Warm & Filling - Butternut and Acorn Squash Soup!

Oh so WARM and FILLING...and FAST!  That's what we are looking for these cold, damp, fall days...BUT that doesn't mean we have to turn to high fat-based standbys.

Farmers Markets are loaded with a wide variety of winter squash, including the two below.  My favorite is the Butternut Squash.  Another usual suspect in our home is the Spaghetti Squash which is just a fun variety that kids will enjoy...will post more on that squash later. And the other one in today's recipe is the Acorn Squash.  Give them a try...super easy.

Butternut Squash:

It has a sweet, nutty taste similar to that of a pumpkin. It has yellow skin and orange fleshy pulp. When ripe, it turns increasingly deep orange, and becomes sweeter and richer. It can be roasted, toasted and also pureed or mashed into soups, casseroles, breads, and muffins. This squash can also be grilled and normally either seasoned with spices such as nutmeg and cinnamon or the de-seeded center stuffed with other vegetables, for instance spinach and feta before wrapped in foil and then grilled. Good source of fiber, Vitamins C, A & E, magnesium and potassium.


Acorn Squash:

Acorn squash are oval-shaped so they offer their own bowl! The winter squash are sliced into halves and seeded. Then they can be baked and eaten in the shell. They are among the easiest prepared because no peeling is required.  For Baked Acorn Squash, slice lengthwise, de-seed, invert on baking sheet for 30 minutes at 350 degrees until tender. Cool slightly and added a touch of honey and butter. 
Acorn squash contains potent nutrients such as vitamins C, B-12 and A, potassium, folic acid, manganese, fatty acids, fiber and phytonutrients. These potent nutrients help prevent free radical cells in the body.

Butternut & Acorn Squash Soup

******This was a really FAST and super-nutrient dense dinner soup that was gobbled up (with just a little left to package and freeze for the upcoming winter months). The original recipe included cream cheese and sour cream.  I did not use those, but if you want a little thicker consistency, plain, non-fat yogurt could be folded in at the end.

If you prefer a more savory type of soup, try adding carrots, celery, ginger root and garlic to the saute, omit the cinnamon and brown sugar.  Flavor with orange zest.

Ingredients

• 1 butternut squash, halved and seeded
• 1 acorn squash, halved and seeded
• 1 tablespoon butter
• 1/4 cup chopped sweet onion
• 1 quart chicken broth
• 1/4 cup packed brown sugar
• 1/2 teaspoon ground black pepper
• ground cinnamon to taste (optional)
• fresh parsley, for garnish

Directions

1. Preheat oven to 350 degrees F. Place the squash halves cut side down in a baking dish. Bake 45 minutes, or until tender. Remove from heat, and cool slightly. Scoop the pulp from the skins. Discard skins.
2. Melt the butter in a skillet over medium heat, and saute the onion until tender.
3. In a blender or food processor, blend the squash pulp, onion, broth, brown sugar, pepper, and cinnamon until smooth. This may be done in several batches. (An immersion blender is your friend!)
4. Transfer the soup to a pot over medium heat, and cook, stirring occasionally, until heated through. Garnish with parsley, and serve warm.

 Would love to hear from those who try this or other recipes. Enjoy!

Until next time, Be Well!

Jen

Avocado & Cavier?

Here are ten reasons I love avocados:

Prostate Cancer Prevention
Avocados have been shown to inhibit the growth of prostate cancer.

Oral Cancer Defense
Research has shown that certain compounds in avocados are able to seek out pre-cancerous and cancerous oral cancer cells and destroy them without harming healthy cells.

Breast Cancer Protection
Avocado, like olive oil, is high in oleic acid, which has been shown to prevent breast cancer in numerous studies.

Eye Health
Avocados have more of the carotenoid lutein than any other commonly consumed fruit. Lutein protects against macular degeneration and cataracts, two disabling age-related eye diseases.

Lower Cholesterol
Avocados are high in beta-sitosterol, a compound that has been shown to lower cholesterol levels. In one study, 45 volunteers experienced an average drop in cholesterol of 17% after eating avocados for only one week.

Heart Health
One cup of avocado has 23% of the recommended daily value of folate. Studies show that people who eat diets rich in folate have a much lower incidence of heart disease than those who don't. The vitamin E, monounsaturated fats, and glutathione in avocado are also great for your heart.

Stroke Prevention
The high levels of folate in avocado are also protective against strokes. People who eat diets rich in folate have a much lower risk of stroke than those who don't.

Better Nutrient Absorption
Research has found that certain nutrients are absorbed better when eaten with avocado. In one study, when participants ate a salad containing avocados, they absorbed five times the amount of carotenoids (a group of nutrients that includes lycopene and beta carotene) than those who didn't include avocados.

Glutathione Source
Avocados are an excellent source of glutathione, an important antioxidant that researchers say is important in preventing aging, cancer, and heart disease.

