Sautéed Brussels Sprouts with Shallots and Walnuts

Most people I come into contact with seem to have an aversion to Brussels sprouts.  I believe the reasons are two-fold.  For one, their first encounter with it was likely a tasteless, limp, boiled version.  Second, they are just plain dumbfounded when it comes to preparation, so avoiding them altogether is just, well, easier.

I’m here to proclaim that Brussels sprouts are great tasting, nutrient-dense powerhouses!  Oh, and did I mention they’re a cinch to prepare?  Rich in vitamin K, C, and A, folate, manganese, potassium and fiber, and full of flavor (when prepared the right way) – you have no case not to try them.

Here is a recipe I made the other night.  Preparing them the way gives caramelizes the Brussels sprouts – which lends an amazingly rich flavor.  You’ve got to try this recipe!

Sautéed Brussels Sprouts with Shallots and Walnuts

Serves 4, large sides

Ingredients

2 Tbsp extra virgin olive oil

1 pound fresh Brussel sprouts, trimmed of stem and sliced in half lengthwise

1 shallot, thinly sliced

1 ounce walnuts, lightly chopped

sea salt

freshly ground black pepper

3 Tbsp balsamic vinegar

2 tsp Dijon mustard

Preparation:

1. Fit a steamer basket inside a medium saucepan and fill with water to just under bottom of basket (water should not touch basket).  Heat saucepan until water boils.  Place Brussel sprout halves into steamer basket.  Place a lid over the saucepan and steam for about 3-5 minutes, or until slightly tender.  Be careful not to overcook or get mushy.
2. While the Brussels sprouts are steaming, whisk together the balsamic vinegar and Dijon mustard.  Set aside.
3. Take Brussels sprouts immediately out of basket and place into a bowl of ice water to stop the cooking process.  Drain and set aside.
4. Heat a large cast iron skillet over medium-high heat and heat the olive oil. Once heated, add the shallots and sauté for two minutes.  Add Brussels sprouts and sauté until they begin to brown a bit in the pan, about 3-5 minutes.  Toss in chopped walnut and let them toast a bit, about 1-2 minutes.
5. During the last few minutes of cooking, drizzle balsamic/Dijon mixture over top and mix well into the vegetables.
6. Serve immediately and enjoy!

Brussels Sprout Slaw

If you think you may not like the sautéed version, give this yummy slaw recipe a try.  I made it as a side dish for Thanksgiving this past year and the family really enjoyed it.  I enjoyed it as leftovers too.

The recipe can be found on Williams Sonoma. 

Homemade granola bars

My mom recently made these yummy granola bars for us, and I cannot wait to make them at home this weekend.  They aren’t too sweet, have a nice crunch yet chewy trail mix bar texture, and great flavor!  They’d make a good on-the-go breakfast or midday snack.

The recipe can be found on Eating Well magazine’s website.  The recipe says it makes 8 bars, but she cut hers into 16 or more bars.  I like the 16 servings if you want to make it a snack vs breakfast food, that way the calories are around 120.  Enjoy!

Pocket Paleo

I’ve been doing CrossFit for two years now.  When I began I was primarily vegetarian – I included fish and dairy in my diet but eschewed beef and chicken for 10 + years.  Over time I found that I wasn’t necessarily lacking in energy or my ability to get stronger, but I was constantly ravenous – walking around my house slathering peanut butter on anything and everything I’d come into contact with.  I was just plain hungry and feeling like something was “missing.”

Adding meat and poultry back into my diet was a tough move for me, because the reason behind not eating it in the first place had nothing to do with the fat content (you can choose lean cuts of meat and take skin off of chicken to skim the saturated fat): it had everything to do with animal husbandry.  The manner in which humans treat other living, breathing beings in our food industry makes my stomach turn.  Factory farming is wrong on so many levels, so I try in every way possible to purchase humanely treated, grass-fed (for the cow’s entire life, not just “grass-finished”) beef, cage free, free roaming chickens, and sustainably caught fish.  What that translates to for my family is buying from local sources, such as participating in Kitchen Table Cuisine at Our Local Foods.

So I was so excited when I came across The New Primal’s Pocket Paleo: a local product that marries my concern for animal husbandry with great-tasting ingredients that keep my energy up and hunger at bay.  Pocket Paleo consists of flavorful grass-fed beef jerky, raw nuts and dried fruits.  As a self-proclaimed food snob I loved the smokey yet savory beef jerky combined with crunchy nuts and plump dried fruit.  As a dietitian, I absolutely love that packed in 2.6 ounces you get around 280 calories, only 2 grams of saturated fat, a moderate amount of sodium (250 mg), 3 grams of fiber, and 21 grams of protein.

