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Olive Oil Hunter News #249

Posted on January 30, 2026February 16, 2026 by The Olive Oil Hunter

Kale Caesar Salad Recipe, Spotlight on Kale, Maximizing Kale’s Nutrients and The Warm-Up that Boosts Speed and Power

When it comes to dark leafy greens, kale occupies a heightened position thanks to its wide range of nutrients. And yet, shockingly, researchers have found that the body doesn’t absorb as many of them as hoped…unless you eat it with a healthy fat source, like extra virgin olive oil. I’m also sharing the trick to make this hearty green more tender, which also involves olive oil. It’s another reason why these two ingredients are a match made in heaven.

Kale Caesar Salad

Kale Caesar Salad
This recipe makes Caesar salad more nutrient-rich in two yummy ways: using kale instead of Romaine lettuce and replacing croutons with roasted chickpeas, which can be seasoned any way you like. Both ingredients add texture as well as taste.
Ingredients
- 1 large or 2 small bunches kale (about 10 to 12 ounces), rinsed and patted dry
- 3/4 cup extra virgin olive oil, divided use
- One 15-ounce can chickpeas
- 1/2 teaspoon coarse sea salt
- 1 teaspoon dried herbs or spices
- 1 small can anchovies (2 ounces or less) or 2 tablespoons anchovy paste
- 4 cloves garlic
- 1 tablespoon Dijon mustard
- 1 teaspoon freshly ground black pepper
- 2 tablespoons freshly squeezed lemon juice, more to taste
Directions

Step 1

Separate the kale leaves and cut out and discard the main stems. Slice the leaves into ribbons and add to a large bowl. Drizzle on 3 tablespoons of olive oil and use your fingers to massage the oil into the kale for 2 to 3 minutes. Set aside while you roast the chickpeas and make the dressing.

Step 2

To roast the chickpeas, preheat your oven to 400°F. Rinse and drain them, then place on paper towels and dry as thoroughly as possible. Transfer to a rimmed sheet pan and toss with 1 tablespoon olive oil, the salt, and your choice of herbs and/or spices. Spread them out in an even layer and roast for a total of 30 minutes or until they’re brown and crunchy, turning them every 10 minutes.

Step 3

While the chickpeas are roasting, make the dressing. In a food processor, purée the anchovies and garlic, then add the mustard, black pepper, and lemon juice; process until smooth. With the machine running, add the remaining 1/2 cup olive oil and process until emulsified. Add the 1/4 cup cheese and pulse to blend.

Step 4

Toss the kale with just enough of the dressing to lightly coat and divide among 4 bowls. Top with a generous amount of chickpeas. Serve with more cheese and the rest of the dressing.

Note: Store any leftover chickpeas on a countertop in a container with a lid that’s slightly ajar; enjoy within 2 days—they make a great snack.
Yields 4 servings

Healthy Ingredient Spotlight

Kale Varieties

Do your own taste test to see which types appeal to you most:

Curly kale with its wavy edges is the most common variety. It has very tough stems, so you’ll want to strip away the leaves before using.

Tuscan kale, also known as dinosaur and lacinato kale, is more tender than curly kale, and its leaves are not as thick. You’ll still want to remove the stems.

Red kale, also known as scarlet kale and red Russian kale, is similar to curly kale in terms of shape but has that showy color.

Baby kale is far more tender and milder in taste than mature kale. It’s often served raw as part of a mixed green salad rather than cooked.

Quick Kitchen Nugget

The Rub on Kale

Even without the stems, kale can be tough. When it first gained popularity for all its nutrients, the hunt was on to make the leaves more palatable. Rubbing them with your fingers did help soften them somewhat, but the real trick is to massage them with extra virgin olive oil for a few minutes. The oil breaks down the natural waxy coating that protects the plant from the elements, notably rain, and in turn softens the greens. This massage has a double bonus, as you’ll see from the research below.

For Your Best Health

Maximizing Kale’s Nutrients

Kale made its way to the top of most “healthiest foods” lists because it’s rich in vitamins A, B6, C, K, and folate; minerals like manganese; fiber; and important phytonutrients like carotenoids. Now for the shocker: Kale’s prized nutrients are hard for the body to absorb unless it’s eaten with a fat like olive oil, according to researchers at the University of Missouri’s College of Agriculture, Food and Natural Resources (CAFNR).

