chia pudding she wanted to try before sharing. She also found a really helpful article on it and we’ve included it here as well as two recipes that she tried and really liked. We hope you like them too!
https://minimalistbaker.com/overnight-chocolate-chia-seed-pudding/
Recipes:
https://www.abeautifulplate.com/overnight-chia-pudding-recipe/
https://www.levelshealth.com/blog/foods-we-love-chia-seeds

Sabina also suggested we check out TrueFood.tech. It can help you to choose the foods that are less processed when you’re grocery shopping.

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Here is the link to the article in the Washington Post about labels on egg cartons that we talked about.
Cage-free or free range? What labels on egg cartons really mean.

Sabina also suggested there was a lot of good information in the book What to Eat by Marion Nestle.