My Favorite Fall Salad

I can't get enough of this salad right now. It just hits the spot. There's something about the pears & balsamic vinegar together that is just delish.

Ingredients:

Baby romaine

1 pear, sliced

Parmesan flakes, shaved with a potato peeler

slivered almonds

salt & pepper

olive oil & balsamic vinegar

Toss together and enjoy!

Turkey Chili

Sometimes turkey in recipes tastes funky. In a burger, tacos, or other foods you can really taste the difference or texture, this is not one of those recipes. This chili simmers for two hours which I think is the key. So if you've never cooked with ground turkey this is the perfect recipe to start with. Yum, I'm sort of jealous of the Amanda from two days ago who finished of the last bowl of this stuff. Enjoy!

Ingredients

1 lbs of ground turkey

1 onions, chopped

1 green pepper, chopped

2 small cloves of garlic

1 16 oz can of kidney beans, undrained

3/4 of a 28 oz can of crushed tomatoes

1 16 oz can of of chili beans, undrained

1 pkg chile seasoning

1 t basil

1 8 oz can of tomato sauce

garnish - sour cream, cheddar, whole wheat pita chips

Brown turkey in pan. Add onions, pepper, & garlic. Cook for 5 minutes. Add the rest of the ingredients and bring to a boil. Turn heat down to low and simmer for 2 hrs. Add water if it gets too dry. Serves 5-6 people

Health Benefits of Broccoli

For years, parents have been right: Eating your broccoli is a good idea. This hearty, tasty vegetable is rich in dozens of nutrients. In fact, it packs the most nutritional punch of any vegetable.

Broccoli's noteworthy nutrients include vitamin C, vitamin A (mostly as beta-carotene), folic acid, calcium, and fiber. While the calcium content of one serving doesn't equal that of a glass of milk, broccoli is an important calcium source for those who don't consume dairy products. Calcium does more than build strong bones. Research shows that this mineral may play a role in the control of high blood pressure and it may work to prevent colon cancer.

Beta-carotene and vitamin C are important antioxidants that have been linked to a reduced risk of numerous conditions, including cataracts, heart disease and several cancers.

Broccoli is a fiber find. Not only is it a rich source, but half of its fiber is insoluble and half is soluble, helping to meet your needs for both types of fiber. But the story doesn't end with broccoli's rich array of nutrients. Broccoli provides a health bonus in the form of protective substances that may shield you from disease. Botanically, broccoli belongs to the cabbage family, collectively known as cruciferous vegetables.

Health organizations have singled out cruciferous vegetables as must-have foods, recommending we eat them several times a week. Why? They are linked to lower rates of cancer. Like all cruciferous vegetables, broccoli naturally contains two important phytochemicals -- indoles and isothiocyanates. Researchers at Johns Hopkins University School of Medicine in Baltimore isolated from broccoli an isothiocyanate, called sulforaphane, that increases the activity of a group of enzymes in our bodies that squelch cancer-causing agents

http://home.howstuffworks.com/broccoli3.htm

Noodles With Lime Peanut Sauce

Ingredients

• 3/4 pound spinach linguine or whole-wheat spaghetti
• 2 cups (about 9 ounces) broccoli florets
• 2 cups (about 6 ounces) snow peas, trimmed
• 2 cups (about 6 ounces) sugar snap peas, trimmed
• 1/2 of a red pepper, seeded & diced
• 1/2 cup natural creamy peanut butter
• 1/4 cup low-sodium soy sauce
• 1/4 cup water
• 2 tablespoons rice vinegar
• 2 tablespoons fresh lime juice
• 1 scallion, cut into pieces
• 3/4 inch fresh ginger, finely grated
• 2 tablespoons brown sugar
• 1/4 teaspoon red pepper flakes
• 1/2 cup shelled unsalted peanuts

Directions

Cook the pasta in a large pot of water according to the directions on the package. Drain and rinse with cold water. While the pasta is cooking put the broccoli in a steamer basket over a large pot of boiling water and steam it for 3 minutes. Add the snow peas, sugar snap peas and red pepper steam for 2 minutes more.

Toast the peanuts in a dry pan over a medium heat until they become fragrant, about 3 minutes. Set them aside to cool. Make the sauce by pureeing the peanut butter, soy sauce, water, vinegar, lime juice, scallion, ginger, sugar and red pepper flakes in a food processor or blender until smooth.

Right before serving, toss the pasta with 3/4 cup of the peanut sauce. Divide into 6 serving bowls and top each serving with the vegetables. Drizzle the remaining sauce over the vegetables. Coarsely chop the peanuts, sprinkle them on top and serve.

taken from Ellie Krieger

Why Butternut Squash?

