Healthier Meals With Herbs,Fruits and Vegetables – Decorate Your Dinner Table With Herbs and Olives!

Cooking is more than just making food to be eaten or feeding yourself, family and friends~ Cooking is an ability to enjoy creating something tasty, healthy, beautiful, health-beneficial, or marvelous! Create healthier dishes with fresh herbs, fresh fruits and vegetables,or fresh herbs and olives to decorate!

~There are so many unique things that distinguish a persons’ cooking style that to say that one way of cooking is better than another is misinformation. Albeit there are a lot of greatly experienced cooks and chefs, remember, your family has an affinity for some of their favorite dishes and a blue ribbon dish is probably not one of them. ** Cooking styles come and go and change and flow according to ingredients, availability of fresh vegetables, fruits, spices and grains, though some things never change and that is the comfort foods that are what you and me grew up eating in our family dinner plates. Family is a relative term~ ha, ha, in both senses of the word. A good family meal is enjoyed with people that congregate together in comfort at the dinner table to enjoy each others company; coupled by great tasting and smelling food and drink where they partake as a group activity.~

I enjoy cooking, especially when cooking for my husband and close friends that become family while we are enjoying delicious southern, Mediterranean or unique blends of cooking styles that are blended and borrowed from other cultures. I enjoy borrowing tastes, ingredients and ideas from many cultures and cooking styles,

Let me remind you of some very delicious, natural things, when added can make soups, salads or stews have a tangy, spicy or colorful taste to appease and please the people you feed at your dinner table.

Whenever possible, I like to add fresh, sliced or grated ginger, lemon peel, and tumeric, for color, or chopped celery leaves to most any dish, hot or cold any temperature can receive a nice color, flavor or boost of vitamins to your dish.

If you wish to add color to white rice, add slices of peeled and grated fresh tumeric and review the healthy benefits of adding tumeric to your meals. If you enjoy onions and peppers, add them, whether cooked or raw, they add a lot of vitamin C and other healthy antioxidants to your daily food intake. Onions and garlic can not only help your eyesight or arthritis, pain or inflammation, they offer more healthy benefits~ Make tasty food do double duty as medicine, especially when added as a little everyday, now that’s a good healthy regime!

How about healthy, edible garnishes? I like to cut and decorate fresh radishes and serve as rosette garnishes on my dinner plate as decoration, color, and of course, radishes have great health effects as well. *Apples, fresh cranberries, grapes, peeled pomegranate seeds, sliced oranges, fresh dates, shelled almonds, shelled pistachios and walnuts all make great holiday decorations on your dinner tables. * Guest will want to eat before, during or after your holiday meal is served, or during the meal for additional tasty options and food flavors to savor throughout the course of your holiday festivities.

*Instead of a cheesy spread served with hot bread, try chopping raw vegetables to have a lot of colors on your linen tablecloth this Thanksgiving. Place cut strips of sliced carrots, celery sticks and small bowels of different types and colors of olives instead of flowers to decorate your holiday table this year. * Olives come in many different colors, it’s really fun to decorate tables with edible items. How about adding pieces of lemon grass,rosemary,cilantro springs, parsley sprigs and mint leaves to your dinner table? ** Place them in small ramiken dishes, or tiny crystal cups, they decorate your table, add aroma, and of course, these items can be utilized by your guests for added flavoring to the dishes that serve as condiments as well. Your dinner guests can sprinkle mint leaves on their turkey, parsley springs to their stuffing, cilantro flowers to their salads and even fresh rosemary to their mashed potatoes. ** If you enjoy capping off your meal with a good-quality Chinese Green Tea, then adding the lemon grass or fresh mint leaves to your tea is a delicious way to end your healthy decorated and displayed array of raw herbs and vegetables, your guests will surely find your holiday dinner table unique and decorated with a lot of fragrant herbs is a great, fantastic and marvelous way to end the last meal of the day!**I hope you enjoy your healthy holiday dinner tips and that you will try one or more ideas with your family and friends!

