UPBEAT TIMES, INC. • November 2017 • 25

Health Begins in the Kitchen: Tuscan Bean Soup Recipe by Dr. Joanne Mumola Williams creator of

SONOMA COUNTY, CA. ~ As the weather starts to chill and we con- tinue to re- cover from the tragedy of the fi res, soup can help com- fort us. My

love and healing thoughts go out to all of you who have been aff ected by this terrible tragedy.

INGREDIENTS: 1 tablespoon extra-virgin olive oil

1½ cups diced onion 1 cup diced celery 1 cup diced carrot 2 teaspoons fresh, fi nely chopped rosemary or 1 teaspoon dried

1 tablespoon chopped garlic (about 3 small cloves) 1 (14 ½-ounce) can diced tomatoes

4 cups vegetable broth 1 bay leaf

4 packed cups stemmed, thinly sliced raw kale 2 (15-ounce) cans cannel lini or great Northern beans with liquid (see Note)

2 tablespoons freshly squeezed lemon juice Salt and freshly ground pepper, to taste

Vegan “Parmesan” to taste

DIRECTIONS Heat the oil in a large soup pot over medium- low heat. Add the onion, celery, carrots, and rose- mary and cook for 5 min- utes, stirring frequently. Stir in the garlic and im- mediately add the toma- toes, vegetable broth, and bay leaf. Bring to a boil on high heat. Reduce the heat to medium-low, cover, and simmer for 10 minutes. Add the kale, the beans, and their liq- uid to the pot. Bring back

• Optional Remote Thermostat • Made in the U.S.A.

Black Friday Event Nov. 14th

thru Dec. 4th

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Turn off the heat and remove the bay leaf. Add the lemon juice and salt and pepper to taste.

Top each bowl of soup with dairy- free “Parmesan” if desired. Serve with a loaf of crusty whole-grain or gluten-free bread. Yield: Six (1 2/3- Cup) Servings

Nutrition: Per serving: 276

to a low boil and simmer, covered, for 5 to 10 min- utes, or until the kale is tender.

calories, 3 g total fat, 0.6 g saturated fat,

215 mg omega-3 and 537 mg omega-6 fatty acids, 0 mg cholesterol, 14 g protein, 48 g carbohydrates, 11 g dietary fi ber, and 207 mg sodium.

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Pain is a part of life. Sometimes it’s a big part, and sometimes it isn’t, but either way, it’s a part

of the big puzzle, the deep music, the great game. Pain does two things: It teaches you, tells you

that you’re alive. T en it passes away and leaves you changed. It leaves you wiser, sometimes. Sometimes it leaves you stronger. Either way,

pain leaves its mark, and everything important that will ever happen to you in life is going to

involve it in one degree or another.” Jim Butcher

Medium Gas Insert

Santa Rosa • 2875 Santa Rosa Ave. • 525-0569

“At fi rst, dreams seem impossible, then improbable, and eventually inevitable.” ~ Christopher Reeve UPBEAT TIMES, INC. • November 2017 • 25

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