Written by Lisa Dreher, MS, RDN, LDN
UWC Recipe Round Up: Soup’s On!

UWC Recipe Round Up: Soup’s On!

As we move through the middle of winter here in the Berkshires, we are all searching for a way to warm up! This time of year is not easy; many people suffer from low mood, fatigue, and even cravings for sugar and unhealthy carbohydrates. These cravings are no doubt due, at least in part, to a search for comfort. One way to combat the winter blues and sugar cravings is to gather people around you, have some fun, and create your own comfort.

At The UltraWellness Center, our basic tenets are to take care of our patients, take care of our community, and take care of each other. One way we take care of each other is to have fun together! Our Fun Committee leader recently kicked off our first ever Soup’s On Competition. Nothing quite says comfort like a good soup. We had many people participate and prepare their favorite recipes, all of which were absolutely delicious. After we had a chance to taste each one and vote for our favorite, the winner was the Butternut Squash Soup made by our very skilled phlebotomist, Tiffany Moreno. Her soup is the first one listed below. 

I also reached out to others who were willing to share their recipe and those who weren’t able to participate. In doing so, I put together a few incredibly delicious and nourishing recipes that are sure to warm you up during these cold months! From our UWC family to yours, enjoy…

 

Butternut Squash Soup

Recipe by Phlebotomist / Laboratory Technician, Tiffany Moreno 

Ingredients:

  • 1 butternut squash, peeled and chopped
  • 1 tablespoon butter, melted
  • 1 teaspoon nutmeg
  • 1 teaspoon cinnamon
  • 1 tablespoon honey (or preferred sweetener)
  • 2 cups water
  • ¼ cup coconut milk (or other non-dairy milk of choice)

Directions:

Mix nutmeg, cinnamon, butter, and honey together in a bowl.

  1. Rub mixture all over squash to coat.
  2. Lay squash in a single layer over pan and roast at 375°F for approximately 40 minutes, or until squash is soft enough to poke with fork and caramelized.
  3. Once softened, remove from oven and let cool.
  4. In a blender, mix squash and 2 cups of water to liquify.
  5. Pour mixture into sauce pan and season to taste. Add ¼ cup coconut milk to thicken, if needed, and cook for an additional 10 minutes.
  6. Let cool and serve.

 

Sweet Potato Kale Chicken Soup

Recipe by Integrative Nutritionist, Ailsa Cowell:

Ingredients:

  • 1 pound chicken thighs, bone-in, skin removed
  • 1 pound chicken drumsticks, skin removed
  • ½ yellow onion, diced
  • 7 cloves garlic, minced
  • ¼ cup fresh ginger, minced
  • 2 ½  teaspoons fine sea salt
  • 1 teaspoon black pepper
  • Juice of 3 lemons, plus more for garnish
  • 10 cups filtered water
  • 3 bay leaves
  • 2 medium sweet potatoes or yams, peeled and diced (about 4 cups)
  • 2 heaping cups shiitake mushrooms, wiped, destemmed, and sliced
  • 3 large leaves curly green kale, chopped
  • 4 to 6 scallions, sliced for garnish
  • 1 to 1 ½ tablespoons toasted sesame oil, for garnish
  • Freshly cracked pepper, for garnish

Directions:

  1. Layer chicken thighs and drumsticks in the bottom of crockpot. Add chopped onion, garlic, ginger, sea salt, black pepper, and the juice of 3 lemons. Mix together, cover, and set to HIGH for 2 hours.*
  2. After 2 hours, add 10 cups filtered water and bay leaves. Cover and leave on HIGH for 3 hours or longer.
  3. Use a slotted spoon to remove chicken and discard bones. Also, remove bay leaves. Use two forks to shred chicken and add back to the crockpot, along with the sweet potatoes and mushrooms. Turn to LOW and cook for at least 2 more hours.
  4. 15 minutes prior to serving, add chopped kale and stir everything together. Garnish bowls of soup with fresh squeezed lemon, toasted sesame oil, scallions, and freshly cracked pepper.**

Notes:

*If you are going to be busy and don’t want to check on this after the first couple hours, you can turn on LOW instead, you just may have to cook for 3 to 3 hours longer. You can definitely be flexible with the times for each part of this recipe, just make sure the chicken is cooked before adding the water!

**If you’re making this for a crowd and don’t want to worry about garnishing each bowl, add extra lemon juice, toasted sesame oil, and scallions over the whole pot before serving.

 

White Bean and Kale soup

Recipe by Marketing Director, Ronit Menashe

Ingredients:

  • 1 tablespoon olive oil
  • 1 onion, chopped
  • 1 carrot, chopped
  • 2 zucchinis, chopped
  • 1 small bunch Tuscan kale, center ribs and stems removed, leaves coarsely chopped
  • 1 cup of cannellini (white kidney) beans, soaked overnight
  • 4 cups low-sodium vegetable broth
  • Kosher salt, fresh ground pepper

Directions:

  1. Heat oil in a large pot over medium heat. Add onion, carrot, zucchini, kale and sautée for about 5 minutes. Add broth and beans and bring to a boil. Reduce heat and cook for an hour. Season with salt and pepper.
  2. Optional: Can add cooked Quinoa as a garnish!

 

“Heart-y” Homemade Chili  

Recipe by Lab Results Coordinator, Jamie Delaney

Ingredients:

  • 2 tablespoons olive oil
  • 1 large green pepper, diced
  • 1 small onion, diced small
  • 3 cloves of garlic, minced
  • 1 pound ground turkey
  • Cumin, to taste  (about 1 to 2 teaspoons)
  • Chili Powder, to taste (about 1 to 2 teaspoons)
  • Salt and pepper,  to taste
  • 2 cans of diced tomatoes with jalapeno peppers
  • 1 jar of chunky medium salsa
  • 2 cans of black beans
  • 1 can of garbanzo beans

Directions:

  1. Sauté minced garlic, onion, and green pepper in olive oil over medium heat.
  2. Add ground turkey and cook until browned. Add cumin, chili powder, salt, and pepper. Then, add the cans of tomatoes, salsa, and beans and bring to a boil.
  3. Turn down heat and let simmer for about 30 minutes.
  4. Remove from heat and serve.

We hope you enjoy these nourishing recipes as part of a healthy, happy winter!

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