This recipe is a good source of vitamin A, which keeps eyes and skin healthy.
1/2 cup chopped celery
1/2 cup chopped onion
1/2 cup chopped carrots
2-3 cups cubed fresh or frozen pumpkin or winter squash
1 large garlic clove
1 teaspoon chopped fresh thyme, or 1/2 teaspoon dried
1 teaspoon chopped fresh oregano, or 1/2 teaspoon dried
4 cups chicken stock
2 tablespoons vegetable oil
1/2 cup lean, roasted diced ham
1 teaspoon tomato paste, or 1/2 peeled, seeded and chopped fresh
tomato
1. Place celery, onion, in 2-quart sauce pan with olive oil, sauté
until tender. Add garlic and briefly sauté. Add carrots, pumpkin,
chicken stock, thyme, and oregano. Simmer 15 minutes or until
pumpkin and carrots are tender.
2. Stir in ham. Simmer another 10 minutes.
3. Blend in the tomato paste or diced tomato. Serve hot.
Archive for June, 2010
Pumpkin Soup recipe
Saturday, June 26th, 2010Whole Corn and Green Chili Muffins recipe
Saturday, June 26th, 2010This recipe contains whole grains. Making half your grains whole may help protect you 
against many chronic diseases.
Ingredients:
1/2 cup whole-wheat flour
1/2 cup flour
3/4 cup whole-grain corn meal
2 tablespoon sugar
1 tablespoon baking powder
1 teaspoon salt
1/4 teaspoon cayenne pepper or to taste
1 egg
3/4 cup + 2 tablespoons fat free milk
1/3 cup vegetable oil
1 – 8 ounce can whole kernel corn, well drained
1 – 4.5 ounce can diced green chilies, well drained
1/2 cup shredded cheese (optional)
1. Preheat oven to 400°.
2. Lightly coat a 12-cup muffin pan with vegetable spray or line with paper. 3. In medium bowl, mix together flours, cornmeal, sugar, baking powder, salt and cayenne.
4. In separate bowl, lightly beat egg. Add milk, oil, corn and chilies.
5. Add wet ingredients to dry ingredients, stirring just until combined.
6. Lightly mix in cheese.
7. Fill each muffin 3/4 full.
8. Bake for 20 minutes or until toothpick inserted in center comes out
clean. 12 servings, 1 muffin each
Wild Rice Salad
Saturday, June 26th, 2010This recipe is a good source of fiber, which may help protect you against some diseases.
Ingredients:
4 cups cooked wild rice
1 cup diced celery
2 green onions, sliced thin
1 1/2 cups fruit (dried, fresh, frozen or canned)
3 tablespoons vegetable oil
3 tablespoons vinegar
1/4 tsp black pepper
1/2 teaspoon salt (optional)
Directions:
1. Toss all ingredients together in a large bowl.
2. Refrigerate salad for at least an hour before serving so flavors blend.
3. Bake in a medium-sized, covered casserole dish at 350 degrees F. until
steaming hot, about 45 minutes. Or, heat on low in a covered skillet until
steaming hot.
4. Refrigerate leftovers within 2-3 hours.
Won Tons recipe
Saturday, June 26th, 2010This recipe is a good source of vitamin A, which keeps eyes and skin healthy. This recipe is also a good source of vitamin C, which keeps gums and blood vessels healthy.
Ingredients:
1 cup cooked ground chicken
1 1/2 cups (1/4 head) shredded cabbage
1/2 cup (1 medium) shredded carrot
1/4 cup finely chopped green onion
1/2 teaspoon salt
1/2 teaspoon sugar
1/4 teaspoon ground cumin
1/4 teaspoon ground ginger or 1/2 teaspoon fresh grated ginger
1/8 teaspoon pepper
Pinch of cinnamon
1/2 tablespoon cornstarch
1/2 tablespoon toasted sesame oil
24 won ton wrappers
Directions:
1.Combine cooked meat and chopped vegetables in a large bowl.
2.Combine spices, cornstarch, and oil in a small bowl.
3.Add spice mixture to meat and vegetables and mix well.
4.Place 1 tablespoon of mixture in the center of each won ton wrapper.
5.Brush edges with egg white or water.
6.Fold wrapper diagonally so corners line up and press edges together tseal.
7.Bring the bottom two corners together and pinch to close.
8.Steam 6-7 minutes.
9.Refrigerate leftovers within 2-3 hours.
Zucchini Tomato Bake recipe
Saturday, June 26th, 2010
This recipe contains more than one type of vegetable, rich in different nutrients. Try many
colors and kinds. .
