We did it. We made it through December. And none the worse for wear, I might add. Well, unless you count those extra pounds that seem to settle around one’s mid-section. Ahem.
January is the month when so many of us resolve to rid ourselves of that excess weight and improve our eating habits. After the over-indulgences of December, I find it remarkable that I easily survive most days without dipping into something rich and cheesy, sipping something alcoholic, or adding a snow-storm of powdered sugar to some already-sweet concoction. Candy canes are history, and I’m ready to roll.
The solution is easy—we all know it already—but it need not be an unpleasant journey. By nature I’m not a cottage cheese kinda gal, and rarely find it satisfying. Especially now, when cold days cry for comfort food.
Shopping at the farmers’ market is the easiest way to stay on course. Prepared foods there are few and far between, and fresh, locally-grown produce provides the only temptation. The fact of the matter is that real food tastes good.
This month, look for farm-fresh leafy greens for the best salads ever; all manner of winter squash and root vegetables; and uber-healthy, cruciferous veggies like broccoli, Brussels sprouts, cabbage, and cauliflower. And to satisfy your sweet tooth, there is still a wide variety of citrus fruits, crunchy apples, and Asian pears available.With this sort of lineup, it’s hard not to eat healthy. And—dare I say?—you may even enjoy yourself.
Regardless of the question, soup is usually the right answer. It perfumes the house, warms the kitchen, fills the tummy, and soothes the soul. And the best news is that it doesn’t need to be laden with fat, carbs, or calories in order to be delicious. Soup recipes are very forgiving, and can be easily tweaked to fit your personal dietary preferences.
The one below relies on the convenience of canned beans, though you can certainly substitute your own home-cooked beans. It is high in fiber, low in fat, packed with flavor, and yields a nice large batch. Leftovers will keep in the refrigerator for several days, or the soup can be frozen for longer storage. This is the sort of “fast food” we need to embrace in 2016.
Black Bean Soup with Sweet Potatoes and Cumin
2 tablespoons California olive oil
2 medium onions, chopped
1 carrot, chopped
1 celery rib, chopped
1 jalapeno chile pepper, seeded and chopped
3 garlic cloves, finely chopped
2 teaspoons ground cumin
1/4 teaspoon chipotle chili powder
8 cups low-sodium chicken or vegetable broth, purchased or homemade
4 (15- to 16-ounce) or 2 (29-ounce) cans black beans, rinsed and drained
2 sweet potatoes, peeled and chopped
2 large handfuls of baby spinach leaves, cut into thin strips or chopped
Fine sea salt
1/2 cup low-fat or nonfat plain Greek yogurt
Coarsely chopped fresh cilantro (optional)
3 limes, cut into wedges
1. In a soup pot or 6-quart-or-largerheavy saucepan, heat the oil over medium heat. Add the onions, carrot, celery, and jalapeno and cook, stirring occasionally, until softened, 7 to 9 minutes. Add the garlic, cumin, and chili powder and cook, stirring, until fragrant, about 30 seconds longer.
2. Stir in the broth, beans, sweet potatoes, and 1/2 teaspoon salt. Increase the heat to high and bring to a boil. Reduce the heat to medium-low and cook, uncovered, until the sweet potatoes are tender, about 15 minutes. Skim off any foam that rises to the top.
3. Using a slotted spoon, remove about 3 cups of the bean and potato mixture from the pot and set aside. Use an immersion (stick) blender to puree the remaining soup.(Alternatively, let soup cool for 5-10 minutes. Working in batches, puree in a blender. Return the puree to the pot.) Stir in thereserved solids and the spinach and cook over medium-low heat, uncovered, until the spinach is bright green and the soup is heated through, 5 to 10 minutes longer. Taste, adding more salt or other seasonings as needed.
4. Ladle the soup into warm bowls and garnish with a dollop of yogurt. Sprinkle cilantro over the top of each serving, if desired. At the table, pass lime wedges for each person to squeeze into their soup. Makes about 14 cups, to serve 8.
The Danville Certified Farmers’ Market, located at Railroad and Prospect, is open every Saturday, rain or shine, from 9 a.m. until 1 p.m. For specific crop information call the Pacific Coast Farmers’ Market Association at s1-800-949-FARM, or visit their web site at www.pcfma.com. This market is made possible through the generous support of the Town of Danville. Please show your appreciation by patronizing the many fine shops and restaurants located in downtown Danville. Buy fresh. Buy local. Live well!
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