Food to Warm Your Heart and Soul

By Sandra Meyerowitz, M.P.H., R.D., L.D.

The weather has turned cooler again, and there's nothing better than a cup of soup or a steamy bowl of oatmeal to warm your heart and soul. It is a great time to experiment with winter vegetables that are plentiful at this time of year. The vibrant colors mean they are full of good nutrients. Orange, yellow and dark green indicate the presence of beta carotene, vitamin A, vitamin C and phytochemicals - all powerful tools to stay healthy.

White Bean Soup

Soup is a nice starter or a meal unto its self. This one is loaded with protein from the beans and chicken. To make this soup thicker try adding a grain like barley. To make it enticing for children try adding alphabet-shaped pasta.

Nutritional Information : 174 calories, 15g protein, 16g carbohydrate, 5g fat, 350mg sodium, 4g fiber.

Serves : 8. Preparation Time : 15 minutes. Cook Time : 20-25 minutes.

3 Tbsp. Mrs. Dash® onion medley seasoning blend
2 Tbsp. olive oil
12 ounces boneless, skinless chicken breasts cut into bite-sized pieces
2 cans (13 3/4 ounces each) chicken broth, lower sodium
2 cans (15 ounces each) small white beans, drained and rinsed
4.5 ounces canned, diced green chilies, drained

Heat oil in a large, heavy saucepan. Add chicken and Mrs. Dash. Cook over medium heat until chicken is no longer pink in center (about 7 minutes); stirring often. Add broth, beans and chilies. Reduce heat and simmer over medium low heat for about 15 minutes to blend flavors.

* Reprinted with permission from Alberto-Culver; look for more recipes at www.mrsdash.com

Shopping list

•  Mrs. Dash onion medley seasoning blend
•  Olive oil
•  Chicken breasts
•  Chicken broth
•  White beans
•  Green chilies

Pomegranate Salad

The bright red beads of fruit add a crispness and tanginess that liven up this salad.

Nutritional Information : 77 calories, 2g protein, 6g carbohydrate, 6g fat, 32mg sodium, 3g fiber.

Makes : 4 servings. Preparation Time : 10 minutes.

3 cups spinach leaves, chopped
2 cups leafy green lettuce, torn
1 Tbsp. olive oil
1/4 cup pomegranate seeds
2 Tbsp. lemon juice
2 Tbsp. pine nuts
Ground pepper, to taste

Chop spinach and lettuce into bite-sized pieces; combine in a salad bowl. Drizzle with oil, season with pepper, toss to mix. Sprinkle with pomegranate seeds, lemon juice and toasted pine nuts, if desired (toast pine nuts in skillet over medium heat until golden brown, tossing constantly).

* Printed with permission from Produce for Better Health Foundation, www.5aday.org

Shopping List

•  Spinach
•  Leafy green lettuce
•  Olive oil
•  Pomegranate
•  Lemon juice
•  Pine nuts
•  Ground pepper

Golden Apple Oatmeal

Start the day with a hearty bowl of oatmeal and know you're off to a great start. Add raisins to this breakfast and bump up the vitamin C, iron and fiber content. Add a sprinkle of ground flaxseed and bump up the omega-3 fatty acids and fiber.

Nutritional Information : 172 calories, 4g protein, 37g carbohydrate, 2g fat, 3mg sodium, 4g fiber

Makes: 1 cup serving. Preparation Time : 5 minutes. Cook Time : 10 minutes.

1/2 cup golden delicious apples, diced
1/3 cup of apple juice
1/3 cup of water
1/8 teaspoon salt (optional)
Dash of cinnamon
Dash of nutmeg
1/3 cup quick cooking rolled oats, uncooked

Combine apples, juice, water and seasonings; bring to boil. Stir in rolled oats; cook 1 minute. Cover and let stand several minutes before serving.

* Printed with permission from Produce for Better Health Foundation, www.5aday.org

Herb-Roasted Vegetables

These vegetables go with any entrée and are a pleasing mix of autumn colors to add to your table. Any fall vegetables can be added or substituted. Leave the skin on and you'll increase your daily intake of fiber.

Nutritional Information : 100 calories, 4g protein, 13g carbohydrate, 4g fat.

Makes : 8 servings. Preparation Time : 15 minutes. Cook Time : 40 minutes.

1 cup carrots
1 cup onions
1 cup parsnips, rutabagas or turnips
1 cup sweet potatoes
Olive oil cooking spray
1 teaspoon Kosher salt
1/3 cup Parmesan cheese, grated

Preheat oven to 450ºF. Cut vegetables into 1/2-inch chunks and place on baking sheet. Coat with cooking spray. Sprinkle with salt and cheese. Bake 40 minutes, stirring occasionally.

•  Carrots
•  Onions
•  Parsnips, rutabagas or turnips
•  Sweet potatoes
•  Olive oil cooking spray
•  Kosher salt
•  Grated Parmesan cheese

Cod Florentine

This fish recipe doesn't get any easier. Serve with brown rice and a salad and your menu is complete.

Nutritional Information : 174 calories, 31g protein, 4g carbohydrate, 3g fat, 214mg sodium, 2g fiber.

Serves : 4. Preparation Time : 10 minutes. Cook Time : 20 minutes.

1 10-ounce box frozen chopped spinach, thawed and drained
1/2 cup shredded mozzarella cheese
1 pound cod fillets
Salt, pepper, lemon juice as desired

Preheat oven to 400º. Squeeze out excess moisture from spinach. Layer spinach on bottom of small baking dish. Sprinkle with cheese and top with cod. Season as desired. Cover with foil and bake for 20 minutes or until fish is flaky.

•  Spinach
•  Mozzarella cheese
•  Cod
•  Lemon juice

Sandra Meyerowitz, M.P.H., R.D., L.D. is the owner of Nutrition Works, a health promotion company specializing in weight loss, disease prevention and sports nutrition. She can be reached at (502) 339-9202.