“Kale is a nutrient-rich vegetable that contains carotenoids, including lutein, α-carotene, and β-carotene, which have beneficial effects on overall health,” said Ruojie (Vanessa) Zhang, assistant professor in the Division of Food, Nutrition and Exercise Sciences at CAFNR. These compounds, along with vitamins C and E and other bioactive plant chemicals in kale, have been associated with stronger immunity, improved vision, and a lower risk of diseases including diabetes, heart disease, and some cancers. “The problem is our bodies have a hard time absorbing these nutrients because they are fat-soluble rather than water-soluble,” she said.

To find what types of prep would make carotenoids easier for the body to access, the researchers evaluated kale prepared in different ways: raw; cooked; cooked with oil-based sauce, or cooked and then served with the sauce. They used a laboratory model that mimics human digestion to assess each option.

The experiments showed that raw kale on its own resulted in very low carotenoid absorption and cooking kale slightly reduced absorption even further. But pairing it with the sauce significantly increased the amount of absorbed carotenoids, whether the kale was raw or cooked. Cooking the kale with the sauce provided the same benefit as adding the sauce after cooking.

These results highlight practical, science-backed ways to help the body take in more beneficial nutrients from produce and how you can improve everyday meals simply by changing how foods are prepared or seasoned.

“Our team is committed to advancing food science with the goal of improving human health through the development of innovative foods and technologies,” she said. “We believe impactful science can drive meaningful change in global nutrition and well-being, and we’re excited to contribute to that mission.”

Fitness Flash

The Warm-Up that Boosts Speed and Power

Whether preparing for a marathon, squeezing in an after-work gym session, or stepping onto the field for a professional game, warming up plays a crucial role in your performance.

Research from Edith Cowan University (ECU) exploring whether warm-up routines could influence exercise performance found that elevated muscle temperature improves the speed and force of muscle contractions. This effect was especially noticeable during rapid high-power movements.

“The research found that for every 1°C increase in muscle temperature, performance improved by about 3.5%, with the greatest benefits seen in rate-dependent muscle properties like speed and power, but not in maximum strength,” said lead researcher Cody Wilson, PhD.

The study assessed how different types of warm-ups influence muscular performance. Passive warm-ups relied on external heat sources, such as a heating pad or a hot shower, to increase muscle temperature without movement. Active warm-ups involved gentle activity like 10 minutes on a stationary bike or completing a lighter version of the upcoming exercise.

“While both active and passive warm-ups result in better speed and power, a lot of research shows that the warm-up exercises should be similar to the exercise you will be doing. If you are lifting weights, starting out by doing the exercise with lighter weights, because the practice actually helps us activate our muscles more and use more efficient movement patterns—the nervous system can learn on the spot,” said fellow author and PhD candidate JP Nunes.

Dr. Wilson agreed that warm-ups that resemble the main workout can support better performance outcomes: “Any warm-up is important, whether that’s just walking to the gym or doing a 10-minute cycle before your workout. But there is some indication that warm-ups not related to the exercise being performed do not have as great an effect on performance as just ‘practicing’ the performance.”

When it comes to deciding the right moment to shift from warming up to working out, ECU Professor of Biomechanics Tony Blazevich notes that there is no universal guideline. “As you are warming up, you will feel the movements become easier, and you will get more accurate and coordinated. You might even start to sweat. We often say that once you get that light sweat, you have probably raised your temperature sufficiently to start your workout. The important thing is to start moving. Whether that is with a light walk or taking a few flights of stairs. Eventually you can work up to a full workout, when a proper warm-up will have its greatest effect.”

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Kale Caesar Salad

Posted on January 29, 2026January 19, 2026 by The Olive Oil Hunter

This recipe makes Caesar salad more nutrient-rich in two yummy ways: using kale instead of Romaine lettuce and replacing croutons with roasted chickpeas, which can be seasoned any way you like. Both ingredients add texture as well as taste.

Ingredients

1 large or 2 small bunches kale (about 10 to 12 ounces), rinsed and patted dry

3/4 cup extra virgin olive oil, divided use

One 15-ounce can chickpeas

1/2 teaspoon coarse sea salt

1 teaspoon dried herbs or spices

1 small can anchovies (2 ounces or less) or 2 tablespoons anchovy paste

4 cloves garlic

1 tablespoon Dijon mustard

1 teaspoon freshly ground black pepper

2 tablespoons freshly squeezed lemon juice, more to taste

Directions

Step 1

Separate the kale leaves and cut out and discard the main stems. Slice the leaves into ribbons and add to a large bowl. Drizzle on 3 tablespoons of olive oil and use your fingers to massage the oil into the kale for 2 to 3 minutes. Set aside while you roast the chickpeas and make the dressing.

