Healthy Recipes

Leek, Carrot, and White Bean Soup
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Servings: 4
Ingredients and Preparation
Ingredients Measures
Cannelini beans, rinsed and drained 1 (15.5-ounce) can
Olive oil 2 teaspoons
Garlic cloves, sliced 2
Leek, chopped 1
Carrots, sliced 2
Diced tomatoes, no salt added 1 (14.5-ounce) can
Reduced sodium vegetable stock 2 cups
Dried thyme ½ teaspoon
Salt ¼ teaspoon
Freshly ground pepper to taste
Parsley, chopped 2 tablespoons


Directions
  1. Pour approximately half of beans into a small bowl and mash with a fork. Set aside.
  2. Heat olive oil in a Dutch oven or large pot over medium-high heat. Add garlic, leek, and carrots, and sauté for 4-5 minutes.
  3. Stir in the diced tomatoes, vegetable stock, mashed and unmashed beans, and thyme. Bring to a boil; reduce heat, cover, and simmer for about 10 minutes.
  4. Season with salt and freshly ground pepper. Sprinkle with parsley and serve.

Exchanges
1 starch; 2 vegetables; ½ fat


Nutrition Facts
Serving Size ¼ of recipe
Calories 177
Total Fat 3.5 g
Saturated Fat 0.5 g
Sodium 941 mg
Total Carbohydrate 28 g
Dietary Fiber 6.5 g
Protein 10 g
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June 2015

A meta-analysis found that mothers participating in a prenatal exercise group were less likely to have a large newborn, less likely to need a cesarean section, and no more likely to have a low birthweight baby than those who did not exercise. The study supports proper prenatal care advice which advocates for mothers to exercise during pregnancy if allowed by the physician.

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