Bowl of Butternut Squash Soup

Butternut Squash Soup-great way to fill up and not out

This soup is creamy, delicious and nutritious.  It’s perfect for lunch, dinner or a great beginning to a Thanksgiving meal.

Butternut squash is low in calories and high in vitamin A, C and fiber.  The jalapeno adds a nice kick but you can leave it out if you prefer a mild taste.

The recipe is for a 2lb butternut squash, if you ed up with a lighter or heavier one, simply reduce or increase the ingredients.  The soup is very forgiving, it will taste good regardless if proportions are not accurate.   Serve it with a slice of crusty bread.

 

 

 

 

 


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Baked Tortilla & Pita ChipsThese chips are more nutritious and lower in calories than regular chips.  They are higher in fiber,  lower in fat and salt and are a third of the cost of regular tortilla chips.  They are so easy to make that it’s a great recipe to make with your kids.

For Video click:  HERE

 

Ingredients:

3 corn tortilla, cut into quarters

3 whole wheat pita bread, cut into quarters

Olive or canola oil spray

salt

cayenne pepper or smoked paprika or any other spices you like

 

Directions:

1. Preheat oven to 375 degrees Fahrenheit.

2.  Place toritlla and pita pieces on a baking sheet, in a single layer.

3.  Spray with oil and sprinkle with salt and spices.

4.  Turn over and spray over side with oil and add spices.

5. Bake for about 15 to 20 minutes, checking periodically.  Half way through baking turn chips around.  Take out of oven when golden brown and crispy.  Serve with hummus or tomatillo salsa


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HummusThis is a very basic and easy Hummus recipe.  If you want to make it more interesting, add your own spin by combining any of the following ingredients:

chopped cilantro

chopped jalapeno

chopped chipotle chiles

chopped parsley

chopped roasted bell peppers

Zaatar (spice mixture)

 

For video click here: How to Make Hummus

 

 

Ingredients:

2 cups of cooked garbanzo beans

3 garlic cloves, peeled

1/2 tsp salt

1/3 cup tahini (sesame paste)

juice of 1 lemon

1/4 to 1/2 cup of water, if needed

small diced tomato, for garnish

 

Directions:

1.  Place all ingredients, except for the tomato, into a food processor and mix until creamy.  If needed, gradually add water.  It should be a smooth, not-to-thick consistency.

2. Garnish with diced tomato and some olive oil.   Serve with baby carrots, cucumber sticks or baked pita chips.


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Bowl of beansBeans are a superfood.  Beans are packed with heart healthy protein, phytochemicals, iron, zinc and fiber.  In addition to the nutritional benefits, beans are inexpensive and so versatile.  You can use beans in soups, salads, dips and as a burger substitute.

This recipe is a basic recipe you can use on a variety of beans. You can add your own twist by adding spices and herbs. If you don’t know what to do with an entire pot of beans, you can freeze it into smaller portion sizes and defrost as needed.

Homemade beans are MUCH lower in sodium and taste so much better than canned beans.  Make them on a Sunday and you will have a delicious pot of beans and a healthy protein choice for the week.

 

For video click here:  How to Make Beans



 


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Crusty BreadThis recipe is adapted from Jim Lahey, owner of the Sullivan Street Bakery in New York City. It only requires three ingredients: flour, yeast and salt.  There is no kneading but does require some patience.  The dough requires 12 to 18 hours of rising time (preferably 18 hours) but it is so worth it!   This bread is so good, no one will believe you made it yourself.  I also have a version using whole wheat flour which I called EZ Wheat Bread.

For Video, click here


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Easy and delicious recipes that are good for you.  See Video intro below.


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