Apple Butternut Squash Soup

2 tbsp olive oil

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Rudi Wiese 'Mosel River' Riesling

Attributes: Producer: Rudi Wiese Region: Mosel-Saar-Ruwer, Germany Varietal: Riesling Bottle Size: 750 ML Food Matches: Desserts: Cheesecake, Custards, Créme Brulee, Ginger-flavored Fish or Shellfish: Pan-fried Trout, Smoked Salmon Herbs & Spices: Cayenne, Chili Powder, Curry Poultry & Eggs: Foie Gras, Game Birds, Roast Turkey Red Meat: Ham, Pork w/Sauerkraut Sauces: White Wine Sauce Spicy Food: Chili Seafood, Curry Dishes, Mexican & South American, Pad Thai, Szechuan Vegetables: Onion Tart Mosel-Saar-Ruwer: (MOH zel zar ROO ver)—This dramatically beautiful region of western Germany produces exceptional white wines from the Riesling grape. Among the lightest in Germany, these wines usually contain less than 10% alcohol and they are generally delicate, fresh, and bursting with flavor. With its flowery tastes and aromas, Mosel Riesling is a great wine to drink in the spring. Look for the words “Erzeugerabfüllung” or Gutsabfüllung,” which indicate that the wine was estate bottled and not mass-produced. Riesling: (REESE ling)—a grape that comes mostly from the Mosel and Rheingau regions of Germany (where it is a noble variety), the Finger Lakes region of New York, and Alsace region of France, and Austria. Although often thought of as “sweet,” many Rieslings are quite dry. The word trocken on German bottles indicates dryness. The trademarks of Riesling are high acidity, low to medium alcohol levels, and aromas and flavors that range from fruity and flowery to mineral. Also called Johannesburg Riesling or White Riesling.

1 whole Garlic clove, minced

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1 whole Medium onion, chopped

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4 cups good vegetable broth (I make my own salt free)

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2 cups filtered apple cider or apple juice

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2 cups diced acorn or butternut squash, peeled and seeded

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1 whole yukon gold potato, peeled and diced

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1 whole tart apple

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1 pinch nutmeg

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1 pinch ground ginger

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1 pinch salt

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½ cup half-and-half, optional

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½ cup Chopped walnuts, for garnish

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1 teaspoon minced parsley, for garnish

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¼ cup sour cream, for garnish

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1 pinch ground nutmeg

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Preparation

In a large soup pot, heat the olive oil and add the minced garlic and chopped onion. Sauté onion and garlic until golden, then add the vegetable broth, apple cider or apple juice, diced squash, potato, and apple. Bring to a boil, reduce heat and simmer, covered, until squash, potato, and apple are tender, about 30 minutes.

Add nutmeg, ginger and salt to taste.

Puree in batches in blender, return to pot and gently reheat. You may add 1/2 cup of either half and half or more broth at this stage, thinning soup to the desired consistency. Serve warm, with any or all of the toppings suggested.

Yield

Makes 6

Cook Time

Prep Time: 20 mins.
Cook Time: 40 mins.

Nutrition Facts

Nutrition information is provided as a resource. Values will vary depending on specific ingredients used.

Serving Size: 1
Number of Servings: Makes 6

Amount Per Serving:
Calories: 299
Calories from Fat: 252

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Amount per Serving

% Daily Value*

Amount per Serving

% Daily Value*

Total Fat 28g

43%

Carbohydrates 43g

14%

Dietary Fiber 13g

52%

Saturated Fat 16g

80%

Calories 299kcal

14%

Cholesterol 13mg

4%

Protein 16g

26%

Sodium 601mg

25%

Calcium

2%

Iron

26%

Vitamin A

52%

Vitamin C

55%

*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

How I've Dropped 21 Pounds, 5 inches and 14 BP points

Exercise DAILY for at least 45 minutes (mostly walking at a brisk pace, but have started to mix it up with some tai chi, zumba, dance, some strength training, yoga, etc). So I walk/jog every day, every OTHER day I do strength training with 3-6 lb weights.