The true test was this past weekend on our trip to Disney with the kids.  I opened up a pack while we were waiting in line for a ride.  As other tourists around us were scarfing down ice cream, chips and soda, my family was munching on a healthy snack that sustained us the entire afternoon.  My husband and boys literally fought over who was going to get the last piece of beef jerky, and my kids were asking later that night if they could have more of that “jerky beef and nuts”!  What’s more, my husband asked me twice if I had brought more the next day at the park.

Pocket Paleo comes in a variety of packs, which vary only by their dried fruit: pineapple, blueberry, cherry or cranberry.  I can’t tell which is my favorite, they are all great-tasting!  You can purchase them online or through Our Local Foods farm store or website.

You don’t have to follow the Paleo Diet to enjoy Pocket Paleo trail packs.  Whether you are doing CrossFit, weight lifting at the gym, hiking, biking, traveling, or looking for a satisfying snack to sustain you, you’ve got to give them a try!  By doing so you’ll be supporting animal husbandry, locally sourced ingredients and a forward thinking Charleston-based business, The New Primal.

This is a great recipe to enjoy for a quick Meatless Monday meal.  It can be made a day ahead for easy bake-and-serve the next evening.  Enjoy, it’s really flavorful and a kid-pleaser!

Lisa's Enchiladas

Lisa’s White Bean Enchiladas

Serves 8

2 cans (15.5 oz each) Great Northern or Cannellini beans, rinsed and drained

1 can diced green chilis, drained

2 green onions, chopped

2 Tbsp reduced fat sour cream

Handful cilantro (about ½ cup loosely packed)

1 cup mixture Monterey jack and cheddar cheese, divided

8, 6-inch whole wheat flour tortillas

2 cups enchilada sauce, divided

Cooking Instructions:

1. Heat oven to 350 degrees F.
2. In a food processor, combine beans, chilis, green onion, sour cream, ½ cup cheese and cilantro.  Process until mixture is smooth and creamy.  Set aside.
3. Spray an 9×13 inch baking dish with cooking spray and pour ¼ cup of sauce into bottom of dish, turning dish so that sauce lightly covers the bottom.
4. In a medium nonstick saute pan, pour ¼ cup enchilada sauce and 3 Tbsp water and mix together in pan. Heat over medium high heat until bubbly.  Turn heat off.
5. Dredge both sides of one tortilla into the enchilada sauce.  Let excess sauce drip from tortilla and place on a clean dish.  Scoop 1/8 of the bean mixture (about 1/3 cup) onto the tortilla and spread over the bottom half of the tortilla, leaving about ½ inch of tortilla edges clear of bean mixture.  Roll tortilla upwards into a cigar shape.  Place tortilla seam side down onto baking dish.  Continue with the remaining 7 tortillas.
6. Pour remaining enchilada sauce over enchiladas and top with remaining cheese (1/2 cup).
7. Bake for 25-30 minutes or until sauce bubbly and cheese melted.
8. Serve with a tossed salad and fresh salsa and guacamole.

So far I’ve guided you to read food labels and limit artificial food dyes, colorings, sugar substitutes and other additives; cut back on added sugars and choose more whole grains; become a savvy food label reader; increase fruits, vegetables, whole grains, nuts and seeds; limit foods high in saturated and trans fats; and choose your protein sources wisely (e.g., grass-fed, cage free/free range; wild).

This week I’ve got two goals in mind to challenge you to eat clean now and for a lifetime.

1) Cut back on fried foods and fast foods as much as possible.  Fried foods are chock-full of empty calories, fats (and not the good ones, often trans or saturated) and sodium – a recipe for health disaster in the long-run.  Skip the side of fries, chips or onion rings next time you are at your local hot spot and instead order a side salad, fresh or sautéed veggies, or a broth-based soup.   When you hit Chick Fil A, McDonald’s, Zaxby’s or Burger King, opt out of fried chicken sandwiches, fingers, nuggets and french fries, and instead choose a side salad, apple slices, carrot sticks…you get the gist.  Most of these venues now offer healthier sides, and if they don’t have anything you’d choose, opt to bring your lunch or enjoy at home instead.

I’d suggest limiting fast food dining to once a month – that’s right, once a month or LESS!