Rich in phytonutrients and antioxidants -- and succulent enough to warrant the moniker "butternut" -- this graceful, hourglass-like gourd is the perfect addition to an autumn meal.

Low in fat, butternut squash delivers an ample dose of dietary fiber, making it an exceptionally heart-friendly choice. It provides significant amounts of potassium, important for bone health, and vitamin B6, essential for the proper functioning of both the nervous and immune systems. The folate content adds yet another boost to its heart-healthy reputation and helps guard against brain and spinal-cord-related birth defects such as spina bifida.

Squash's tangerine hue, however, indicates butternut's most noteworthy health perk. The color signals an abundance of powerhouse nutrients known as carotenoids, shown to protect against heart disease. In particular, the gourd boasts very high levels of beta-carotene (which your body automatically converts to vitamin A), identified as a deterrent against breast cancer and age-related macular degeneration, as well as a supporter of healthy lung development in fetuses and newborns. What's more, with only a 1-cup serving, you get nearly half the recommended daily dose of antioxidant-rich vitamin C.

As if this weren't enough, butternut squash may have anti-inflammatory effects because of its high antioxidant content. Incorporating more of this hearty winter staple into your diet could help reduce risk of inflammation-related disorders such as rheumatoid arthritis and asthma.

taken from http://www.wholeliving.com/article/power-foods-butternut-squash

Butternut Squash Soup

4-6 TBSP butter

3-4 Leeks- white part only

1 large onion

3 large butternut squash peeled, seeded and cubed (If you can find this frozen in the veggie section at your grocery store it makes this recipe SO much easier)

5-6 cups chicken broth

1/3 c. rolled oats

1/4 - 1/2 tsp. cayenne pepper (how spicy do you like it?)

nutmeg to taste

cinnamon to taste

salt

Melt butter with leeks and onion and saute about 10 min. Add squash, broth, oats, and cayenne and bring to a boil. Lower heat and simmer for 10 min. Puree with hand blender if you have one or pour into a blender.

Roasted Chicken with Veggies

Ingredients

• 1 (5 to 6 pound) roasting chicken
• Kosher salt
• Freshly ground black pepper
• 1 large bunch fresh thyme, plus 20 sprigs
• 1 lemon, quartered
• 1 head garlic, cut in half crosswise
• 2 tablespoons (1/4 stick) butter, melted
• 2 large yellow onions, thickly sliced
• 4 carrots cut into 2-inch chunks
• 6 small red potatoes quartered
• Olive oil

Preheat the oven to 400 degrees F.

Remove the chicken giblets. Rinse the chicken inside and out. Remove any excess fat and leftover pin feathers and pat the outside dry. Liberally salt and pepper the inside of the chicken. Stuff the cavity with the bunch of thyme, lemon, and all the garlic. Dry with paper towels then brush the outside of the chicken with the butter and sprinkle again with salt and pepper. Tie the legs together with kitchen string and tuck the wing tips under the body of the chicken. Place the onions, carrots, and potatoes in a roasting pan. Toss with salt, pepper, 20 sprigs of thyme, and olive oil. Spread around the bottom of the roasting pan and place the chicken on top.

Roast the chicken for 1 hr & 45 min, or until the juices run clear when you cut between a leg and thigh. Remove the chicken and vegetables to a platter and cover with aluminum foil for about 20 minutes. Slice the chicken onto a platter and serve it with the vegetables.

This recipe is from Ina Garten

Whole Wheat Pancake Splurge

• These pancakes are so hearty and yummy my boys had seconds & thirds! If you want to make them healthier you can cut back on the sugar or use a sugar substitute. 
• 
  
• Ingredients
• 1 1/2 cups old-fashioned oatmeal
• 1 1/2 cups whole wheat flour
• 2 teaspoons baking soda
• 1 teaspoon baking powder
• 1/2 teaspoon salt
• 1 1/2 cups buttermilk
• 1 cup milk
• 1/4 cup vegetable oil
• 1 egg
• 1/3 cup sugar
• 3 tablespoons chopped walnuts (optional)
• garnish with blueberries, bananas or strawberries

1. Grind the oats in a blender or food processor until fine. In a large bowl, combine ground oats, whole wheat flour, baking soda, baking powder, and salt.
2. In another bowl, combine buttermilk, milk, oil, egg, and sugar with an electric mixer until smooth. Mix wet ingredients into dry with a few swift strokes. Stir in nuts, if desired.
3. Lightly oil a skillet or griddle, and preheat it to medium heat. Ladle 1/3 cup of the batter onto the hot skillet; cook the pancakes for 2 to 4 minutes per side, or until brown.    

taken from allrecipes.com

Chips & Salsa for Dinner!

