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Recipe: Roasted Squash Soup

Roasted Squash Soup

Last night, Dennis & I attended our neighborhood Crime Watch Patrol pot-luck dinner. I made a delicious roasted squash soup that became quite a hit. In response to the requests for the recipe, I am posting the following “non-recipe” recipe. You’ll understand why I am calling it a “non-recipe” in a moment.

Ingredients:

winter squash
onions
olive oil &/0r coconut oil (you can use butter or any other oil you choose)
coconut milk (if possible, please use organic coconut milk.)
water &/or vegetable or chickenbroth
sea salt
black pepper
red pepper flakes
saffron seasoning powder
curry seasoning powder

Notice that you don’t see any amounts listed. That’s why it’s a “non-recipe”. You can decide exactly how much of each ingredient you want to add. I made a HUGE pot of soup (4 quarts). For that amount of soup, I used 2 medium sized butternut squash, three large acorn squash and two very large onions. I also used a full can of coconut milk. I also used water instead of the vegetable or chicken broth).

Here is the method:

Preheat the oven to 400.
Wash and cut each squash lengthwise.
Remove the seeds. These can be washed and dried for later roasting, if you desire.
Rub each piece of squash with a little bit of olive oil
Place flesh side down onto a baking tray or Pyrex
Roast until they are soft and easily punctured by a fork or toothpick. (Approximately 45 minutes)
Remove from the oven and allow them to cool to room temperature.
While the squash is in the oven, saute the onions (which have been chopped) in oilve oil and/or coconut oil (I use a combination) until they are caramelized.
Allow the onions to cool to room temperature.
Remove the flesh from the squash and add to a food processor or blender.
Add the sauteed onions
Add just enough water &/or vegetable broth to the blender or processor to make a thick, pourable paste.
Transfer the contents into a soup pot and cook over a low flame.
Add enough coconut milk to make it creamy. You can also add additional water and/or broth to make it the perfect consistency for YOU.
Season with the sea salt, saffron powder, curry powder, red pepper flakes and black pepper (to taste).
Allow it to simmer for at least 15 minutes so that the flavors can really shine through.
Serve it hot and ENJOY!

Middle-Eastern Style Lentil Soup

December 10, 2011

Middle-Eastern Style Lentil Soup

Yield: 4-6 servings

Ingredients

2 Tbsp. extra-virgin olive oil
2 large onions, cut into medium dice
2 cloves garlic, minced
2 tsp. ground coriander
1 tsp. ground cumin, preferably ground from whole seeds toasted in a dry skillet
1 tsp. ground turmeric
1/2 tsp. sweet paprika
1 1/2 tsp. kosher salt
1/2 tsp. ground black pepper
7 cups vegetable broth or water
2 cups dried red lentils, picked over, washed, and rinsed
~ Pinch of red-pepper flakes

Directions:

In a large cooking pot, saute the onions in the heated olive oil until caramelized (tender). Add the garlic, coriander, cumin, turmeric, paprika, salt, and pepper, and cook for another minute.
Add the broth (or water) and heat to boiling.
Stir in the lentils, cover the pot, and cook until the lentils are tender.
Stir in the pepper flakes, cover, and cook on high for 10 minutes.
Serve hot.

Although I have never used cinnamon in this recipe, it is traditional in some Middle-Eastern cultures to add cinnamon, parsley, cilantro or tomatoes to this recipe. These are all healthy additions which introduce subtle flavors. Have fun with this recipe and try it with different herbs & spices.

This dish can be served over rice* and topped with additional caramelized onions. A nice complementary side dish is a cucumber/yogurt/garlic sauce which can be made by combining plain yogurt with crushed garlic and finely chopped cucumber, a dash of olive oil, salt, pepper (dill or mint garnish is optional).

*Note – preferably brown rice that has been soaked prior to cooking.

Recipe: Coconut Milk

November 20, 2011

Recipe: Coconut Milk

Coconut milk is not the liquid inside the coconut. It is the liquid that is extracted from the flesh of the coconut. It can be made at home from fresh, dry or creamed coconut. In this recipe, we will use half a fresh coconut.

