Sunday, March 25, 2012

Cannellini Bean Soup

The cannellini bean is a dried white bean that is soaked overnight. When combined with spices like garlic, parsley, rosemary and thyme, it makes a very flavorful soup. You can serve this as a main course with a simple salad of mixed greens.


16 ounces dried cannellini beans, soaked overnight, rinsed and drained
2 tablespoons extra virgin olive oil
1 cup diced ham (low sodium)
1 large white onion, chopped
3 medium-diced carrots
2 medium-diced celery
4 cloves garlic, minced
1 tablespoon dried parsley
1 tablespoon dried thyme
1 teaspoon dried rosemary
salt and pepper to taste
6 cups chicken stock, divided (low sodium)


Place the beans in a bowl and cover with water. Soak 8 to 12 hours overnight.

In a large Dutch oven, heat the olive oil and saute ham about 5 minutes. Add onion, carrots, and celery and cook over low heat for 10 to 15 minutes, until tender. Add garlic, parsley, thyme, and rosemary and cook for 1 more minute. Add the drained beans, 4 cups chicken stock and salt and pepper to taste. Bring to a boil and then reduce heat to low and cook for 30 minutes. Add the last 2 cups of chicken stock and cook an additional 30 minutes.

Test the beans for doneness by doing the 5 bean test, because the beans do not all cook at the same rate. Bite into 5 beans. If done, remove the pot from the heat and let sit for 10 minutes. If needed season again with salt and pepper. Enjoy!

Friday, March 23, 2012

Healthy Chocolate Chip Cookies

This healthy chocolate chip cookie is loaded with good sugars that doesn't raise your blood sugar. It has whole wheat pastry flour that adds texture and fiber to the cookie and it only has two tablespoons of butter that keeps the cookie low-fat. These cookies are sweet, soft and chewy, which makes it hard to just eat one!


1 cup whole wheat pastry flour
1/2 teaspoon cinnamon
1/4 teaspoon baking soda
1/8 teaspoon salt
1/2 cup organic evaporated cane sugar
1/2 cup coconut palm sugar
2 tablespoons organic butter, melted
1 egg white
2 tablespoons unsweetened applesauce
1 teaspoon vanilla
1/2 cup dark chocolate mini chunks (365 brand from Whole Foods)


Preheat oven 350 degrees F. Line two cookie sheets with parchment paper.

In a large bowl, whisk flour, cinnamon, baking soda and salt. In a medium bowl, whisk sugars, butter, egg white, applesauce and vanilla until light and fluffy.

Whisk the wet ingredients into the dry ingredients until the batter is well blended. Fold in chocolate chunks.

Use a teaspoon or a 1-inch ice cream scoop drop dough onto baking sheet.

Bake for 10 minutes. Remove from oven and let cool on baking sheet for 5 minutes and remove to wire rack to finish cooling. Enjoy!