soup, sprouting, sports nutrition

It is a cold and snowy “spring” day here in St. Louis – a perfect day for some soup! In my last post, I mentioned trying my hand at sprouting and you can check out the post I wrote on our intern blog about the sprouting and all of the health benefits here. It includes a delicious veggie soup with sprouted lentils that sounds pretty good right about now! Soups are a great, easy way to get in your daily veggie servings. Throw just about any vegetable you have on hand into a big pot, add some vegetable stock, beans, salt, pepper, and any of your favorite spices and just let it cook away. You can also do this in the crock pot for an even easier meal! Plus, it makes tons of leftovers that you can portion out for quick, healthy meals all week long. Below are some ideas to get you started – just mix and match some items from each list for a soup that’s a complete balanced meal!

VEGETABLES

Use fresh, frozen, or canned (drained)! Onion and garlic provide a great base of flavor for any soup – start with these and build up from there!

  • corn
  • diced tomatoes – try fire-roasted for more flavor!
  • peas
  • green beans
  • carrots
  • kale, spinach, or other greens
  • diced potato/sweet potato
  • celery

PROTEIN

  • canned beans (drained and rinsed): kidney, black, navy, great northern, pinto, chickpeas/garbanzo
  • meats: chicken, ground beef, sausage, turkey (brown in the pot before adding other ingredients or add pre-cooked/leftovers to save time)
  • green, red, or brown lentils
  • sprouted beans or lentils!

GRAINS

  • whole wheat pasta
  • brown rice
  • wheat berries (the whole form of wheat – found in most bulk bin sections at the grocery store)
  • barley
  • millet
  • sprouted grains!

LIQUIDS

  • vegetable, beef, or chicken stock/broth
  • light coconut milk
  • water
  • V8 or tomato juice

The possibilities are endless for a great soup, stew, or chili!

In other news, I filmed a great video with some fellow interns yesterday on fueling on the road for athletes. It provides great tips that will work anyone who finds it difficult to eat healthy foods while traveling, so I’ll post that soon!

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