Brite Star Health & Fitness Series " Nourishing Soups for the Soul"

The Brite Star Health & Fitness Series Nourishing Soups for the Soul

1 VINCENT W GOETT

CREATED BY VINCENT W GOETT

2 Nourishing Soups for the Soul The Brite Star Health & Fitness Series Copyright 2023 by the Brite Star Foundation, Inc, a 501 (c) 3 Published by The Brite Star Foundation, Inc. 11411 Southern Highlands Parkway Suite 338 Las Vegas Nevada, 89141 Vincent W Goett, Publisher ISBN Paperback.

Digital

979-8-89750-147-2 979-8-89750-148-9

No part of this publication may be reproduced in whole or part, or stored in a retrieval system, or transmitted in ant form or by any means, electric, mechanical, photocopying, recording, or otherwise, without written permission of publisher.

Welcome to the Brite Star Health & Fitness Series

3

Embark on a transformative journey with the Brite Star Health & Fitness series, your ultimate guide to a healthier, happier family life. Each volume in this series is a treasure trove of knowledge, whether it’s the secrets to wholesome nutrition, the joys of active living, or the pathways to mental wellbeing. With a focus on accessibility and enjoyment, our series offers a wealth of information suitable for all ages and skill levels. From mouthwatering recipes packed with nutritious ingredients to engaging fitness routines that the whole family can participate in, Brite Star is here to guide you towards a balanced and vibrant lifestyle. We believe in the power of education and the impact of making informed choices. Hence, alongside our practical guides, you will find detailed health and fitness insights that enlighten and inspire. Learn not just the ‘how’ but also the ‘why’ as we delve into the benefits behind each featured activity or ingredient. Join us as we cultivate a community of Brite Star Families, united in the pursuit of health and happiness. Let's turn the pages and begin this lifechanging adventure together.

Table of Contents

4

3 Brite Star Health & Fitness Series Introduction •Embark on a culinary adventure that promises to nourish both body and spirit with simple, healthful recipes.

5 Brite Star Shrimp Vegetable Bone Broth Soup •Dive into the healing warmth of a seafood-infused broth, brimming with fresh vegetables and tender shrimp.

7 Brite Star Chili •Savor the robust flavors of classic chili, slow-cooked to perfection with a blend of spices and hearty beans.

9 Brite Star Sausage Soup •Enjoy the heartiness of savory sausage mingling with garden vegetables in a soul-satisfying broth.

11 Brite Star Turkey Sausage Soup •Relish the lighter side of sausage in this lean turkey version, packed with flavor and wholesome ingredients.

13 Brite Star Garden Fresh Tomato Basil Delight •Taste the essence of summer with ripe tomatoes and fresh basil in this simple yet luxurious soup.

15 Brite Star Hearty Lentil and Vegetable Medley •Discover the earthy depth of lentils accompanied by a cornucopia of vegetables in this nutrient-rich bowl.

17 Brite Star Creamy Butternut Squash Soup •Indulge in the velvety smoothness of butternut squash paired with a hint of spice for a comforting treat.

19 Brite Star Classic Chicken Noodle Soup •Return to the timeless classic where tender chicken, noodles, and vegetables offer a hug in a bowl.

21 Brite Star Beef and Barley Stew •Satisfy your soul with this rich and hearty stew, where beef and barley unite in a deliciously robust ensemble.

23 Brite Star Vegetarian Black Bean Chili •Delight in the smoky and spicy notes of black bean chili that promises satisfaction without the meat.

5

25 Brite Star Tuscan White Bean and Kale Soup •Immerse yourself in Tuscan flavors with this rustic combination of creamy white beans and vibrant kale.

27 Brite Star Chunky Potato Leek Soup •Comfort awaits in every spoonful of this thick and chunky potato leek soup, a creamy blend of simplicity and taste.

29 Brite Star Spicy Thai Coconut Chicken Soup •Experience an exotic kick of Thai spices mixed with coconut milk and succulent chicken in this spicy sensation.

31 Brite Star Moroccan Chickpea and Lentil Soup •Embark on a flavor journey with this aromatic soup, featuring the bold spices and textures of Moroccan cuisine.

33 Brite Star Autumn Harvest Pumpkin Soup •Celebrate the flavors of fall with this sweet and savory pumpkin soup, a creamy tribute to harvest bounty.

Brite Star Health & Fitness: Nourishing Soups for the Soul Welcome to "Nourishing Soups for the Soul," the first volume in the Brite Star Health & Fitness series, where the timeless tradition of crock pot cooking meets the foundational health benefits of bone broth. Inside, you'll discover a collection of soul-warming soup recipes that are as nutritious as they are delicious, each promising to be a delight to your taste buds and a boon to your well-being.

