The Flavors of Fall November 24, 2010

I love the flavors of Thanksgiving and fall in general. I used to be intimidated of the winter squashes. They are so funny shaped and it’s hard to know what to do with them. After a few experiments in my kitchen, I have come to love the funny shaped veggies and will pretty much cook any of them. Last year I tried a butternut squash soup recipe that I really like. I just made it again this week and changed up a few things and it turned out even better. I brought it to a work Thanksgiving dinner and it was a huge hit. It’s healthy and light too! It would be a great addition to your Thanksgiving meal as a healthy option.

Butternut Squash Soup

1 large sweet onion, diced

1 whole butternut squash, peeled and cubed

1 whole acorn squash, roasted* and flesh scoop out

1 sweet potato, peeled and cubed

1 large (fat) carrot, peeled and cubed

1 granny smith apple, peeled, cored and diced

1 quart chicken stock

nutmeg, salt, pepper to taste

1. Heat a large stock pot or dutch oven over medium heat. Add 2 tbsp butter and saute onions until translutent (about 5 minutes).

2. Add squash, potato, carrot, and apple and continue cooking for 5 minutes. *To roast the acorn squash, cut in half, scoop out the seeds, place cut side down in a baking dish and bake at 425 degrees for about 30 minutes. Scoop out the soft flesh and add to the pot.

3. Add stock and bring to a boil. Reduce to a simmer and cook for at least 30 minutes and up to several hours.

4. Using a blender or a stick blender, puree soup. If using a blender, blend in batches.

5. Season with freshly grated nutmeg, salt and pepper to taste. For a large pot, expect to use about 1/2 a whole nutmeg.

Upcoming Cooking Class at Whole Foods!!! November 22, 2010

Yes, it’s true! I am really excited about the opportunity to teach a class at our local Whole Foods. Here are the details. I hope you will plan to join us! Registration is through WF and not the YMCA.

Tuesday, December 7th

Living through the Holidays-Cooking Class

6:00pm $5

Tonight’s recipe: Endive Scallop spoons and lamb chops over polenta triangles

Join Jenna Braddock, YMCA’s Registered Dietitian and former caterer, Ryder Leary, for an informative and delicious cooking class on strategies for successfully navigating the holiday season. Healthy lifestyle strategies and lighter party food will be the focus of the evening.

Registration is required: register now!

(Lifestyle Center)

To register, visit Whole Food’s calendar and scroll down.  http://wholefoodsmarket.com/stores/jacksonville/store-calendar/

Butternut Squash November 16, 2010

Have you ever bought a beautiful winter squash, excited about the possibility to be an adventurous cook, and then ended up throwing it out 4 weeks later? It happens to the best of us. The winter squashes are a beautiful fall/winter vegetable but can be intimidating. Roasting them is always a winning way to prepare them. Here’s how:

Preheat oven to 450 degrees. Either peel and dice squash into cubes or cut the whole thing in half. Toss cubes in olive oil and spread on a baking sheet. (or) Place the cut halves, skin side down in a 9×13 pan. Roast in the oven till fork tender, about 45 minutes. Small cubes may takes less time. If you roasted the whole thing, scoop out the flesh and use in soups or as a mash. Super delicous.

Here is a link for a great mac and cheese recipe that includes butternut squash. Using good, sharp cheese allows you to use less and still have a great flavor. Use light or low fat products when able. Enjoy!

http://www.marthastewart.com/recipe/macaroni-and-cheese-with-butternut-squash?comments_page=1&showComments=true&#conversation-container

Cancer Fighting Foods November 14, 2010

This week I am working on a presentation on cancer fighting foods. It seems, though, that there are cancer fighting properties to almost all whole foods that grow from the ground. I find this rather encouraging as it supports a varied and interesting diet. I have been pressed before to name the one food that everyone MUST eat. The person just had to know the secret food! The great news is that there are so many foods that can literally save your life. (I do like to use my own adage, however, “Broccoli will save your life.”)

The beautiful thing about whole foods is that each one possess a wealth of nutrients that are designed to work in concert with one another. So although taking a vitamin C pill is convenient, when you get your vitamin C in broccoli, you are also fighting caner, preventing asthma and strengthening your immune system. It’s pretty awesome.

Before listing off my cancer fighting foods that I am highlighting, I want to leave you with one more thought. It’s easy to get caught up in eating a food only for a particular health benefit. But don’t forget to actually enjoy the food as well. The subtle flavors of whole foods are often easy to overlook but tremendous when you have the ability to mindfully eat them. So this week, enjoy more whole foods because they are awesome for you and because they taste great!

Cancer fighting produce (really it’s all of them but here’s what I will be talking about in 45 minutes):

strawberries, spinach, blueberries, apples, carrots, tomatoes, grapes, garlic, broccoli

The Update November 3, 2010

Hello! It’s been a while, I know. October was such a crazy month for me. It really flew by. I started full time with the YMCA here in Jacksonville as the program coordinator for the new Diabetes Prevention Program and I am really enjoying it. I am in charge of recruiting participants and creating new classes around town. We started 3 new groups in October and I was therefore driving around everywhere. It is really excited to meet people ready to change their lives and help them do it. To learn more about this program, visit our website  http://www.firstcoastymca.org/wellness/diabetes_prevention .

At the beginning of October I had the chance to travel to the Olympic Training Center in Colorado Springs for a sports nutrition conference. It was awesome and I can’t believe I haven’t blogged about it yet. I will, I promise.

I’m off to teach my UNF nutrition class now so I will have to fill you in on more details later. Thanks for hanging in there. I will spill the beans on my nutrition life very soon.

Have a healthy day!