Butternut Squash Soup

With Fall in full swing it is important to take advantage of both the fruits and vegetables the season has to offer. Fall is all about grounding foods and what is more grounding then a Butternut Squash?

Butternut Squash Soup

- Total Prep time 25 minutes - Total Cook time 45 minutes - Serves 4 (large bowls) 

Ingredients:

 - 2 tablespoons butter

- 1 small onion, chopped

- 1 piece (2 inches) fresh ginger, peeled and chopped

- 2 garlic cloves, chopped

-  2 3/4 pounds small butternut squash, prepared and cut into 3/4-inch cubes

- 1/4 cup fresh orange juice

- Coarse salt and ground pepper

Directions:

1. Melt butter in a large saucepan over medium heat. Cook onion until fragrant, about 2 minutes. Add ginger, garlic, and squash; cook, stirring occasionally, until fragrant, 6 to 8 minutes.

2. Stir in 4 cups water. Bring to a boil; reduce heat. Simmer until squash is tender, 20 minutes.

 3. Puree soup in two batches.

*Note - When blending hot foods, allow the heat to escape to prevent splattering. Remove the cap from the hole of the blender's lid, and cover with a dish towel.*

 

3. Stir in juice and 1 1/2 teaspoons salt. Serve hot,

Optional to top with sour cream, pepper, and pumpkin seeds, if desired, or try some Greek yogurt to maintain this healthy meal.

A Day Full of Liquids and Workouts... and more

I started the day catching up on some Nutrition School work. Last week had been extremely busy and it was time to get back on track. While I was home doing my work I made myself a Boars Head Low Sodium Turkey Sandwich and had it with a BluePrint Red Juice containing Apple, Carrot, Beet, Lemon and Ginger. The flavor of the juice packs a big punch, it is really refreshing and an enjoyable way to add fruits and vegetables into a diet. 

After I finished a good portion of my work I headed to spin class at NYHRC. I had broken my foot back in February and was unable to spin until this past weekend. This was my third class in four days, I am an addict!!!! The class was fantastic I really got in a good burn. There were quite a few hills and the perfect amount of sprints. While there was no jumping today I was glad because I figured both my legs and foot could use the break. 

When spin was over I headed downstairs to the attached to-go Organic and Vegetarian restaurant, Terri. For some reason I had never noticed it before but my friend Nikki mentioned dropping in after a recent workout and walking out with a great juice and some kale chips and mentioned some salads they had on the menu. Since I knew I would be going to Core Fusion at Exhale later in the day I thought it would be good to grab something on the go since I would be running errands for a bit and not home before class.

I decided to order the Brazilian Bombshell Smoothie which contains acai, acerola, blueberry, mango, banana and I replaced soymilk with almond milk, I also got a container of Kale Chips and took a menu to go as I knew this would be the first trip of many to Terri. (PS – they offer a 3 day juice cleanse for $155!!!)  The juice was absolutely fantastic and the chips were the perfect consistency, it was exactly what I needed to take me through the day until Core Fusion.

After some further school work, searching for jobs and running some errands it was time to head to Core Fusion. Thanks to Ruelala.com bought a 10 pack for classes otherwise I would be sticking to the DVD’s right now. Well, I am so glad that I was able to go to class today, the teacher Michael who was a substitute for the day was great and I felt thoroughly challenged throughout the class (and just 4 hours later I am feeling sore.)

I ended the day with a favorite, SUSHI! A brown rice California roll, brown rice Alaska roll and one piece of Ikura sushi followed by a Blueprint Green Juice containing romaine, celery, cucumber, apple, spinach, kale, parsley, lemon and ginger. 

Day’s like today do not happen as often as I would like but I look forward to challenging myself these days more of a common occurrence in my life.  Of course I am headed out of the city for a good portion of the next two weeks and I hope I can find options equally as good for me.

Superfoods Part IX

Last week I mentioned three summer superfoods. Even though it is not feeling like summer in New York right now I am hoping that this post will make the sun start shining. Here are three more superfoods to add to your diet this summer.

Raspberries – I have talked about Strawberries, Blueberries and Blackberries and now it is time to learn the benefits of Raspberries. This berry is full of antioxidants, anticarcinogenics, and antimicrobials hitting the trifecta of superoods. Raspberries are high in the trace mineral manganese, which supports an active metabolism. At less than 100 calories a cup, these berries provide a third of your daily requirement for fiber.

How to prepare: I like to add them to a smoothie, add them to granola or yogurt for breakfast add to a salad for some flavor as a dressing, or just eat them buy the handful; however you eat these you can’t go wrong.

