Minestrone Soup

Dear Readers,

Are you having a hard time getting in your vegetable serving each day. Try vegetable soups. It will keep you warm during the fall and spring seasons plus it is very healthy. According to the USDA food guide pyramid vegetable servings needed for a man is 3 cups and a female is 2.5 cups. In general, 1 cup of raw or cooked vegetables or vegetable juice, or 2 cups of raw leafy greens can be considered as 1 cup from the vegetable group. Below is my recipe for Minestrone Soup.

Ingredients:

1 Medium onion (small dice)
2 Clove garlic (minced)
1 Tbsp olive oil
3 Cups Chicken broth
1- 15 ounce can red kidney beans; drained and rinsed
1- 14.5 ounce can diced tomatoes
1 Stalk celery (diced)
1 Medium carrot (diced)
1/4 cup parsley
1/2 tsp dried oregano
1/2 tsp dried basil
1/2 cup ditalini
1 Small zucchini (half moons)
1/2 cup frozen peas
salt and pepper to taste

Directions:
1-Heat a large pot. Add the oil, then the onion and garlic. Saute over medium heat until they are soft and tender.
2-Add the broth, kidney beans, and tomatoes. Bring the pot to a boil, then lower the heat to a simmer while you prepare the veggies.
3-Add the celery and carrots to the pot.
4-Clean and dry the parsley. Chop and add to the pot.
5-Add the dried oregano and basil to the soup. Add salt and pepper to taste. Usually a pinch of each.
6-Bring the soup to a boil, and stir occasionally. Reduce the heat and simmer covered for 15 minutes.
7-Add the pasta, zucchini and peas to the pot.
8-Cook, uncovered according to pasta direction. Usually 8 minutes.
9-Taste soup, Add salt and pepper if needed. Garnish with parsley and grated cheese.

Focaccia with Roasted Shallots and Garlic

Ingredients:

Dough:

1/4 cup extra virgin olive oil
3 sprigs of fresh rosemary
1 cup warm water
1 package (1/4 ounce) active dry yeast
2 1/2 cups unbleached flour
1 tsp. kosher salt

Roasted Shallots and Garlic Toppings:
2 tbsp. extra virgin olive oil
2 heads garlic, separated & peeled, about 30 cloves
7 small shallots, separated & peeled. about 14 pieces
1 tbsp. sugar
1/4 dry white white
1/2 cup chicken broth
Salt and pepper to taste

Directions:

1-In a small saucepan heat the rosemary sprigs with olive oil. Cook for half an hour. Discard the rosemary sprigs.

2-Combine water and yeast in the bowl of a standing mixture. Add flour, rosemary oil and salt. Using paddle attachment mix the dough until it starts to pull together. Change to the dough hook and run the machine for 3 minutes. Transfer to a floured work surface and knead the dough for 5 minutes until it is smooth and elastic. Shape into a ball. Place in an oiled bowl, covered with plastic wrap and keep in a warm area. Let rise for one hour or until double in size.

3-While the dough is rising, start the topping. Heat a large skillet; add olive oil and saute shallots and garlic over medium heat. Cook for 10 minutes. Add sugar and cook for 3 minutes. Add broth and wine and cook for 30 minutes or until the liquid is mostly evaporated. Season with salt and pepper and set aside.

4-Preheat oven to 450 degrees, placing a pizza stone on the bottom shelf.

5-On a lightly floured surface roll dough to make a 9" circle. Transfer to a floured peel and spread the shallots and garlic on top, pressing them lightly into the dough. Sprinkle with salt. Rest dough for 15 minutes. Place focaccia on pizza stone and bake for 15 minutes.

Apple and Butternut Squash Soup w/ Rosemary

Dear Readers,

A great way to get in your nutrition from vegetables is through soup. Creamy vegetable soups can be healthy just avoid adding heavy dairy products. Rely on fresh herbs and spices for flavor. Try this recipe for a starter or your next Sunday family dinner or for Thanksgiving.


Ingredients
2 ripe green apple, peeled, quartered and cored
2 pounds butternut squash, peeled, seeded and cut into 2-inch chunks
1 large onion, diced
2 slices whole wheat bread ( cubed)
1/2 teaspoon salt, divided
Freshly ground pepper to taste
4 cups reduced-sodium chicken broth, divided
1 sprig Rosemary chopped

Directions


Combine apples, squash, onion, bread, chicken broth, rosemary, salt and pepper into a pot. Cook for 30 minutes until vegetables are soft. Pour mixture into a blender, and puree until smooth. Transfer back into a pot. If you do not have a stand blender, use an immersion blender. Add remaining salt and some pepper to taste. Decorate with chopped rosemary if needed.

Pot Roast

Dear Readers,

Fall is the perfect season to bring out our comfort food recipes and one pot meals. I usually tend to make a one pot recipe that will last for a few days. Pot roast is one of those recipes that brings me back to childhood. The savory meat mixed with vegetables that are slow roasted melts in my mouth and brings comfort food to another level. Remember since you are using a higher fat meat, remember portion control 3 oz per serving. I will serve the pot roast with a variety of vegetables and brown rice. From time to time it is important to incorporate red meat into our diets for iron.

Ingredients:

3 1/2 lb of beef shoulder or boneless chuck roast
1 Tbsp olive oil
Salt, pepper, italian seasoning to taste
1 large yellow onion, chopped or sliced
4 cloves of garlic, peeled
1/2 cup of red wine
Several carrots, peeled and cut lengthwise


Directions:

1- Use a thick-bottomed covered pot (oven-proof if you intend to cook in oven), such as a dutch oven, just large enough to hold roast and vegetables. Heat 1 Tbsp of oil on medium high heat (hot enough to sear the meat). Sprinkle and rub salt, pepper, and Italian seasoning all over the meat. Brown roast in pot, all over, several minutes on each side. Don't move the roast while a side is browning, or it won't brown well.

2 -When roast is browned, lift up the meat and add garlic and chopped onion to the bottom of the pan. Let the roast sit on top of the onions. Add 1/2 cup of red wine. Cover. Cook the pot roast in a 225°F oven, once you have browned it on the stovetop, and brought the liquid to a simmer (make sure to use an oven proof pan).

3 Cook for 3 1/2 to 4 hours, until meat is tender. (If you are using a pressure cooker, cut the time by half). Near the end of the cooking, add carrots, cook until tender, about an additional 10 minutes.