Grate the flesh of half a fresh coconut into a bowl.
Cover it with 10 ounces of boiling water and let it cool.
Extract as much liquid as possible by using a sieve (or by squeezing it).
Repeat the process as desired. Please note that each time the liquid being extracted will bet thinner.

Coconut milk will separate if allowed to stand. If it does, simply stir it. Use it quickly because it does not keep well.

Note: the same process can be followed when using desiccated coconut.

Coconut milk will separate if allowed to stand. If it does, simply stir it. Use it quickly because it does not keep well.

Best Season:

Green Coconut – Summer
Ripe Coconut – Winter

Recipe: Thai-spiced Winter Squash Soup

November 15, 2011

Thai-spiced Winter Squash Soup

Serves 4-6.

2 lbs. (1 kg) Winter squash – acorn, butternut, hubbard, turban, small pumpkins
3 tablespoons butter or olive oil
1 14-ounce can coconut milk
1 teaspoon (or more) red Thai curry paste water
2 teaspoons fine grain sea salt (or to taste)
Water or vegetable stock to thin soup to desired consistency

Preheat the oven to 375 degrees and place the oven racks in the middle.

Carefully cut each squash/pumpkin into quarters. Scoop out seeds and fibrous material. Brush each piece of squash with butter or olive oil, sprinkle with salt, place skin sides down on a baking sheet, and put in the oven. Roast for an hour or until the squash is tender throughout.

When the squash are cool enough to handle, scoop it into a large pot over medium heat. Add the coconut milk and curry paste and bring to a simmer. Remove from the heat and puree with a hand blender, you should have a very thick base at this point. Now add water or vegetable stock one cup at a time pureeing between additions until the soup is desired consistency. Bring to a simmer again and add the salt and more curry paste if needed.

Note: Regarding the curry paste; add a little at a time then taste. Curry pastes have differing strengths. Start with a teaspoon and add from there until the soup has a level of spiciness and flavor that works for you.

Mixed Green Salad with Blueberry Vinaigrette

November 5, 2011

Mixed Green Salad with Blueberry Vinaigrette

(Recipe obtained from Chef Stevie Nussbaum)

Makes 4 servings

Ingredients

1/4 cup Blueberries
1/4 cup Olive Oil
1 Tablespoon Balsamic vinegar
1/2 Teaspoon Dijon mustard
6 cups Mixed Greens
1/4 cup Goat Cheese

Directions

Place the blueberries, Balsamic Vinegar, and dijon mustard in a blender or food processor
Turn on the blender and slowly drizzle in the olive oil
Toss salad dressing with greens
Top with goat cheese.

Roasted Squash Soup

November 5, 2011

Roasted Squash Soup

(Ingredient list obtained from Chef Stevie Nussbaum)

Makes 12 servings

Ingredients:
1 1/2 Pounds acorn squash, Halved
1 1/2 Pounds butternut squash, Halved
1 Pound spaghetti squash, Halved
1 whole Onion, chopped
2 Tablespoons Olive Oil (Extra Virgin)
1/2 teaspoon ground nutmeg
1/2 teaspoon granulated garlic
4 Cups Vegetable Stock
1/2 cup Cooking Sherry
1 cup Water
1/4 cup Brown Sugar*
Salt & Pepper to taste

*Brown Sugar substitute: 1:1 mixture of turbinado or organic cane sugar sugar mixed with molasses

Directions:

In a blender, puree the roasted squash and the caramelized onions.
Puree (in batches) the squash and broth in a food processor or blender.
Transfer the squash puree to a large saucepan or crock pot.
Stir the cooking sherry into the puree
Heat over medium heat and season with salt & pepper.

Roasted Squash

Preheat oven to 400º F
Rub the cut side of the squash with a little bit of olive oil
Sprinkle it with salt & pepper (to taste)
Invert onto an oven-safe baking dish*
Roast until tender (approximately 35-45 minutes)
Once cooled, scoop the flesh out of the shell and set aside.