Health Benefits: The cornerstone of these recipes is the bone broth—a powerhouse of nutrition. Slow-cooked to perfection, it yields a rich array of minerals essential for robust health. Loaded with collagen, it aids in maintaining strong bones, supple skin, and resilient joints. The gentle simmering process in a crock pot ensures that the broth is both deeply flavorful and densely packed with the vitamins and nutrients from its ingredients. Each spoonful is a step toward better gut health, enhanced immunity, and overall vitality.

Embrace the simplicity of crock pot cooking and the profound benefits of bone broth with "Nourishing Soups for the Soul," your compass to a healthier, more energized lifestyle.

6

Brite Star Shrimp Vegetable Bone Broth Soup Servings 2

Ingredients: •

• • •

• • • •

• •

1 cup of organic bone broth (chicken or beef) 3 cups of water 1/2 cup of mushrooms, sliced 1/2 cup of lettuce, roughly chopped 1/2 cup of carrots, sliced 1/2 cup of onions, diced 1/2 pound of shrimp, peeled and deveined Salt and pepper to taste A pinch of cayenne pepper (adjust to taste) Optional: Fresh herbs like parsley or thyme for garnish

Crock Pot Instructions:

1.

2.

3.

4.

5.

6.

7.

8.

9.

Place the diced onions, sliced carrots, asparagus, and mushrooms into the crock pot.

Pour in the bone broth and water.

Season with salt, pepper, garlic, and a pinch of cayenne pepper to your liking.

Stir the ingredients to combine them well.

Cover and cook on low for 6-8 hours, or on high for 3-4 hours. The slow cooking process will allow the flavors to develop and the vegetables to become tender.

About 20-30 minutes before you're ready to eat, add the shrimp to the crock pot. They'll cook in the hot broth without becoming overdone.

Just before serving, add the roughly chopped lettuce to the crock pot and stir.

The heat from the soup will wilt the lettuce without overcooking it.

Taste the soup and adjust any seasonings as necessary.

Serve the soup in bowls, garnished with fresh herbs if desired.

This crock pot method is great for a "set it and forget it" approach, perfect for busy days when you want to come home to a warm, ready-to-eat meal. Enjoy your homemade Brite Star Shrimp Vegetable Bone Broth Soup!

7

Health Ingredients (per serving) • •

• •

• •

Calories: 250-350 calories Protein: 20-30 grams Fat: 5-15 grams (largely dependent on the type of bone broth used and the size of the shrimp) Carbohydrates: 10-20 grams Fiber: 2-4 grams Sugars: 3-5 grams (naturally occurring from the vegetables)

This soup is rich in vitamins and minerals provided by the variety of vegetables and the bone broth. The shrimp contribute a healthy dose of protein, and the bone broth offers collagen and other nutrients that are beneficial for gut health and joint health. The added cayenne pepper can boost metabolism slightly.

Brite Star Chili Servings: 2 Ingredients:

8

•1/2 cup organic beef bone broth •1 cup water •1/2 pound lean ground turkey or beef •1 can (7.5 ounces) kidney beans, drained and rinsed •1 can (7.5 ounces) black beans, drained and rinsed •1/2 can (7.5 ounces) diced tomatoes, with juice •1/4 cup green bell pepper, chopped •1/4 cup red bell pepper, chopped •1/2 cup onion, diced •1 clove garlic, minced •1 tablespoon chili powder •1/2 teaspoon ground cumin •1/2 teaspoon paprika •Salt and pepper to taste •Optional garnishes: Cheddar cheese, sour cream, sliced green onions Crock Pot Instructions: 1.Add the lean ground turkey or beef to the crock pot. If your choice of meat has a higher fat content, consider browning it first and then drain any excess grease before adding to the crock pot.

2.Add the kidney beans, black beans, diced tomatoes with their juice, green and red bell peppers, onion, and garlic.

3.Season with chili powder, cumin, paprika, salt, and pepper.

4.Stir the ingredients together until well combined.

5.Cover and cook on low for 7-8 hours or on high for 3-4 hours until the flavors are well combined and the meat is tender.

6.Stir the chili thoroughly before serving. Crumble any large pieces of meat.

7.Serve hot, garnished with cheddar cheese, sour cream, or green onions if desired.

This crock pot method is perfect for a "set it and forget it" approach, ideal for busy days when you want to come home to a warm, ready-to-eat meal. Enjoy your homemade Brite Star Chili!

9

Health Ingredients (per serving):

•Calories: Approximately 300-400 •Protein: 25-35 grams •Fat: 10-20 grams (variable based on meat selection) •Carbohydrates: 15-20 grams •Fiber: 3.5-5 grams •Sugars: Low, mostly from the natural content of the tomatoes The Brite Star Chili offers a rich array of vitamins and minerals thanks to the diverse vegetables, beans, and tomatoes. The lean protein from the meat supports muscle maintenance and satiety, while the fiber from the beans aids in digestion and prolonged energy release. Beef bone broth not only contributes depth of flavor but also provides collagen, which supports joint health and skin elasticity. A perfect blend of taste and nutrition in every bowl.