We often think of eating out at restaurants nowadays as a “treat.” I don’t know about you, but I consider a treat something that I do on a not-so-often basis: not 3+ times a week like most people dine out. So be smart when you venture out to eat next time….that fat, those calories, and the missed opportunity for clean foods isn’t coming back.

2) Second goal for Clean Eating in the New Year: make more meals at home!  Make it a goal to make at least three home cooked meals a week at home (minimum); make your lunch and bring it to work with you; prepare snacks in advance and have at the ready throughout the day; and create a menu to follow each week.  All of these are steps towards eating clean and improving your health.  Subscribe to this blog, Clean Eating or Eating Well magazines, loan out cook books at your library before purchasing, and share clean eating recipes with your friends!

My promise is to continue sending you recipes that fit the clean eating goals I’ve been discussing over the past two years.  All you need is your commitment to stay on track.

Here’s to a healthy, clean 2012!

First trip was with our two boys – which can always be a challenge.  But with the unpretentious and relaxed diner setting, we immediately felt like this was a place we could plop our two overtired monsters (really, this was one of those rough nights) for a quick meal without getting angry stares from tables around us.  No angry stares (maybe it was because they were mesmerized by the Angry Birds games they were playing on our iPhones – gasp!)….just a quiet, yummy meal.   We started with chicken and beef satay with an amazing peanut sauce, then my husband and I enjoyed Pad Thai (mine tofu, his chicken) and the boys each a heaping (and I mean heaping) bowl of their own chicken and rice soup (their soup was awesome – I had the leftovers for lunch the next day).  My Pad Thai was flavorful and stood right up against  Basil’s.  The only thing mine was missing (which they promptly brought) was lime wedges and extra cilantro – but that’s my thing.  We left knowing we’d be back soon for more.

Enter last weekend, when we went ventured back with my dad.  Although it was later in the evening we were greeted again with a set of friendly staff.  There are so many amazing Vietnamese and Thai dishes to choose from I didn’t know which one to pick.  My dad encouraged me to try a Thai salad, saying the Thai beef salads he’s had in the past are amazing.  Out of the six Thai salads you can choose, I decided upon the Prawn Salad (Plar Kung) – which consists of lime juice, shallots, romaine lettuce, red bell pepper, onion, green onions, and cilantro.   For many of the dishes at Pattaya, you can choose the level of “kick” or spice in the dish, between Medium, Spicy or Hot.  Being a self-proclaimed lover of spicy foods, but still leery I may take it too far, I chose the Spicy category (middle of the road in heat, so I thought).

Pattaya Prawn Salad

You can see that the salad I got was beautiful – and flavorful!  The lime juice dressing is out of this world – but the HEAT this salad had was off the charts!  Although I LOVED this salad and would absolutely order it again, I will without hesitation order the Medium spice next time.  I probably drank two cups of water just to quell the flames in my mouth.  But on a scale of 1 to 10 in taste this guy was a 9!

The dishes Pattaya offer cater to anyone and everyone – you have a variety of beef, pork, chicken, duck, seafood and vegetarian options to choose from.  From veggie salad to noodle salad, soups to steamed rice dishes, curries, noodles and Thai barbecues – I think you’d be hard pressed not to find something you’d like here.

We’ll definitely be back again.  Visit Pattaya at 607-C Johnnie Dodds Blvd (same plaza as Eco Fitness and River Bowl) 843-856-1808.  They’re open for lunch and dinner Monday through Saturday.  Closed Sundays.

Freshly chopped kale

It’s Heart Month, and while most of us would like to see chocolate being featured, I’d be remiss if I didn’t focus on the amazing nutrient profile of kale.  Available in abundance this time of year at your local grocer, there’s no excuse not to pick up a bunch (or two) and experience its mouth-watering flavor and nutritional benefits.

Potential Health Benefits

Chock full of phytochemicals*, vitamins and minerals, kale is a true nutritional powerhouse.   Like its fellow cruciferous vegetables, broccoli and cauliflower, it’s an excellent source of vitamins A, C and K; and a good source of dietary fiber, iron, manganese, and omega-3 fatty acids.

The nutrients in kale and other cruciferous vegetables have been extensively studied in relation to cancer risk.  This dark leafy green is particularly rich in two antioxidant, anti-inflammatory, and anti-cancer nutrients: carotenoids (like beta-carotene and lutein) and flavonoids (kaempferol and quercetin).  It is believed that chronic inflammation and oxidative stress contribute to cancer risk.  Consistent intake of foods rich in anti-oxidant and anti-inflammatory nutrients may be one way to help reduce this risk.

