Butternut Squash and Kale Soup

butternut soup

This soup makes the perfect vegetable side dish—it’s packed with nutritious vegetables and healthy carbohydrates from the butternut squash and other veggies!

Prep Time: 20 minutes
Cook Time: 35 minutes
Serves: 4
Serving Size: 1 cup

Ingredients:
1 large sweet onion, cut into wedges
4 cups cubed butternut squash (about 3/4-inch cubes)
1 Tbsp olive oil
Freshly ground black pepper, to taste
1 tsp dried thyme
1 (14.5-oz) can low-sodium chicken broth
3/4 cup water
3 cups chopped kale

Directions:
1. Preheat oven to 425°F.

2. Line a large baking pan with aluminum foil and spread onion and squash over foil in a single layer. Drizzle vegetables with olive oil and toss lightly to coat; then season with pepper and thyme. Place in oven and bake for 30–35 minutes, or until vegetables are cooked through and starting to brown. Note: Take vegetables out at least once in the middle of cooking to stir.

3. Combine roasted vegetables, chicken broth, and water in a large saucepan and use an immersion blender to blend ingredients together until smooth.

4. Heat blended soup over medium heat until heated through. Once heated through, stir in kale and cook until wilted, about 3 minutes.

Choices/Exchanges:
1 Starch, 2 Nonstarchy Vegetable, 1/2 Fat

Basic Nutritional Values:
Calories 130
Calories from Fat 30
Total Fat 3.5 g
Saturated Fat 0.5 g
Trans Fat 0.0 g
Cholesterol 0 mg
Sodium 75 mg
Potassium 740 mg
Total Carbohydrate 24 g
Dietary Fiber 4 g
Sugars 8 g
Protein 4 g
Phosphorus 110 mg

About the Book: 
Diabetes Superfoods Cookbook and Meal Planner: Power-Packed Recipes and Meal Plans Designed to Help You Lose Weight and Manage Your Blood Glucose (American Diabetes Association, 2019, ISBN: 978-1-580-40679-6, $19.95) is available from major online booksellers.

Lamb Meatballs with Yogurt and Pomegranate-Mint Relish

The holidays are now finally winding down for a few months unless you have a significant other, Valentine’s day is around the corner, men, do not forget.  Speaking of significant others, below is a recipe by Chef Jula Jaksis from Employees Only- her restaurant in NY on Christopher St.  It is for Lamb Meatballs with Yogurt and Pomegranate-Mint Relish, using the POM Wonderful pomegranates.

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Ingredients

Meatballs

  • 1 lb. ground lamb
  • ¼ cup shallots, finely diced
  • 1 teaspoon garlic, finely chopped
  • 1 teaspoon ground coriander
  • 1 teaspoon ground cumin
  • 1 teaspoon ground allspice
  • 1 tablespoon salt
  • 1 teaspoon fresh ground black pepper
  • 3 tablespoons mint, chopped
  • 3 tablespoons parsley, chopped
  • ½ cup bread crumbs
  • ½ cup chicken stock

Yogurt

  • 1 4-oz. container Greek yogurt
  • juice from ½ lemon
  • Pomegranate-Mint Relish
  • 1 cup arils from POM Wonderful Pomegranates
  • (or 1 cup POM POMS Fresh Arils)
  • 2 tablespoons mint, chopped
  • 1 tablespoon parsley, chopped
  • 1 teaspoon lemon zest
  • 2 tablespoons extra-virgin olive oil
  • 1 teaspoon red wine vinegar
  • salt and pepper to taste

Preparation

Meatballs:

  1. In a large bowl, mix together the lamb, shallots, garlic, spices and herbs.
  2. Pour the chicken stock over the bread crumbs and add to the lamb mix; combine well.
  3. Portion meatballs into desired size.
  4. In a hot pan with olive oil, sear the meatballs on medium-high heat. (Depending on the size of the meatballs and if you prefer the center to be slightly rare, searing in the pan just until browned will be fine. If you prefer a well-done center, place the meatballs in a 400°F oven for an additional 5–8 minutes.)

Yogurt:

  1. Mix the yogurt with the lemon juice until smooth.
  2. Refrigerate until serving.

Pomegranate-Mint Relish:

  1. Prepare fresh pomegranate arils, if necessary.*
  2. Add the arils, mint, parsley, lemon zest, olive oil and red wine vinegar together; salt and pepper to taste.

To Serve:

  1. Line the meatballs on a plate and put a dollop of the yogurt on each.
  2. Liberally sprinkle with the Pomegranate-Mint Relish.

*To prepare fresh arils, score 1–2 large POM Wonderful Pomegranates and place in a bowl of water. Break open the pomegranates under water to free the arils (seed sacs). The arils will sink to the bottom of the bowl and the membrane will float to the top. Sieve and put the arils in a separate bowl. Reserve 1 cup of the arils from fruit and set aside. (Refrigerate or freeze remaining arils for another use.)

In addition to Pomegranates in whole form there are also new POM POM Fresh Arils which are 4.3 ounces and 100 calories each.  Each one contains quite a few of those delicious little fruit bits pomegranates are known for.

These quick open packs are perfect for lunch boxes for kids and adults as a healthy alternative to fruit snacks or candies as a lunch time treat.

Smoothie Recipe For June’s National Fresh Fruits & Vegetable Month

 

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Trying to get your kids to eat more veggies and fruits? Here is a fabulous, healthy, tasty smoothie recipe from Vicki Marquez, author of Rootlets: Super Rootabilities. June is National Fresh Fruits & Vegetable Month.