Pita chips

2-4 whole wheat pitas (each pita will make 16 chips)

olive oil

salt

Preheat oven to 400. Cut each pita into 8 triangles, then cut each piece again where natural division is, into 2 triangles. Spread evenly on a baking sheet and lightly brush with olive oil and season with salt. Cook for 7-8 minutes until crispy.

Salsa

1 can black beans, drained

1 can of corn, drained,

4 fresh tomatoes, diced

1/2 cup feta

1/4 of a red onion, diced thinly

1/4 cup olive oil

juice of one lime

1/4 cup red wine vinegar

1/4 tsp chili powder

1/2 tsp cumin

Cilantro & avocado would be great additions if you have them on hand. (I didn't)

Portabello Burger

4 portabello mushrooms, caps peeled

4 whole wheat buns

1 red onion

2 tomatoes

fresh mozzarella

olive oil

salt & pepper

pesto, mayo, or some type of spread for the bun

Brush mushrooms with olive oil & season with salt & pepper. Place on cookie sheet with caps down and bake for 20 min in a 425 degree oven. Saute red onion in small amount of olive oil. Toast buns the spread with pesto. Top hot mushroom with fresh mozzarella then add onions & tomatoes. My mouth is watering while I type, SO good!

Creamy Tomato Soup

1-2 c. sliced onions (I buy a bag in the frozen section already chopped, so easy)

1/2 tsp of thyme (or more if you're like me- LOVE thyme)

1/2 tsp of basil

1/2 tsp of oregano

1 garlic clove minced

1/4 cup butter

1/4 cup olive oil

2 cans diced tomatoes

4 TBSP tomato paste

3 3/4 c. chicken broth

1/4 c. flour

1 tsp sugar

salt and pepper to taste

fresh basil, parmesan or asiago for garnish

In a large pot saute onion, thyme, and basil in 1/4 c. butter and 1/4 c. olive oil until onion wilts. Add tomatoes and paste. Simmer 10 min. Slowly add 5 TBSP broth to flour mixing until smooth. Remove from heat and stir in flour mixture. Add remaining broth and return to heat. Simmer 30 min. stirring frequently. Put soup through a blender, use a handheld blender or food processor. Add sugar, salt, and pepper. Can garnish with cheese or cottage cheese and a drizzle of olive oil.

Mini Bran Muffins

5 c. flour

1 t. salt

3 c. All-bran

3 c. Bran Flakes

2 c. dates, chopped (opt.)

1 c. nuts, chopped (opt.)

2 c. boiling water

5 t. baking soda

2 c. sugar

1 c. butter

4 eggs

1 quart buttermilk

Sift flour and salt. Combine flour mixture, All-bran, Bran Flakes, chopped dates and chopped nuts. Set aside. Mix boiling water and baking soda. Set aside to cool. Cream sugar and butter in a large bowl. Stir in eggs one at a time. Beat well. Stir in buttermilk and soda liquid. Stir in bran mixture. Tightly cover. Better if refrigerated 12 hours or more. To bake, drop by spoonfuls (don't stir) into mini muffin tins, sprayed with Pam. Bake at 375 for 12-15 minutes. This batter will stay good in your frig for up to 30 days, even though it may look a little strange.

Grilled Veggies on Ciabatta Bread

1 zucchini

1 yellow summer squash

1 red onion

1 red pepper

1 eggplant

olive oil

salt & pepper

1 loaf of ciabatta bread (whole wheat if you can find it)

1 pkg store bought pesto or homemade if you're feeling adventurous

a few pieces of thinly sliced provolone

Cut veggies in thick chunks brush with olive oil and salt & pepper. Grill. Start with the eggplant and red peppers (they'll take the longest). Brush bread with olive oil and grill until crispy. Spread pesto on bread then top with hot veggies and cheese. Enjoy!

Curry Tuna Salad

This one is a bit tough because I don't have an official recipe for it. Feel free to ask questions about quantities if I'm too vague.

Mix the following:

1 can of tuna fish (I prefer Albacore)

curry powder to taste (I like curry so I put in a lot)

a few dashes of cumin

a few dashes of paprika

2-3 tsp Dijon mustard

some splashes of light rice vinegar

1-2 TBSP low fat mayo

a drizzle of grapeseed oil

salt & pepper

Dress a bed of romaine lettuce with just a drizzle of Grapeseed oil and rice vinegar. Scoop the tuna in the middle of the lettuce then top entire salad with pecans or walnuts & craisins.

Serves 2