Kale & White Bean Soup with Croutons

Inspired by The Fresh and Green Table
serves 4

3 tablespoons olive oil
1 onion
1 carrot
2 garlic cloves
2 bunches kale, stemmed
3 cups chicken stock (sub vegetable if you’d like)
1 (15-ounce) can white beans
2 lemons
1/3 cup grated Parmesan cheese
2 tablespoons unsalted butter
2 cups of of 1″ bread cubes
salt and pepper

1. First whiz the onion, carrot, and garlic in a food processor until it is finely chopped. Remove and whiz the kale leaves until they are a size you like.

2. In a large soup pot, heat the olive oil over medium heat. Add the onion/carrot/garlic mixture and a 1/4 teaspoon of salt. Cover and cook for 5 to 6 minutes. Uncover and let the vegetables brown up. This usually takes another 5 minutes.

3. Add the kale, 3/4 teaspoon of salt, and a few grinds of pepper. Stir around for a couple of minutes then add in the stock and 2 cups of water. Bring the pot to a boil, reduce to a simmer, and cook uncovered for 10 minutes. Add the beans and the juice of 1 lemon. Turn off heat and taste for salt, pepper, and lemon – add more if you like.

4. While the soup cooks make the croutons. Melt the butter in a large skillet over medium-high heat. Toss in the bread cubes and sprinkle with salt. When they crisp up on one side, toss again and allow to crisp up a second time.

5. Serve soup with a sprinkle of Parmesan cheese, lemon wedge, and croutons.

Recipe from Sarah Waldman.



California Bean Burgers

  • 15 ounce – kidney beans, canned
  • 1/2 tablespoon – Worcestershire sauce
  • 1 stalk – green onion
  • 1 large – egg white
  • 1/4 cup – bread crumbs, seasoned
  • 3 tablespoon – sesame seeds
  • 4 regular – hamburger buns, whole wheat


  • 1 medium – avocado
  • 2 medium – carrot
  • 1/4 cup – barbecue sauce

Serve With:

  • 2 cup – strawberries
  1. Heat grill to medium-high.
  2. Drain and rinse beans. Place into a food processor along with the Worcestershire sauce, onion, and egg white; process until smooth.
  3. Add bread crumbs and pulse until well-combined.
  4. Place sesame seeds in a shallow dish. With wet hands, shape bean mixture into 4-6 balls (depending on desired thickness of burgers), roll in sesame seeds to coat, then form into patties.
  5. Place patties on grill and cover. Grill 6-8 minutes per side until patties are lightly browned and seeds are toasted.
  6. Mash avocado and shred carrots. Toast buns if desired.
  7. Add some avocado, carrots, a bean patty, and barbecue sauce to each bun, forming sandwiches.
  8. Serve bean burgers with strawberries on the side.

Serving size: 1/4 cup bean mixture, 1 bun, 1/4 avocado, 1/2 carrot, 1/2 cup strawberries


Prep time: 10 minutes
Cook time: 15 minutes
Yield: 4 servings

Blueberry Chia Pops

  • 1 cup – blueberries, frozen
  • 4 tablespoon – chia seeds
  • 1/2 medium – avocado
  • 1 medium – banana
  • 1 cup – almond milk, unsweetened
  1. Place all the ingredients in the jar of a blender and process until smooth.
  2. Place the blended mixture in popsicle molds and freeze until frozen through, 8 hours or overnight.
  3. Enjoy!

Makes 6-10 popsicles depending on the size of your molds. Fill up the molds you have and enjoy the rest as a smoothie!

Super Kale Pops

  • 8 – 10 ounces 100% orange juice
  • 1 1/2 cups baby kale
  • 1 cup frozen berries
  • 1/2 frozen banana

Blend orange juice and kale together until well blended.  Blend rest of the ingredients until smooth.  Pour into pop mold and freeze.

Apple Cheddar Turkey Meatballs

  • 1 medium – apple, Granny Smith
  • 1/2 cup – cranberries, dried
  • 1 pound – turkey, ground
  • 1 large – egg
  • 1 teaspoon – salt
  • 1/2 teaspoon – black pepper, ground
  • 1 teaspoon – onion powder
  • 1/2 cup – cheddar cheese, shredded

Serve With:

  • 4 cup – green beans
  • 4 ounce – macaroni pasta, dry
  • 2 cup – spaghetti or marinara sauce
  • 2 medium – apple
  1. Wash and shred Granny Smith apple; squeeze out any excess liquid. Chop cranberries into smaller pieces.
  2. Add grated apple, chopped berries, turkey, egg, salt, pepper, onion powder, and cheese to a large bowl. Mix well. (Your hands work best!)
  3. Make golf-ball sized meatballs and drop them into a 4 quart crockpot (or larger). This should make about a dozen meatballs.
  4. Cover and cook on high for 4-5 hours or on low for 5-9 hours. (The fuller the crockpot, the longer the meat will take to cook.) While the meatballs cook, juice will collect on the bottom of the crockpot and they will start getting bright white and slimy looking. Don’t be alarmed—they will eventually brown. They may also appear to be cooking into each other but you will be able to separate them when they’re done.)
  5. Before eating, steam green beans, cook pasta according to package, and heat pasta sauce. Core remaining apples and cut into slices.
  6. Top pasta with sauce and meatballs. Serve green beans and sliced apples on the side.

Serving size: 2 meatballs, 1/2 cup cooked pasta with sauce, 1 cup green beans, and 1/2 an apple.


