After twenty plus years in the corporate world I am embarking on a new adventure, a career in Nutrition and Dietetics. Many chronic illnesses can be prevented with eating right, exercise and smoking cessation. So let's talk about the food..and eating healthy without sacrificing taste in a sustainable, affordable way!
When my kids were small we used to love to take them apple picking. We always thought the apples tasted better because we hand selected them ourselves. We are visiting my daughter soon and I thought I would bring her apples from the orchard nearby. (Although I suppose if she's reading this, she won't be surprised anymore.) One of my favorite things about going to the orchard is the smell of the apple pies baking and the scent of the cider with cinnamon. I love apple crisp, but, peeling the apples loses the benefits of the fiber in the apple. I usually add oats to my apple crisp, but recently found an easier way to make baked stuffed apples.
Use an apple corer to remove the core. Heat one teaspoon of light butter and add the following: 1 Tbsp Oats 1 Tbsp brown sugar 1 tsp raisins 1 tsp chopped almonds 1/2 tsp cinnamon After mixing the ingredients together, gently fill the middle of the apple with the mixture and bake at 350 degrees for about 45 minutes (bake longer if you prefer the apple to be a bit softer).
Apples, oats, raisins and nuts are rich in fiber and have the ability to make us feel full and help to "keep things moving." Fiber helps protects our digestive tract from diverticulosis and colon cancer. But these ingredients also have a lot of soluble fiber which helps to lower LDL or bad cholesterol. So as the saying goes, "..an apple a day keeps the doctor away."
One of the best ways to get the most out of your food is to eat foods in season whenever possible. Now, in the middle of September the tomatoes are so abundant. Who doesn't love a home grown tomato? Aside from eating it like an apple, in a salad, on a homemade pizza, making bruschetta or with basil and fresh mozzarella, what else can you do with tomatoes? Since I grew so many this year, I am going to try freezing them whole. This way when it gets cold in late fall or early winter, I can use the frozen tomatoes in lieu of canned tomatoes, for homemade soups. Granted, they won't be usable in a salad, but the advantage of using frozen tomatoes rather than canned is much less sodium. I'll let you know how it tastes!
It is nearing the end of September, with the leaves changing color and butternut squash is in season. Butternut squash is a winter squash high in vitamin A, Potassium, Manganese, and Magnesium. It is also a good source of Omega 3 fatty acids, a healthy fat providing protection from heart disease, central nervous system disorders, depression and rheumatoid arthritis. Winter squash refers to the category of squash with a thicker skin, as opposed to a summer squash like zucchini. It has a long shelf life but can look a bit daunting to cook because of it's thick skin, but once cut up it makes a delicious soup. The recipe below was given to me by my friend Michele; I have made it many times, including as a first course at Thanksgiving! I usually double the recipe and freeze half so I can reheat it with a sandwich on a night I get home late from work. Vitamin A (Retinol) is important for protecting skin, hair, bones and our immune system. Retinol is also believed to have anti-aging properties (check the back label of any anti-aging cream and you will probably see Retinol listed).
Try this soup! Curried Butternut Squash Soup 2 tsp. canola oil or olive oil 1 cup diced onion 2 celery stalks chopped 1 tablespoon curry powder (cumin works well too if you don't have curry) 4 cups low sodium vegetable or chicken broth (more or less broth depending on how large the squash and how thin or thick you like your soup) 1 butternut squash (about 2 lb.) peeled and chopped with seeds removed 1/2 tsp salt 1/2 tsp pepper 4 Tbsp nonfat plain greek yogurt or low fat sour cream (optional) 4 tsp. chopped fresh chives (optional) Heat oil in stock pot and add onion and celery and cook until soft. Add curry powder and cook for one more minute. Add squash, broth (I like the broth to just cover the squash cubes, but you can make thicker or thinner according to your taste.) Add salt and pepper and simmer for 15 minutes until squash is soft. Then take small batches and put in blender or food processor until soup is smooth. Pour into bowls and serve.
