Imerge Magazine January 2014

Keep the cupboards stocked with Keep the fridge stocked with healthy healthy snacks and staples, sugar al- snacks kept easily assessable with ternatives and things that will come in identifiable calories. handy on a rainy day. This year make a resolution to keep your kitchen neat and organized with healthy foods and snacks that are easily accessible. It will make staying on track easier.

When the weather is approaching freezing and you’re starting to feel like a snowman, there is nothing like a hot bowl of soup. I remember when I was a young girl in Poydras, Louisiana where the first cold day in fall dipped into the fifties and everyone started pulling out the sweaters and boots excited for the colder days ahead. On that first cold day of the year my mother always made a pot of hot vegetable soup, it was a time worn tradition we could look forward to

when the temperatures dipped. Today I live in Columbus, Ohio and my winter days are a lot colder but I still carry on the tra- dition of the warming winter soup. I have included 3 of my fa- vorite soups in the following pages; Butternut Squash Soup, a rich creamy soup that is very sweet and satisfying. Then there’s my twist on chowder, potatoes, corn and tuna in a hearty soup that will fill and warm your lunch. And finally my favorite soup, Hot and Sour Soup, a selection of vegetables in a tangy hot and sour broth.



Butternut Squash Soup 1 large butternut squash Oil Salt and pepper 4 cups of vanilla flavored almond milk 1/2 cup of non-dairy creamer 1/4 cup of monk fruit sweetener 4 tablespoons of butter Cut butternut squash in half, clean out seeds and pulp. Sprinkle with oil, lightly salt and pepper. Put this is a baking dish and bake until tender. Let cool. In a large sauce pan, warm almond milk. When squash is cool, peel and cut up into small pieces. Put into milk and with a submersion blender, puree butternut squash into milk. Add sweetener and non-dairy creamer and continue to blend. Finally adding 4 tablespoons of butter.



Corn and Tuna Chowder 2 cans of Tuna packed in water 4 medium potatoes, chopped into bite size pieces 4 cups of almond milk 2 cups of frozen corn, defrosted 1 medium onion minced 6 tablespoons of butter Salt and pepper 1 cup of low fat sour cream In a large saucepan, place chopped potatoes, corn and onions in 4 cups of milk and cook on medium until potatoes are ten- der. Add tuna and let simmer for about five minutes. Take off of heat and add sour cream, salt and pepper to taste.



Hot and Sour Soup 2 tablespoons of oil 1 large boneless chicken breast, cut into bite size pieces 1 small white onion minced 1 pound of mushrooms 1 cup of water chestnuts 1 cup of bamboo shoots 1/2 cup of teriyaki sauce 1/4 cup of Louisiana Hot Sauce 1/4 cup of white vinegar 1/4 cup of brown sugar 1 pound of firm tofu, cut into 1/2 inch strips 6 cups of chicken broth 1/4 cup of chopped green onions 1 egg, beaten In a large, deep saucepan sauté onions in 2 tablespoons of oil. Add chicken breast and brown. Add all of the ingredients un- til the green onions, save them for last. Let the soup simmer on a medium heat for 12 to 15 minutes, turn off the heat and add chopped green onions and beaten egg and stir.

Make a resolution to not eat in the car. If you need to eat, park and go in and sit down at a table so you are more aware of what you are eating. Only carry healthy emergency snacks and when picking up take out, keep it in the back seat to eliminate temptation.



Begins January 2, 2014 On page accountability On call nutrition assistance On call fitness assistance Available google hangout sup- port groups Monthly Informational and Educational Videos Sign up for your assessment and to be placed in your team today [email protected]

Exercise Specialists Dietitians Life Coaches Providing daily monitoring and support Different levels, different intensities different goals that are attainable because you work at your own pace in a program designed specifically for you. Sign up for your assessment and to be placed in your team today [email protected]