Ingredients:
2 pounds zucchini (about 4 cups sliced)
3 tablespoons chopped onion
1 teaspoon vegetable oil
2 cups canned tomatoes with juice or 2 cups fresh sliced tomatoes
1/2 teaspoon salt
1/4 teaspoon pepper
1/4 cup (1 ounce) grated cheese (try cheddar, mozzarella, or parmesan)
Directions:
1. Wash zucchini and cut into 1/4-inch slices.
2. In large frying pan, cook onion in oil on medium heat until tender.
3. Add zucchini to onions and cook for 5 minutes.
4. Add tomato and seasoning; cook 5 more minutes.
5. Put mixture into an 8 x 8 square baking dish and sprinkle with cheese.
6. Bake at 375 degrees F. for 20 minutes.
7. Refrigerate leftovers within 2-3 hours.
PEACH YOGURT SMOOTHIE recipe
Wednesday, June 16th, 2010
This recipe is a good source of calcium, which keeps bones and teeth strong. Easy and healthy recipes for you.
Ingredients
1 cup low-fat yogurt (try peach, vanilla or lemon)
1/3 cup non-fat dry milk
1/2 banana
3/4 cup orange juice
1/2 cup frozen peaches
Directions
1. Put all ingredients into a blender.
2. Blend until smooth.
3. Refrigerate leftovers within 2-3 hours.
Tip: Serve as a snack or dessert during the summer months
Quick Chili recipe
Wednesday, June 16th, 2010This recipe is a 
source of iron, which carries oxygen in the blood.
Ingredients:
1/2 pound lean ground meat
1/2 medium onion, chopped
1 can (15.5 ounces) kidney beans, drained
1 can (14.5 ounces) diced tomatoes with liquid
1 1/2 tablespoons chili powder
1. Brown meat and onions in a large skillet over medium-high heat (350 degrees in an electric skillet). Drain fat.
2. Add beans, tomatoes, and chili powder.
3. Reduce heat to low (250 degrees in an electric skillet), cover and cook for 10 minutes.
4. Serve hot.
5. Refrigerate leftovers within 2-3 hours.
Bright Ideas:
Use pinto or black beans instead of kidney beans.
Orange Rice Salad
Wednesday, June 16th, 2010
This recipe is a good source of fiber, which may help protect you against some diseases.
Ingredients:
2 cups cooked, cooled brown rice
1/2 cup celery, washed and diced
3/4 cup raisins or other dried fruit
1/4 cup chopped nuts
2 tablespoons vegetable oil
1 tablespoon orange juice or vinegar
1/4 cup parsley, chopped or 1 teaspoon dried parsley
3 green onions, washed and thinly sliced
1 can (11 ounces) mandarin oranges with juice
salt and pepper to taste
Directions:
1. Mix all ingredients together in medium-sized bowl.
2. Chill for an hour to allow flavors to blend.
3. Serve with bread or toast.
4. Refrigerate leftovers within 2-3 hours.
Bright Ideas: Try adding 2/3 cup diced green peppers or other crunchy
vegetables.
Quick Bean Dips (new)
Wednesday, June 16th, 2010
This a special recipe and it is source of healthy fiber, which may help protect you against some diseases.
Chunky Black Bean Dip
1 (15-ounce) can black beans, rinsed, drained
1 small onion, diced
1 small bell pepper, diced
1 medium tomato, diced
1 clove garlic, minced
1 teaspoon cumin
1 teaspoon chili powder
1 tablespoon cider vinegar
Smokey Pinto Bean Dip
1 (15-ounce) can pinto beans, rinsed and drained
1 (4-ounce) can mild jalapeño peppers
1 tablespoon vegetable oil
1 tablespoon or more of barbeque sauce or catsup
1 tablespoon or more of water
1/2 teaspoon onion powder
1 teaspoon liquid smoke
Lemony Garbanzo Bean Dip
1 (15-ounce) can garbanzo beans, rinsed and drained
1/2 cup low-fat sour cream
2 tablespoons lemon juice
1 tablespoon olive oil
1/2 teaspoon cumin
1 teaspoon hot sauce
2 cloves garlic, minced
2 tablespoons or more cilantro, chopped
Directions:
1. For a smooth dip, place ingredients in a food processor or
blender and process until smooth OR for a chunky dip, mash
beans or peas well with a fork or potato masher, stir in
remaining ingredients. Add additional liquid as needed for
desired consistency.
2. Add salt and pepper to taste.
3. Serve with tortilla chips, pita wedges, or fresh vegetables.
4. Refrigerate leftovers within 2-3 hours.
