Minestrone

I’ve been considering bringing Dietetic Dish back.

minestrone

I know, I know. I’ve said this before. But I’ve been learning a bunch of things about cancer prevention, health, and survivorship at my community rotation in my dietetic internship and it’s too good to not share.

So, if you’re interested, you can check back in SOON for updates! If you’re not, then you’ll just have to get the brief version right here.

This soup. It has several cancer fighting foods in it. Yes. Tomatoes have lycopene, a phytochemical that helps protect your body against cancer. Lycopene is more available and better digested in cooked tomatoes and super high in things like tomato paste and tomato sauce (because how many tomatoes does it take to make tomato paste?!). This will make you feel better when you eat pizza but it’s also comforting to know that all those tomato-based soups you eat during the winter are extra good for you! And no, this doesn’t mean that raw tomatoes are bad or any less good for you, but something about heat breaks down the exterior wall of the tomatoes and allows the lycopene to be digested better. In the end, just eat the dang tomatoes.

minestrone 2

Garlic is also a cancer fighting food! Have you guys ever put garlic IN the oil that you’re heating on a stove before sautéing veggies? It helps flavor the olive oil! It’s pretty neat. I learned that from a friend who studied abroad in Italy. I talked about it at a lung cancer nutrition class and no one had ever done that. You should try it. Tonight.

Soups are pretty fab because you just kind of throw whatever you want in there and they provide leftovers for you for DAYS. Win win. And, if you have a crockpot – my husband just gave me a crockpot for Christmas, which I think makes me officially a wife (even though he got it because apparently not having a crockpot is an absurdity and completely unacceptable, as I have heard) – then you could throw all of this in the crockpot in the morning before work, come home, and voila. Soup.

minestrone 3

I’m pretty excited to do more with this crockpot but for now, we have soup. And lots of phytochemicals to bash down any chances of cancer.

Minestrone
Adapted from the Vegetarian Times

1 tbsp extra virgin olive oil
1/2 tsp dried oregano
1/2 tsp dried basil
1 medium onion, diced
6 garlic cloves, minced
1 cup chopped carrots
3 stalks of celery, chopped
1/2 c sun-dried tomatoes
1 can kidney beans, drained and rinsed
1 c frozen corn
4 c vegetable broth
1 15-oz can diced tomatoes
1 c whole wheat pasta

  1. Sauté the onion and garlic in the olive oil over medium-low heat with the oregano and basil until the onions are translucent.
  2. Add the carrots and celery and cook until slightly softened.
  3. Add the remaining ingredients and bring to a boil. Simmer for 20-30 minutes and enjoy hot.
  4. Add extra broth if reheating leftovers; the pasta absorbs a lot of the moisture.
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