Clio’s Unbelievably Healthy Soup & Vegan Oatmeal Muffins

While your soup simmers, filling the air with a pleasant sense that no matter how your day has gone, it’s going to get really good in 60 minutes; start the oatmeal muffins. Last week, cooking for you my love blog: Vegan Apple Pie, was a recipe I purloined and veganized from my 47 year old Better Homes and Garden Cookbook. This week I returned to what was the bible of my kitchen, the BHG and did the same with Oatmeal Muffins.

Last week Rick and I were talking about farming, which happens regularly   in this house, usually after I find him online checking out land prices. Folks, it’s a simple life we live. I have been obsessing over growing grains ever since I paid $6.98 for 14oz of the ancient grain, farro. And have been using it in just about everything that calls for rice, pasta and even have added to our morning Warm Grains recipe included in my blog; Warm Grains are the Shit Literally and Figuratively. Let’s look at the nutritional value of farro.

From healthline.com 

“Farro is an extremely nutritious grain. It’s an excellent source of protein, fiber and nutrients like magnesium, zinc and some B vitamins. It’s a much healthier alternative to white rice or other refined grains.

One-fourth cup (47 grams) of organic, whole grain emmer farro contains

Calories:170

Carbs: 34 grams

Fat: 5 grams

Fiber: 5 grams 18% of Daily Value

Protein: 6 grams

Vitamin B3 (niacin) 20% of the RDI

Magnesium: 15% of the RDI

Zinc: 15% of the RDI

Iron: 4% of the RDI

Adding some farro to your diet will give you a healthy dose of zinc, magnesium and vitamin B3 all of which play important roles in your body.

Zinc is essential for a healthy immune system and wound healing, as well as breaking down carbs during digestion. Magnesium is needed for strong bones, optimum immunity, healthy nerve and muscle function to keep your heartbeat regular. Also, it helps regulate blood glucose levels and is linked to improved insulin sensitivity. Vitamin B3 (niacin) along with other B vitamins, helps break down and convert food into energy. It also helps keep your hair, skin and eyes healthy, along with other functions.

Just one cup of whole grain farro can provide a whopping 20% of the daily recommended fiber intake”….

I could write three more pages 

on the benefits of this wonderful and tasty grain. I encourage you to go to the healthline website, and enlighten yourself researching the foods that you have in your diet. I’ve even added farro cold in a filling salad, and adding it to the soup gave it some protein. Try it and become a believer like me.

Check out how adding the turnip pumped up the nutrition of this hearty soup:

“A 1-cup serving of cubed turnips contains;

Calories: 36

Carbs: 8 grams

Fiber: 2 grams

Protein: 1 gram

Vitamin C: 30% Daily Value DV

Folate: 5% of the DV

Phosphorus: 3% DV

Calcium: 3% of the DV

Nevertheless, the leaves contain even higher nutrient quantities, with 1 cup of chopped turnip greens providing:

Calories:18

Carbs: 4 grams

Fiber: 2 grams

Vitamin K: 115% of the DV!

Vitamin C: 37% of the DV

Provitamin A: 35% of the DV

Folate: 27% of the DV

Calcium: 8% of the DV”

– healthline.com

Healthy eating does not have to be a challenge when you consider how much we get by eating grains, fruits and vegetables. Adults should be getting 25 to 30 grams a day from food, not supplements. For you, I broke down just the Farro and turnip in the soup, 7 grams. When you add up all the rest, you have almost what is required for a day in the soup alone. Not counting breakfast, lunch and those muffins. Isn’t this fun 🙂

Regarding Rick and how he’s doing; well it’s been rough for sure, but just the last couple of days he’s feeling a little better. Right now he’s stretched out on the couch deep into reading a mystery series. Hearing pages flipped is music to my ears.. I’ve come to realize there is no way a person can prepare themselves for the side effects of cancer treatment. Though the old adage, “one day at a time”  has taken on a whole new meaning and has become a disciplined practice as tough as doing stomach crunches… and it sure as hell didn’t help that the Dodgers won the world series…

Ciao for now 🙂