Hearty Turkey and Vegetable Soup
- 1 tbsp olive oil
- 5 medium carrots chopped
- 5 celery stalks diced
- 1 medium onion chopped
- ⅔ cup quick-cooking barley
- 4 cups reduced-sodium chicken broth
- 2 cups water
- 1 bay leaf
- 1 cup frozen corn
- 2 cups cooked turkey breast
- 2 cups fresh spinach
- ½ tsp black pepper
- In a large saucepan, heat olive oil over medium-high heat.
- Add carrots, celery and onion. Cook and stir until vegetables are crisp-tender, for about 4 to 5 minutes.
- Stir in broth, water, barley, and bay leaf, and bring to a boil.
- Reduce heat. Simmer, covered, until carrots and barley are tender, for about 10 to 15 minutes.
- Stir in turkey, spinach, corn, and pepper to heat through. Remove bay leaf before serving. Enjoy!
DASH-ing All the Way!
One of the most researched and recommended diets is the DASH diet, which stands for Dietary Approaches to Stop Hypertension. This diet focuses on general healthy eating habits to lower blood pressure. The DASH diet prioritizes nutrients such as potassium, magnesium, calcium, fiber and protein. This diet meets those nutrient goals by encouraging the consumption of whole grains, fruits, vegetables, beans, nuts and fish. The DASH diet has also been shown to lower inflammation in the body and decrease LDL, or unhealthy cholesterol levels. The following is an example of what a daily DASH diet might look like:
|Breakfast||Oatmeal with peanut butter, banana and an 8-ounce glass of skim milk.|
|Lunch||Southwest salad: spinach and romaine mix, black beans, corn, tomatoes, avocado, low-fat shredded cheese and cilantro lime vinaigrette. Apple on the side.|
|Dinner||Baked lemon pepper salmon, roasted broccoli and potatoes.|
|Snack||Low-fat flavored Greek yogurt and blueberries.|