Minestrone Surprise - Healthy Food Tip and Recipe

healthy food tip and recipe

Today's Recipe If you don't know what to serve for dinner tonight ...
Soups are a great way to enjoy a variety of vegetables in one dish. The portabello mushrooms and kale give this soup an unusually rich flavor, and if you want to make it more traditional you can add a little shell pasta.

Minestrone Surprise
Prep and Cook Time: prep time: 20 minutes; cooking time 45 minutes
Ingredients:

• 5 cups chicken or vegetable broth
• 1 medium onion, chopped fine
• 6 medium sized cloves garlic, chopped
• 1 stalk celery, diced (to yield about 1/2 cup)
• 2 medium sized carrots, peeled and diced into 1/2-inch pieces (to yield about 1 cup)
• 1-1/2 cups finely chopped kale
• 1/4 cup diced portabello mushrooms, black gills cut out and discarded
• 1 15 oz can diced tomatoes
• 1 TBS dried Italian herbs
• 2 cups or 1 15 oz can navy beans (no BPA), drained
• salt and black pepper to taste

Directions:

1. Prepare ingredients by chopping and measuring.
2. Heat 1 TBS broth in medium soup pot. Healthy Sauté onion in broth over medium heat for 5 minutes stirring frequently. Add garlic and continue to sauté for another minute.
3. Add broth and rest of ingredients except beans and salt and pepper. Bring to a boil on high heat, reduce heat to low and continue cooking, uncovered for 45 minutes or until vegetables are tender.
4. Add beans, cook for another couple minutes, season with salt and pepper, and serve.

Serves 6 Printer Friendly Version of Minestrone Surprise
In-Depth Nutritional Profile for Minestrone Surprise
Healthy Food Tip

Is it true that the fructose in fruit is metabolized as fat? Would eating fruit with additional fiber-containing foods be a good strategy?

The fructose found in fruit does not get metabolized as fat inside your body. The fructose found in fruit is a simple sugar, and it gets metabolized as a simple sugar. Eating fresh fruit does not elevate your triglyceride level. Eating fresh apples, berries and citrus fruits is an excellent practice, and one we'd encourage you to continue. (You'd want to make sure that these fruits were part of an overall balanced and varied meal plan that was matched to your individual needs). We would also encourage you to purchase certified organic fruit whenever possible for their greater nutritional content. You will also be avoiding toxic residues from pesticides and other contaminants.
When it comes to fructose, eating fresh fruit is very different than drinking a soda that has been sweetened with high-fructose corn syrup. A medium-sized apple contains about 10 grams of fructose. A 12-ounce soda that has been sweetened with high-fructose corn syrup contains close to 25 grams. There is some research evidence showing that excessive intake of fructose can raise triglyceride levels in humans, and there is definitely concern among health professionals about greatly increased intake of high-fructose corn syrup in sodas and other processed foods in the U.S. diet. But a whole, natural food like a medium-sized apple does not contain an excessive amount of fructose, and moderate amounts of whole, natural foods in a balanced diet are highly unlikely to bring your fructose intake to an excessive level.
Fortunately, when we stick with whole, natural foods, we do not have to worry about the effects of different food components. Our bodies are designed to derive optimal nourishment from whole, natural foods. The amount of fiber found in fresh fruits is exactly the amount there is supposed to be. You can trust this amount to balance all of your health needs, as long as the fresh fruits are part of a healthy meal plan. You do not need to add anything to the fruit to counteract any nutrient contained within the fruit. This same principle would apply to any whole, natural food.

References

Le KA, Faeh D, Stettler R, Ith M, Kreis R, Vermathen P, Boesch C, Ravussin E, Tappy L. A 4-wk high-fructose diet alters lipid metabolism without affecting insulin sensitivity or ectopic lipids in healthy humans. Am J Clin Nutr 2006 Dec;84(6):1374-9.
Le KA, Tappy L. Metabolic effects of fructose. Curr Opin Clin Nutr Metab Care 2006 Jul;9(4):469-75.
Ostos MA, Recalde D, Baroukh N, Callejo A, Rouis M, Castro G, Zakin MM. Fructose intake increases hyperlipidemia and modifies apolipoprotein expression in apolipoprotein AI-CIII-AIV transgenic mice. J Nutr 2002 May;132(5):918-23.
Sunehag AL, Toffolo G, Campioni M, Bier DM, Haymond MW. Short-term high dietary fructose intake had no effects on insulin sensitivity and secretion or glucose and lipid metabolism in healthy, obese adolescents. J Pediatr Endocrinol Metab 2008 Mar;21(3):225-35.
Vos MB, Kimmons JE, Gillespie C, Welsh J, Blanck HM. Dietary fructose consumption among US children and adults: the Third National Health and Nutrition Examination Survey. Medscape J Med 2008;10(7):160.