Make Something Hearty for the Party – Healthier Meatballs! Great for Office or Family Party Events!

When thinking of great food to contribute to the office potluck, or even your own sponsored holiday dinner table; thoughts of hearty dishes come to mind. With the change of season comes many reasons to add heavier, home-cooked dishes for potluck meals or anytime is the right time for meatballs!

There are many different variations of ingredients to add to your favorite ground meat, ground turkey, or ground lamb meatballs, though I wish to share some not-so-traditional tips. Adding healthy vegetables added in lieu of breadcrumbs, eggs, cheese or ketchup. Not that there’s anything wrong with those ingredients, I just want to share some healthy alternatives for YOU to try- COME ON, At least once, please…

Meatballs tend to get tough, dry or if not spiced and seasoned enough can oftentimes be bland tasting. One of the main reasons why meatballs get tough is that they have been handled too much in the process of adding blended herbs and spices. Ground meat of any sort is delicate and if you intend to handle and manipulate the shape a lot, then I suggest you pay attention to my suggestion for tender, great tasting, hearty, healthy meatball additives.

Of course, season according to your taste- Here is a recipe suggestion adding herbs and spices. If you ask me what I add, I can gladly share my ingredients additives with you!

For one and a half pounds of ground meat I add:

3 minced garlic cubes

1 full sliced and chopped red onion

1 handful of chopped cilantro and the same amount of parsley( curly parsley always works best)

1 med carrot, peeled, minced with a cheese grater

2 celery stalks, sliced, chopped and finely cut- Note: I include the celery leaves too, for added flavor and magnesium

*Seasonings:

2 teaspoons each:salt, fresh ground cumin, paprika

~and 1 teaspoon fresh ground multi-colored pepper or black pepper

For cooking,** I cook in my toaster over first, to get rid of excess animal fat. NOTE: For cooking meatballs you want to buy meat that is 70% lean, otherwise your meatballs may become too dry and you will end up adding butter for flavor.

*When meat is almost cooked, still pink inside, remove meatballs from the pan in your toaster oven, actually separating your meatballs from the animal fat that cooked it, blot the excess grease with a paper towel. Now you are ready to transfer your meatballs to a crock pot or an electric stock pan and add to the tomato sauce recipe, per below.

For the crock pot or stock pan~ sauce:

**Use 3 garlic cubes and mince them with a cheese grater.

Fry the garlic with a small amount of good-quality olive oil. Lightly fry, do not let the garlic cook to any more than a few minutes- make sure that your heat source is not too high. Cook enough to where you can smell the aroma of garlic, then add your fresh minced tomatoes, per below and finish by adding condiments to taste.

**Use 3 fresh, whole tomatoes, cut in half, now with a cheese grater rub the tomatoes against the grater to make a juicy tomato puree. Do not include the skin. Season with salt and pepper and cumin to taste. Add chopped cilantro, parsley and any other herb that you select that will come together nicely when allowed to slow cook in a hot sauce and tasty, well seasoned ground meat!

Allow all ingredients to slow sinner for 25 minutes and enjoy your hearty meatballs.

~NOTE: the carrots and celery will naturally tenderize the meat and is a really neat way to replace eggs, cheese, breadcrumbs or ketchup. You’ll find that the taste is great and actually consume your meal with less animal fat and less guilt.

*I enjoy learning from you and from others offering me knowledge continuously!

Why You Should Include Cooking Oil on a Regular Basis

There are so many types of cooking oils that can benefit your daily life and it’s important to stay as healthy as possible. In general there are always do’s and don’ts when it comes to any kind of food item. Therefore, the consumption of cooking oil on a daily basis could be quite beneficial to your dietary requirements when taken in moderation.

Vegetable oils are rich in Vitamin E. A person needs this particular nutrient to assist with cardiovascular or heart conditions. This doesn’t necessarily mean that it will completely heal the heart but rather to prevent dangerous muscle spasms. However, it is important to consult with a doctor for advice.