I changed my eating as well. I measure EVERYTHING. I eat clean 80% of the time (shooting for more changes in 2011 but this is manageable for the transitions). I cut out processed foods ie. refined flour, sugar, (NO WHITE SUGAR OR FLOURS) most red meat (eat it about 1x a month), added more fish, chicken and vegetarian meals to the diet, eat more beans and legumes, less pasta (gluten-free or otherwise), very little bread and if I do eat those items, my rule is that I MUST eat veggies with it. It helps me to break the carb craving cycle. I don't eat dairy (I'm lactose intolerant), and I avoid soy. I don't use fats in solid form (I use olive oil, grapeseed soil, etc). I don't use anything with sugar or corn syrup, added colors, etc. I basically cut everything out of my diet that is an irritant to the body. I have endometriosis and had a hysto 6 weeks ago. I have no guarantees that it won't come back, but this makes my body a less hospitable host.

I overhauled everything and quit smoking as well. I drink 72-92 ozs of water a day. It was trying at first but is getting much easier now. I haven't had a migraine in 2 months, the weight loss has been relatively easy, I'm not fatigued and irritable, I feel really good.

Sautéed Greens

Ingredients

1/4 cup Grand Selections olive oil

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4 garlic cloves, minced

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4 quarts mixed greens, thick stems removed (such as spinach, kale, broccoli rabe and Swiss chard)

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Coarse kosher salt and freshly ground Hy-Vee black pepper

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Preparation

In a large sauté pan, heat oil over low heat. Add garlic and cook until slightly brown, about 3 minutes. Raise heat to medium and add the greens. Gently toss greens until they are wilted, about 6 minutes. Season with salt and pepper.

Yield

Serves 4

Nutrition Facts

Nutrition information is provided as a resource. Values will vary depending on specific ingredients used.

Serving Size: 1
Number of Servings: Serves 4

Amount Per Serving:
Calories: 210
Calories from Fat: 126

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Amount per Serving

% Daily Value*

Amount per Serving

% Daily Value*

Total Fat 14g

21%

Carbohydrates 20g

6%

Dietary Fiber 5g

20%

Saturated Fat 2g

10%

Calories 210kcal

10%

Cholesterol <>

0%

Protein 6g

10%

Sodium 135mg

5%

*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

SOURCE: HYVEE.COM

Chicken Vegetable Pasta

Clean Eating Chicken Vegetable Pasta

(Makes approximately 6 servings)

Ingredients
1 medium onion, diced fine
3 cloves garlic, diced fine
1 green bell pepper, diced fine
6 large crimini mushrooms, diced fine
1 pint cherry tomatoes, halved
1 cup fresh basil, chopped
1/2 cup grated parmesan cheese + some for sprinkling
1 tbsp. olive oil
4 boneless, skinless chicken breasts, baked and cut into bite-sized pieces
1-2 tsp. garlic powder (stick to 1 tsp. if you have to talk to somebody
the next day)
1/2 pound whole wheat rigattoni, cooked (I use gluten free Tinkyana)

Directions

Step 1 - Cook pasta according to package directions.

Step 2 - In a large skillet, sauté the onion, garlic, bell pepper and
mushrooms over low heat until soft. Cook this slowly so that the vegetables
will release their juices. Otherwise, 1 tbsp. of olive oil won't be enough.
It's okay to get the pan hot over high heat, but then sauté over low heat.
Be patient. It's worth it.

Step 3 - Once the vegetable mixture is sautéed and soft, fold in the
tomatoes and basil. Cook until the tomatoes just barely start to wilt.

Step 4 - Add your pasta to the pan mixture and then the garlic powder and
parmesan cheese. Stir well.

Step 5 - Stir in your chicken and serve.

SOURCE: Tiffany McCauley

Nutrition info via myfitnesspal:

497

calories, 52

carbs, 11

g fat, 46 g protein,

102 mg cholesterol

Gluten Free Green Bean Casserole

Here's the recipe that's in the Fresh Market holiday recipe book. I'm sure you can use it as a base and do something wonderful with it. I'm sure it isn't necessary to use the fancy schmancy onions and mushrooms too.

