family, Fitness, Meals

Healthy Eating By Alicia Coleman

In an effort to keep my promise to myself about eating a healthier diet, I’ve brought a new meal to the table.  Here’s a recipe for a very tasty and healthy meal.  I love soup and nothing beats it on a cool winter’s evening.

Cream of Wild Rice Soup

Ingredients:  Serves 4

  • 1 1/2 cups diced yellow onion
  • 1 cup died carrots
  • 1 cup diced celery
  • 2 cloves garlic, minced
  • 1/2 tablespoon olive oil
  • 1 1/2 cups diced kale
  • 1 tablespoon minced parsley
  • 2 cups reduced sodium vegetable stock
  • 1 teaspoon fennel seeds
  • 1 teaspoon black pepper
  • 1 cup unsalted white beans, prepared
  • 2 cups 1 percent milk
  • 1/2 cup wild rice, cooked


wild rice soup image2

Saute onion, carrot, celery and garlic in olive oil in a soup pot until lightly brown.  Add kale, parsley, stock and spices.

In blender, puree beans with milk.  Add bean mixture to soup, bring to simmer and add rice.  Cook for 30 minutes.  Serving size: about 2 cups.

Blended beans in this recipe provide real creaminess without the fat–and the bonus of fiber.  (Recipe from the chefs at the Mayo Clinic)

Serve with a crisp green salad.  Delicious!

Calories: 229

family, Meals, Seasons

Recipe for a Chilly Winter Evening by Alicia Coleman

Happy New Year again!  It’s cold here in my neck of the woods so I thought I’d help everyone stay warm by providing a great winter meal we enjoy at our home.

The meal is a Vegetarian Three-Bean Chili with Chunky Tomatoes.

The ingredients:

* 2 Tbsp canola oil

* 1cup onion, coarsely chopped

* 1/2 cup celery, rinsed and chopped

* 1 green bell pepper, rinsed and diced

* 1 can (15 1/2 oz) low-sodium red kidney beans, drained and rinsed

*1 can (15 1/2 oz) low-sodium black beans, drained and rinsed

*1 can (15 1/2 oz) low-sodium pinto beans, drained and rinsed

* 2 cans (14 1/2 oz each) no salt-added diced tomatoes with basil, garlic and


* 1 Tbsp ground cumin

* 1 Tbsp chili powder


In an 8-quart soup or pasta pot, heat the oil over medium heat until hot but not smoking.  Add onion.  Cook and stir until onion starts to soften, about 5 minutes.

Add celery and green pepper.  Cook and stir another 5 minutes, until all vegetables soften.

Add drained and rinsed beans to pot and then stir in tomatoes, cumin, and chili powder.  Bring to a boil.  Cover, reduce heat, and simmer 10-20 minutes to blend flavors.  Serve.

For those watching their waists, the serving size is 2 cups for a total of 443 calories. Serve 4 persons.  Enjoy!


My Favorite Time of Year by Alicia Coleman

Autumn is my favorite time of year.  Spring and Summer put away their brilliant colored flowers and long  hot sunshine days to prepare for the short days of Autumn (Fall)  and the long  nights of Winter.

Leaves  in colors of gold, red or brown  fall to the ground covered in straw colored grass and crunch underfoot. The air is crisp, clean, brisk and cool.  Birds fly to warmer climates.  Animals grow thicker coats while people break out sweaters, hats or jackets.  Hot cocoa, hot spiced apple cider, hot teas, coffee replace icy cold lemonades and cold teas.

What about you?  What are some of the things you like about Autumn?