So what do you do with that pumpkin left over from your Halloween party?  Or the apples you used for bobbing for apples  (Okay you didn’t bob for apples!)

How about making pumpkin soup to serve on these chilly fall days.  If you actually don’t have a pumpkin, Butternut or Hubbard squash will work just as well.

There are many variations and recipes for this kind of soup, but I have combined several recipes to  come up with a very simple version.  The only thing that I don’t find fun is peeling and chopping the pumpkin or squash. 

Added benefits to this recipe - it is so good for you and easy on your budget!

                              

 Pumpkin and Apple Soup

About 6 servings

 

2 cups peeled, chopped pumpkin (or Butternut or Hubbard squash)

3 cups apples peeled, cored and chopped

1 small onion, diced (about 1 cup)

½ teaspoon ground ginger

½ teaspoon cinnamon

4 cups chicken broth

Salt

Pepper

 

Place all ingredients in a large pot or Dutch oven and bring to a boil; reduce heat to low and simmer about 30 minutes or until pumpkin is soft.  Place mixture in a blender or food processor and blend until smooth.  (Note: You may have to do this in batches if it is too much for the blender at one time.)   Return mixture to the pot and reheat as necessary.  Add salt and pepper to taste.   Serve with any variety of garnishes: A dollop of sour cream, chopped walnuts or toasted pumpkin seeds or combination.

Don’t you wonder why there is so much more attention to eating gluten-free?  I’m not sure its all sorted out, but some things to think about.

 

First if you think you are gluten sensitive, it is important to see your doctor for a proper diagnosis. Is it Celiac disease or gluten sensitivity or something else unrelated?  

If you have a condition it is important to get a proper diagnosis and follow the advice of your doctor or and dietitian.

If you don’t need a gluten free diet, it’s probably not a good idea to go on it.  There seem to be a misleading perception that it is healthier for you or it is a new way to lose weight. 

Because of the increased demand for gluten free foods, it is easier to find gluten-free foods in the store, but following such a diet will still take more careful planning to get the nutrients you need. For example, finding new sources of the vitamins and the fiber found in the whole-grain wheat, rye and barley.     

The good news is you can eat a healthy gluten –free diet if you include more fruits and vegetables, beans, nuts and seeds along with some gluten- free whole gains such as brown rice and buckwheat.

 

For more information from a nutrition expert, Marsha Hudnall, MS, RD, check out her recent article on the subject. Is Gluten Free the Next Big Weight Loss Diet? 

I hate to say this but summer is officially over.  As the weather starts to cool, I start thinking about what to cook for dinner that doesn’t go on the grill.

I ran across a roasted chicken recipe in this month’s Bon appetit that I modified to make it simpler, but still very tasty and healthy.  This version uses not only vegetables of the season, but also a lot of fresh herbs.  (Those herbs that we’re still growing, but will soon be nipped by the frost- at least in our part of the country.)

 

While this recipe takes a bit longer to make than putting something on the grill, it is easy to make. Using whole chicken is quite inexpensive and you will most likely have chicken left over for sandwiches or salads.  Now that’s a real budget stretcher! 

                                                                          

Roasted Chicken and Seasonal Vegetables

 

1 whole chicken (approximately 3 pounds)

Lemon pepper

3-4 cups seasonal vegetables, peeled and cut into small chunks or wedges, such as:

     Hubbard or acorn squash

     Small yellow beets

     Parsnips

Fresh sage leaves plus 1 tablespoon chopped sage (divided)

Fresh thyme sprigs plus 2 teaspoons chopped thyme (divided)

Fresh rosemary sprigs plus 2 teaspoons chopped rosemary (divided)

1 tablespoon olive oil

Salt |

Pepper

 

Heat oven to 450 degrees.

Place a couple fresh sage leaves and thyme and rosemary sprigs under the skin of each chicken breast half and some of each in the chicken cavity; sprinkle chicken with lemon pepper.

Place cut up vegetables in the baking pan and toss with chopped herbs and olive oil; sprinkle with salt and pepper.

Place chicken in pan and surround with the vegetables.

