Creamy Broccoli Soup Recipe

    The colder months call for warmer dishes! This creamy broccoli soup is made with whole ingredients that pack nutrients into every bowl. 

Ingredients: 

• 1 tbsp olive oil 

• 2 cloves minced garlic 

• 1 yellow onion, chopped 

• 8 cups broccoli, chopped (about 2 lbs) 

• 4 cups water 

• 15 ounces white beans, drained and rinsed 

• Salt and pepper to taste 

• 3 tbsp lemon juice 

• 1 cup low-fat Greek yogurt 

• ¼ cup fresh chives, chopped 

    Directions: 

1. Wash your hands. 

2. In a pot, sauté the oil, garlic, onion, and broccoli for about 10 minutes, until ingredients are tender. Add the water and beans. 

3. Puree the soup using a hand blender. Season with salt and pepper. Bring to a boil and let simmer for about 10 minutes. 

4. In a separate bowl, mix the yogurt, lemon juice, and chives. Season with salt and pepper. Top the soup with this mixture, and enjoy! 

    Nutritional Information: 

• Servings: 6 

• Serving Size: 1.5 cups 

• Calories: 147 

• Total Fat: 3 g 

• Saturated Fat: 0 g 

• Sodium: 357 mg 

• Total Carbohydrate: 22 g 

• Dietary Fiber: 6 g 

• Sugars: 4 g 

• Protein: 11 g 

Source: https://www.eatright.org/recipes/soups-and-stews/creamy-broccoli-soup-recipe  

 

Iron

    Iron is an essential mineral whose main job is to help red blood cells transport oxygen throughout the body so cells can produce energy. It also plays a role in removing carbon dioxide from the body. If the body doesn’t have enough stored iron, red blood cells can’t carry oxygen effectively. This can lead to iron-deficiency anemia. 

    Low iron levels can cause fatigue, weakness, trouble regulating body temperature, and symptoms such as pale skin, brittle or spoon-shaped nails, dizziness, headaches, and a swollen or inflamed tongue. 

    Certain groups of individuals are more likely to fall short on iron intake. This includes young children and women who are pregnant or may become pregnant. Babies are born with iron reserves that last about 4–6 months, but their needs rise afterward. Once they’re ready for solid foods, iron-rich options should be introduced. Some infants may require supplements, which can be determined by a pediatrician. 

    Iron requirements vary by age and gender. Here are the Recommended Dietary Allowance guidelines per age group: 

• 7 to 12 months: 11 mg 

• 1 to 3 years: 7 mg 

• 4 to 8 years: 10 mg 

• 9 to 13 years: 8 mg 

• 14 to 18 years (males): 11 mg 

• 14 to 18 years (females): 15 mg 

• 19 to 50 years (males): 8 mg 

• 19 to 50 years (females): 18 mg 

• 51 years and older: 8 mg 

    Iron comes in two forms: heme iron and non-heme iron. Heme iron is absorbed more efficiently, and comes from animal foods like meat, poultry, and seafood. Non-heme iron is not absorbed efficiently and comes from plant foods like beans, spinach, and fortified grains. Pairing plant-based iron sources with vitamin C–rich foods like citrus fruits, strawberries, kiwis, or bell peppers can significantly boost absorption. 

Source: https://www.eatright.org/health/essential-nutrients/minerals/iron