Step 2

To roast the chickpeas, preheat your oven to 400°F. Rinse and drain them, then place on paper towels and dry as thoroughly as possible. Transfer to a rimmed sheet pan and toss with 1 tablespoon olive oil, the salt, and your choice of herbs and/or spices. Spread them out in an even layer and roast for a total of 30 minutes or until they’re brown and crunchy, turning them every 10 minutes.

Step 3

While the chickpeas are roasting, make the dressing. In a food processor, purée the anchovies and garlic, then add the mustard, black pepper, and lemon juice; process until smooth. With the machine running, add the remaining 1/2 cup olive oil and process until emulsified. Add the 1/4 cup cheese and pulse to blend.

Step 4

Toss the kale with just enough of the dressing to lightly coat and divide among 4 bowls. Top with a generous amount of chickpeas. Serve with more cheese and the rest of the dressing.

Note: Store any leftover chickpeas on a countertop in a container with a lid that’s slightly ajar; enjoy within 2 days—they make a great snack.

Yields 4 servings

Olive Oil Hunter News #248

Posted on January 23, 2026January 15, 2026 by The Olive Oil Hunter

Chicken Noodle Soup Recipe, Spotlight on Parsnips, Defatting Stock, High-fat Cheese and Dementia Risk plus Fitness Trends

So many of the recipes in The Olive Oil Hunter Newsletter and my e-cookbooks call for chicken stock. Yes, there are good-quality store brands, but nothing compares to homemade. The recipe is simple, and though stock requires monitoring over four hours, one batch can make enough for many recipes. It freezes perfectly, so you’ll always have some when you need it. And with a few more ingredients it becomes a delicious meal. Also in this edition, I’m sharing a surprising study on a potential benefit of high-fat cheese and the American College of Sports Medicine’s 2026 exercise trend report, with popular ways to stay fit and active.

Chicken Noodle Soup

Chicken Noodle Soup
Often called Jewish penicillin, homemade chicken soup is soothing whether you’re feeling under the weather or just want to shake off winter’s chill. This recipe yields at least 4 quarts of stock and most of the fixings for a chicken soup dinner—that’s why I use a whole bird and not just parts.
Ingredients
- 2 pounds large carrots, trimmed, peeled, and cut into large chunks
- 6 large celery stalks, trimmed and cut into chunks
- 1 large onion, peeled and quartered
- 4 parsnips, trimmed, peeled, and cut into large chunks
- 4 fresh flat-leaf parsley sprigs
- 4 fresh dill sprigs
- 1 tablespoon coarse sea salt
- 20 black peppercorns
- One 4- or 5-pound chicken, quartered
- One 12-ounce bag of egg noodles
- Extra virgin olive oil for drizzling
Directions

Step 1

Place the vegetables and herbs in a large stockpot and add water to cover them by about 4 inches. Add the salt and peppercorns and bring to a boil. Lower the heat, cover the pot with a lid, and cook at a low boil for 2 hours.

Step 2

Add the chicken and cook for another 2 hours with the lid slightly ajar. The chicken should readily fall off the bones when done.

Step 3

Use tongs to transfer the carrots, parsnips, celery, and chicken to a large bowl; let cool slightly. Remove and discard the chicken skin and bones. Set the meat and vegetables aside.

Step 4

Strain the broth to remove the herbs, any bits of onion, and peppercorns. Return 8 cups to the stockpot and keep warm. Let the rest cool to room temperature.

Step 5

Cook the egg noodles according to package directions. When ready, strain and divide among 6 soup bowls. Add some chicken and vegetables and ladle in broth. Drizzle with olive oil and serve.

Step 6

To store the rest of the stock: Ladle the room-temperature broth into freezer-safe containers. See Quick Kitchen Nugget in my weekly newsletter for removing fat if desired. Keep what you’ll use during the coming 7 to 10 days in the fridge and freeze the rest, labeling each lid with the contents and date.
Yields 6 soup servings plus 6 to 8 quarts of stock

Healthy Ingredient Spotlight

Parsnips

Parsnips are the often-overlooked member of the carrot family, though they’re even sweeter than their orange cousin, especially when cooked—they add great richness to any broth.

