February 8, 2023

Escarole, Kale and Sweet Potato Crock-Pot Soup by Helen Agresti, R.D.

Escarole, Kale, and Sweet Potato Crock-Pot Soup

This time of year brings cooler weather and warm comfort food.

This hearty soup recipe is just that.  I took traditional escarole and bean soup and increased its nutrient power by adding kale and sweet potatoes.  Sweet potatoes add fiber, calcium, and iron.  They also give us a boost of vitamins A and C, which is much needed during flu season.   Sweet potatoes may even help regulate blood sugar levels.  Kale is a great source of fiber, vitamins, and minerals that make this soup even more nutritious.  For those that like a little more protein in their meals, I also added lean Italian turkey sausage.  The turkey sausage provides a nice balance of flavors and satiety to an easy family meal.

 

Ingredients

(10-12 servings)

  • 1 tablespoon extra virgin olive oil
  • 1 Parmigiano reggiano rind
  • 2 cloves garlic, finely chopped
  • 2 large sweet potatoes, chopped
  • sea salt, to taste
  • pepper, to taste
  • 2 (32 oz.) boxes organic chicken broth, low-sodium
  • 4 cups escarole, chopped
  • 4 cups kale, chopped
  • 1 (15.5 oz.) can cannellini beans, drained and rinsed
  • 1 pound Italian turkey sausage (optional)

 

Directions

1. Drizzle olive oil on the bottom of a warm crock-pot.  Add the parm rind and garlic.

2. Place the sweet potatoes in the crock-pot, season with salt and pepper.

3. Add the remaining ingredients.

4. Set crock-pot on high heat for 4 hours or low heat for 6+ hours.

5. Ladle soup into bowls and top with whole grain crostini.

 

Helen is the founder of Professional Nutrition Consulting and The 24_7 Dietitian app. She’s a mom of 5, contributor for the Huffington Post, triathlete, and chocolate lover. Helen is passionate about educating families on how to cook healthy meals and snacks at home. You can now receive Helen’s Personal Nutrition Coaching thru her 24_7 dietitian app-available on iOS and android. Go to www.pronutritionconsulting.com for more info.

 

Healthy Baked Potato Soup by Helen Agresti, RD

Healthy Baked Potato Soup

This recipe is easy, healthy, and doesn’t contain any heavy cream.  I enjoy the challenge of taking a calorie dense recipe and making it deliciously skinny!  Potato skins add fiber and plenty of nutrients.  Enjoy the warming and comforting powers of this healthy baked potato soup during the fall and winter months.

Food for thought…Potato skins contain an anti-carcinogenic compound called chlorogenic acid. This particular acid helps the fiber in potatoes absorb carcinogens that are found in grilled foods. Eating potato skins with grilled foods is important when preserving health and fighting off cancer-causing substances. -source www.healthberth.com

Ingredients
5 lbs russet potatoes, diced not peeled
3 tablespoons minced garlic
1 large yellow onion, chopped
64 oz low-sodium chicken broth
8 oz  1/3 less fat cream cheese
3 (6 oz) low-fat plain greek yogurt
3 tablespoons 50% less fat real bacon bits (optional)
salt and pepper to taste
shredded cheddar
chives

Directions
Combine first 4 ingredients in a slow cooker, cook on low for 8hrs or on high for 4hrs.  Add cream cheese, yogurt, bacon bits, salt, and pepper.  Blend well with a handheld blender.  Serve warm, sprinkled with cheese and chives.

This recipe will most likely leave you with plenty leftover.  For future meals, you may want to add chicken or shrimp with vegetables such as broccoli, cauliflower, or corn.

Recipe courtesy of Helen Agresti, RD. Helen Agresti is a Registered Dietitian with Professional Nutrition Consulting, LLC.  She lives in Pennsylvania with her husband and 5 children.  For more Nutrition advice and healthy recipes follow her on twitter @HelenAgresti. For more information and recipes, go to www.pronutritionconsulting.com