Bake chicken and vegetables about 20 minutes.  Reduce heat to 375 degrees and bake another 50 minutes, turning vegetables occasionally. 

(Note: Chicken is done when the thigh temperature reached 165 degrees. The easiest way to check is to use an instant read thermometer.)

 

Adapted from Roast Chicken recipe October, 2010 Bon Appétit  

I ran across an article in my Environmental Nutrition newsletter that inspired me to talk about how to make your Chinese takeout a little healthier for you. Their article focused on the sodium content, but I imagine we are all interested in how to limit the calories and fat too.

Chinese takeout is usually pretty economical and also so convenient that we may be tempted to choose it often, but for your health here are some tips:

 

First, limit how often you might have your favorite take out meal.

Try plain rice instead of fried rice as a side. 

The portions are usually large – so plan on having it for 2 meals.   It generally reheats well and as is just as tasty the second time. And just think the second meal was Free!

When choosing your meal, look at healthier alternatives.  For example:

Some good choices for appetizers might be- Hot and Sour Soup, Spring Rolls, Steamed Dumplings or Lettuce Wraps.

Entrees- Choose unbreaded meats, chicken or shrimp with lots of vegetables such as Pepper Steak, Pineapple Chicken, Broccoli Beef, Wok-grilled chicken or shrimp.

Every restaurant has their own name for their dishes, but you get the idea.

P.S. We have a great easy, healthy stir-fry recipe in our First Kitchen.

As you may have noticed we are big on making smoothies, but what about those popular smoothies you can buy in a bottle or at a local shop?  

They can be healthy with fruit, fruit juice, yogurt, etc., but besides being more expensive than the ones you make at home, how do they stack up?

Do some of those exotic ingredients like aloe or echinacea, really do anything for your health?  They may not be harmful, but it is doubtful there are enough of these ingredients in your smoothie to do anything beneficial. 

The same is true of the latest trendy ingredients like acai and pomegranate.  They are probably not any more nutritious than other fruits and berries, but a lot more money.

The other big question- what are calories in those popular smoothies? Check those labels.  Again probably higher than the ones you make at home. 

 

So to save money and maybe a few calories, get out your blender and whip up your own. Here is another super easy recipe to try.  This is one of my favorites with banana and mango- or papaya will work too. 

Tropical Smoothie

1 fresh or frozen banana*

½ - ¾ cup chopped mango

1/3 cup fat-free milk

1/3 cup plain low-fat yogurt

1 tablespoon limeade concentrate

1 tablespoon honey

Place all the ingredients in the blender or food processor.  Cover and blend on high speed about 30 seconds or until smooth.  Pour in tall glass and serve.

*Check out our tip for freezing bananas in our blog last month.

Its Sate Fair time and that’s bitter sweet.  Bitter because it’s sort of the official end of summer, but sweet because it is a time when we can enjoy all those foods that you have been waiting for all year long.  Ok, so they’re not the healthiest choices, but its once a year so hey- go for it and enjoy!  You can always walk an extra 20 miles.  (Just Kidding!) 

If you are trying to eat healthier and still sample “The Fair”, some of the better choices might be- the corn - go easy on the butter or the pork chop on a stick, for example. 

Or you can do what we do.  We share- we try several things, but we buy one of something and share it with our friends or family- that way we get to “taste” French fries, mini-donuts, foot long dogs or cheese curds and not have to feel the pain- literally. 

You didn't come with a crowd and still just have to taste a few things?  Eat what you want of it and then just don't eat the rest. I know Mom says to clean your plate, but sometimes that isn't he healthiest thing to do.  Listen to your body and only eat what you really want.

Just a reminder- Eating mindfully does not mean never indulging or splurging on occasion- it is part of healthy eating- so go and enjoy guilt free!   

To read more about what it means to eat mindfully, check out this article: Eating What You Want and Loving the Results. 

We’d love to hear about your experiences at the about the State Fair.

What are your favorite foods on a stick (or not on a stick?) 

What other creative new foods would you like to see at the fair?  

