SMALL STEPS FOR HEALTHY LIVING
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Recipes for Healthy Living

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    Patty Wilbur is our favorite 'go to' expert when it comes to finding and
​cooking great recipes. She is an artist with her craft; creating fabulous healthy meals for her friends and family to enjoy. 
    Alongside her increasing interest and passion for cooking, Patty has also been expanding her knowledge, experience and expertise in healthier living.  She has become an evangelist for the power of food as medicine, encouraging all those around her to eat and enjoy whole, healthy foods. 
    
 Check out these summer salads. They are easy to make and very tasty!

Vegetable Soup

2/27/2022

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Ingredients
1 (15-ounce) can low-sodium canellini beans, drained and rinsed
1 tablespoon olive oil
1/2 large onion, diced (about 1 cup)
2 carrots, diced (about 1/2 cup)
2 stalks celery, diced, (about 1/2 cup)
1 small zucchini, diced (about 1 1/2 cups)
1 clove garlic, minced
1 tablespoon chopped fresh thyme leaves (or 1 teaspoon dried)
2 teaspoons chopped fresh sage leaves (or 1/2 teaspoon dried)
1/2 teaspoon salt
1/4 teaspoon freshly ground black pepper
32 ounces low-sodium chicken broth or vegetable broth
1 (14.5-ounce) can no salt added diced tomatoes
2 cups chopped baby spinach leaves
1/3 cup freshly grated Parmesan, optional
Directions
Mash half of the beans with a masher, or the back of a spoon, and set aside.
Heat the oil in a large pot over medium-high heat. Add the vegetables along with, garlic, thyme, sage, and salt and pepper to taste, and cook stirring occasionally until the vegetables are tender, about 5 minutes.

This soup comes together really fast and is very satisfying on a cold day. I sometimes add an additional can of drained beans to up the protein.

February 2022

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Delicious Cauliflower Soup

2/27/2022

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INGREDIENTS
Nutrition
  • 2 TBLS Olive Oil
  • 1 medium yellow onion, minced
  • 1 large head cauliflower, cut into small florets (about 8 cups)
  • Chicken or vegetable stock (I start with 3 cups and add as needed)
  • 3 sprigs fresh thyme, 
  • 1 bay leaf
  • Salt and Pepper
  • 1/4 c heavy cream or whole milk 

DIRECTIONS
In a large pot over medium heat, heat oil.  Add onion and cook until soft.  Add garlic and cook until fragrant, about 1 minute.  Add cauliflower, stock thyme, and bay leaf and bring up to a simmer.  Cook until cauliflower is tender, 15 minutes.  Then remove and discard thyme and bay leaf.  Blend/beat until smooth.  Stir in cream and reheat.  Garnish with a drizzle of olive oil and fresh thyme. And a little sprinkling of sharp cheddar cheese on top when serving is delicious. Serve immediately and enjoy!
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Tortilla Soup- Southwestern Style

2/27/2022

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Ingredients:
​2 ears corn, cut off kernels to make 1 cup

2 Tbsp butter
2 cloves Garlic, minced
1 cup diced onion
1⁄2 cup Carrots, diced
1⁄2 cup Anaheim chili pepper, seeded, chopped fine
1 Tbsp. Ground cumin
1 1⁄2 tbsp. Chili powder
1 tsp. Dried oregano
1 1⁄2 cups Tomatoes, Diced
4 Cups (1 qt.) Chicken stock
1 bunch Cilantro, chopped
1 1⁄2 cups Chicken, cooked and diced or shredded (I prefer the shredded)
Salt and Pepper to taste
2 cups Tortilla chips, broken into small pieces
1 cup Monterey jack cheese, grated

Directions:
  • Cut raw kernels off of corn cob with a sharp knife. If you don't have fresh corn, frozen works just find.  But be sure and try it sometime when you have fresh corn; you won't believe how good it tastes!
  • In a large saucepan, melt the butter over moderate heat, add the garlic, onion, celery, corn, carrots, and Anaheim chili and cook for 3 minutes, stirring occasionally, until the onion is translucent.
  • Stir in the cumin, chili powder, and oregano and continue stirring another minute to toast the spices. Add the tomatoes, stock, cilantro, and chicken, bring mixture to a boil, and simmer for 10 minutes. Season with salt and pepper.
  • To serve, distribute the broken tortilla chips equally in the bottom of soup bowls, ladle the soup over them, and garnish each bowl with a tablespoon of cheese. And as a little something extra you can add a squeeze of lime and a bit of avocado to make it especially tasty.                                     ....Did I tell you this might be my favorite soup of all time!
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    Patty shares some of her favorite healthy recipes for us to try and enjoy.

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