Mayo Clinic Healthiest Foods Soup!
I want to make a soup that incorporates the vegetables from the Mayo clinic's top ten healthiest foods list. Any ideas for a broccoli, red bean, spinach, sweet potato soup recipe? I'm willing to add small amounts of less healthy stuff to add flavor:
Mayo Clinic top ten healthiest foods:
- Red Beans
- Sweet Potatoes
- Vegetable Juice
- Wheat germ
On a side note, I plan to eat almonds, blueberries, and wheat germ (and probably some other fruits) atop yogurt for breakfast, and salmon for dinner as often as possible.
steam then roast the potatoes. puree with some vegetable broth, caramelized onions, and well-steamed spinach. put over heat, and simmer, then stir in cooked beans and some fresh rosemary and maybe thyme.
roast the broccoli.
make salmon croquette croutons - i use skinless canned salmon mixed with cooked white onion, parsley, some egg, and enough almond meal to hold it together but still very wet. add some toasted wheat germ to the mix as well. bake or dry pan-saute in tiny half-dollar sized patties. brown on both sides.
i'd serve by topping with roasted broccoli and maybe some oven roasted tomatoes. and a couple of the croutons.
[you can take care of the apples, blueberries and veggie juice as you say at another time.]
Even reduced-sodium V-8 is salt-heavy, and a lot of the beneficial fiber is strained away from the vegetables, not to mention that they are cooked to death. So I would not make that one a priority. I would use it in addition to canned diced tomatoes, reduced sodium Better than Bouillon chicken base and your desired ingredients to make a chicken vegetable soup. Add diced chicken breast (raw or cooked) toward the end of cooking. I would use curry and/or garam masala but use your preferred herbs and spices. Any beans would be as good as red ones. Better to soak and cook from dried than to use canned. You may soak the beans in a salted, seasoned liquid, and cook them in it or in fresh water. But acid will toughen the skins so the beans must be cooked most or all of the way through before adding tomato.
I like both creamy and Manhattan style chowders. When making the latter, I use small white beans rather than potato. I like these because they don't take a long time to cook (45 min, or 8-9 in a pressure cooker). You could make Manhattan chowder with salmon and beans - carrot, onion, celery of course but spinach in addition would work.
You can feel free to swap broccoli with other cruciferous vegetables, spinach with other dark greens (though spinach is the tenderest, easiest to serve raw), and salmon with other Omega-rich fish.
Remember, all things in moderation. Even good stuff is bad if you take in too much.
The whole thing screams out salad to me.
As for the soup with the four things, the potato and bean are easy (I'd boil the beans heavily first, puree the potato and season to its strengths), but I'm not sure about both the broccoli and spinach. You can add one to the build, but both seems like too much. For all four in one dish... Only thing that comes to mind is a potato salad, with the spinach being mixed into a pesto/mayo dressing.
To be clear, that is not a "top 10 healthiest foods" list. They are simply 10 healthy foods. There are many, many healthy foods out there so there's no reason to limit yourself to just these. A good web resource for other healthy foods is whfoods.com, you should check out that page and try to eat everything on that site!
Having said that the ingredients you mentioned scream curry to me.