Tomatoes- tis the season.  Its hard to believe that the lush red tasty tomatoes we are seeing at the market now have any resemblance to the ones we see in the winter.  So take time to enjoy them any way you can.   Regular, hierloom, cherry or grape- they're all tasty.  For example try a Caprese salad -we can show you how.   Or how about bruschetta with fresh tomato topping as an appetizer for your next outdoor barbecue.  (You can use that basil you have growing in your herb pot too.) 
                                           

Bruschetta with Tomato-Basil Topping

(About 4 servings)

Grilled toast rounds

16 slices French bread (or about 8 slices Italian bread)

2 tablespoons olive oil

1 garlic clove

Brush both sides of bread slices with olive oil and place on medium hot grill; grill until lightly brown; turn and grill other side.  Remove from grill and rub one side of toasts with garlic.  Serve with Tomato- Basil Relish (below).

Tomato-Basil Topping

1 cup chopped fresh tomatoes

2 tablespoons finely chopped onion

1 small garlic clove, minced

1 teaspoon olive oil

1 teaspoon balsamic vinegar

2 tablespoons chopped basil

Salt

Pepper

Mix tomatoes, onion, garlic, olive oil, vinegar in a small bowl. Stir in basil and season with salt and pepper to taste Cover and let stand about 30 minutes. Garnish with basil springs and serve.

I know we talked about smoothies not so long ago but in this hot, hot weather it seems time to remind ourselves how refreshing a cool fruit smoothie could be.  So I opened the refrigerator and took out a few items- fresh watermelon, fresh strawberries, pomegranate  juice, but my secret to making  it cool was to use the bananas I had frozen in the freezer. 
(So here's the deal, instead of looking at those bananas getting too ripe setting on your counter, slice them, put them in a baggie and pop in the freezer.  By having them sliced  before freezing, they will blend perfectly.) 
So I put the fruit along with the banana slices in the blender with about about a half a cup of pomegranate juice and blended.  Topped with a sprig of mint and there you have it- a delicious, refreshing drink!  Any fruits will do, but this was my yummy drink this week.

No matter what part of the country you live in, fresh corn is available now.  We had our first local corn this weekend and it was so delicious!  In fact its good enough to plan a party around- so we did. 
 
                                                      
As you know, when seasonal foods are at their peak, not only are they most flavorful, but also the best buy.
You can prepare it by shucking it and steaming or grilling it.  (We have a good tip for cooking it in the microwave on our First Kitchen DVD).
To grill it with the husks off, brush the corn with a little oil and place it on the grill. Cook about 10 minutes turning occasionally.  When some of  the kernels are slightly brown, it is probably done.  Serve with butter, salt and pepper. 
Or one of our favorites to add a little pizzaz is Lime Butter.  Melt 1/2 cup of  butter, add 1-2 tablespoons of fresh lime juice,1 teaspoon lime zest and  1/4 teaspoon paprika. Pour over cooked corn and serve.
                           
                                              
Okay what more do you need to have a party??

For those of you who are vegetarians or for those of us that are just trying to eat a little more of a plant based diet, this recipe in the newspaper caught my eye.  I modified it slightly so I'm giving it a new name. 
For summer entertaining, I found this to be a good appetizer served with some garlic toast, but it could be a great lunch entree as well.  A trip to the farmer's market for some fresh asparagus and mushrooms and I was good to go. 
                                                   
4 ounces fresh asparagus, cut in bite sized pieces
3/4 cup fresh sliced mushrooms
1 1/2 cups canned white (or cannelini) beans, drained and rinsed
1 tablespoon olive oil
Salt
Pepper
2 tablespoons grated Parmesan cheese

Dressing:
2 tablespoons olive oil
2 tablespoons lemon juice
1 garlic clove, minced
2 teaspoons chopped rosemary
Salt
Pepper

Toss asparagus and mushroom in 1 tablespoon olive oil and place in a grill pan; grill about 4- 5 minutes.  Remove from grill and place in a bowl.  Add beans and cheese and toss slightly; season with salt and pepper to taste.
To make the dressing, whisk together oil, lemon juice, garlic  and rosemary; add salt and pepper to taste.  Stir dressing into salad and refrigerate.  Top with additional grated Parmesan cheese and serve with garlic toast.