How to Stop Snacking + Veggie-packed Kale & Cannellini Soup

How to Stop Snacking + Veggie-packed Kale & Cannellini Soup

If you are snacking more than usual lately, and you want to learn how to stop snacking, or how to snack less, I have you covered! But you might be surprised by the answer. Instead of asking yourself How do I stop snacking?, a more enlightening question might be Why am I snacking? 

The next time you find yourself thinking about a snack, stop and ask yourself: Why do I want a snack?  

Answer honestly.

After you respond, ask yourself again. Why do I want a snack? Sit with that question and see what comes up. Then ask again. Why do I want a snack? You don’t have to share this with anyone; just get honest with yourself. Why do I want a snack? Keep peeling back the layers and see what you uncover. 

Sometimes we snack because we’re bored. Other times we snack because we’re hungry. Maybe we just want to chew something. Sometimes we snack because we’re anxious, overwhelmed, stressed, sad, or disappointed, and snacking makes us feel temporarily better. Sometimes we snack because we feel like we “deserve” it. Sometimes we snack because we’re craving something. There are times we snack on autopilot, and we don’t know why we’re snacking. Sometimes we snack as a form of procrastination or entertainment. 

Snacking isn’t a bad thing. It’s just not all that necessary once we’re adults. If you’re trying to release weight, snacking isn’t helping with that, even if you are eating “healthy” snacks. “Healthy” is relative, and so is the amount of food that constitutes a snack. 

Here’s an easy way to think about this. 

There’s a physiological need for food, and then there’s drama. 

If you’re legit hungry, you have a physiological need for food and it’s either time to eat a full meal, or you didn’t eat enough at your last meal and your body needs more fuel. Super easy to solve. 

All the rest is drama. When this happens, your job is to pay attention and experience whatever feelings come up when you don’t snack. And trust me, the feelings will come up. When you have an urge to snack and don’t act on that urge, feelings will wash over you like water rushing over Niagara Falls. 

It will be very obvious. 

All you have to do is be open to sitting with those feelings. You can close your eyes and visualize where the feelings are in your body. You can describe them to yourself. You can write them down. You can courageously meet them with an open heart. You can be present without judgment or cruelty. You can greet them like you would greet a dear friend. And then you can witness the feelings start to dissipate. 

Afterward, you might still want a snack, or you might not. It doesn’t matter.

The important thing is you did the work of feeling your feelings instead of eating to escape your feelings. You sat with yourself long enough to get uncomfortable. You paid attention and were present. You learned something about yourself. You faced the drama and survived without snacking. 

Keep in mind that this isn’t a one-and-done type of thing. Every time you want a snack, go through this process and ask yourself: Why do I want a snack?

If it’s a physiological need for food, recognize that you may need to start eating bigger meals at meal time. If it’s drama, sit with your feelings and let them all come up without reaching for food. 

Do this often enough, and you will become someone who doesn’t even think about snacking. You just eat, feel, slay, repeat.

How to Stop Snacking + Veggie-packed Kale & Cannellini Soup

Veggie-packed Kale & Cannellini Soup

Makes about 6 cups
Author: Molly Patrick


  • 2 tablespoons nutritional yeast
  • ½ tablespoon dried oregano
  • 1 teaspoon salt
  • ½ teaspoon dried marjoram
  • ¼ teaspoon black pepper (about 10 turns)
  • ¼ teaspoon onion powder
  • ½ cup red onion, diced (65 g)
  • 1 cup yellow bell pepper, diced (150 g)
  • 1 teaspoon garlic, minced
  • 3 cups water (705 ml)
  • 1 cup green zucchini, diced (140 g)
  • ¼ cup tomato paste (60 g)
  • cups canned diced tomatoes, including juice
  • cups canned cannellini beans, drained and rinsed
  • 1 cup frozen peas (135 g)
  • 2 cups baby kale, chopped and lightly packed (60 g)
  • 1 tablespoon coconut aminos
  • 3 tablespoons basil, chopped
  • 2 tablespoons parsley, chopped
  • 1 tablespoon lemon juice


  • In a small bowl, stir together the nutritional yeast, oregano, salt, marjoram, black pepper, and onion powder. Set aside for now.
  • In a large stockpot over medium-high heat, add the onion, yellow bell pepper, and garlic and saute for 6 minutes, adding a splash of water and stirring if the veggies begin to stick.
  • Add the water, zucchini and tomato paste and stir until the tomato paste dissolves. Bring to a boil over high heat, then reduce the heat to medium-low and simmer for 10 minutes, with a lid on the pot at an angle
  • Stir in the diced tomatoes (including the juice), cannellini beans, peas, kale, coconut aminos, and the spice mixture you set aside earlier. Simmer for 5 more minutes, uncovered, then add the basil, parsley, and lemon juice and remove from the heat.
  • Serve and enjoy!

Wishing you a happy week. May it be filled with feeling.


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Our Sweary Saturday Love Letters are written by our ex-boozer, ex-smoker, plant-loving co-founder, Molly Patrick.


  1. Christine Hoffmann RN, CDCES on April 17, 2021 at 11:09 am

    5 stars
    Best blog post ever, and I have read so many over the years. Thank you.

    • Molly Patrick on April 18, 2021 at 4:19 pm

      I’m so glad you enjoyed it!

  2. Monica L Carten on April 17, 2021 at 1:23 pm

    Oh wow this looks awesome and such a good way for me to start “embracing” beans. I have struggled with eating them for years!

    Thank you!

    Valencia, Spain

    • Molly Patrick on April 18, 2021 at 4:17 pm

      Keep us posted! This soup is super yummy.

  3. Joelle on April 18, 2021 at 12:16 am

    Thank you, just by reading it, tears come… So true, so simple and such a good approach. Thank you again

    • Molly Patrick on April 18, 2021 at 4:17 pm

      Aww, I’m so glad this spoke to you.

  4. Joan Lazaunik on April 18, 2021 at 8:13 am

    So, my comment is about body hair based on Molly’s reference in part two of batching tips! I’m not great with technology so I probably could have found a better place to comment, but that would take about an hour out of my batching day! Years ago I used a tortuous device called the Epilady that plucked hairs from your legs by the dozens! ? but you get used to it and the stubble goes away and the frequency diminishes. Bottom line, I have not had hair on my legs from the knees down for 30 years! No shaving for me, ever! Well worth it. So then Molly, I did splurge on the laser armpit hair removal. My recommendation, go for it! Just do your research and go to a reputable person. I went to a dermatologist office not a salon.

    • Molly Patrick on April 18, 2021 at 4:17 pm

      Noted! Thanks for the recommendation!

      • Golu on April 19, 2021 at 12:47 pm

        5 stars
        Wow! Looks awesome, I am gonna try tonight ?
        Thank you for sharing! Always Love your blogs ?
        Thank you!

  5. Carin on April 25, 2021 at 12:47 pm

    Great recipe! This was a yummy and filling soup, easy to make. Thank you!

  6. Jessica on July 13, 2021 at 9:23 am

    Great topic and info.This process works for when you are craving a drink as well!

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