Brite Star Sausage Soup Servings: 2 Ingredients:

10

•1/2 cup organic chicken bone broth •1 cup water •1/2 pound turkey sausage, sliced •1 medium potato, diced •1/2 cup carrots, sliced •1/2 cup celery, chopped •1/2 cup onion, diced •2 cloves garlic, minced •1/2 cup kale, torn into bite-sized pieces •1/2 teaspoon dried oregano •1/2 teaspoon dried basil •Salt and pepper to taste •Optional: Grated Parmesan cheese for garnish Crock Pot Instructions: 1.If using sausage with a higher fat content, consider browning it first in a skillet and then draining any excess grease before adding it to the crock pot.

2.Place the browned sausage, diced potato, carrots, celery, onion, and garlic into the crock pot.

3.Pour in the chicken bone broth and water.

4.Season with oregano, basil, salt, and pepper.

5.Stir the ingredients together until well mixed.

6.Cover and cook on low for 7-8 hours or on high for 3-4 hours until the vegetables are tender and the flavors have melded together.

7.In the last 30 minutes of cooking, add the kale to the crock pot and stir.

8.Before serving, adjust the seasoning if necessary.

9.Ladle the soup into bowls and serve with grated Parmesan cheese if desired.

This crock pot method is ideal for a "set it and forget it" approach, perfect for busy days when you want to come home to a warm, ready-to-eat meal. Enjoy your homemade Brite Star Sausage Soup!

11

Health Ingredients (per serving):

•Calories: Approximately 350-450 •Protein: 20-25 grams •Fat: 15-20 grams (variable based on sausage selection) •Carbohydrates: 20-30 grams •Fiber: 3-4 grams •Sugars: Low, mostly from the natural content of the vegetables The Brite Star Sausage Soup is a comforting and nutritious choice, featuring hearty potatoes and savory sausage combined with a medley of garden vegetables. This soup offers a rich source of protein, fiber, and essential nutrients, perfect for nourishing the body on any day.

Brite Star Turkey Sausage Soup Servings: 2 Ingredients:

12

•1/2 cup organic chicken bone broth •1 cup water •1/2 pound turkey sausage, crumbled •1 medium potato, diced •1/2 cup zucchini, sliced •1/2 cup red bell pepper, chopped •1/2 cup onion, diced •2 cloves garlic, minced •1/2 teaspoon dried thyme •1/2 teaspoon dried rosemary •Salt and pepper to taste •Optional: A sprinkle of crushed red pepper for a spicy kick Crock Pot Instructions: 1.If using turkey sausage with a higher fat content, consider browning it first in a skillet and then draining any excess grease before adding it to the crock pot.

2.Place the browned turkey sausage, diced potato, zucchini, red bell pepper, onion, and garlic into the crock pot.

3.Pour in the chicken bone broth and water.

4.Season with thyme, rosemary, salt, and pepper, and crushed red pepper if using.

5.Stir the ingredients to combine them well.

6.Cover and cook on low for 7-8 hours or on high for 3-4 hours until the vegetables are tender and the soup is aromatic.

7.Before serving, adjust the seasoning if necessary.

8.Serve the soup hot, with a hearty slice of crusty bread if desired.

This crock pot method is excellent for a "set it and forget it" approach, ideal for days when you need a comforting meal waiting for you at home. Enjoy your homemade Brite Star Turkey Sausage Soup!

13

Health Ingredients (per serving): •Calories: Approximately 300-400 •Protein: 22-28 grams •Fat: 10-15 grams (variable based on sausage selection) •Carbohydrates: 20-25 grams •Fiber: 3-4 grams •Sugars: Low, mostly from the natural content of the vegetables The Brite Star Turkey Sausage Soup combines lean turkey sausage with a variety of vegetables, creating a balanced dish rich in flavors and nutrients. Turkey sausage is a great source of lean protein, while the added vegetables contribute essential vitamins and minerals to this wholesome soup. The herbs add depth to the flavor profile, making this soup a nourishing option for any day of the week.

14

Brite Star Garden Fresh Tomato Basil Delight Servings: 2 Ingredients: •1/2 cup vegetable broth •2 cups fresh tomatoes, diced •1/4 cup onion, diced •1 garlic clove, minced •1/4 cup fresh basil leaves, chopped •1 tablespoon olive oil •Salt and pepper to taste •Optional: A drizzle of cream or a sprinkle of Parmesan cheese for garnish Crock Pot Instructions: 1.Place the diced tomatoes, onion, and garlic into the crock pot.

2.Pour in the vegetable broth and drizzle with olive oil.

3.Season with salt and pepper.

4.Cover and cook on low for 6-7 hours or on high for 3-4 hours until the tomatoes are very tender and the flavors have blended.

5.Use an immersion blender to puree the soup directly in the crock pot, or carefully transfer to a blender to puree and then return to the pot.