Caramelized onions
In a medium saucepan over medium heat, saute the onion, stirring frequently, for about 5 minutes or until tender. Stir in the garlic, nutmeg, and brown sugar. When the onion is translucent and golden, remove from the stove and allow to cool.

*you can also roast it cut side up in an oven safe baking dish that contains approx. 1/2 inch of water.

Recipe: Maple Fruit Compote with Honey-Ginger Toasted Nuts

October 30, 2011

Recipe: Maple Fruit Compote with Honey-Ginger Toasted Nuts

Prep Time: 10 minutes

Cooking Time: 20 minutes

Yield: 4 servings

Ingredients

2-3 apples
2-3 peaches or pears
2 tablespoons maple syrup
1/2 cup raisins
juice of 1 lemon
1 teaspoon cinnamon
1 cup walnuts or nuts of your choice
1/2 teaspoon fresh ginger, minced
2 tablespoons honey
1 pound fresh ginger root

Directions:

Wash, core and chop fruit into slices or chunks.
Place in a large saucepan with 1/3 cup of water. Add the maple syrup and raisins.
Cook over medium heat, stirring occasionally, for 10 minutes.
Add lemon juice and cinnamon. Cook for another 10 minutes, until soft.
While fruit is cooking, place chopped nuts in a skillet over medium heat and toast, stirring often, for 5 minutes.
Drizzle honey over the nuts and add ginger, but keep stirring since the honey can easily burn.
Top warm fruit with toasted nuts and enjoy!

Ginger Drink

September 14, 2011

Ginger Drink

(This recipe has been featured in the August, 2011 issue of A Healthy You).

Prep Time: 7 minutes
Cook Time: 24 hours or 20 minutes (choose your method)
Yield: 6-8 servings

Ingredients:

1 pound fresh ginger root
2 quarts water
juice of 2 limes
maple syrup, stevia, honey or agave nectar to taste

Directions (24 hr):

Thinly peel the fresh ginger, grate and mix with water in a large saucepan.
Bring to a boil and simmer for 4 minutes.
Cover the pan and turn off the heat; leave for 24 hours.
Strain the liquid through a fine mesh sieve.
Add the lime juice and honey, maple syrup, or agave. Stir until dissolved. Serve chilled.

Directions (20 minutes):

Thinly peel the fresh ginger, grate and mix with water in a large saucepan.
Bring to a boil.
Cover the pan and simmer for 20 minutes.
Strain the liquid through a fine mesh sieve.
Add the lime juice and honey, stevia, maple syrup, or agave. Stir until dissolved. Serve chilled.

If you don’t want to make a whole pound of ginger root, you don’t have to! Use a smaller piece of ginger (3-4 inches in length) in a small pot of water. The mixture will be concentrated, so you will need to add water before serving (to taste). It is cooling and refreshing (with a snap).

Recipe: Sun Tea

September 7, 2011

Sun Tea

(This recipe has been featured in the August, 2011 issue of A Healthy You.)

Prep time: 2 minutes
Cook time: 24 hours
Yield: 2 liters

Ingredients:

3-4 tea bags of your choice
water

Directions:

Fill an extra-large mason jar with water, add 3 or 4 of your favorite tea bags and cover with lid.
Place in sun for one full day and let the shining rays pour in heat and energy, bringing out the wonderful tea flavors.
Sweeten if so desired with natural sweetener and serve at room temperature or cold over ice.

Note: Garnish with mint leaves or lemon wedge.

Cajun Seasoning – Make Your Own

August 6, 2011

Cajun Seasoning – Make Your Own

My husband was shopping around for a good cajun seasoning mix.

We read labels.

We found sugar.

We found additives.

We decided to make our own.

I compared a few online recipes and decided to try the one from www.allrecipes.com.

Here’s what you need:

salt
garlic powder
paprika
ground black pepper
onion powder
cayenne pepper
dried oregano
dried thyme
red pepper flakes (optional)

Depending on how many servings you want, you can modify the amounts required. I wanted to make approximately one cup, so here are the quantities I used (teaspoons):

8 salt
8 garlic powder
10 paprika
4 ground black pepper
4 onion powder
4 cayenne pepper
5 dried oregano
5 dried thyme
2 red pepper flakes (optional)

Stir all the ingredients together and store in an airtight container.

