Health Begins in the Kitchen

up more tools. But to my de- light, cooking the peas in the Instant Pot creates a pretty smooth soup that requires no stirring or blending at all. In- cluding the heat-up time and a slow release time, it takes a total of about 1 hour with ab- solutely NO effort at all. In this recipe, I call for

grated carrots that are added at the end. When I can’t find Doug to grate the carrots (I’ve been banned from mandolines and sharp graters), I just add thick slices of carrots in the pot and cook them with the soup. They come out a bit soft, but I like them that way.

Sonoma County, CA. ~ I hope you all had a wonderful holiday with friends, family and lots of good food. I’m guessing


many of you re- ceived Instant Pots as gifts and now you may be wondering what to do with them. Don’t worry, just experiment with different func- tions and recipes and soon it will become an indispensible kitchen tool. We use ours sev- eral times a day! My absolute favorite recipe, especially in January when I’m craving warm food, is In- stant Pot Split Pea Soup. It’s

my go-to meal in the win- ter. Hardy and delicious, it’s a great source of fiber and plant-based protein. At less than 300 calories per generous serv- ing, this recipe has a whopping 19 grams of dietary fiber and 17 grams of protein. There are many ways to make split pea soup. Tradition-

ally you cook it on the stove- top until the peas start to break apart and then you place it in a blender or use an immersion blender to get a nice smooth soup. This requires a lot of stirring and the trouble of blending and having to clean


1 pound (~2 cups) dry split peas 8 cups water 1 large vegetable bouillon (cut in quarters)

1 onion, chopped 3 stalks celery, diced ½ teaspoon granulated garlic ¼ teaspoon black pepper ½ to 1 teaspoon salt, or to taste 1 bay leaf

2 carrots, peeled and coarsely grated

1½ tablespoons fresh lemon juice


Pick through the split peas for small rocks or dirt and rinse well, in a strainer, un- der cold water.

Place the rinsed split peas

A smile is the light in your window that tells others that there is a caring, sharing

person inside. Denis Waitley

Beware the hobby that eats. ~ Benjamin Franklin

UPBEAT TIMES, INC. • JANUARY 2020 • Pg 15 Instant Pot Split Pea Soup Recipe by Dr. Joanne Mumola Williams

in the Instant Pot along with all the rest of the ingredients except the grated carrots and lemon juice. If you want to use thick sliced carrots in- stead of grated carrots, you can add them at this time. I like to use water and a bouillon cube because it gives a nice flavor and usually provides some salt but you can substitute the water and bouillon with veggie broth. Secure the lid and make sure the top vent is closed. Press the MAN- UAL button and set for 12 minutes.

When done, press the OFF button let the pressure release naturally. When complete, remove the lid carefully, with the steam pointed towards the back. Add the grated carrots im- mediately and stir well until

the soup is smooth. It may seem a bit thin but the soup thickens as it cools. Adjust the seasonings, adding salt to taste and additional black pepper if needed. Stir in the freshly squeezed lemon juice and serve. When you put the leftover soup in the refrigerator it will be- come solid. To reheat, you may need to add additional water.


Per serving (6): 277 calories, 2 g total fat, 1 g saturated fat, 59 mg omega-3 and 372 mg omega-6 fatty acids, 0 mg cholesterol, 17 g protein, 50 g carbohydrates and 19 g dietary fiber. Sodium will depend on the bouillon and amount of salt added.

Rotary Club of Santa Rosa West Annual (All You Can Eat) Crab FEED Fundraiser


Crabnum PI! Hawaiian T eme!

2020 Primary Beneficiary: Community Housing Sonoma County Providing housing for disabled homeless

Saturday, February 22, 2020 ~5 -10 pm Join us for a fun evening of all you can eat crab, drinks, auctions, dancing and great company! Open bar, crab, salad, bread, dessert (pasta available for non-crab diners)

Friedman Center, 4676 Mayette Avenue, Santa Rosa

To access our Project Website, purchase tickets or sponsor a table, please go to:



Available! $100 p/p

When: Where:

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