6.Stir in the chopped fresh basil and cook for an additional 10 minutes.

7.Taste and adjust the seasoning if necessary.

8.Serve the soup hot, garnished with cream or Parmesan cheese if desired.

This crock pot method is perfect for a "set it and forget it" approach, especially suitable for busy days when you need a touch of homemade comfort. Relish your homemade Brite Star Garden Fresh Tomato Basil Delight!

15

Health Ingredients (per serving): •Calories: Approximately 150-200 •Protein: 3-4 grams •Fat: 7-9 grams (mostly healthy fats from the olive oil) •Carbohydrates: 18-22 grams •Fiber: 4-5 grams •Sugars: Naturally occurring from the tomatoes This Brite Star Garden Fresh Tomato Basil Delight is a light and flavorful soup that showcases the simplicity of fresh ingredients. The tomatoes provide a good dose of vitamins A and C, as well as lycopene, an antioxidant with numerous health benefits, while the basil offers a fragrant touch and additional nutrients.

Olive oil brings in healthy fats, making this soup a heart-healthy choice.

Brite Star Hearty Lentil and Vegetable Medley Servings: 2 Ingredients:

16

•1/2 cup green lentils, rinsed •1/2 cup carrots, diced •1/2 cup celery, diced •1/2 cup onion, diced •1 garlic clove, minced •1/2 cup tomatoes, diced •1/2 cup spinach, roughly chopped •2 cups vegetable broth •1 teaspoon olive oil •1/2 teaspoon dried thyme •1/2 teaspoon dried oregano •Salt and pepper to taste •Optional: A squeeze of lemon juice or a sprinkle of chopped parsley for garnish Crock Pot Instructions: 1.Add the rinsed lentils, carrots, celery, onion, garlic, and tomatoes into the crock pot.

2.Pour in the vegetable broth and drizzle with olive oil.

3.Season with thyme, oregano, salt, and pepper.

4.Stir the ingredients to ensure they are well mixed.

5.Cover and cook on low for 7-8 hours or on high for 3-4 hours until the lentils are tender and the flavors have melded.

6.In the last 10 minutes of cooking, add the spinach to the crock pot and stir through to wilt.

7.Before serving, taste and adjust the seasoning if necessary.

8.Serve hot, garnished with a squeeze of lemon juice or chopped parsley if desired.

This crock pot method is wonderful for a "set it and forget it" approach, making it ideal for those days when you crave a nourishing, homemade meal without the fuss. Savor your Brite Star Hearty Lentil and Vegetable Medley!

17

Health Ingredients (per serving): •Calories: Approximately 250-300 •Protein: 12-15 grams •Fat: 2-3 grams •Carbohydrates: 40-45 grams •Fiber: 15-18 grams •Sugars: Low, mostly from the natural content of the vegetables The Brite Star Hearty Lentil and Vegetable Medley is not only satisfying but also brimming with health benefits. Lentils are a great source of protein and fiber, supporting heart health and stable blood sugar levels. The medley of vegetables adds a variety of vitamins and minerals, making this soup a robust and balanced meal. .

Brite Star Creamy Butternut Squash Soup Servings: 2 Ingredients:

18

•2 cups butternut squash, peeled and cubed •1/2 cup carrots, chopped •1/2 cup apple, cored and chopped •1/4 cup onion, chopped •1 garlic clove, minced •2 cups vegetable broth •1/2 teaspoon ground cinnamon •1/4 teaspoon ground nutmeg •Salt and pepper to taste •Optional: A dollop of yogurt or a swirl of coconut milk for garnish Crock Pot Instructions:

1.Place the butternut squash, carrots, apple, onion, and garlic into the crock pot.

2.Pour in the vegetable broth.

3.Season with cinnamon, nutmeg, salt, and pepper.

4.Stir to combine all the ingredients.

5.Cover and cook on low for 6-7 hours or on high for 3-4 hours until the squash is tender and the flavors have integrated.

6.Use an immersion blender to blend the soup until smooth, or transfer to a blender in batches if necessary.

7.Taste and adjust the seasoning if necessary.

8.Serve the soup hot, garnished with a dollop of yogurt or a swirl of coconut milk if desired.

This crock pot method is excellent for those who appreciate the "set it and forget it" cooking style, especially on a brisk day when you can look forward to a warm, creamy bowl of soup. Indulge in your homemade Brite Star Creamy Butternut Squash Soup!

19

Health Ingredients (per serving): •Calories: Approximately 175-225 •Protein: 2-3 grams •Fat: 1-2 grams •Carbohydrates: 40-50 grams •Fiber: 6-7 grams •Sugars: Higher due to the natural sugars in squash and apples This Brite Star Creamy Butternut Squash Soup offers a sweet and savory flavor profile, with a silky-smooth texture that's both comforting and satisfying.

