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In Season: Kiwi
November 1st, 2008Tired of apples, pears, and other fall fruits? Slice open a kiwi. This fuzzy piece of produce is packed with heart-healthy nutrients like potassium, magnesium, and vitamins C and E. Research shows eating kiwis daily may help prevent heart disease and stroke by limiting the blood’s ability to form life-threatening clots and by lowering triglycerides—fats that thicken the blood.
Spaghetti Squash Cucumber Salad
October 1st, 2008Unfeatured3 cups cooked spaghetti squash strands
2 cups cucumber, peeled, chopped, and seeded
2 cups diced tomatoes, seeded
1/2 cup red pepper, diced
1/4 cup red onion, thinly sliced
3 tablespoons rice vinegar
2 teaspoons olive oil
1/8 teaspoon black pepper
3/4 cup crumbled feta cheeseIn a large bowl, combine ingredients. Toss the salad with the dressing and then sprinkle on feta cheese.
Curried Squash And Veggie Casserole
October 1st, 2008Unfeatured1 spaghetti squash, cooked
2 cups broccoli florets, chopped and steamed
1 cup red bell pepper, chopped
1 cup low-fat sour cream
1/4 cup skim milk
1 tablespoon curry powder
1/2 cup shredded Parmesan cheese
1. In a bowl, combine spaghetti squash with broccoli florets, and red bell pepper.
2. Mix in sour cream, skim milk, curry powder, and Parmesan cheese, stirring well to coat.
3. Pour into a 9- by 13-inch casserole dish, and top with seasoned whole-wheat bread crumbs or prepared whole-grain stuffing (approximately 2 cups). Bake at 400 degrees for 30 minutes.
Frutied Squash Muffins
October 1st, 2008Unfeatured1 cup flour
1 cup whole-wheat flour
1/2 cup honey
1 1/2 teaspoons baking powder
1 tablespoon orange zest
1 teaspoon cinnamon
1 beaten egg
1/2 cup orange juice
2 tablespoons canola oil
1 cup spaghetti squash, cooked
3/4 cup chopped cranberries
3/4 cup raisins
1/2 cup chopped dates1. In a mixing bowl, combine flour, honey, baking powder, orange zest, and cinnamon.
2. Stir in egg, orange juice, canola oil, and spaghetti squash. Blend to form batter. Add chopped cranberries, raisins, and chopped dates.
3. Pour into prepared muffin tin, and bake at 350 degrees for 20 to 25 minutes.
Pork and Squash "Noodle" Soup
October 1st, 2008Unfeatured1/2 pound pork tenderloin, thinly sliced and browned
2 garlic cloves, minced
2 teaspoons dark sesame oil
1 tablespoon gingerroot, minced
1/4 cup low-sodium soy sauce
1/4 cup rice vinegar
1 teaspoon red pepper flakes
4 cups chicken broth.
2 cups spaghetti squash, cooked
1/4 cups green onions, sliced1. In a sauce or stock pan, brown pork tenderloin and minced garlic cloves in dark sesame oil.
2. Add minced gingerroot, low-sodium soy sauce, rice vinegar, red pepper flakes, and chicken broth. Stir in spaghetti squash and green onions. Bring to boil, reduce heat, and simmer until heated through.
In Season: Spaghetti Squash
October 1st, 2008With more than 145 percent of the daily value of vitamin A per cup and loads of vitamin C, potassium, fiber, and manganese, this seasonal favorite should make frequent appearances at your fall table.
In Season: Figs
September 1st, 2008If your only culinary encounters with this fruit occur when it’s squished inside a Newton, you’re missing out on a healthful treat. Tasty whether fresh, dried, poached, baked, or grilled, figs have a higher percentage of calcium by weight than milk (more than double), and an 8-ounce serving of figs provides 30 percent of your daily fiber requirement.
Grilled Chicken With Fig Sauce
September 1st, 2008Unfeatured1 cup onion, diced
2 teaspoons hot olive oil
1 tablespoon flour
1 cup chicken rboth
1 cup figs, diced
1/4 cup dry white wine
2 chicken breasts, grilled or sautéed1. In a saucepan, brown diced onion in hot olive oil and sprinkle with flour. Add chicken broth, diced figs, and dry white wine, and cook on low for 20 minutes or until thick.
2. Serve over grilled or sautéed chicken sprinkled lightly with salt and pepper.
Gingered Fig and Apple Chutney
September 1st, 2008Unfeatured1 medium onion, diced
1 tablespoon gingerroot, thinly sliced
1/2 cup apple cider vinegar
1/2 cup apple juice
1 cup apple, peeled and chopped
1/2 cup golden raisins
1 teaspoon cinnamon, nutmeg, and cardamom
4 figs, peeled and diced1. In a saucepan, soften onion,. Add gingerroot, apple cider vinegar, apple juice, apple, golden raisins, and ground cinnamon, nutmeg, and cardamom; cook on medium heat.
2. Add figs and bring to a boil. Reduce heat and simmer until juices thicken. Refrigerate before serving.
Creamy Tomato Basil Spread
September 1st, 2008Unfeatured3/4 cup sun-dried tomatoes, chopped, drained
1 8-ounce package cream or Neufchâtel cheese
1 teaspoon garlic powder
1/2 cup basil leaves
1/4 cup crumbled feta cheeseIn a blender or food processor, combine sun-dried tomatoes, cream or Neufchâtel cheese, garlic powder, and basil leaves. Process until smooth and then blend in crumbled feta. Enjoy as a veggie dip, sandwich spread, or topping on French bread toasts with diced tomatoes