2 1/2lbs french beans, ...with stems snapped off.
2 TBSP butter
5 cipollini onions, thinly sliced (I'll use regular onions)
2 tsp Hungarian Paprika
pinch of cayenne pepper
1/2 tsp ground pepper
1/2 tsp salt
1/2 Chanterelle mushrooms, rinced and coursely chopped
8 oz baby Portabella mushrooms, sliced (I will just use canned and brown them)
4 TBSP flour (gluten free)
2 Cups Chicken Stock
1/2 Cup Greek Yogurt
1 TBSP fresh lemon juice
2 (4oz) packs Lars crispy onions (I will omit unless I find a way to make gluten free fried onions)

Directions in a nutshell:

blanch beans, rinse in cold water, cut in half, set aside
melt butter, add onions and mushrooms, sautee 5 mins. Add paprika, cayenne, S&P, mix. Gradually add in flour, then chicken stock and simmer 5-8 mins. Stir in creme fraiche, lemon juice and beans. Simmer 8 mins. Transfer to baking dish & bake at 400* for 20 mins. Remove from oven and top with crispy onions, if desired.

Clean Beans

Clean Eating Baked Beans

I love baked beans and even more so I love using my crock pot. Throwing things into a pot and ending up with a delicious meal is my kind of cooking! Plus you usually end up with a wonderful smelling aroma floating through your house all day. This recipe is easy to make, nutritious and tastes wonderful! I made this without meat but if you’d like a meatier version just add in some cooked pieces of pork and bake as normal.

Ingredients:

• 1 medium onion, diced
• 1 cup diced peppers (I used red, yellow and green peppers)
• 3 15 oz cans no salt added white beans, drained and rinsed (I used pinto beans)
• 6 oz can tomato paste
• 1/2 cup brown rice syrup
• 1/4 cup unsulphured molasses
• 1 tbsp Dijon mustard
• 1 tbsp olive oil

Preparation for crock pot:

1. Heat olive oil in a large skillet on medium high heat. Add in onions and peppers and saute about 10 minutes.



Saute the onions and peppers

2. Transfer the onion and peppers to the crock pot and add remaining ingredients.



Mix ingredients well

3. Stir well and set crock pot to high and cook for 4 hours.

Preparation for oven:

1. Preheat oven to 325 degrees
2. Heat olive oil in a large skillet on medium high heat. Add in onions and peppers and saute about 10 minutes.
3. Transfer onions and pepper to a large bowl. Add in all the other ingredients and mix well.
4. Transfer mixture to a 9 x 13 glass plan and bake for 3-4 hours.

Nutritional Info:

Makes 12 serving.

Nutrients per serving: Calories: 190, Cal. from Fat: 10, Total Fat: 1g, Sat. Fat: 0g, Carbs: 26.5g, Fiber: 6.5g, Sugars: 11g, Protein: 7g, Sodium: 43mg, Chol: 0mg

Notes:

I love baked beans and the addition of the peppers added a delicious tang to the recipe. I used my crock pot to make the beans and they were saucy and tender. If you bake them in the oven they get a bit drier and the beans are more firm. Which ever way you choose to make them they are fantastic!

SOURCE: http://thejoyofcleaneating.com/recipes/clean-eating-baked-beans/

Clean Eating Pesto Sauce

Clean Eating Pesto Sauce
(Makes approximately 5 cups)

Note: Pesto is very high in fat. However, if you use it in small amounts for adding flavor to other foods, it’s a fantastic way to get the flavor with just limited amounts of fat.

Ingredients
4 cups fresh basil
4 cloves fresh garlic
1/4 cup walnuts
3/4 cup olive oil
1/2 cup grated parmesan cheese

Directions

Step 1 – Place all ingredients in a food processor or blender and blend until smooth.

Step 2 – Add salt to taste, and blend again to combine thoroughly.

Eat and Enjoy!

Nutritional Content
1 serving = 2 tbsp.

Calories: 57
Total Fat: 6 gm
Saturated Fats: 1 gm
Trans Fats: 0 gm
Cholesterol: 2 mg
Sodium: 97 mg
Carbohydrates: 0 gm
Dietary fiber: 0 gm
Sugars: 0 gm
Protein: 1 gm
Estimated Glycemic Load:0

SOURCE: http://networkedblogs.com/9zgnN