Butternut squash is high in vitamins A and C, as well as fiber, while the spices contribute antioxidant properties and warm, complex flavors. A nutritious choice for those chilly days or whenever you crave a touch of autumn.

Brite Star Classic Chicken Noodle Soup Servings: 2 Ingredients:

20

•1/2 pound boneless, skinless chicken breast, cut into bite-sized pieces •1/2 cup carrots, sliced •1/2 cup celery, sliced •1/4 cup onion, diced •1 garlic clove, minced •3 cups chicken broth •1/2 cup egg noodles •1/2 teaspoon dried thyme •1/2 teaspoon dried oregano •Salt and pepper to taste •Optional: Fresh parsley, chopped for garnish

Crock Pot Instructions: 1.Place the chicken pieces, carrots, celery, onion, and garlic into the crock pot.

2.Pour in the chicken broth.

3.Season with thyme, oregano, salt, and pepper.

4.Stir to mix the ingredients.

5.Cover and cook on low for 6-7 hours or on high for 3-4 hours until the chicken is cooked through and the vegetables are tender.

6.In the last 20 minutes of cooking, add the egg noodles to the crock pot, ensuring they are submerged in the broth.

7.Continue cooking until the noodles are tender.

8.Before serving, adjust the seasoning if necessary and stir in the chopped parsley if using.

9.Serve hot for a comforting and healing meal.

This crock pot method is perfect for a "set it and forget it" approach, allowing you to enjoy a classic, heartwarming meal with minimal effort. Savor your homemade Brite Star Classic Chicken Noodle Soup!

21

Health Ingredients (per serving):

•Calories: Approximately 200-300 •Protein: 25-30 grams •Fat: 3-5 grams •Carbohydrates: 20-25 grams •Fiber: 1-2 grams •Sugars: Low, primarily from the vegetables The Brite Star Classic Chicken Noodle Soup is the quintessential comfort food with wellness in mind. Lean chicken breast provides a high-quality protein source, while the broth is soothing and hydrating. Carrots, celery, and onion deliver essential vitamins and nutrients, and the egg noodles offer a comforting carbohydrate component. This soup is a timeless remedy for the soul, perfect for cold days or when in need of a nourishing pick-me-up.

Brite Star Beef and Barley Stew Servings: 2 Ingredients:

22

•1/2 pound beef stew meat, cut into 1-inch pieces •1/3 cup pearl barley, rinsed •1/2 cup carrots, chopped •1/2 cup celery, chopped •1/2 cup onion, chopped •1 garlic clove, minced •2 cups beef broth •1/2 teaspoon dried thyme •1 bay leaf •Salt and pepper to taste •Optional: Chopped parsley for garnish

Crock Pot Instructions: 1.If using beef with a higher fat content, consider browning it first in a skillet and then draining any excess grease before adding it to the crock pot.

2.Place the browned beef, pearl barley, carrots, celery, onion, and garlic into the crock pot.

3.Pour in the beef broth and season with thyme, bay leaf, salt, and pepper.

4.Stir to combine all the ingredients.

5.Cover and cook on low for 7-8 hours or on high for 4 hours until the beef is tender and the barley is cooked through.

6.Remove and discard the bay leaf before serving.

7.Taste and adjust the seasoning if necessary.

8.Serve hot, garnished with chopped parsley if desired.

Enjoy the deep, comforting flavors of this Brite Star Beef and Barley Stew, a hearty meal perfect for a cozy night in. With the ease of crock pot cooking, it's a stress-free way to enjoy a classic stew that's both satisfying and healthful.

23

Health Ingredients (per serving):

•Calories: Approximately 350-450 •Protein: 25-30 grams •Fat: 10-15 grams •Carbohydrates: 40-45 grams •Fiber: 8-10 grams •Sugars: Low, primarily from the natural content of the vegetables This stew combines the rich taste of beef with the hearty texture of barley and the wholesomeness of garden vegetables. Packed with protein, fiber, and essential nutrients, it's a stew that's as nutritious as it is delicious, making it a standout dish in the Brite Star Health & Fitness series.

24

Brite Star Vegetarian Black Bean Chili Servings: 2 Ingredients: •1 cup black beans, soaked overnight and drained •2 cups vegetable broth •1/2 cup tomatoes, diced •1/2 cup onion, diced •1/2 cup red bell pepper, diced •1 garlic clove, minced •1 tablespoon chili powder •1 teaspoon ground cumin •1/2 teaspoon smoked paprika •Salt and pepper to taste •Optional: Diced avocado, cilantro, or a squeeze of lime for garnish Crock Pot Instructions: 1.Place the soaked and drained black beans, tomatoes, onion, red bell pepper, and garlic into the crock pot.

2.Pour in the vegetable broth.

3.Season with chili powder, cumin, smoked paprika, salt, and pepper.

4.Stir to mix the ingredients well.

5.Cover and cook on low for 8-9 hours or on high for 4-5 hours until the beans are tender and the chili has thickened.