High in fiber, parsnips are good sources of potassium and vitamins C and folate and have both anti-inflammatory and antifungal properties.

Look for parsnips that are firm and have a slightly off-white or ivory color—if they’ve turned yellow, they’re old. Store them in the fridge as you would carrots: in a crisper drawer wrapped in a cloth veggie bag or, if placed in a plastic bag, with a paper towel to soak up excess moisture.

To prep before using, cut off the tops and tips as needed. You can leave on the peel if it’s mostly unblemished or peel lightly as needed.

Quick Kitchen Nugget

Defatting Stock

Removing excess fat from stock doesn’t negatively affect its flavor; in fact, it can make the chicken taste more pronounced. The easiest way is to chill the stock in the fridge once it’s cooled to room temperature; wait a few hours or overnight, then use a slotted spoon to scoop out and discard the fat that has risen to the top and solidified. At this point, you can use the stock for another dish and/or freeze the containers for future use.

For Your Best Health

Say Cheese

According to a study published in the December 2025 issue of Neurology, the medical journal of the American Academy of Neurology, people who eat higher amounts of full-fat cheese and cream may be less likely to develop dementia later in life. The findings point to a connection between these foods and dementia risk, but they do not prove that eating high-fat dairy prevents dementia.

High-fat cheeses are defined as having more than 20% fat and include common types such as cheddar, Brie, and Gouda. High-fat creams generally contain 30% to 40% fat and include whipping cream, double cream, and clotted cream. In grocery stores, these products are often sold as “full-fat” or “regular” options.

“For decades, the debate over high-fat versus low-fat diets has shaped health advice, sometimes even categorizing cheese as an unhealthy food to limit,” said Emily Sonestedt, PhD, of Lund University in Sweden. “Our study found that some high-fat dairy products may actually lower the risk of dementia, challenging some long-held assumptions about fat and brain health.”

The research team analyzed dietary and health data from 27,670 adults in Sweden. At the beginning of the study, participants were an average of 58 years old. They were followed for about 25 years, during which time 3,208 people were diagnosed with dementia.

To track eating habits, participants recorded everything they consumed over the course of one week. They also answered questions about how frequently they ate specific foods during the previous several years and discussed their food preparation methods with researchers.

One part of the analysis focused on the daily consumption of high-fat cheese. Researchers compared people who ate 50 grams or more per day with those who ate less than 15 grams per day. Fifty grams of cheese is roughly equal to two slices of cheddar or about half a cup of shredded cheese and is approximately 1.8 ounces. A typical “recommended” serving of cheese is 1 ounce.

By the end of the study period, 10% of participants who ate higher amounts of high-fat cheese had developed dementia compared with 13% of those who ate less. After accounting for differences in age, sex, education, and overall diet quality, the researchers found that higher cheese consumption was associated with a 13% lower risk of dementia.

When specific forms of dementia were examined, the association was strongest for vascular dementia. People who consumed more high-fat cheese had a 29% lower risk of developing this type.

The researchers also observed a lower risk of Alzheimer’s disease among participants who ate more high-fat cheese, but this pattern was only seen in those who did not carry the APOE e4 gene variant, a genetic risk factor for Alzheimer’s.

The study also looked at the consumption of high-fat cream. Researchers compared people who consumed 20 or more grams per day with those who did not consume any. Twenty grams is about 1.4 tablespoons of heavy whipping cream. A recommended serving is about 1-2 tablespoons.

After making similar adjustments for health and lifestyle factors, the researchers found that the daily consumption of high-fat cream was linked to a 16% lower risk of dementia compared with consuming none.

Not all dairy foods showed the same relationship with dementia risk. The researchers found no association between dementia and the consumption of low-fat cheese, low-fat cream, high- or low-fat milk, butter, or fermented milk, which includes yogurt, kefir, and buttermilk. “These findings suggest that when it comes to brain health, not all dairy is equal,” said Dr. Sonestedt. “While eating more high-fat cheese and cream was linked to a reduced risk of dementia, other dairy products and low-fat alternatives did not show the same effect. More research is needed to confirm our study results and further explore whether consuming certain high-fat dairy truly offers some level of protection for the brain.”