About Rootlets:

The Rootlets: Super Rootabilities was created and written by Vicki Marquez and illustrated by Jeremy Russnak, introduces readers to the Rootlets – Brocc, Carrotina, Cornelius and Kaley – who live on Planet Planted in the town of VeggieVille with their dog, Basil, and their guardian and caretaker Yammy Grammy, who plucked them from the ground when they were just sprouts. Hilariously fun with bright, bold, colorful illustrations. The Rootlets: Super Rootabilities is a thrilling journey that showcases the super powers of plant-based foods and explores the magic of friendship and imagination.

This book is recommended for children ages 4 to 9.

This is the first product that is launched by The Rootlets brand, whose mission is to familiarize kids with fruits, veggies, and healthy eating. Future Rootlets products include apps, more books, games, toys, and an animated TV show. The Rootlets will be launching their website, which will be an interactive experience filled with games, activities, learning resources and exclusive content about the characters and their magical world.Rootlets

Smoothie Recipe:

Grandma’s “Cleaned Up” Greened up Milkshake

  • 1 Banana
  • 2 heaping handfuls of spinach
  • 2 to 3 pitted dates
  • 1 1/4 cup of almond milk (or coconut milk)
  • 1 scoop of maca powder
  • 1 scoop of cacao powder
  • 1 TB of raw crunchy almond butter
  • 3 ice cubes
  • A Sprinkle of love (optional but highly recommended)

Add all ingredients to a blender, blend until smooth and enjoy.

My daughters and I truly love smoothies and love to try new recipes. I try to sneak new ingredients into smoothies all the time for hope that they don’t know how good for them it is. I am looking forward to adding this great smoothie recipe to our list and I know that the girls will like it as much as I did.

Tip: Checkout kitchen ultimate website to compare best kitchen products and utensil required to prepare this milkshake recipe in your kitchen for buying at discounted rates.

The Best Sugar Cookie Recipe Ever

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Who doesn’t love a wonderful sugar cookie? I am truthfully not really a sugar cookie person, but let me tell you….this sugar cookie recipe is amazing. I always make them fairly thick and they seem to stay soft and good at all times!  I made these last week for Valentine’s Day (about 70+ hearts) and not a single one was wasted.

Sugar Cookie Recipe:

  • 1 Cup Oleo or Butter
  • 1 Cup Shortening
  • 1 Cup Powdered Sugar
  • 1 Cup White Sugar
  • 2 Eggs
  • 1/2 teaspoon vanilla
  • 1 teaspoon salt
  • 1/2 teaspoon baking soda
  • 4 1/2 Cups Flour

Of course, there is always the stand mixer kept in your kitchen!

    1. Cream together the Butter and the Shortening.
    2. Add the Powdered Sugar and the White Sugar
    3. Add the remaining ingredients; eggs, vanilla, salt, baking soda, and flour.
    4. After the cookie dough is all mixed together you can refrigerate if you feel necessary. (I typically don’t refrigerate)

[Read more…]

Kitchen Roll-Ups- Fruit Leather from your Juicer

For most owners of a powerful Breville juicer, the job description of their machine begins and ends with extracting juices from fruits and vegetables. However, a juicer can be one of the most versatile tools in the kitchen for an adventurous cook, and one of its hidden powers is the ability to make fruit leather in your own home.

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These delicious fruit snacks can be made using a wide range of fruit blends and are guaranteed to remind you of a packed lunch from your school days. They also retain all the nutritional value of the chosen fruits, so kids will find it much easier to get more fruit into their diet one roll at a time.

Preparation

Creating a homemade fruit roll up starts with choosing the fruit flavors that will go into the mixture. Practically any fruit will work, even dried fruit can be rehydrated with water and honey for use in this recipe. Honey, maple syrup or agave nectar can also be added to the mixture before juicing for enhanced sweetness. Add the fruit blend into the juicer and process into a thick, pudding-like consistency using the homogenization setting.

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Amazing Chocolate Cocktails

Got a chocolate lover in your life?  Maybe you are looking for an amazing “signature drink” for an upcoming party.  You will love  the flavored vodkas by Van Gogh – they do all the work for you, just mix and serve!  So delicious, and there is nothing overly “girly” about them, so the guys will enjoy it as well.
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Banana Bread Recipe

baking bread

You can’t go past a good homemade banana bread. One slice after another – and before you know it you have eaten a whole loaf. Make sure you use really ripe bananas, as they bring about a deep, sweet banana flavor. Often I spread a cream cheese icing on top, finished with toasted chopped walnuts – but it wouldn’t be a bread then, would it? Tip: you can also make this delicious banana bread recipe in bread maker appliance easily.

Makes 1 x 23cm LOAF

220g self-raising flour

¼ tsp baking soda

¼ tsp ground cinnamon

¼ tsp salt

80g sugar

45g brown sugar

2 eggs

60ml milk

1 tsp vanilla extract

75g melted butter or vegetable oil

200g mashed ripe banana
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Christmas Cocktails – Reindeer Tracks

Looking for the perfect drink to try this holiday season?  You will love this- the flavored vodkas by Van Gogh take it to a whole new level that your guests and you will love.

Reindeer Tracks

Christmas drinks

2 oz. Van Gogh Dutch Chocolate

1 oz. Hazelnut liqueur
[Read more…]