It's hard to believe we are already at the end of our Soup Connection experience! We hope you have enjoyed the soups, and the fun nutrition messages we have shared with you each week. We are ending this soup season with our Southwestern White Bean Chili, featuring a delicious blend of beans, peppers, and tasty spices. 

We kicked off the year with testing your skin carotenoid levels, and we will be doing your follow-up scan this week to determine if our veggie-packed concoctions have raised your carotenoid levels! 

Take a minute to view our short video to refresh your memory on carotenoids: 

What are Carotenoids?

Carotenoids are a range of pigments found in fruits and vegetables, ranging from orange, yellow and red. Not only do they protect the plant during photosynthesis, but it is thought they serve a protective function in humans as well. 

The three categories of carotenoid containing foods are:

1. Green fruits and vegetables, such as green beans, Lima beans, broccoli, Brussels sprouts, kiwi fruit, and spinach. 
2. Yellow/Red fruits and vegetables. such as apricots, cantaloupe, carrots, pumpkin, and sweet potatoes.
3. Yellow/Orange fruits and vegetables, such as mango, papaya, peaches, prunes, acorn squash, oranges, and other winter squashes. 

A Note on Absorption ... 

To be able to absorb carotenoids in the food we eat, we must eat fat with them. An example of this would be using an oil based dressing with a spinach salad. Cooking and grinding carotene rich foods also increases the ability to absorb them.

A Note on Storage ...

Carotenoids are stored in fat cells, epithelial tissues, and other organs. Certain carotenoids are found in higher concentration in certain tissues and organs, such as lutein and zeaxanthin found in high concentrations in the retina of the eye.

A look back at interpreting your score:

• A lower level indicates you need to increase your consumption of fruits and vegetables to get adequate healthful nutrients. 
• An average level indicates you are consuming an adequate amount of fruits and vegetables; but slipping more fruits and vegetables into your meals would be beneficial. 
• A higher level indicates you are eating high carotenoid fruits and vegetables. Make sure you are eating a good variety... and keep up the good work! 

Very Low	Average	Very High
0 - 10,000	20,000 - 30,000	40,000 - 50,000

How can I improve my score?

The best way to increase your score is to eat more fruits and vegetables! By consuming 5 or more servings of fruits and vegetables each day that are rich in carotenoids, your carotenoid score would likely improve.

Make it a Meal

To complement this soup, you could add a fresh side salad with grilled chicken, spinach, strawberries, mandarin oranges, and walnuts.

Last, we sincerely Thank You! for taking part in our Soup Connection CSA and for taking the time to participate in our learning activities each week. 

We wish you all the best ahead ... and look forward to seeing you next time!

Southwestern White Bean Chili

Yield: 8 quarts

Ingredients:

• 2 T olive oil
• onions, diced (700 grams)
• garlic, minced (20 grams)
• green peppers, diced (350 grams)
• red peppers, diced (350 grams)
• jalapenos, diced (200 grams)
• carrots, diced (400 grams)
• 16 cups broth
• beans, white, cooked (2920 grams)
• corn (920 grams)
• 2 tsp cumin
• 2 tsp coriander
• 2 tsp chili powder
• 1 cup cilantro (fresh), chopped
• 2 tsp salt

Directions:

1. In a large pot, saute onion in olive oil for 10-15 minutes, or until VERY translucent.
2. Add garlic, bell peppers and jalapenos. Saute 5 minutes.
3. Add broth, beans and corn. Add cumin, coriander and chili powder. Bring to a boil, reduce heat and simmer 15 minutes.
4. Add cilantro. Adjust salt and pepper if necessary.