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Thanks Frannie – Whoever You Are

Combing through mom’s recipe drawer was definitely a trip down memory lane. I spent a couple of hours going through randomly tossed in recipes, as well as church cookbooks and mom’s expandable recipe file from Betty Crocker. There were lots of wonderful food memories to be found! Many of the recipes were hand written on a standard recipe card that said “From the kitchen of___________” and the name of a neighbor, an aunt, or a church lady would fill in the blank. Some of the recipes were cut out from a newspaper or newsletter and my mom and her friends would share them with each other. What a contrast from our recipes today that we share digitally, and save in files on our laptops, iPads or phones, or we just google a recipe when we need one!
This recipe happens to be from a hospital newsletter (lakeviewhealth.org) and up in the top left corner was written “from Frannie” in my mom’s handwriting. We never did figure out who Frannie was, but whoever she was, she picked an awesome recipe to share with my mom. Every time my mom would make it, it was different, depending on what was ready to be harvested from our vegetable gardens that day. It’s one of those recipes that serves as a base – a foundation of sorts – for the chef to create their own version with whatever the pantry, refrigerator or garden have to offer that day! 
So here, dear chef (that’s you) is a recipe that is great as written, but can be powered up with protein by adding cubed roasted chicken breast (save time by using a rotisserie chicken from the market), or by adding any variety of canned beans well drained, or sneaking any other vegetable in there (think zucchini noodles, roasted cauliflower, green beans…the possibilities are endless!) 
So Frannie, whoever you are, wherever you are, thanks for sharing this recipe with my momma and now my Elevate family and friends.

Colorful Veggie and Black Bean Soup


• 1 TBLSP olive oil
• 1 onion, chopped 
• 1-2 cloves garlic, minced (optional)
• 1 – 14.5 oz can diced tomatoes
• 1 small butternut squash, peeled and cut into ½ ” pieces (4 cups)
• 1 cup sliced carrots
• 2 – 15 oz cans beans (cannelloni, black, pinto, kidney or garbanzo) rinsed and drained
• 1 tsp dried thyme (or 1 TBLSP fresh thyme) 
• 2 tsp dried basil (or 2 TBLSP fresh basil)
• Salt
• Black pepper
• 1 bunch spinach, thick stems removed (4 cups) or 2 cups frozen spinach thawed.
• Grated Parmesan cheese (optional)

1. In a large saucepan, heat oil and then add onion and garlic. Cook until soft, about 5 minutes
2. Add the tomatoes and their juices and cook until heated through
3. Add 5 cups water (or low sodium chicken, or vegetable broth, or a combination of water and broth.) 
4. Stir in the squash, carrots, thyme, basil, ½ tsp salt, and ½ tsp pepper and bring to a boil. Reduce heat and simmer until the squash is tender, about 15 minutes.
5. Stir in the beans and spinach and cook until the spinach is wilted and the beans are heated through. About 5 minutes.
6. Dish into bowls and sprinkle with Parmesan cheese (optional)

For a balanced, meatless meal, serve with a whole grain dinner roll and fruit salad.
Nutrition information (as the recipe is written) – makes 8 servings. 90 calories. 2 gr fat. 14 gr carbs. 3 grams protein. 2 grams fiber.

Today and every day, treat yourself kindly by feeding your body nutrient dense, whole, unprocessed foods. Happy Monday from all of us at Elevate Sports Performance and Chiropractic!