Vitamin E Powerhouse
Avocados are the best fruit source of vitamin E, an essential vitamin that protects against many diseases and helps maintains overall health. (Excerpt from Healthdiaries.com)

I ABSOLUTLY ADORE AVOCADOS!  I add them to my salads, sandwiches, fresh salsa, wraps, etc.  BUT now (thanks to my neighbor’s rockin mom) I also use them in my favorite Cowboy Caviar Recipe.

Ingredients

2 cans (15 oz) black beans, rinsed and drained
1 can (17 oz) can whole kernel corn, drained
2 large tomatoes, chopped
1 or 2 large avocados, peeled and diced
1/2 red onion, chopped
1/4 cup chopped fresh basil

Dressing

1 Tbsp. red wine vinegar
3-4 Tbsp. lime juice
2 Tbsp. olive oil
1 tsp. salt
1/2 tsp. pepper

Combine all ingredients in a large bowl.  Cover and chill. Garnish, if desired with additional avocado slices or basil sprigs, and serve with whole wheat tortilla chips.

So, put on your Cowboy boots, grab some of the green goodness and have at it!

Until next time, Be Well,

Jen

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Why I Love Garbanzo Beans (Chickpeas)

• They are inexpensive and easy to find. Buy them dried or canned.
• They are versatile. They can be used in soup, stew, chili, on salads, tossed with pasta, added to sauces, made into hummus….or roasted.
• They are a very good source of folic acid, fiber & manganese. Also rich in the minerals iron, copper, zinc, and magnesium.
• They are also a good source of protein.
• They are low glycemic….good for insulin resistant and people with diabetic conditions.
• OH….AND THEY TASTE GOOD!!!!!!

What I do with them…

HUMMUS

I am a huge fan of Hummus – I make my own using this basic recipe. You can play with a basic recipe to create many versions.  I also like a sundried tomato hummus, as well as a pesto hummus which is the addition of fresh basil! Get creative…the most creative I have been was a pumpkin hummus.   I use hummus as a dip with veggies, as a spread on rice cakes or wraps, and add into sauces for added fiber and protein! 

Ingredients:

• 2 (15.5-ounce) cans no-salt-added chickpeas (garbanzo beans), rinsed and drained
• 2 garlic cloves, crushed
• 1/2 cup water
• 3 tablespoons fresh lemon juice
• 2 tablespoons extra-virgin olive oil
• 3/4 teaspoon salt
• 1/4 teaspoon black pepper

Preparation:

Place beans and garlic in a food processor; pulse 5 times or until chopped. Add 1/2 cup water and remaining ingredients; pulse until smooth, scraping down sides as needed.

ROASTED CHICKPEAS

A delicious, low-fat, high-fiber snack that is a great crunchy alternative to the high fat, high calorie chips and snacks out there.  I love these for munching, but also a perfect on-the-go snack, and great for the kids!  I must say...these are slightly addicting...just a fair warning!

About 1/2 cup per person. This recipe will yield about 6 servings.

NOTES:

• You can use regular olive oil or flavored. Roasted garlic oil is great.
• If you are going sweet you might want to add a bit of honey before roasting.
• You can also toss them with some hot sauce if you want them spicy.
• Some seasonings to consider: Black Pepper, Rosemary, Smoked Paprika, Oregano, Curry Powder, Chili Powder, Cinnamon, Nutmeg, Ground Ginger, Ground Mustard, Cayenne, etc.

Ingredients:

• 3 cups cooked chickpeas, or 2 15-ounce cans of beans, drained and rinsed.  Pat DRY with towel.
• 1 T canola or olive oil to lightly coat, or nonstick cooking spray
• Seasonings: I like sea salt and rosemary

Preparation:

Preheat oven to 425˚F.  Spread chickpeas on a baking sheet in a single layer.  Dry roast them for about 20 minutes.  Stir them to avoid sticking and add a little oil and the spices at this time. Bake for another 10-20 minutes until golden brown and crunchy.  Let them cool completely before serving. They get much crunchier after they cool. Store in an airtight container at room temperature.

Chickpeas pack a lot of nutrients and are a great snack arsenal to have at the ready!

Until next time…Be Well.

Jen

20 ways to Kick your Workouts up a Notch

It's Summer - have your workouts taken a back seat??? Let's get back into gear, here are a few tips to switch it up....