It is important to consume vegetable oil as it aids with the various toxins and sunlight that causes damage to our bodies. Luckily the cooking oil can help prevent most cancers in the body. It is known that cancer is difficult to get rid of but with the right diet you can help your body to stay healthy.

Cooking oils usually contain a lower amount of unsaturated fats. With that in mind it is very important to know this information especially if you have a cholesterol problem. Cholesterol problems are the main reason why a person is likely to have a heart condition. It is possible to get your cholesterol on track again with the consumption of the correct types of food, namely foods that are low in unsaturated fats.

Sunflower oil is quite popular and contains a healthy amount of proteins. The proteins in this cooking oil, however, are not enough to cut meat and vegetables out of your diet. Remember that you need protein to repair muscle and tissue as well as to have energy for the day ahead.

When you add some cooking oil to your diet you are helping your body with the digestion process. Although not a large amount of Vitamin B-12 is found in this ingredient, it still plays an important role. If this vitamin or iron is not consumed a person has a high chance of becoming anaemic. Vitamin B-12 helps with the regeneration of red blood cells therefore you could become more prone to bruising.

It is important to take the correct foods on a daily basis and luckily sunflower oil assists your body with staying healthy. You can use it in most recipes because it is the most versatile ingredient that you could find.

Easy Cooking Ideas

Cooking could be a tiring task for all whether it is working parents, singles or housewives. Preparing lunch boxes for your kids or making lunch and dinner seems like such daunting tasks especially if it is too hot or too cold out there. But why should we worry when we can cook quite easily and conveniently? Feeling confused that how can cooking be easy? Read on to learn how you can switch to easy cooking solutions.

Instead of over burdening yourself, simply adopt easy cooking ideas. No need to go through the tiresome task of baking muffins and breads for breakfast, try smoothies and delectable fruit cereals. To do this, buy a juicer and blender to share your workload and help you create a wonderful breakfast for your loved ones. Juicing is an extremely healthy option for people of all ages and this is why we stress upon using your juicer quite often. Make use of the freshest fruits of the season or try nutritious veggies, all can be done easily if you buy blender that is of top quality.

Research reveals that what you eat has its impact on your brain. So use nuts and seeds to boost the brainpower of your child. Just use a blender to shake nuts and seeds with milk or any other beverage. Make your child have this healthy drink. It improves brain performance so that you and your family gets wholesome nourishment and you better life styles.

Easy cooking not only helps you in kitchen but it also reduces the required cooking time. In such busy routines that we are so accustomed to, we can’t afford to spare 3-4 hours to make curries and casseroles. Buy juicer and food processors to help you make complex recipes without much ado. The time saved will help you spend more quality time with your family. Don’t forget to wear good quality oven gloves when you set out to make a delicious casserole or baked goodies.

Whole grain cereals, berries juices, peanut butter and your favorite veggies all these can be so beneficial to make cooking easy. Buy a blender and make juice, shakes and smoothies along with soups and even porridges.

Buy juicers to make fresh juice of berries, as berries are full of powerful antioxidants which promote strong cognitive function and protect you from negative health issues. How can we forget an avocado here which contributes to healthy blood flow, leading to impressive growth of body and brain. The fruit is also famous for lowering the blood pressure too.

Whether you are into juicing or not, it is a fact that having fresh fruit juice at any time of the day is far more satiating than processed foods and unhealthy items. Make your families habitual of eating vegetables as they are main source of vitamins and full of fuel for healthy brain function.

Do not over-cook them; just stir fry them to save nutritious value that is so important for us. Use green vegetables like spinach, broccoli, cucumber, collard green and cabbage etc., these are powerhouses of minerals and vitamins and these can be cooked in merely minutes.

So do not become sick or afraid of cooking, instead go for easy cooking ideas and choose the most effective ways to nourish your family.