Inflammation doesn’t just stop at cancer risk either.  Chronic inflammation in the body also ups the odds of developing cardiovascular disease, so cruciferous vegetables like kale are a great addition to a heart healthy diet.  What’s more, the omega-3 fatty acid alpha-linoleic (ALA) acid has anti-inflammatory properties.  Couple that with the dietary fiber in kale aiding in cholesterol reduction, and regular intake of kale is a powerful food to add to reduce your risk.

Although not studied extensively, the high sulfur content of kale may also be helpful to the body’s detoxification process.  A big plus when considering the toxins that may be present in our foods.

Buying Kale

Kale is a member of the Brassica family of vegetables, along with broccoli, cauliflower, collards, and Brussel sprouts.  There are several varieties of kale: ornamental, curly, and Lacinato/Tuscan or dinosaur.  Other forms include spear and leaf, or rape.  The leaves and depth of color vary between the varieties.  Colors range from dark green to purple.

According to Food Lover’s Companion, choose richly colored, relatively small bunches of kale, avoiding any with limp or yellow leaves.  Store in the coldest section of your refrigerator no longer than 2 or 3 days.  Rinse thoroughly and remove the tough, center stalk before preparing.

Preparing Kale

Kale is more commonly sautéed like spinach, but it can also be stir fried, added to soups and stews, roasted (kale “chips” are amazing) or eaten raw.  The salad below can be put together quickly and tastes amazing.

Kale and Avocado Salad ready to eat

Kale and Avocado Salad

(aka Not So “Schady” Salad – in honor of my kale-eating friend Susan)

 Serves 4

 1 large bunch kale, stem removed, leaves cleaned and chopped into bite-size pieces

½ small red onion, sliced thin half-moon shape

1 medium ripe avocado, diced

1 ounce shelled pistachios

salt and freshly ground black pepper

Fun avocado slicer

Vinaigrette:

3 Tbsp extra virgin olive oil

2 Tbsp balsamic vinegar

2 tsp Dijon mustard

salt and pepper to taste

Toss all of the ingredients together in a bowl and drizzle vinaigrette over greens.  Toss lightly again and serve immediately.

Per serving:

Calories 285, Total fat 22 g, Saturated fat 3 g,  Trans fat 0 g, Cholesterol 0 mg, Sodium 275 mg, Total Carbohydrates 21 g, Dietary fiber 7 g, Protein 7 g

*Phytochemicals are chemicals found naturally in fruits, vegetables, nuts, legumes and other plant foods that may have a positive impact on your health.

First of all, WELCOME to my new BLOG!  While it’s still the same Eat Well Charleston, you’ll notice I’m now publishing this blog under WordPress, which I hope makes following my blog and navigating for recipes, meal ideas and nutrition tips a much easier process.  Many thanks goes out to my dear friend, Elyse Salamon, who helped me every step of the way in transferring over to the new site.  She’s also the brains behind the new Eat Well Charleston logo and layout of the site! Thanks Elyse!  As always, stay tuned for more…

On to Clean Eating Week 5 of 6 – we’re almost there!  Last week I found to be quite an enjoyable experience.  I made an effort to drink more water (with cucumber slices) and cut down a bit on the coffee each morning; substituting a cup of the coffee with warm water with lemon and ginger, or green tea.  I’ve also cut out the Diet Coke to one can per week (my gal pal Natalie Turner wisely suggested doing what she does – that is, saving a can for Sundays!  Thanks Nat!).  Hope that you’ve been able to reach your personal goals and make it a mission to drink more water and other unadulterated beverages.

For Week 5 I want to talk about good and bad fats.  The “good” ones I’ve been blogging about for over a year now – monounsaturated and polyunsaturated fats.   If you’ve been following this blog, you know that these are the fats that research shows helps to lower risk of heart disease, and consuming them won’t increase your risk of other chronic diseases like cancer or diabetes.   Food sources of these fats – like avocados, olives and nuts – are also rich in antioxidants, vitamins, minerals and dietary fiber.  Seek out fats from olive, grape seed, canola, sesame, peanut, flaxseed, walnut, or avocado oils most often.  Cook mostly with olive or grapeseed oils, bake with canola oil, and enjoy making marinades or dressings with extra virgin olive oil.

