From the Kitchen of Dr. Bonnie Brock, NMD, RD, MPH
Ingredients
- 1 yellow onion, finely chopped
- 3 carrots, finely chopped
- 3 stalks celery, chopped
- 2-3 cloves of garlic, minced
- 1 tsp olive oil
- 1 tsp dried oregano
- 1 tsp paprika
- 1 15 ounce can diced tomatoes
- 1 15 ounce can white beans or garbanzo beans, drained
- 6 cups of vegetable broth or water
- 1 bunch kale, shredded
- ½ small cabbage, shredded
- 1 Tbsp lemon juice
Instructions:
- Chop onions, carrot, celery and saute in oil over medium heat for 5 mins.
- Add garlic plus the spices to pan and continue to saute 30 secs.
- Add tomatoes, broth, kale and cabbage and simmer for 15 mins
- Add the beans and cook until just heated through. Turn off heat, stir in lemon juice and serve.
Heart Health Foods:
- White or Garbanzo Beans – Beans contain both soluble and insoluble fiber and are also an excellent source of plant-based protein, with one half cup containing over 8 grams of protein. Beans and other plant-based proteins contain assorted vitamins and minerals and are heart healthy. One review of 26 studies found that a diet high in legumes significantly decreased levels of LDL (bad) cholesterol.
- Garlic – Garlic and its components have been shown to help reduce blood pressure and cholesterol. They may also help inhibit blood clot formation. This is thanks to the presence of a compound called allicin, which is believed to have a multitude of therapeutic effects.
- Tomatoes – Tomatoes and other red fruits like watermelon and guava are excellent sources of the phytonutrient lycopene. Lycopene is a powerful antioxidant that does not degrade with heating or cooking. Lycopene protects against sun damage, reduces blood pressure and protects against certain cancers, specifically prostate and lung.
