As the New Year comes around, I always like to make a big batch of vegetable soup that I can portion and keep in my freezer for quick meals that just require a simple reheat. I try to keep things healthy, but I never skip out on any opportunity to add flavor. For this year’s batch, I am inspired by the classic Italian style white bean and escarole soup, but I added a few of my favorite ingredients to help boost the vegetable content.

Brothy Greens and Beans with ParmesanServes 4
2tbsp (30 ml) olive oil
2 shallots, diced
2 cups (475 ml) mushrooms, diced, kosher salt and freshly ground black pepper
4 cloves garlic, minced or grated 1 15 oz (425 g) can crushed San Marzano tomatoes
4 cups (950 ml) chicken or vegetable stock 1 15oz (425 g) can cannellini beans, rinsed and drained
2 small bunches (10 - 12 oz, 280 – 340g) hearty greens, such as kale or escarole, sliced into strips

For Finishing ½ lemon 2 oz (56 g) parmesan cheese, freshly grated

Instructions

1. Place a Dutch oven or wide pot over medium heat and add oil. When oil is shimmering, add shallots and mushrooms; season and sauté until aromatic and lightly golden, about 6 – 9 minutes. Stir in garlic and cook until aromatic, about 1 minute.
2. Deglaze pan by adding a little stock and using a wooden spoon to scrape the bottom of the pan, lifting up the brown bits. Stir in tomatoes, remaining stock, and beans. Season and bring to a gentle simmer, cooking for about 8 - 12 minutes, until vegetables are tender. Add greens, one big handful at a time, stirring gently and giving time to wilt before adding the next handful.
3. Once all vegetables are tender, remove pot from the heat and stir in a handful of parmesan and a drizzle of lemon juice; taste and adjust to your liking.

This gumbo is the one-pot dish you will enjoy when the weather calls for comfort food. This recipe will walk you through the steps of making a roux, which will guide the texture and flavor of your finished dish. Once you learn how to make a roux, you will find yourself using it to thicken sauces, braises, and stews. Enjoy!

Chicken & Sausage Gumbo

Serves 4

⅔ cup (150 ml) vegetable oil

1 cup (237 ml) AP flour

12 ounce (340g) andouille sausages , sliced into rounds

1 lb (453g) boneless, skinless chicken thighs, diced into medium chunks

1 bunch celery, diced

1 green bell pepper, diced

1 large yellow onion, diced

2-3 cloves garlic, minced

1-2 tablespoons (15 – 30ml) Cajun seasoning (no-salt added)

6-8 cups (1.5 – 2L) chicken stock

Instructions:

1. In a large, heavy bottom stock pot combine flour and oil. Cook on medium-low heat, stirring constantly for 30 - 45 minutes; when finished, it should be as dark as chocolate and have a soft consistency.
2. In a separate skillet on medium-high heat place the sausage slices in one layer in the pan. Brown them well on one side, about 2 minutes, and flip each over onto the other side to brown. Remove to a plate.
3. Season the chicken with kosher salt and black pepper and place in the skillet, in a single layer, and brown on one side. When deeply browned, 3 - 4 minutes, flip and brown on the other side. Remove to the plate with the sausage.
4. Turn the skillet down to medium and add onions, peppers and celery. Cook until soft and translucent, about 5 minutes. Add garlic and Cajun seasoning and cook for 30 - 60 seconds, stirring continuously. Add in chicken stock, chicken, and sausage. Turn the heat up to high to bring the stock up to a boil, then reduce to a low simmer. When the gumbo is simmering, whisk in the roux and cook 3 - 4 minutes. 

Don’t miss out on this opportunity to find your new favorite drink! Join us on Tuesday, January 14^th from 11:30 a.m. - 2:00 p.m. in the 12^th floor Lounge to sample Culture Pop’s flavorful probiotic soda from the vendor Big Geyser. Culture Pop's sodas are available for purchase in the Grab ‘n Go’s.  

Premise Health operates the UBS onsite health center. They will be hosting a tabling event on  Wednesday, January 15^th  from 11:30am – 1:30pm in the 12^th floor Lounge. This month’s theme is “New Year, New You: Prioritize Your Health in 2025!”. Be sure to get a jumpstart on the new year by joining us. No pre-registration is required.

• January’s Superfood: Citrus Fruits

• A superfood is a food that is nutrient-dense and provides large quantities of vitamins, minerals and antioxidants. Citrus fruits fit this classification because they are rich in B and C vitamins, potassium, phosphorous, magnesium and copper. Citrus fruits were one of the first fruits to showcase the connection between diet and disease prevention!
• For January, many whole citrus fruits will be available for you to enjoy, including satsuma mandarins, kumquats, clementines, cara cara oranges, and sumo citrus.