The fats we want to cut back on or eliminate are saturated and trans.  If you consume meats, you won’t rid your diet of both entirely, but it’s best to keep your intake of both at a minimum.  That’s because research has shown saturated fats raise bad cholesterol and heart disease risk (high amounts even limit blood flow in the arteries), and large intakes are linked to chronic diseases like cancer and diabetes too.  Saturated fats are primarily derived from high fat meat, full-fat dairy, bacon, cheese, gravy, etc. but they are also present in tropical oils like palm, palm kernel and coconut.   Trans fats are just an all around bad-boy that should be avoided.  These guys raise bad cholesterol, called LDL, lower the good cholesterol, HDL, increase inflammation in the body, and basically raise risk of disease and ill-health on every level (think diabetes, heart disease, cancer).  Trans fats are found naturally in meat but to a greater extent wreak havoc on our health thanks to the man-made fat partially hydrogenated oil.   Partially hydrogenated fats used to be found in just about every packaged food product out there – from shortening to coffee creamers, candy bars, baked goods, french fries and bread….but because the press got hold of just how bad trans fats are, and thanks to food label regulations requiring manufacturers to list trans content in foods, there has been a decrease.  Problem is, most manufacturers just subbed out the trans with an equally bad fat, saturated.

So what’s a health-conscious consumer like you to do?

1.  Read food labels.  If you see palm, palm kernel or partially hydrogenated oil in the ingredients list – don’t buy it.   Even if the package says “trans fat free” – if partially hydrogenated oil is still listed, and you eat a bit over the serving size, it’s not “free” anymore.  Watch out for coconut oil too.  Although there has been an upswing in intake of this fat, there is little research to show the saturated content in this fat is okay; and the medium chain fatty acids found in coconut oil have not been studied well for all their purported health benefits.  Stay tuned here…

2.  Read the Nutrition Facts Panel on a food label, and limit most snack foods to < 2 grams of saturated fat per serving; entrees or meals to less than 4.

3.  To cut saturated fat even further, choose nonfat or low-fat dairy.  Trim visible fat from meat and choose lean options (filet, sirloin, tenderloin), buy grass-fed beef, remove skin from poultry and choose white meat, cut back on cheeses, nix the bacon, and enjoy more fish.

4. Go meatless!  Try Meatless Mondays and challenge family and friends to do the same.  But meatless does not equate to gobs of cheese – so be cautious here.

5.  Don’t buy packaged, processed food at all!  Fresh fruits, veggies, whole grains, nuts, seeds and beans are all naturally low or free of saturated fats and totally void of trans fat.

6. Cook more at home.  Follow this blog for tasty recipe and meal ideas and get comfortable in the kitchen.  If you prepare your meals you know exactly what is going in them, and that’s the only way you’re really going to eat clean.

Good luck!  Please comment with other ideas and changes you’ve made to eat more clean in the New Year!

Pumpkin Chocolate Chip Cookies

I am a lover of all things pumpkin – be it in oatmeal, pie, muffins, cakes, or risotto.  It makes everything smooth, nutrient and fiber-rich, and oh so warm and tasty.  Adding chocolate to it puts the icing on the cake.  But let’s face it, short of the oatmeal, the other ways I enjoy pumpkin aren’t the lowest in calories or fat.  So I continue to try to find different ways to include it in foods I love. Like the cookie.

Let me backup by explaining something: I do not believe in approaching clean, healthy eating by depriving oneself.  Does that mean we should enjoy sweets like cookies on a daily basis?  No.  But it is something that I allow in my diet and my family’s.  I believe that allowing oneself to enjoy foods deemed “treats” on an occasional basis is a healthier approach to eating well.  By not depriving ourselves, we are less likely to perseverate on the food, and in turn less likely to binge when we get our hands on it.  It’s a much easier way to enjoy life – and isn’t enjoying life the point?  Plus, I want my children to grow up understanding that there are “sometimes” foods and “anytime” foods – so that as they grow into young adults they can make healthy decisions on their own.

Okay, back to the cookies.  I wanted to enjoy the flavor of pumpkin but also the high levels of antioxidant vitamins A, C and E, phytonutrients, minerals and b-complex vitamins.  All in one sweet little package .  Here is what I came up with (after two attempts thus far).  I’ll keep chugging away at ingredients but for now, these were slightly sweet, soft and flavorful.  I have yet to master the crunch-factor with these but I’ll get there.  Enjoy the clean ingredients (yes, butter is in it but I believe it’s cleaner than a tub of margarine (even if it’s trans free) here.