6.Taste and adjust the seasoning if necessary.

7.Serve hot, garnished with diced avocado, cilantro, or a squeeze of lime if desired.

This crock pot method is a wonderful "set it and forget it" solution, especially for those who enjoy hearty, flavorful meals without the meat. Delight in your homemade Brite Star Vegetarian Black Bean Chili!

25

Health Ingredients (per serving):

•Calories: Approximately 300-350 •Protein: 14-16 grams •Fat: 2-3 grams •Carbohydrates: 54-60 grams •Fiber: 14-16 grams •Sugars: Low, mostly from the natural content of the tomatoes This Brite Star Vegetarian Black Bean Chili is a hearty and satisfying dish, rich in protein and fiber without the need for meat. Black beans are an excellent source of nutrients and are known for their beneficial effects on digestive health and blood sugar regulation. The combination of spices adds a robust flavor, while the option to garnish with avocado or lime introduces a fresh, zesty element.

Brite Star Tuscan White Bean and Kale Soup Servings: 2 Ingredients:

26

•1 cup white beans (cannellini or navy), soaked overnight and drained •2 cups vegetable broth •1/2 cup kale, stems removed and leaves chopped •1/2 cup carrots, diced •1/4 cup onion, diced •1 garlic clove, minced •1/2 teaspoon dried thyme •1/2 teaspoon dried rosemary •Salt and pepper to taste •Optional: A drizzle of extra virgin olive oil or a sprinkle of grated Parmesan cheese for garnish

Crock Pot Instructions: 1.Place the soaked and drained white beans, carrots, onion, and garlic into the crock pot.

2.Pour in the vegetable broth.

3.Season with thyme, rosemary, salt, and pepper.

4.Stir to combine all the ingredients.

5.Cover and cook on low for 7-8 hours or on high for 3-4 hours until the beans are tender.

6.About 30 minutes before the end of cooking, add the chopped kale to the crock pot and stir into the soup to allow it to wilt and soften.

7.Taste and adjust the seasoning if necessary.

8.Serve the soup hot, drizzled with extra virgin olive oil or sprinkled with grated Parmesan cheese if desired.

This crock pot method is perfect for a "set it and forget it" approach, providing a wholesome and hearty meal with little fuss. Enjoy your Brite Star Tuscan White Bean and Kale Soup.

27

Health Ingredients (per serving):

•Calories: Approximately 250-300 •Protein: 15-18 grams •Fat: 2-3 grams •Carbohydrates: 45-50 grams •Fiber: 10-12 grams •Sugars: Low, primarily from the natural content of the vegetables The Brite Star Tuscan White Bean and Kale Soup is a nutritious blend of legumes and leafy greens, rich in vitamins, minerals, and fiber. White beans offer a high protein content and a creamy texture, while kale provides a bounty of nutrients, including calcium and iron. The herbs add a touch of Tuscan flavor, making this soup not only a healthful choice but also a culinary delight. .

28

Brite Star Chunky Potato Leek Soup Servings: 2 Ingredients: •2 large potatoes, peeled and diced •1 leek, white and light green parts only, cleaned and sliced •2 cups vegetable broth •1/2 cup milk or a milk alternative for a creamier texture •1 garlic clove, minced •1 tablespoon unsalted butter or olive oil for a vegan option •Salt and pepper to taste •Optional: Chopped chives or parsley for garnish Crock Pot Instructions: 1.Place the diced potatoes and sliced leeks into the crock pot.

2.Add the minced garlic and dollop of butter or drizzle of olive oil.

3.Pour in the vegetable broth and milk, and season with salt and pepper.

4.Stir to combine all the ingredients well.

5.Cover and cook on low for 6-8 hours or on high for 3-4 hours until the potatoes are tender and can be easily mashed.

6.Mash some of the potatoes directly in the crock pot with a fork or potato masher for a chunkier texture, or use an immersion blender for a smoother consistency, as desired.

7.Taste and adjust the seasoning if necessary.

8.Serve hot, garnished with chives or parsley if desired.

This crock pot method is ideal for creating comforting, homestyle meals with minimal effort. Relish the heartwarming simplicity of the Brite Star Chunky Potato Leek Soup!

29

Health Ingredients (per serving):

•Calories: Approximately 250-300 •Protein: 6-8 grams •Fat: 5-7 grams (using butter; less if using olive oil) •Carbohydrates: 45-50 grams •Fiber: 5-6 grams •Sugars: Low, mostly from the natural content of the leeks and potatoes Brite Star Chunky Potato Leek Soup is a classic, nourishing dish perfect for any day. Potatoes provide a comforting base, rich in potassium and fiber, while leeks add a subtle onion-like flavor and a host of beneficial nutrients. This soup is as satisfying and wholesome as it is delicious, making it a beloved choice within the Brite Star Health & Fitness series.