One limitation of the study is that all participants lived in Sweden, which means the results may not apply to people in other countries. Dr. Sonestedt noted that dietary habits differ between regions. In Sweden, cheese is often eaten uncooked, while in the United States, cheese is frequently heated or eaten alongside meat. Because of these differences, she emphasized that similar studies should also be carried out in the United States.

Fitness Flash

Exercise: Trending Up

The American College of Sports Medicine (ACSM) recently published its latest fitness trends forecast based on a survey of 2,000 clinicians, researchers, and exercise professionals in the fitness industry in the ACSM Health & Fitness Journal.

“We’ve seen dramatic changes in fitness trends over the last two decades, and this milestone gives us a long-term perspective of how the field has evolved and impacted health and fitness,” said Cayla R. McAvoy, PhD, ACSM-certified exercise physiologist, and lead author of 2026 ACSM Worldwide Fitness Trends: Future Directions of the Health and Fitness Industry.

Survey findings offer both snapshots of current practices and insights into new priorities and growth areas across the health and fitness industry. Here are the top 10 trends for 2026.

1. Wearable technology. This continues to evolve, with advanced biosensors now capturing indicators such as fall or crash detection, heart rhythm, blood pressure, blood glucose, and skin temperature. These are particularly important for a wide demographic, ranging from patients in rehabilitation and fitness beginners to athletes and aging adults.

“Wearable technology is a powerful tool to track fitness and health. While some data is useful and accurate, some metrics may be experimental or unreliable. Data is often useful for tracking patterns or changes over time, and certified exercise professionals can provide support on how to interpret the information.”—Sarah M. Camhi, PhD, FACSM, ACSM-EP

2. Fitness programs for older adults. The baby boomer generation includes 73 million Americans, all of whom will be over age 65 by 2030, intensifying the demand for age-appropriate evidence-based exercise options. According to the 2023 IHRSA US Health & Fitness Consumer Report, adults 65 and older were visiting gyms and studios more often than any other age group.

“Physical activity is especially critical for older adults, as evidence consistently links regular exercise to the prevention and management of age-related conditions. Effective programs should be safe, enjoyable, and designed to enhance functional capacity in activities of daily living.”—Jennifer Turpin Stanfield, MA, ACSM-EP

3. Exercise for weight management. This trend now includes increases in the use of obesity management medications such as GLP-1 RA. Exercise remains essential to long-term weight management by supporting lean mass, physical function, and metabolic health. Research shows that individuals who continue to exercise during pharmacologic treatment maintain greater fat loss and preserve more lean mass after stopping medication than those using medication alone.

“Weight loss drugs may reduce muscle, which can harm health. Exercise may preserve muscle, boost strength, and improve physical function, but research is still ongoing.”—Dr. Camhi

4. Mobile exercise apps. These deliver on-demand, scheduled, live-streamed, or recorded workouts, offering users the convenience and flexibility to exercise anytime, anywhere. In 2024, more than 345 million people used fitness apps, generating more than 850 million downloads. Mobile apps can promote exercise adherence by offering convenience, structure, and self-monitoring tools.

“The widespread use of smartphones and wearables has made mobile exercise apps highly accessible. These apps can track activity, support goal setting, provide on-demand classes, and facilitate social competition, making them a promising tool for promoting regular physical activity. Their overall effectiveness, however, depends on user engagement and program quality.”—Ms. Stanfield

5. Balance, flow, and core strength. This trend is a key component of a balanced fitness regimen, bridging movement quality and mental well-being.

“Building strength in the core, improving balance, and engaging in mindfulness-based training are key to overall movement quality, injury prevention, and long-term health.”—Rachelle Reed, PhD, ACSM-EP

“Pilates, yoga, and core training are resonating across generations. Their popularity reflects a broader industry shift toward longevity, holistic health, and mind-body integration.”—Dr. McAvoy

6. Exercise for mental health. Each year in the US, more than one in five adults report experiencing a mental health condition, reinforcing the importance of movement-based strategies that support emotional well-being. Certain formats may be especially appropriate: Resistance training reduces depressive symptoms, while low-intensity mindfulness-based formats such as yoga may offer additional value for stress reduction and emotional well-being.