Instead of over burdening yourself, simply adopt easy cooking ideas. No need to go through the tiresome task of baking muffins and breads for breakfast, when you can come up with a wonderful breakfast for your loved ones with your juicers and blenders. All can be done easily if you buy a top quality blender.

Feeding Mistakes That Can Have Bad Effects On Your Child’s Growth And Development

It is not uncommon for parents to find difficulties with feeding their kids. Even getting them to eat something healthy for snack times can be quite an ordeal.

Unfortunately, their eating habits can have negative effects on their present and future behaviors and attitudes. As such, it is important that parents avoid and correct key feeding mistakes that can have a bad impact on their growth and development. This is a crucial thing to do if you want your children to grow up the right way and avoid being “problem kids”.

Below are some of the key feeding mistakes parents should avoid:

Interfering too much while the child is eating.

Studies show that about 85% of parents try to control their child’s food intake at mealtime. They have a say about the child taking two more bites or insisting that he or she finish a plateful of food so that he or she will get a dessert.

This is a crucial mistake to avoid since children are born with the natural ability to regulate their food intake. If parents try to get children to eat less or more, for example, they inadvertently teach their kids not to trust their body, which in turn, can hinder self-regulation. Various studies have also shown that pressuring children to eat results in less food intake while cutting them off at mealtime increases the likelihood they will eat even if they are hungry (hence, leading to obesity).

Short-order cooking if your child doesn’t like the food.

You will always find difficulties in feeding picky eaters. There will always be instances when they won’t like to eat dinner because they don’t like the produce you cooked. And because you don’t want your child to go to bed hungry, you make him or her an alternative meal on the spot just so he or she would eat.

Parents should avoid and immediately correct this mistake since in general, kids learn to eat a variety of food at different paces. This mistake is telling a child that he or she shouldn’t expand his or her food repertoire which will decrease his or her eating confidence.

Forcing kids to eat their vegetables.

Many parents go to great lengths to get children to eat their vegetables so that they don’t miss out on the important nutrients. Unfortunately, one of the reasons veggies are often shunned by kids is because about 70% of young children are sensitive to the bitter compounds in them, something that decreases over time. When you force your kids to eat all the vegetables you serve them, they may become averse to them instead of gradually learning to like them, had there been no pressure.

Catering Corporate Christmas Parties

aterers can bring wonderful home cooked meals to your home for any event, and of course they can also bring that great food to your corporate event as well. If your party is small then you may think you can cater it yourself or perhaps do a pot luck type of event where everyone brings something to share. Large scale parties on the other hand that are held at event halls more than likely will come with the catering included in the price and most will even be decorated for the season.

But what if you want to create your own corporate party, you find a unique space, you decorate it the way you want and you… you cook all the food? No, of course not, this is when you turn to a caterer to make your event rock.

One of the best things about caterers is that they know what they’re doing and they specialize in large scale food preparation. They don’t just do one thing, they do many things and you can pick and choose your menu to suit your theme or the holiday in general. Want a big, traditional turkey dinner with all the fancy trimmings? For one hundred people? Sure, they can do that. Do you want a dessert party with fabulous cocktails? Sure, they can do that too. A lunch, a dinner a breakfast? No problem. The right caterer can do it all and do it all to your distinct specifications.

Another great thing about having your event catered by professionals is that they will deliver the food to you, wherever you happen to want it. If you have found the best space in the city and there is no kitchen available there, no problem, you get your food delivered, set up and ready for guests to enjoy. Times and dates are also worked out in advance so everyone is on the same page when it comes to the big day.

Yet another wonderful thing about caterers is that they have the dishes, the decorative plates and the know how to get your catered meal on the table in style no matter the number of guests on the guest list. Remember, this is what they do, and the good ones will do it well, time after time after time.

To avoid disappointment, book your favourite caterer well in advance so that everything goes off without a hitch and as stress free as possible.

Puffin Catering is the name in catering in Mississauga. Not only do they have a dedicated catering menu for corporate and business clients but they also handle custom orders and weddings.