Brite Star Spicy Thai Coconut Chicken Soup Servings: 2 Ingredients:

30

•1/2 pound chicken breast, thinly sliced •1 can (14 ounces) coconut milk •1 cup chicken broth •1/2 cup mushrooms, sliced •1/2 red bell pepper, thinly sliced •1 small carrot, julienned •1 stalk lemongrass, tough outer layers removed and finely minced •1-inch piece ginger, grated •1 garlic clove, minced •1 tablespoon fish sauce •1 teaspoon sugar or honey •1/2 teaspoon red chili flakes (adjust to taste) •Juice of 1 lime •Salt to taste •Optional: Fresh cilantro and additional lime wedges for garnish

Crock Pot Instructions: 1.Place the sliced chicken, mushrooms, red bell pepper, carrot, lemongrass, and ginger into the crock pot.

2.Add the coconut milk and chicken broth.

3.Season with fish sauce, sugar or honey, red chili flakes, and a pinch of salt.

4.Stir well to combine all the ingredients.

5.Cover and cook on low for 5-6 hours or on high for 2-3 hours until the chicken is fully cooked and the vegetables are tender.

6.Stir in the lime juice just before serving.

7.Taste and adjust for salt and chili flakes if necessary.

8.Serve hot, garnished with fresh cilantro and lime wedges if desired.

Enjoy the exotic flavors of this Brite Star Spicy Thai Coconut Chicken Soup, a delightful "set it and forget it" meal that's bursting with the vibrant tastes of Thailand.

31

Health Ingredients (per serving):

•Calories: Approximately 350-400 •Protein: 25-30 grams •Fat: 20-25 grams (mostly from coconut milk) •Carbohydrates: 15-20 grams •Fiber: 1-2 grams •Sugars: 3-4 grams This Brite Star Spicy Thai Coconut Chicken Soup combines the rich creaminess of coconut milk with the aromatic flavors of lemongrass and ginger, creating a soup that's as healing as it is delicious. The chicken adds lean protein, making this dish satisfying and wholesome, while the chili flakes offer a metabolismboosting kick.

Brite Star Moroccan Chickpea and Lentil Soup Servings: 2 Ingredients:

32

•1/2 cup dried chickpeas, soaked overnight and drained •1/2 cup dried lentils, rinsed and picked over •2 cups vegetable broth •1/2 cup canned diced tomatoes •1/2 cup onion, finely chopped •1 small carrot, diced •1 celery stalk, diced •2 cloves garlic, minced •1 teaspoon ground cumin •1 teaspoon ground coriander •1/2 teaspoon ground cinnamon •1/2 teaspoon paprika •1/4 teaspoon ground ginger •1/4 teaspoon cayenne pepper (adjust to taste) •Salt and black pepper to taste •Optional: A squeeze of lemon, a dollop of yogurt, or a sprinkle of fresh cilantro for garnish Crock Pot Instructions: 1.Place the soaked chickpeas and rinsed lentils into the crock pot.

2.Add the diced tomatoes, onion, carrot, celery, and garlic.

3.Pour in the vegetable broth.

4.Season with cumin, coriander, cinnamon, paprika, ginger, cayenne, salt, and pepper.

5.Stir to ensure all ingredients are well mixed and the spices are evenly distributed.

6.Cover and cook on low for 8-9 hours or on high for 4-5 hours until the chickpeas and lentils are tender.

7.Before serving, taste and adjust the seasoning if necessary.

8.Serve hot, garnished with a squeeze of lemon, a dollop of yogurt, or fresh cilantro if desired.

This crock pot method makes it easy to enjoy a taste of Morocco in the comfort of your own home. The Brite Star Moroccan Chickpea and Lentil Soup is perfect for a "set it and forget it" approach, allowing for a flavorful and aromatic meal with minimal effort.

33

Health Ingredients (per serving):

•Calories: Approximately 350-400 •Protein: 18-22 grams •Fat: 3-5 grams •Carbohydrates: 60-65 grams •Fiber: 15-17 grams •Sugars: Low, primarily from the natural content of the tomatoes Rich in protein and fiber, the Brite Star Moroccan Chickpea and Lentil Soup is as nutritious as it is delicious. The blend of spices provides not only a burst of traditional Moroccan flavor but also boasts anti-inflammatory and antioxidant properties. This soup is a hearty, comforting meal that's sure to satisfy and nourish. and wholesome, while the chili flakes offer a metabolism-boosting kick.

Brite Star Autumn Harvest Pumpkin Soup Servings: 2 Ingredients:

34

•2 cups pumpkin puree (homemade or canned, but ensure it's 100% pumpkin) •1 1/2 cups vegetable broth •1/2 cup onion, chopped •1 garlic clove, minced •1/2 cup apple, peeled, cored, and chopped •1/2 cup light coconut milk •1/2 teaspoon ground cinnamon •1/4 teaspoon ground nutmeg •1/4 teaspoon ground ginger •Salt and pepper to taste •Optional: Roasted pumpkin seeds or a swirl of cream for garnish Crock Pot Instructions: 1.Place the pumpkin puree, chopped onion, minced garlic, and chopped apple into the crock pot.

