Two Healthy Recipes for a cold January!

This Month’s Healthy Recipes

Courtesy of Beth Schupanitz, Nutrition Response Testing Practitioner 

Kale, Escarole, White Bean & Sweet Potato Soup

Ingredients: Screen Shot 2015-12-23 at 4.44.48 PM

• 2 TBSP olive oil 

• 1 small finely chopped onion 

• 6 garlic cloves, minced 

• 2 leeks (white and light green parts) rinsed and chopped 

• 1/2 bunch of washed and torn kale 

• ½ bunch of washed and torn escarole 

• 1 (15-oz.) can Cannellini beans rinsed and drained 

• 1 small sweet potato OR 2 cups of butternut squash, peeled & chopped into small cubes 

• 8 cups chicken broth 

• 2 fresh sprigs rosemary 

• 2 fresh thyme sprigs

• 1/4 tsp salt 

• 1/4 tsp freshly ground black pepper


  1. Preheat oven to 325. Place chopped sweet potato/butternut squash in a shallow roasting pan that has been sprayed with olive oil (via oil mister). Drizzle with olive oil, sprinkle with sea salt. Roast for about 20 minutes until soft.
  2. Heat olive oil in a heavy large pot over medium heat. Add the onion, garlic and leeks and saute until the onions are translucent and fragrant.
  3. Add the kale and saute´ about 2 minutes. Add the escarole and saute´ another 2 minutes until the kale and escarole are both wilted. Add a pinch of salt.
  4. Add the broth, and beans and cover and simmer until the beans are heated through, about 5 minutes.
  5. Add the roasted sweet potato/butternut squash. Season with rosemary and thyme, salt and pepper, to taste. 


Carrot Cake & Cashew Bars (Makes 8 bars)

Ingredients: Screen Shot 2015-12-23 at 4.45.02 PM

  • ½ cup Medjool dates, pitted 
  • ¾ cup raw cashews 
  • ¼ cup finely grated carrot 
  • Dash sea salt – optional 
  • 1 cup warm water – optional


  1. Combine the dates and warm water in a small bowl. (If the dried fruit you are using is already super soft and moist, you can skip the soaking step.) Let stand for 5 to 10 minutes, until the fruit is soft. 
  2. In a small food processor fitted with an “S” blade, combine the dates and nuts, then process until the nuts are broken down and the batter looks uniform. Add carrots and process again. 
  3. Place mixture on parchment paper, on a flat surface. Press the dough into a flat, rectangle shape. Once the dough is evenly thick, you can slice it into about 8 bars. Or can shape the dough into a dozen or so small round balls. 
  4. Separate the bars and wrap each in individual parchment paper; and store them in a sealed container in the fridge until firm. For a different flavor, substitute unsweetened shredded coconut for carrot for the shredded carrot to make a coconut bar.

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