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Healthy Recipes


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White Bean and Spinach Soup

Have a healthy and tasty bowl full of cancer prevention.  The balance of beans, vegetables and pasta make this soup warm and satisfying without being over filling. Beans provide folate and fiber, essential for healthy digestion. Carrots are packed with the potent antioxidant, beta-carotene. Rich red tomatoes and bright green spinach provide more color, flavor and nutrients for a complete cancer-fighting dish.


1 Tbsp. extra virgin olive oil
3 cloves garlic, minced
1 medium carrot, halved and thinly sliced
1/2 medium onion, diced finely
4½ cups low-sodium vegetable stock
1 (14-oz) can no-salt added diced tomatoes (fresh may be substituted)
1 (14-oz) can no-salt added cannellini beans (any white bean may be substituted)
1/2 tsp. rosemary
1 tsp. dried Italian seasoning
Dash freshly ground pepper
Dash red pepper flakes (optional)
4 oz. small whole-wheat pasta shells*
4 cups baby spinach leaves
4 tsp. shredded Parmesan cheese

*Or choose gluten-free pasta, widely available now at the gluten-free sections in grocers.

(As always, The Best Years in Life recommends choosing organic content and fresh content as much as possible for the healthiest recipe. Also, wash all fruits and vegetables before cutting or adding to the recipe.)



1. In a large skillet heat oil over medium-high heat. Sauté garlic, carrots, and onions until the carrots are soft, about 5 minutes.

2. Add stock, tomatoes, beans, rosemary, Italian seasoning, and pepper to skillet. Bring to boil.

3. Add shells and cook 14 minutes. If soup is too thick simply add a bit more stock.

4. Stir in spinach and continue cooking until wilted.

5. Serve in soup bowls and sprinkle Parmesan on top.

Makes 6 servings.

Per 1⅓ cup serving: 199 calories, 4 g total fat (<1 g saturated fat), 32 g carbohydrate 10 g protein, 4 g dietary fiber, 85 mg sodium.

Original recipe and image source:



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