I have an old blender that I can use with a mason jar in lieu of the original glass jar. I put all of the ingredients into the mason jar and blended the mixture until it became a very fine powder. If you make it, please let me know how it turns out.

Spring Sprouting Steamer

August 1, 2011

Spring Sprouting Steamer

(This recipe appeared in the May,2011 issue of A Healthy You)

Prep Time: 3 minutes

Cooking Time: 5 minutes

Yield: 4 servings

Ingredients

1 zucchini

1 summer squash

1- 6 oz. package mixed crunchy sprouts (lentil, adzuki, mung, garbanzo)

3 tablespoons of freshly chopped tarragon

1 tablespoon of ghee (clarified butter) or butter

4 lemon wedges

salt to taste

Directions

1. Slice zucchini and summer squash in discs about 1/4 inch thick. Steam with sprouts for about 5 minutes or until desired tenderness.

2. Toss with tarragon, ghee and salt in bowl.

3. Serve with lemon wedge.

4. Add a splash of water and pinch of salt to pan, cover and let steam for 4 minutes.

Asian Watercress Salad

August 1, 2011

Asian Watercress Salad

(This recipe appeared in the July,2011 issue of A Healthy You)

Prep Time: 7 minutes

Yield: 4 servings
Ingredients

1 bunch washed watercress
1 cup grated carrots
1 cup baked tofu
1-1/2 tablespoons toasted sesame oil
2/3 tablespoons plum vinegar or other vinegar

Directions

1. Tear watercress into desirable size pieces.

2. Mix with carrots in a salad bowl.

3. Drizzle sesame oil and vinegar over salad and toss.

4. Dice tofu into bite-size strips.

5. Serve in individual salad bowls, sprinkle tofu on top of each and serve.

Bok Choy Apple Slaw

August 1, 2011

Bok Choy Apple Slaw

(This recipe appeared in the July, 2011 issue of A Healthy You)

Prep Time: 7 minutes

Yield: 4 servings
Ingredients

6 stalks bok choy (about 1/2 head), thinly sliced
1/2 small red onion, thinly sliced
1 granny smith apple, sliced
1/2 cup toasted sunflower seeds

Dressing:

1 teaspoon ground coriander
1 teaspoon dijon mustard
2 tablespoons apple cider vinegar (or lemon juice)
1/4 cup olive oil
2 teaspoons honey or brown rice syrup
salt and black pepper to taste

Directions

1. First make the dressing by combining all the ingredients and whisking well.

2. Chop all the salad ingredients, leaving the apples until last. Mix in a salad bowl.

3. Toss salad with half the dressing. Add additional dressing if desired.

4. Eat immediately, or chill for up to one hour and then add the apples just before eating.

David & Amy’s Fabulous Granola

August 1, 2011

David & Amy’s Fabulous Granola

This recipe is brought to you by my wonderful son, David, and his fabulous fiancee, Amy. I would love your feedback!

Ingredients:
3 Cups Rolled Oats
1 Cup Pecans
1 Cup Almonds
1/2 Cup Flax Seeds
1 1/2 Cups Sunflower Seeds
1 Cup Raisins
1/3 Cup Brown Sugar
1/3 Cup Honey
2 Cups Applesauce
1 tsp. Salt

Directions:
Preheat oven to 350 F

Add everything but raisins, brown sugar, honey, and applesauce to large mixing bowl. Mix well until everything is evenly distributed.

Add applesauce, honey and brown sugar. Mix until everything is evenly coated.

Spread out on 2-3 baking sheets until there is a thin layer.

Bake until golden brown, approximately 40 minutes.

Remove from oven, and let cool completely to room temperature.

Once cool, break apart and mix in raisins.

Store in an airtight container.

Note: Other nuts or seeds can be substituted, and other dried fruit can be added as well.

Almond Milk

July 29, 2011

Almond Milk

(This recipe appeared in the June,2011 edition of A Healthy You.)