5 Tips on Why Mobile Pizza Catering Suits You

Pizza is in fact the most affordable Fast Food you can order. You can eat it with your buddies while watching a film and maybe with you Colleagues at work. Having a mobile pizza catering deal is the best for you.

Fast and Easy

When there is any gathering, all we think about is Pizza. Most especially Hawaiian or Pepperoni pizza. With the fast technology now-a-days you can already check out their web page or search for their phone number. Just tell them your order and in just a few minutes your order will arrive fresh and hot on your door steps, without any delays.

DIY Pizza

DIY or Do Your Own is the new obsession of neither kids nor adults today. You can just mix-and-match your own favorite topping such as, cheese of different kind, sausage and more of the ingredient you want to top your pizza with. Just ask the crew to bake it for you and voila! You have your own enjoyable DIY pizza.

Affordable

You don’t have to go to some fancy restaurants that serve you tiny pieces of pizza just to taste the so called “best pizza in the world” thus, you can always go to a pizza parlor near you and you can have the best-of-the-best pizza with just an affordable price that can satisfy your cravings and for sure you will come back for more.

Customer Friendly

We all know that almost all of us eat pizza, but there are still percentages of people who choose to go Vegan or Vegetarian (in layman’s term) because our authentic pizza is Vegan. Yes, you read it right, pizza is vegan. Every ingredient and even the pizza dough is vegan, so you don’t have to worry anymore on how much weight you will gain while eating one of the best comfort foods in the world and you can always pick out the freshest greens and everything Vegan for your pizza topping.

No more Hard work and Worries

Each and every one of us knows how stressful it is to plan a perfect party for our family or friends, but hiring a mobile pizza catering is one of the best solutions to put down your worries and hard work on preparing every single detail in an event. You don’t have to use a lot of utensils and you don’t have to clean them once the party ended. You can just enjoy entertaining you guests because you don’t have to serve each and every one because an employee is already within the mobile catering.

Plan Your Pizza Fiesta Today

Worry no more, this is the time to gather everyone and enjoy your pizza party. Saving money, time and energy is a guarantee. And for sure, every guest will definitely have their own mobile pizza on their next event.

Organic Cloves – The Bountiful Boon of Mother Nature

Cloves are the calyx and the unopened petals of the flower bud of Syzygium aromaticum – a tree in the family Myrtaceae. The tree is an evergreen and these aromatic flower buds are available throughout the year. They were native to the Maluku Islands in Indonesia originally, but they are an indispensable part of many different cuisines today.

Cloves-they spiced up history:

Archaeologists have found evidence that this aromatic spice was used in Syria even before 1721 BC. In the 3rd century AD, a leader of the Han dynasty insisted his subjects chew on Cloves before they opened their mouths in his vicinity.

So profitable was the clove trade, that wars over the monopoly of clove production and distribution were fought in the 13th and 14th centuries!

Not sugar, but spice and all that’s nice:

The nutrients found in cloves include protein and dietary fiber. Cloves are also rich in minerals like calcium, iron, magnesium, phosphorous, potassium, sodium and zinc. They are also a source of vitamins C, D. E, K, B6, B12 and contain riboflavin, niacin, thiamine, and folate.

That something so small can be so packed so much goodness demonstrates the power of Mother Nature.

Grandma’s remedy for a toothache:

This is probably the most commonly known fact about cloves today.This is the reason that so many toothpaste advertisements revolve around this theme.

This little flower bud is great for oral health in two ways-:

First, it contains constituents like kaempferol and oleanolic acid which fight oral infections.

Second, it acts as a good analgesic or pain reliever. In fact,clove oil is the prime constituent of a many toothaches relieving products.

Cloves are used in cooking for their wonderful aroma. In addition,they are immensely good for digestion as they stimulate the secretion of digestive enzymes. They also reduce flatulence, gastric irritability, dyspepsia, and nausea.