Pumpkin Chocolate Chip Cookies

Yields 3 dozen cookies

1 ½ cups whole wheat flour

½  cup all-purpose flour

1/2  teaspoon baking soda

1/2 teaspoon baking powder

1/2 teaspoon pumpkin-pie spice

1/4 teaspoon salt

1/2 cup (1 stick) unsalted butter, room temperature

½ cup pure cane sugar

½ cup brown sugar

1 large cage free organic egg

1 can (15 ounces) organic pumpkin puree

¾ cup semi sweet chocolate chips

Directions

1. Preheat oven to 375 degrees. In a medium bowl, whisk together flour, baking soda, baking powder, pumpkin-pie spice, and salt; set aside.
2. Using an electric mixer beat together butter and sugars until light and fluffy. Add egg; beat until smooth. Turn mixer speed to low and slowly add flour and pumpkin puree, alternating between flour and puree; mix just until combined.
3. Drop dough by heaping tablespoons onto two baking sheets , about 1 1/2 inches apart. Bake until puffed and edges are golden, 15 to 20 minutes, rotating sheets once during baking. Immediately transfer cookies to wire racks, and cool completely.
4. When cookies have cooled, set them (still on rack) over a baking sheet or waxed paper. Place chocolate in a medium heatproof bowl set over (not in) a saucepan of simmering water; stir until almost melted. Remove from heat; stir until completely melted. Pour chocolate into a resealable plastic bag. Snip off a corner with scissors or a knife to make an 1/8-inch hole; pipe chocolate over cookies. Refrigerate until chocolate is firm, about 20 minutes.

Per cookie (yields 36):

Calories 90

Total fat 4 g

Saturated fat 2 g

Cholesterol 12 mg

Sodium 75 mg

Carbohydrate 14 g

Dietary fiber 1.5 g

Protein 1.5 g

Minestrone Soup

I was watching The Food Network in December and tuned into one of my favorite shows, Everyday Italian.  To many, Giada DeLaurentiis is best known for her, well, cleavage.  But to me, I think she is an amazing chef and about 99.9% of the recipes I’ve made from her show or cookbook have been fabulous.  Her recipes aren’t always light or healthy, but most are clean, and I appreciate that for my health and my family’s.

The following minestrone is an adaptation of hers – which I love because it contains NO NOODLES.  I personally enjoy mine without the bacon or pancetta, while the rest of the world would likely prefer the latter.  To keep mine easier on the waistline I take it out, but you can choose between my recipe and Giada’s.

Whichever way you make it – enjoy!

Serves 6

Ingredients

• 2 tablespoons olive oil
• 1 onion, chopped
• 2 carrots, peeled and chopped
• 2 celery stalks, chopped
• 2 cloves garlic, minced
• 1 pound Swiss chard or Kale, stems trimmed, leaves coarsely chopped
• 1 baking potato, peeled and cubed
• Kosher salt and freshly ground black pepper
• 1 (14 1/2-ounce) can diced tomatoes in juice
• 2 fresh rosemary sprigs
• 1 (15-ounce) can cannellini beans, drained and rinsed, divided
• 2 (14-ounce) cans low-sodium beef broth, divided
• 1/4 cup chopped fresh flat-leaf parsley

 Directions

1. In a large, heavy stockpot or Dutch oven, heat the olive oil over medium heat.
2. Add the onion, carrots, celery, and garlic. Cook until the onion is translucent, about 10 minutes.
3. Add the Swiss chard and potato and season with salt and pepper.  Cook for about 5 minutes.
4. Stir in the tomatoes and rosemary sprigs. Bring the mixture to a boil. Reduce the heat and simmer until the chard is wilted and the tomatoes are very soft, about 10 minutes.
5. Place ½ can of the rinsed, drained beans into a blender or food processor along with ½ cup of the broth. Blend until smooth. Add the pureed bean mixture and remaining broth and beans to the vegetable mixture.
6. Simmer, stirring occasionally, until the potatoes are tender, about 15-20 minutes.
7. Stir in the parsley.
8. Simmer until the soup is thick, about 2 minutes. Discard the rosemary stems (leaves will have fallen off) and season with salt and pepper, to taste.
9. Ladle the soup into bowls and serve.

Nutrition Facts:

Calories 210

Total fat 6 g

Saturated fat 1 g

Trans fat 0 g

Cholesterol 0 mg

Sodium 710 mg

Carbohydrate 30 g

Dietary Fiber 7 g

Protein 11 g