Prep time: 15 minutes
Cook time: 5 hours
Yield: 6 servings

Chicken Fingers


  • 1/4 cup plain 2% reduced-fat Greek yogurt
  • 2 tablespoons spicy brown mustard
  • 1 tablespoon honey
  • 1/2 cup all-purpose flour
  • 1 teaspoon paprika
  • 1 teaspoon black pepper
  • 1 teaspoon coarse or kosher salt, divided
  • 2 large eggs
  • 1 cup whole-wheat panko (Japanese breadcrumbs)
  • 1 pound chicken breast tenders, halved lengthwise
  • 3 tablespoons olive oil, divided


1. Place yogurt, mustard, and honey in a small bowl; stir to combine.

2. Combine flour, paprika, pepper, and 1/2 teaspoon salt in a shallow dish. Break the eggs into another shallow dish; stir with a whisk until smooth. Place panko in a third shallow dish.

3. Dredge each chicken strip in flour mixture. Dip chicken strips in beaten egg, letting excess drip off. Roll in panko, pressing to adhere.

4. Heat 2 tablespoons olive oil in a large nonstick skillet over medium heat. Add half of chicken strips; cook, turning occasionally, 4 to 5 minutes or until crumbs are browned and chicken is done. Remove from pan to a paper towel-lined plate. Repeat cooking procedure with remaining 1 tablespoon oil and remaining chicken strips. Sprinkle chicken with remaining 1/2 teaspoon salt. Serve with honey-mustard mixture for dipping.

Recipe from Cooking Light.




  • 3/4 lb ground chicken or turkey
  • 1/3 cup finely chopped celery plus celery curls (made by peeling celery) to use as burger topping
  • 1/4 cup hot sauce
  • 1/2 cup blue cheese crumbles
  • 1/2 cup dried plain bread crumbs or panko
  • 1/4 cup ranch dressing (recipe below)
  • 6   slider buns or small pretzel rolls, split
  •  Thinly sliced red onions
  • For The Yogurt Ranch Dressing:
  • 1 shallot, finely minced
  • 1 cup Plain Greek Yogurt
  • 1 tsp. apple cider vinegar
  • 1 tsp. garlic powder
  • 1 green onion, sliced
  • 1 tsp. dried dill weed
  • 1 tsp. coconut sugar
  • ½ tsp. sea salt
  • ¼ tsp. ground black pepper
  1. Combine ingredients for the yogurt ranch dressing, mix, and put into refrigerator.
  2. Add the chicken, celery, hot sauce, cheese and bread crumbs/panko to a large bowl; mix gently until thoroughly combined. Divide the meat mixture into 6 portions and make into patties.
  3. Grill the patties, covered, 4-5 minutes before flipping and cooking for another 4-5 minutes or until the internal temperature reaches 165°F.
  4. To serve, top the buns with the slider, dressing, celery curls and red onions. Sprinkle with additional blue cheese, if desired.

The Best Bran Muffins

  • 1 cup – water
  • 3 cup – All-Bran cereal
  • 4 tablespoon – butter, unsalted
  • 1/4 cup – applesauce, unsweetened
  • 1/2 cup – sugar
  • 2 large – egg
  • 2 cup – buttermilk
  • 2 1/2 teaspoon – baking soda
  • 1 1/4 cup – flour, all-purpose
  • 1 1/4 cup – flour, whole wheat
  • 1/2 teaspoon – salt
  1. Preheat oven to 400°F. Grease 2, 12-cup muffin tins, or line with paper or silicone liners.
  2. Bring water to a boil, then remove from heat and stir in 2 cups of “All Bran” cereal; set aside.
  3. Slightly melt butter (avoid over-heating it) and add to a large mixing bowl along with applesauce, sugar, eggs, buttermilk, baking soda, flours, and salt; stir to combine.
  4. Add in the cereal mixture and mix well. Fold in the remaining dry cereal.
  5. Fill muffin cups and bake for 15 minutes. Allow to cool before serving.

For variety and added fruit servings, try adding 1 cup of dried fruit: apples, bananas, apricots, mandarin oranges, and cranberries are just a few good options.

Any extra batter can be stored in an air-tight container in the fridge for up to three weeks. You can also make all of the muffins at once and freeze the extras; these muffins freeze amazingly well. When ready to serve, simply pop one in the microwave for 30 seconds or so until warmed through.


Prep time: 20 minutes
Cook time: 15 minutes
Yield: 24 Muffins

Zesty Italian Bean Salad


  • 3 cups white beans (can be a mixture of butterbeans, great northern, or white kidney)
  • 2 red bell peppers, chopped

    Zesty Italian Dressing

  • 1/4 cup white vinegar
  • 1/4 cup olive oil
  • 2 tsp water
  • 1 tsp garlic salt
  • 1 tsp sugar
  • 1/2 tsp onion powder
  • 1 tsp oregano
  • dash of black pepper
  • 1/8 tsp thyme, dried
  • 1/8 tsp dried basil
  • 1 tsp dried parsley
  • 1 tsp salt


  1. Rinse white beans, cooked or taken from a can. Place in bowl with chopped red peppers.
  2. In separate bowl, whisk all dressing ingredients together.
  3. Pour dressing over beans. Eat immediately, or chill before eating.
  4. For a Fourth of July dish, serve with blue corn chips!

Recipe from Super Healthy Kids.