Did you know that you can make your own? The original recipe, which called for 4 cups of ice, was obtained from New Earth Wellness. I found that, depending on the kitchen equipment you have, the amount of water and crushed ice will vary. I’ve modified the recipe to decrease the amount of ice initially used. You can add water and crushed ice as you blend the ingredients, as desired:

You will need:

1/3 cups pitted dates
2/3 cups of almonds
1 1/2 cups of water
1 cup crushed iceAdditional ice and water, as required, to obtain desired consistency.

Directions:

Place the almonds and pitted dates in a heavy duty blender or food processor and cover with water. Let the almonds and dates soak overnight. In the morning, process (or blend) the mixture until it’s smooth (it will be very thick). Add the water and ice slowly to the mixture and continue blending well. Continue to dilute with water and ice until the desired consistency is reached. Refrigerate well and use within 24-48 hours.

If you want a very smooth almond milk, without any of the almond residue, you can strain it accordingly. I”ve made this recipe with a regular smoothie blender, a magic bullet, a Nutribullet, and a Vitamix. The Vitamix was amazing. If you can afford one, I would highly recommend it. Due to financial considerations, I opted to buy a Nutribullet. It works amazingly well and does a very good job on this recipe. In fact, I love my Nutribullet!

Enjoy your home-made almond milk in smoothies, cereal, or as a thirst-quenching drink.

Fruit Nut Smoothie

June 29, 2011

Fruit Nut Smoothie

(This recipe appeared in the June, 2011 edition of A Healthy You.)

Prep Time: 5 minutes

Yield: 2 servings

Ingredients

1 banana

1 cup almond, soy or rice milk

1 cup berries

1 cup diced melon

1/2 cup almonds

2-4 ice cubes

Directions

Mix in blender for 1-2 minutes and serve.

Note: You can add other ingredients for added nutrition such as a spoonful of bee pollen, coconut oil, flax seed oil, spirulina powder or a scoop of protein powder.

Shiitake and Kale

April 27, 2011

Shiitake and Kale

(This recipe appeared in the April, 2011 issue of my newsletter.

Prep Time: 2 minutes

Cooking Time: 10 minutes

Yield: 4 servings

Ingredients

1/2 pound shiitake mushrooms

1 tablespoon olive oil

1-2 cloves crushed garlic

1 bunch kale, chopped

pinch of salt

Directions

1. Warm oil in pan on medium heat with minced garlic until aromas of garlic are released, about 2-3 minutes.

2. Add chopped shiitake mushrooms, stir-fry for 5 minutes.

3. Add chopped kale, stir-fry for a couple of minutes.

4. Add a splash of water and pinch of salt to pan, cover and let steam for 4 minutes.

Quinoa Pilaf

March 6, 2011

Quinoa Pilaf

(This recipe appeared in the March, 2011 issue of A Healthy You.)

Prep Time: 3 minutes

Cooking Time: 30-40 minutes

Yield: 4 servings

Ingredients:

1 cup quinoa;
2 1/4 cups water or stock;
1/2 cup dried cranberries;
1/2 cup walnut pieces;
1/4 cup chopped fresh parsley;
pinch of salt

Directions

1. Rinse quinoa in fine mesh strainer until water runs clear.

2. Boil the water and add quinoa and salt, cover and reduce heat.

3. After 15 minutes add cranberries and walnuts to top; do not stir.

4. Cook 5 minutes more, until all the liquid is absorbed.

5. Remove from heat, add parsley and fluff with fork, cover and let sit for 3-5 minutes and serve.

Recipe: Easy Beans and Greens

February 8, 2011

Easy Beans and Greens

(This recipe appeared in the February issue of A Healthy You.)

