Comfort Food for the Body and Soul – Faith Snack 1/20/10

admin — Thu, 21 Jan 2010 04:26:03 +0000

It was cold outside on Wednesday, so before I sat down at my desk to begin my workday I went to the kitchen, pulled out my enamel cast iron Dutch oven and began the ritual of making a pot of soup. I find something very comforting about a pot of soup simmering on the stove, it’s perfume wafting heavily through every room in the house. It’s not just the promise of a delicious meal that I find assuring: it’s the memories called to mind by the scent of aromatic vegetables sautéing, the plop, plop sound of the hearty soup bubbling in the heavy pot, and the feel of a warm soup mug in my hands. Certain foods transport us to a place that feels like home—a place where we feel nourished and supported and safe. At Bible study on Wednesday night, I was reminded that there are such places in our spiritual lives as well. We’ve been doing a survey of the New Testament and this week the lesson was on Paul’s letter to the Philippians. Much of this letter is a testament to Paul’s ability to maintain an attitude of peace and joy that transcends circumstances. Each member of the class chose a favorite verse and shared how it has reassured us in times of struggle. We were reminded that when we feed our faith and not our fears it’s like comfort food for the soul. It takes us to that place where we are certain that we are safe, and that God’s grace will sustain us through even the most devastating circumstances. When we comfort our spiritual selves by feeding our faith, it causes us to live joyfully, as did Paul. Properly fed faith will produce a deep and abiding joy that is not happenstance, but constant and overflowing like a river. “Rejoice in the Lord always. I will say it again—rejoice”. Feed your faith each day. And on those chilly winter days, look below for a great healthy recipe (234 calories per serving) that will comfort and feed your body too!

Colorful Black Bean Soup

Makes 8 servings

Ingredients
3 tablespoons olive oil
1 1/2 cups onion, diced
1 1/2 cups carrots, diced
1 1/2 cups celery, diced
3 large cloves garlic, smashed
1 cup bell pepper, yellow diced
1 teaspoon sea salt
1 teaspoon crushed red pepper (or to taste)
2 teaspoons dried oregano
1/3 cup fresh basil cut into thin strips
I 14 ounce can of unsalted diced tomatoes
1 1/2 cups corn, frozen kernels
10 ounces canned tomato sauce
3 cans of Goya black beans
2 1/2 cups chicken stock (as cooking add more if needed)

Directions
In 5 quart Dutch oven heat olive oil over medium high heat.
Sauté onions and garlic until slightly soft but not brown
Add carrots, celery, bell pepper and sauté 2-3 minutes more
Add salt, crushed pepper and oregano
Add chicken stock, tomatoes, tomato sauce and black beans
Bring to a boil
Reduce heat to a low simmer
Simmer, stirring occasionally for 2 hours
Add fresh basil at end to garnish

Serve a small bowl as an appetizer or a great big ole bowl with cornbread and salad for a delicious comfort meal.

To make vegetarian use vegetable stock in place of chicken stock

Nutrition Facts
Serving Size 1 ½ cups
Amount Per Serving
Calories 234
Calories from Fat 58
Total Fat 6.4g
Saturated Fat 1.0g
Trans Fat 0.0g
Cholesterol 0mg
Sodium 489mg
Total Carbohydrates 36.6g
Dietary Fiber 8.7g
Sugars 6.5g

Percent of RDA*
Protein 10.4g
Vitamin A 65%
Vitamin C 44%
Calcium 8%
Iron 16%

* Based on a 2000 calorie diet

All recipes are original and created by Vivian Nixon. Nutritional details are an estimate and should only be used as a guide for approximation

A Better For You Burger

admin — Fri, 15 Jan 2010 04:41:40 +0000

Here I go with the recipes. The first one is simple. Everybody loves a good burger. Vegetarians have even found a way turn chickpeas and/or tofu into a burger. Here’s a lower calorie burger for meat lover’s. As long as you do not over cook this, it will be juicy and flavorful. You won’t miss the beef and the fat and you’ll save nearly 300 calories.

Healthy Alternative to Cheeseburger (485 calories, 18 grams of fat)
(A comparable fast food beef burger is 750 calories, 42 grams of fat)

Makes 1 serving

Ingredients
4 ounces ground turkey all white meat
1 slice low fat cheese
1 slice tomato
3 leaves romaine lettuce
1/8 cup onions, sauteed
1 tablespoon low sodium, sugar free ketchup
1 teaspoon fat free mayonnaise
1 whole wheat english muffin
1 dill pickle

Directions

Preheat a small skillet sprayed with olive oil cooking spray on medium heat

Sear burger on both sides until just cooked through (about 3 minutes each side)

Place cheese on burger; turn heat off and cover to melt cheese.

Serve on toast whole wheat english muffin layered with ketchup, mayo, pickle, tomato, lettuce and onion.

Nutrition Facts
RDA=Recommended daily Allowance*

Serving Size 1 burger 337.1g
Calories=485
Calories from Fat=167
Total Fat 18.6g 29% RDA
Saturated Fat 5.4g, 27% RDA
Trans Fat 0.0g
Cholesterol 122mg, 41% RDA
Sodium 599mg, 28% RDA
Total Carbohydrates 35.5g, 12% RDA
Dietary Fiber = 6.0g, 24% RDA
Sugars, 11.3
Protein, 44.6g
Vitamin A 11% RDA
Vitamin C 10%
Calcium 33% RDA
Iron 24% RDA
* Based on a 2000 calorie diet

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Comfort Food for the Body and Soul – Faith Snack 1/20/10

A Better For You Burger