Cloves are antimicrobials. They can help fight against serious diseases like Cholera which, in epidemic form, claim thousands of lives. Cholera is caused by the bacterium Vibrio cholera which often attacks the small intestine resulting in debilitating and life-threatening diarrhea. The eugenol in cloves combats and eliminates the parasites and bacteria which trigger diarrhea.

Boosting the immune system: is an extension of the anti-microbial quality of cloves as this spice keeps infections at bay. The principle of prevention being better than cure is relevant for conserving health and boosting immunity.

Cloves for a healthy liver: The liver is the second largest organ in the human body (the largest being skin). It processes everything that we eat and drink while filtering our blood to purify it. All this is inhibited if the liver is fatty. Studies have shown that the eugenol in cloves is beneficial for a fatty liver. Eugenol also arrests cirrhosis of the liver which might otherwise progress to fibrosis (cancer).

Cloves can fight against cancer: Cells are destroyed by the human system as a matter of course to maintain regular function and activity. This is called apoptosis. A hallmark of cancer is anti-apoptosis or the ability of cancer cells to avoid apoptosis or programmed cell deaths. Studies prove that the aqueous infusion of cloves has the ability to arrest the proliferation of cancer cells by causing cells with faulty DNA to die.

Use one or two cloves a day to keep diabetes at bay as compounds found in cloves help to increase insulin efficiency.

Clove compounds are good for heart health:

Cloves work in regulating triglycerides (or fats in the blood), LDL cholesterol and total serum cholesterol.They are also good anti- coagulants and help prevent blood clots.

Cloves are good for preserving good bone quality: as they are rich in manganese and vitamin K. Just 2 teaspoons of ground cloves covers 60% of your daily allowance of manganese.

Get rid of that headache by adding 2 drops of clove oil to a tablespoon of coconut oil and some sea salt and gently massaging this on your forehead. This is way healthier than popping a pill.

The wonderful aroma of cloves makes them a popular spice in cooking, no doubt. But cloves are used in so many other ways because of their aroma.

In Victorian England, the gift of a fragrant pomander made of orange and cloves was considered to convey the warmth of feeling.

Clove cigarettes are popular, especially in Indonesia where they are called kretek. However, cigarette smoking remains injurious to health: cloves just enhance flavor, they do not in any way detract from the harmful effects of smoking.

Soaps with clove oil are not just fragrant; they have a soothing effect and are anti- bacterial too.

Not all living creatures like the aroma of cloves. They are actually used in ant repellants.

There is just one note of caution that must be sounded here. Clove oil is extremely strong and is best used diluted with something like coconut oil. It is also advisable to avoid consumption of clove oil; use the ground spice instead.

We have all heard the talk about “going organic”. Organic farming is a nonchemical way of cultivation which uses natural fertilizers and pest control methods.

As a result, organic clove or food for that matter does not contain chemical residues or preservatives: it is thus fresher, safer and healthier.

Remember that we can enhance the bounty that Mother Nature has blessed us with many times over by going organic.

Organic cloves can be used with great versatility. They are living proof that goodness comes in small packages. Even while opting for make sure they are of the best quality or from a trusted name in organic Products.

Salmon With Spinach and Mushrooms Recipe

Salmon is probably the most favorite fish. Everybody likes salmon, especially the roasted one because when it is cooked in that way it stays very juicy and tastes incredible. When you add some vegetables and make a combination like ours, you are going to love it. It is very easy to cook and it is a pretty fast dish. Check our recommendation out and enjoy.

Here are the Ingredients:

2 tablespoons of olive oil,

70 grams of dijon mustard,

2 tablespoons of chopped dill,

4 salmon fillets (200 grams each),

500 grams of spinach,

250 grams of mushrooms,

1 tablespoon of butter,

2 tablespoons of mayonnaise,

2 tablespoons of cream fresh,

1 cup of rice,

1 lemon,

1 clove of garlic.

How to cook it?

