Good morning! Today we have for you:
Very into veggiesMy approach to healthy eating can be summarized as such: Eat more fruits and vegetables. Eat them at every meal. Eat them as snacks. I keep a supply of the ones I like best within arm’s reach, and nosh on blueberries as if they were popcorn, carrot sticks like potato chips. That way, when it’s time to treat myself to, say, a big slice of fudgy chocolate cake, I’m not tempted to eat the whole cake. One perfect way to veg-load is to eat more soup, as the registered dietitian Samantha Cassetty makes clear in her roundup of 24 easy, healthy soups that will make you feel better. “Most of them rely on vegetables as a base,” she writes, “and from there, it’s easy to add even more for a belly-filling, nourishing meal.” I’m all in, and I’ll be starting with Kristina Felix’s warming tomato and pinto bean soup. For this streamlined riff on sopa Tarasca, a spicy bean soup from Michoacán in western Mexico, Kristina simmers canned pinto beans with cumin, oregano and chipotles in adobo for a weeknight-friendly dish with deep, earthy flavors. Featured Recipe Warming Tomato and Pinto Bean SoupMore (soupy and veg-ful) food for thought: Spicy peanut and pumpkin soup: Coconut milk and peanut butter tame the fruity-sharp heat of habanero in Yewande Komolafe’s silky pumpkin soup. And if your habanero was on the incendiary side, optional spoonfuls of crème fraîche (or yogurt) and honey will cool things right down. Spicy roasted shrimp and broccoli rabe: There’s as much broccoli rabe as shrimp in this speedy, colorful and vegetable-forward meal. Some orange zest and chile flakes add brightness and heat while orange wedges for squeezing lend pops of juicy sweetness. Toasted coconut rice salad: Kayla Hoang cooks toasted grains of jasmine rice in coconut milk, and then tosses them with shredded purple cabbage, cashews and a sprightly ginger dressing. It’s a light yet satisfying meal filled with a pleasing mix of textures and flavors. Pesto white fish with greens and beans: Tender fish fillets star in Nargisse Benkabbou’s sheet-pan meal, roasted alongside cannellini beans and verdant ribbons of collard greens. A topping of garlicky breadcrumbs give this just the right crunchy finish. Stovetop berry crisp: Use either fresh or frozen berries to make Ali Slagle’s not-too-sweet dessert, which is one of my favorite ways to eat more fruit. I also love it for breakfast with a scoop of yogurt or cottage cheese for a hit of creamy protein. That’s all for now. For technical help, reach out to cookingcare@nytimes.com, and I’m at hellomelissa@nytimes.com if you want to say hi. I’ll see you on Wednesday.
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