• Get a taste for wellbeing and partake in the cafeteria’s special limited edition “Healthier for Longer” menu, which will include Better For You picks.

• Better For You picks consist of breakfast items under 400 calories, lunch items under 600 calories, and snacks under 250 calories. They can be easily identified throughout the cafeteria by seeking out one of these icons on the item’s label:

• Please click the link below for more information about the Better For You Program: https://rivercafes.com/wellness/betterforyou

• Join us on Wednesdays at 12:30pm for our virtual wellness classes where we focus on all aspects of health and well-being. Please register using the links below.

• January 22: Citrus Tasting Parfait Bowls
• January 29: Fueling Fitness: Protein Timing and What to Eat Before a Workout

• Healthier for Longer Chef Table, January 27^th from 11:30 a.m. – 2:30 p.m.

• Herb Roasted Black Bass, Lobster Nage, Beluga Lentils, Edamame, Chives, Saffron Braised Fennel, Sauteed Brussels Sprout Leaves, Lemon Infused Extra Virgin Olive Oil

In addition to nourishing your body, be sure to fuel your mind by joining UBS’s expert-led sessions to boost your wellbeing. Whether it's managing stress, improving your sleep, or cultivating healthier habits, there is an online session for everyone! For more information or to register for a session, please visit goto/wellbeingevents

Teams of 2 – 4 employees will compete to see who can complete a set of Escape Room challenges the fastest. Join us for a thrilling adventure guaranteed to sharpen your problem solving skills and ability to think quickly under pressure. The members of the winning team will receive a prize. The event will take place on Thursday, January 16^th from 4:00 p.m. – 5:00 p.m. in the 12^th floor Lounge. Please be sure to have each member of the team register individually using the link below. Registration:
Sign Up Here

Our Grab ‘n Go’s continue to delight and surprise us all month long with several tasty offerings. Don’t miss out on these special events! January 14^th: National Pastrami Day Pop Up (11:30 a.m. – 2:30 p.m.)

• Enjoy a delectable pastrami sandwich

• Four mini apple hand pies with optional caramel drizzle and whipped cream

• Mouth-watering blueberry pancakes will be served as specialty breakfast buffet item

Take a break from your computer and join us for some board games and puzzles in the 12^th floor Lounge on Thursday, January 30th. We will have an assortment of fun games available for your enjoyment onsite from 4:00pm – 5:00pm. No prior registration is needed

January 21^st: Celebrating Martin Luther King Jr. Day with a Chef’s Table·Shrimp & Grits prepared with leeks, bacon, and collard greens

January 28th: Celebrating Lunar New Year with a Global Buffet·General Tso's Chicken·Char Sui Pork·Edamame Dumplings·Vegetable Lo Mein·Stir Fried Sesame Long Beans & Peppers·Daikon Radish Slaw·Ginger Sesame Snow Peas·Bok Choy, Cabbage & Radish Salad

January 29^th: Lunar New Year Chef’s Table

• January 13^th: Savory Kimchi Sesame Pancakes
• January 17^th: Chocolate Chip Cookies, Upgraded
• January 30^th: Lunar New Year Braised Pork Meatballs
• January 31^st: Hot Chocolate From Scratch: Classic & Flavored

Use this link to view more of our virtual Cooking School classes: Cooking School

New Year Goal-Setting

The New Year often brings a wave of motivation to embrace healthier habits, especially when it comes to diet. While it’s tempting to jump into a restrictive plan, sustainable changes are more effective for long-term wellness. Here are some tips to kick off your New Year with a balanced approach:

1. Set Realistic Goals: Instead of focusing on quick fixes, aim for small, achievable goals. For example, start by incorporating one extra serving of vegetables into your meals each day or switching sugary drinks for water or herbal teas.
2. Embrace Balance, Not Deprivation: A healthy diet doesn’t mean cutting out all your favorite foods. You do not need to jump on the latest fasting trend to be healthy. Focus on eating regular meals in moderation—allow yourself occasional indulgences while prioritizing nutrient-dense foods like fruits, vegetables, lean proteins, and whole grains.
3. Practice Mindful Eating: Slow down and savor your meals. Pay attention to hunger and fullness cues, and try not to eat out of boredom or stress. Mindful eating can help you build a better relationship with food. 4. Plan and Prep: Busy schedules can derail even the best intentions. Dedicate time each week to meal planning and prepping to make healthy choices more accessible throughout the week.
5. Celebrate Progress: Acknowledge and celebrate your small victories. Whether it’s drinking more water, cooking more meals at home, or simply feeling more energetic, these wins keep you motivated. Final Thoughts: New Year’s resolutions don’t have to feel like a chore. By focusing on balance, mindfulness, and achievable changes, you can create a sustainable path to health that lasts far beyond January. Here’s to a happy, healthy 2025!