1. Change the time of day you workout.
2. If you always do cardio first, try doing it after the weight lifting. Or vice versa.
3. Vary the intensity. You don’t need to kill it every workout.
4. Alter the order you do the exercises. Do you always start with the same exercise? Do small parts first?
5. Redesign your workout altogether. Start over. Change up all the exercises.
6. Don’t do your lifting and your cardio on the same days if you always have in the past.
7. Take up a new sport.
8. Join a new class. Or even a new gym! Change of scenery is good.  **Better yet, come join my class - I love fresh new faces!
9. Get a workout video you can do at home.
10. Change the number of reps you do in each set.
11. Change the number of sets you do of each exercise.
12. Shorten or lengthen your rest periods between sets.
13. Don’t count reps at all! Time yourself instead and just do as many as you can in a given time frame.
14. Add some explosive, plyometric exercises to your routine.
15. Set a goal.
16. Buy yourself some new workout clothes! (But earn them first by adhering to #15 for 4 weeks.)
17. Switch up your music.
18. Get a workout buddy.
19. Increase the weight you’re using.
20. Make it FUN again! We USED to go outside and PLAY. Now we go to a gym and “WORKout”. Make it recess again!

Get up and Get Moving!!!!! 

Until next time, Be Well,
Jen

Healthy Take on Cucumber Raita

Oh my, thinking back to my first introduction to cool cucumber raita was shortly after college I was camping with some friends and her grandmother had made an extrememly tasty cucumber dip with onions and a white creamy substance.  I loved it.  Probably snuck some when noone was looking. 

It was later in grad school in one of my nutrition classes when I learned to create a healthier, lighter version of the said recipe...it is a STAPLE in my house each and every summer.  I hope you will enjoy.

Ingredients:

• 2-3 small-medium cucumbers, seeded, diced
• 1-2 small onions, diced
• 2-3 small tomatoes, seeded, diced
• Fresh basil - 3-4 leaves
• 1 cup non-fat, plain yogurt (plain greek yogurt is good too)
• 1/3 cup cider vinegar
• Pinch of sugar (to taste)
• Salt & Pepper (to taste)

Instructions: 

1) Dice onions, cucumbers, tomatoes, and basil.  Put in bowl.

2) Add yogurt, vinegar, salt, pepper & sugar

3) Use as a dip, or a crisp, cool topping for grilled pork chops, chicken, steak or fish

This Raita chills nicely and allows flavors to blend with time. Fat-free yogurt will combine with water in cucumbers and will thin out.  Greek yogurt will make it more thick, plus the added benefit of protein is a pleaser. Two different taste options.

ENJOY!

Until next time, Be Well.

Jen

Go Ahead...Nobody's Watching!!!

My husband and I have been part of a very special team at our church for our entire marriage and every year this poem is read at the close of our session.  I feel compelled to share it tonight because with all that is going on in the world, in our country, in our communities and homes...NOW is the time to Get Up, Take a Stand, and GET MOVING - sure, I am a trainer and a self-proclaimed adrenaline junkie...but I am talking more than just moving our bodies to be healthy.  I'm talking about getting off the couch and living. Doing. Taking Action!  I am tired of seeing other people's "realities" on the television.  It is a great disservice to all that can be happening outside our own front door (or in, for that matter).

If you are tired of being tired.  Tired of where you are.  Ready to make a change...well - don't let anything stop you.  As we all know...Life is a blink.  Make yours count.

DANCE LIKE NOBODY'S WATCHING:

We convince ourselves that life will be better after we get married, have a baby, then another.

Then we are frustrated that the kids aren't old enough and we'll be more content when they are.
After that we're frustrated that we have teenagers to deal with. We will certainly be happy when they are out of that stage.

We tell ourselves that our life will be complete when our spouse gets his or her act together, when we get a nicer car, are able to go on a nice vacation, when we retire.

The truth is, there's no better time to be happy than right now.

If not now ... when?

Your life will always be filled with challenges. It's best to admit this to yourself and decide to be happy anyway.

One of my favorite quotes comes from Alfred D Souza ...

"For a long time it had seemed to me that life was about to begin.
But there was always some obstacle in the way, something to be gotten through first, some unfinished business, time still to be served, a debt to be paid. Then life would begin. At last it dawned on me that these obstacles were my life."

This perspective has helped me to see that there is no way to happiness. Happiness is the way.

So, treasure every moment that you have. And treasure it more because you shared it with someone special, special enough to spend your time ... and remember that time waits for no one ...

So stop waiting until you finish school ... until you go back to school ... until you lose ten pounds ... until you gain ten pounds ... until you have kids ... until your kids leave the house ... until you start work ... until you retire ... until you get married ... until you get divorced ... until Friday night ... until Sunday morning ... until you get a new car or home ... until your car or home is paid off ... until spring, until summer ... until fall ... until winter ... until you are off welfare ... until the first or fifteenth ... until your song comes on ... until you've had a drink ... until you've sobered up ... until you die ... until you are born again to decide that there is no better time than right now to be happy ...

Happiness is a journey ... not a destination!!

Thought for the day:
"Work like you don't need money,
Love like you've never been hurt,
And dance like no one's watching."
Author:Crystal Boyd

Until next time...Be Well.

Jen