“Regular exercise is one of the most effective strategies we have to improve mental health, build emotional resilience, and enhance overall well-being. Its impact could rival some traditional clinical interventions and is certainly a strong supportive intervention. This holds true not only for the general population, but also for vulnerable groups such as pregnant women, youth, and older adults.”—A’Naja M. Newsome, PhD, ACSM-CEP, EIM

7. Traditional strength training. Despite its benefits, fewer than 30% of US adults meet the recommended guidelines for muscle-strengthening activity. Resistance exercises use free weights such as barbells, dumbbells, and kettlebells to improve muscular strength, endurance, and function. Strength training plays a key role in maintaining bone density, metabolic health, and mobility across the lifespan.

“Strength training has been thoroughly researched and has gained significant popularity as one of the most effective fitness strategies due to its proven effectiveness, safety, and appeal to individuals of all ages and fitness levels.”—Alexios Batrakoulis, PhD, FACSM, ACSM-EP, ACSM-CPT

8. Data-driven technology. More than 70% of wearable users have reported applying their output data to inform exercise or recovery strategies, and exercise professionals can use biofeedback to tailor intensity, assess readiness, and reduce the risk of overtraining.

“Real-time physiological data, such as heart rate variability and sleep patterns, is shaping how people train and recover. These tools allow for more personalized adjustments that improve results and reduce injury risk. The key is translating complex numbers into clear, actionable guidance.”—Dr. McAvoy

9. Adult recreation and sports clubs. This trend reflects growing interest in activities that combine fitness with fun, flexibility, and social connection outside traditional gym settings. By emphasizing enjoyment, camaraderie, and consistent participation, adult recreation and sports clubs may help reduce barriers to exercise and improve long-term adherence.

“Pickleball, running clubs, and adult leagues are bringing people back to exercise in fun, social ways. These activities are about connection as much as they are about fitness.”—Dr. McAvoy

10. Functional fitness training. The “fitness is function” movement includes strength, power, mobility, and endurance and is designed to improve physical performance in real-world activities. Programs often emphasize movements that transfer directly to daily life or a sport.

“Functional fitness marks a shift toward movement-based health, supporting independence in older adults, translating strength into everyday capability, and reinforcing the preventive power of exercise. It is not just a trend, but a cornerstone of exercise prescription.”—Dr. Newsome

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Chicken Noodle Soup

Posted on January 22, 2026January 27, 2026 by The Olive Oil Hunter

Often called Jewish penicillin, homemade chicken soup is soothing whether you’re feeling under the weather or just want to shake off winter’s chill. This recipe yields at least 4 quarts of stock and most of the fixings for a chicken soup dinner—that’s why I use a whole bird and not just parts.

Ingredients

2 pounds large carrots, trimmed, peeled, and cut into large chunks
6 large celery stalks, trimmed and cut into chunks
1 large onion, peeled and quartered
4 parsnips, trimmed, peeled, and cut into large chunks
4 fresh flat-leaf parsley sprigs
4 fresh dill sprigs
1 tablespoon coarse sea salt
20 black peppercorns
One 4- or 5-pound chicken, quartered
One 12-ounce bag of egg noodles
Extra virgin olive oil for drizzling

Directions

Step 1

Place the vegetables and herbs in a large stockpot and add water to cover them by about 4 inches. Add the salt and peppercorns and bring to a boil. Lower the heat, cover the pot with a lid, and cook at a low boil for 2 hours.

Step 2

Add the chicken and cook for another 2 hours with the lid slightly ajar. The chicken should readily fall off the bones when done.

Step 3

Use tongs to transfer the carrots, parsnips, celery, and chicken to a large bowl; let cool slightly. Remove and discard the chicken skin and bones. Set the meat and vegetables aside.

Step 4

Strain the broth to remove the herbs, any bits of onion, and peppercorns. Return 8 cups to the stockpot and keep warm. Let the rest cool to room temperature.

Step 5

Cook the egg noodles according to package directions. When ready, strain and divide among 6 soup bowls. Add some chicken and vegetables and ladle in broth. Drizzle with olive oil and serve.

Step 6

To store the rest of the stock: Ladle the room-temperature broth into freezer-safe containers. See Quick Kitchen Nugget in my weekly newsletter for removing fat if desired. Keep what you’ll use during the coming 7 to 10 days in the fridge and freeze the rest, labeling each lid with the contents and date.

Yields 6 soup servings plus 6 to 8 quarts of stock