Prep Time: 10 minute
Cooking Time: 10 minutes
Yield: 2-3 servings

Ingredients

2 cups of pre-cooked beans (black, pinto, red, kidney – your choice)
1 bunch greens (collard, bok choy, kale, spinach – your choice)
Your favorite toppings, such as salsa, avocado or guacamole and sour cream

Directions

1. In a medium saucepan, heat drained beans. Add your favorite seasonings, if desired.

2. Fill a separate medium saucepan with 1-2 inches of water and bring to a boil.

3. Wash and chop greens (you can use the stems, too) and add to boiling water.

4. Cook for 2-3 minutes until greens are bright green and tender. Drain off water.

5. On a plate, arrange a portion of the greens, top with a portion of the beans and finish with toppings of your choice.

Recipe:Mighty Miso Soup

January 8, 2011

Recipe: Mighty Miso Soup

(This recipe appeared in the January, 2011 issue of A Healthy You).

Prep Time: 5-10 minutes

Cooking Time: 10-15 minutes

Yield: 4-5 servings

Ingredients:

4-5 cups spring water
1-2 inch strip of wakame, rinsed and soaked 5 minutes in 1 cup of water until softened 1-2 cups thinly sliced vegetables of your choice (see notes)
2-3 teaspoons barley miso
2 scallions, finely chopped

Directions:

Chop soaked wakame. Discard soaking water or use on houseplants for boost of minerals.
Place water and wakame in a soup pot and bring to a boil.
Add root vegetables first and simmer gently for 5 minutes or until tender.
Add leafy vegetables and simmer for 2-3 minutes.
Remove about 1/2 cup of liquid from pot and dissolve miso into it.
Return it to the pot.
Reduce heat to very low; do not boil or simmer miso broth.
Allow soup to cook 2-3 minutes.
Garnish with scallions and serve.

Variations:

Add cooked grains at the start of making the soup. They will become nice and soft.
Add a tablespoon of uncooked quinoa or millet at the beginning and let it cook with vegetables for 20 minutes.
Add cubed tofu toward the end.
Add bean sprouts toward the end.

Notes*:

Any combination of vegetables can be used in miso soup. Here are some classic combinations:
onion-daikon: cleansing
onion-carrot-shiitake
mushroom-kale: mildly sweet
onion-winter squash-cabbage:great in wintertime
leek-corn-broccoli: great in summertime
Season with 1/2 teaspoon ginger juice for an interesting twist.

*If using dry shiitake mushrooms, let them soak for 20 minutes, slice and add at the beginning.

Recipe- Spinach Squares

December 9, 2010

Recipe- Spinach Squares

This is one of my family’s favorite dishes. Leftovers don’t last long!

INGREDIENTS

1 lb. organic baby spinach (Approx.)
1 dozen eggs (Approx.) Use free range, organic eggs whenever possible
the largest onion you can find
olive oil for sautéing the onions
sea salt and pepper (to taste)
toasted sesame seeds on top to garnish.

DIRECTIONS

Preheat oven to 350 degrees Fahrenheit.
Sauté the onion until caramelized.
While the onions are sautéing, chop the spinach and place in a mixing bowl.
Beat the eggs in a separate mixing bowl.
Add the caramelized onions to the spinach and mix well.
Add sea salt and pepper (to taste) and mix well.
Add beaten eggs and mix well. The mixture should have enough of the egg mixture to cover the spinach mixture. At this point, you might need to add additional egg. Another option would be to add the spinach mixture to the egg mixture a little bit at a time while continuing to mix it. This allows you to make sure that the spinach mixture is well covered with egg. Also, make sure to mix it really well.
Pour the mixture into a casserole baking dish.
Bake until the top is golden-brown.
Remove from oven.
Sprinkle toasted sesame seeds on top to garnish.
Cut into squares prior to serving.

Recipe: Sweet Potatoes with Lime and Cilantro

December 8, 2010

Recipe: Sweet Potatoes with Lime and Cilantro

(This recipe appeared in the December, 2010 issue of A Healthy You).

This recipe is an eye-opener for those who find sweet potatoes cloyingly sweet or those who are tired of eating them smothered in marshmallows and brown sugar. Japanese sweet potatoes, with their pale flesh and delicate flavor, are a treat if you can find them. Yum, yum, yum!

Difficulty: Easy

Prep time: 10 minutes

Time: 30-40 minutes

Servings: 4