BASECAMP Field Notes: "Fall" into Healthy Eating this Season

With the cool months ahead, now is the perfect time to start cooking some healthy and hearty meals. Make healthy eating a priority by carving some time out of your busy schedule each week to make a meal plan for you and your family. Find new recipes or play with old favorites; whatever you choose, just get cooking! Get inspired by this season’s best produce such as apples, kale, and squash- all packed with heart healthy fiber and a variety of vitamins. Pump up the flavor of any dish by adding herbs and spices like cinnamon, garlic, white pepper, or turmeric for additional anti-oxidant and anti-inflammatory benefit. By eating fresh and cooking from scratch, you’ll be falling into a happier and healthier you in no time!


Dino Kale and White Bean Soup

This crockpot soup comes together in minutes and is so comforting, especially after a long day. Serve with crusty whole grain bread for dipping.




2 cups dried white beans (such as Great Northern Beans)

4 cups low sodium vegetable or chicken broth

1 bunch carrots, stems removed, washed and roughly chopped

1 onion (yellow), diced

4 cloves garlic, crushed

1-2 bay leaves

1/2 teaspoon fresh rosemary, minced

1 bunch dino (lacinato) kale, stemmed and chopped



Add everything to the crockpot except for the kale and cook on low for 6-8 hours. Toss in the lacinato kale and stir to combine. Cook the kale until just wilted, about 1 minute. Serve immediately.



AUTHOR: Jamie Libera RD, LD - Cardiac Dietitian at Providence St. Vincent Medical Center