Asparagus – Also known to me as my mother’s favorite vegetable, asparagus has many health benefits. At only 40 calories per cup, asparagus contain 288 milligrams of potassium as well as 3 grams of fiber which aids in cleansing the digestive system. Asparagus is also rich in potassium, vitamin A, and folate which gives it anti-aging functions, aids in protecting against cancer, reducing pain and inflammation, reducing risk of heart disease as well as birth defects. Asparagus also contains vitamin K which can help prevent osteoporosis and osteoarthritis.

How to prepare: Roast them, grill them, sauté them, add them to a salad, whatever you do eat them. Grill them and squeeze some lemon on top for a healthy snack or add them to a salad or entrée.

Watermelon – Not only does this juice quench your thirst, but it also taste great and a full cup of watermelon contains only 46 calories, and contains plenty of vitamin C and A as well minerals and nutrients said to help fight inflammation that contributes to conditions like asthma, atherosclerosis, diabetes, colon cancer, and arthritis. Pink watermelon is also a source of the potent carotenoid antioxidant, lycopene. These powerful antioxidants travel through the body neutralizing free radicals. Free radicals are substances in the body that can cause a great deal of damage.

How to prepare: A great treat on a warm summer day or even on a cold day indoors, watermelon is one of my favorite fruits. I have recently started to add into smoothies, I love to eat watermelon alone and it is great in a salad with peaches and feta cheese!

Be sure to check out my past Super Food Entries:

Superfoods Part I / Superfoods Part II / Superfoods Part III / Superfoods Part IV / Superfoods Part V / Superfoods Part VI / Superfoods Part VII / Superfoods Part VIII

Farmer's Market - Part II

The rain and humidity can't stop my trip to the Farmer's Market. I know I have mentioned the benefits of Kale before but today I would like to talk about two specific types of Kale which I picked up at Bodhitree Farm stand.

If you have been reading my blog you know I love Kale; I toss it in smoothies, add it to pasta dishes, and make it into chips and more. Below are two types of Kale which I picked up today:

Tuscan Kale – This Kale has a deep, earthy and nutty flavor and is often referred to as the Italian Variety. Like all kales, Tuscan is extraordinarily nutritious: a cup provides more than 100 percent of the daily value (DV) of vitamins K and A, and 88 percent of the DV for vitamin C. Tuscan Kale is a rich source of organosulfur compounds that have been linked to cancer prevention.

Russian Kale – This Kale is the sweetest and mildest Kale with no bitterness (great for a smoothie addition). Similar to Tuscan Kale and other forms of Kale it is loaded with vitamin A, B complex, and C. It is also a powerful antioxidant. One portion of kale is equal to just about 36 calories and can fulfill your Vitamin A needs for the entire day. It is also rich in beta carotene and enhances vision. It is also a rich source of minerals like copper, calcium, iron, and manganese, high in dietary fiber and contributes to effective weight loss. Kale is also an anti-inflammatory and prevents skin diseases

How to Prepare: Use it in a salad, add it to a smoothie, sauté with some EVOO and garlic or add to a pasta dish. Some recipes I have made are Whole Wheat Pasta with Anchovies and Kale, Smoothies with Kale, Tilapia and Cockles with Kale and Cherry Tomatoes, Sausage with Israeli Cous Cous and Vegetables, Grilled Chicken and Kale Salad, Kale Chips

What is your favorite Kale dish?

SP Cleanse - Days 8 and 9

Well I have made it through the tough part, a week of fruits and vegetables and I am finally able to add the protein back in.

Talking about my cleanse seems to have had quite an effect as I have 2 friends that have asked me to put them in contact with my doctor's office to order the cleanse. Feel free to contact me if you are interested as well. I do not get paid to advertise for the SP cleanse and I do not profit off of it at all it is just something that has worked for me and I am just looking to share my experience.

Being able to add protein back to my diet is a nice treat, while limited to 3 ounces 3 times a day it is important to choose wisely. It is important to stay off of red meats and to eat white flaky fish as well as light meat. 

After a Pilates class this morning and a meeting for a summer part time nanny job I headed to whole foods and picked up some Tilapia and Cockles to have for dinner with some sautéed kale, cherry tomatoes and brown rice. 

Now that I am on part 2 of the SP Cleanse I am taking the Green Food pill as well as Fiber with my shakes. I am now decreasing my vegetables in my smoothies and increasing fruit.

While 21 days is a long commitment it is nice to see I have made it to Day 9 and have not run into too many issues. 

I will be rounding the day out with acupuncture as my foot is still healing and has been sore for the past few days. 

I hope everyone has had a chance to enjoy the sunny warm weather we have been experiencing in New York!!!