Turn on your stopwatch and then start cooking, you will be surprised at the end. First, set up the oven to pre-heat to 200°C. Pick a nice pot and add rice, then pour two cups of water and put it on heat. Then mix the olive oil, mustard and dill in the dish, season it with a bit salt and pepper, then add fish fillets and leave fish to marinate for 10 minutes or until you prepare everything and the oven reaches the needed heat.

Meanwhile, chop the mushrooms in quarters, prepare another hot pan, add a little bit of olive oil, then add butter and chunky chopped mushrooms, a pinch of salt and pepper and fry them until all the liquids evaporate.

Check the rice. When water boils, cook it for no more than five minutes and then turn off the heat, cover the pot and leave it there to finish the cooking by itself. Next, place the fish on a baking paper, then put it in the oven and roast it for 10 minutes. During the last 5 minutes put in the same pan in which you fried the mushrooms a little bit olive oil and butter and then fry the spinach. It really doesn’t need more than 5 minutes. Just keep mixing all the time.

Check the rice again! If all water is gone and grains are cooked, you are almost done. Fish is done, too. Get it out from the oven and let it rest for 2-3 minutes, just enough time for you to mix one tablespoon of dill with mayonnaise, chopped garlic and cream fresh and squeeze a little bit of lemon juice inside. That is going to be an amazing dressing. At this point, everything is ready to be served.

Cooking time: 45 minutes

20-Minute Cream of Broccoli Soup

Let’s be honest: broccoli is a stinky vegetable. When you cook broccoli the whole house smells. That’s because broccoli releases sulfur as it cooks, a smell that spreads quickly. Still, this veggie is a powerhouse of nutrients and, to reap these benefits, you can put up with the smell for a while.

I make soup with frozen broccoli–small cuts or the chopped variety–to reduce the prep time. Of course you can use fresh if you have time to cut and chop it. You need a hand-held immersion blender for this recipe. If you don’t have one, use a stand blender. Whir the soup in small batches and make sure the cover is on tight. The last thing you need is a broccoli “decorated” kitchen!

According to the Nutrition and You website, this vegetable from the crucifierous family (cabbage, cauliflower) is low-calorie and has only 34 calories per 100 grams. It is a source of many vitamins and packed with fiber and minerals. The Fit Day website, in an article titled “The Nutritional Food Value of Broccoli,” says the vegetable provides the body with a plethora of vitamins and nutrients. The article goes on to say that broccoli can help fight breast cancer and help the body “battle deadly carcinogens.”

These are just a few reasons for adding more broccoli to your diet. “Don’t be scared off by the sulfur smell that broccoli releases when you cook it,” the Fit Day article advises. Instead, focus on the health benefits of this vegetable. People who don’t like to eat it as a side dish may enjoy it in soup.

Many restaurants serve broccoli-cheese soup that’s so delicious you could swoon. But broccoli-cheese soup is really caloric. My recipe doesn’t contain cheese, which cuts the calories significantly, and I use salt-free chicken broth. However, I add real butter for flavor. Soup cools off quickly in the winter, so I warm the bowls. You may garnish the soup with a tablespoon of Cheddar or Parmesan cheese, or a few tiny pretzels.

INGREDIENTS

3 tablespoons butter

1 yellow onion, chopped

3 cups salt-free chicken broth

14.4-ounce package frozen broccoli cuts

1/2 teaspoon celery salt

1/2 teaspoon garlic powder

Dash freshly ground black pepper

8-ounce carton fat-free sour cream

Garnish: 1 tablespoon Cheddar or Parmesan cheese, or a few tiny pretzels (optional)

METHOD

1. Melt butter in soup pot. Add chopped onion and saute 5 minutes.

2. Add chicken broth, broccoli cuts, celery salt, garlic powder, and pepper.

3. Cover and cook over medium heat for about 12 minutes, or until broccoli is tender.

4. Whir soup with hand blender to remove lumps.

5. Stir sour cream with spoon to loosen. Whisk sour cream into soup mixture. Cover and heat 5 more minutes.

6. Ladle into bowls and garnish as desired. Makes 6 servings. This recipe freezes well.