2.Pour in the vegetable broth and coconut milk.

3.Season with cinnamon, nutmeg, ginger, salt, and pepper.

4.Stir to combine all the ingredients thoroughly.

5.Cover and cook on low for 6-7 hours or on high for 3-4 hours until the onions and apples are completely soft.

6.Use an immersion blender to blend the soup until smooth, or transfer to a blender in batches if necessary.

7.Taste and adjust the seasoning if necessary.

8.Serve hot, garnished with roasted pumpkin seeds or a swirl of cream if desired.

This crock pot method simplifies the process of making a comforting autumn soup. The Brite Star Autumn Harvest Pumpkin Soup is a creamy, flavorful dish that's perfect for crisp fall days or any time you want a taste of the season.

35

Health Ingredients (per serving): •Calories: Approximately 200-250 •Protein: 3-4 grams •Fat: 5-7 grams •Carbohydrates: 35-40 grams •Fiber: 6-7 grams •Sugars: Higher due to the natural sugars in pumpkin and apple The Brite Star Autumn Harvest Pumpkin Soup is a celebration of fall's bounty, featuring the nutritional benefits of pumpkin, which is high in vitamins A and C, fiber, and antioxidants. The spices add warmth and depth to this cozy soup, while the apple provides a subtle sweetness and additional nutrients.

" Living Healthy in Brite Star

36

The Brite Star Health & Fitness series is more than just a collection of recipes—it's a guide to a lifestyle where every meal is a cornerstone of good health. Our journey through the world of soups and stews has been an exploration of how simple, wholesome ingredients can contribute to maintaining and losing weight, repairing joints, and fostering overall wellness.

•Lean Proteins: The lean chicken and turkey used in our recipes help in maintaining muscle mass, crucial for a healthy metabolism, which aids in weight management. The amino acids provided by these proteins are also the building blocks for joint repair, supporting the body's natural healing processes.

•Legumes and Whole Grains: Fiber-rich foods like beans, lentils, and barley not only keep you feeling full longer, which is beneficial for weight control, but also provide a steady source of energy, keeping cravings at bay.

•Vegetables and Greens: Low in calories and high in nutrients, the vegetables in our soups, such as the pumpkin in our Autumn Harvest Pumpkin Soup, help in creating a calorie deficit without compromising on nutrition, making them allies in weight management. The antioxidants found in these ingredients also support joint health by reducing inflammation.

•Healthy Fats: The inclusion of healthy fats from ingredients like olive oil and coconut milk are crucial for satiety and preventing overeating. They also play a role in cushioning and protecting joint tissues.

•Broths: Our use of nutrient-rich broths provides a base for soups that are not only flavorful but also hydrating, which is essential for weight loss. Bone broth, in particular, is celebrated for its collagen content, which is beneficial for joint health and repair.

•Spices and Herbs: The carefully chosen spices and herbs in our recipes do more than add flavor—they can boost metabolism, which aids in weight loss, and offer anti-inflammatory benefits that support joint health.

Living healthily in Brite Star means embracing foods that nourish, heal, and energize. It's understanding that healthy weight management and joint repair are not about restrictive diets but about enjoying a variety of foods that are as delicious as they are beneficial. With the Brite Star Health & Fitness series, you're not just cooking—you're crafting a lifestyle where wellbeing is the main ingredient, and every meal brings you closer to your health goals.

In this Brite Star family, we're not just sharing recipes; we're sharing a path to a healthier, happier life, where food is a joyful part of a balanced, vibrant existence.

37

Brite Star Health & Fitness 38

A fun place to get healthy

The Newest Chapter in the Brite Star Universe: The Brite Star Health & Fitness Series In the spirit of growth and education that Brite Star is renowned for, we proudly announce the launch of the 'Brite Star Health & Fitness Series' by Vincent William Goett. This series is a natural extension of the Brite Star Universe, fostering a culture of health and wellness that resonates with families and individuals alike.

The 'Brite Star Books' have long been a source of values and learning, imparting life's lessons through engaging narratives. In a similar vein, the Health & Fitness series is crafted to motivate families toward a life of healthful choices and shared experiences. More than just recipes, these books encourage togetherness, teaching the art of preparing and enjoying nutritious meals in harmony.

More Than Just Books—A Movement for Good.

We're not just turning pages; we're turning a new leaf in our commitment to the Brite Star mission of education and inspiration. With a legacy of over 20 learning series and a library of more than 400 children's books, Brite Star continues to shine as a pillar of early learning and development. Our Health & Fitness series is the latest stride in our journey, guiding families to nurture both body and mind.

Discover the full spectrum of the Brite Star experience and browse our diverse selection of offerings at BriteStarWorld.com