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It’s time to get out those favorite soup bowls, light the candles, and prepare a simple mixed green salad to accompany this meal.

Ingredients:

cooking spray

1/4 cup pecans, chopped

1 teaspoon margarine or butter

1 medium sweet onion, diced

2 apples, peeled, seeded, and chopped

1/2 teaspoon ground nutmeg

3 cups fat-free chicken broth

1 medium butternut squash (about 1 1/2 pounds), peeled, seeded, cut into 1-inch cubes

1/2 cup lite coconut milk

1/2 cup fat-free half & half

6 tablespoons commercial cranberry chutney (finely chopped)

Directions:

Preheat oven to 350 degrees. Spray a cookie sheet with cooking spray.

1) Sprinkle pecans evenly over surface of cookie sheet. Bake for 3 to 5 minutes or until pecans are toasted. Remove and set aside.

2) In a large soup pot or Dutch oven, melt margarine or butter over medium heat, add onions, apples, and nutmeg. Cook and stir 3 minutes.

3) Add chicken broth and squash. Bring to a boil over high heat. Reduce heat to low.  Cover and simmer 20 minutes, until squash is very tender.

4) Process squash mixture (in 2 batches) in a food processor until smooth.

5) Return squash mixture to pot. Add coconut milk, fat-free half & half. Stir well (you can add additional chicken broth if the soup is too thick). Heat until hot.

6) Ladle into soup bowls and dollop with 1 tablespoon cranberry chutney, sprinkle with toasted pecans, and serve hot. Makes 6 servings.

Nutritional Analysis per serving: 190 Calories; 39 percent fat (8.2 grams); 4.5 grams saturated fat; 10 percent protein; 51 percent carbohydrate; 4.3 grams fiber.

If you are looking for the highest quality Vitamin and Mineral Supplements personalized for you, please go to www.personanutrition.com and take their on-line questionnaire providing individualized vitamin and mineral recommendations. Persona is the only Science Based supplement provider on the web today! Take advantage of their knowledge and use it to your health’s benefit!

This information is not intended as a substitute for the advice provided by your physician or other healthcare professional or any information contained on or in any product label or packaging. Do not use the information from this article for diagnosing or treating a health problem or disease, or prescribing medication or other treatment. Always speak with your physician or other healthcare professional before taking any medication or nutritional, herbal or homeopathic supplement, or using any treatment for a health problem. If you have or suspect that you have a medical problem, contact your health care provider promptly. Do not disregard professional medical advice or delay in seeking professional advice because of something you have read in this article.

[Mood Tip: Seafood chowders are an excellent source of the antioxidant selenium, as well as calcium, vitamin D, and vitamin B12, nutrients that aid in brain function and mood regulation. For example, a study from the National Institute of Mental Health in Maryland found that some people battling insomnia sleep better when vitamin B12 intake is increased.]

Traditionally made with cream and butter, this chowder savors the flavor, but cuts the fat and calories to a fraction of the original. Serve with Crusty French Bread and a tossed salad.

Ingredients:

2 tablespoons butter

1/4 cup carrots, peeled and grated

1/4 cup celery, diced

1/4 cup onion, diced

1/4 cup red bell pepper, diced (optional)

3 tablespoons all-purpose flour

3 1/2 cups low-fat (1 percent) milk

2 medium baker potatoes, peeled and diced (approximately 2 1/2 cups)

salt and fresh-ground pepper to taste

1 cup fat-free half & half

1 pound cod fillet (or any white fish), cut into 1-inch chunks

1/2 pound shrimp meats, cooked

Directions:

1) Melt butter in a medium saucepan over medium heat. Add carrots, celery, onion, and red pepper and saute for 4 minutes, or until onions are transparent.

2) Stir in flour. Gradually add milk, whisking continually to avoid clumping. Add potatoes, salt, and pepper. Bring to boil, reduce heat, and simmer covered for 20 minutes or until potato is cooked through, but firm. Stir regularly to avoid burning on bottom.

3) Add half & half and cod, return to gentle boil, reduce heat, and simmer for 7 minutes or until cod is cooked through. Add shrimp and heat through, approximately 3 minutes. Adjust seasoning and serve. Makes 6 servings, approximately 1 1/2 cups each)

Nutritional Analysis per serving: 290 Calories; 20 percent fat (6.4 grams); 3.6 grams saturated fat; 42 percent protein; 38 percent carbohydrate; 1 gram fiber.

If you are looking for the highest quality Vitamin and Mineral Supplements personalized for you, please go to www.personanutrition.com and take their on-line questionnaire providing individualized vitamin and mineral recommendations. Persona is the only Science Based supplement provider on the web today! Take advantage of their knowledge and use it to your health’s benefit!

This information is not intended as a substitute for the advice provided by your physician or other healthcare professional or any information contained on or in any product label or packaging. Do not use the information from this article for diagnosing or treating a health problem or disease, or prescribing medication or other treatment. Always speak with your physician or other healthcare professional before taking any medication or nutritional, herbal or homeopathic supplement, or using any treatment for a health problem. If you have or suspect that you have a medical problem, contact your health care provider promptly. Do not disregard professional medical advice or delay in seeking professional advice because of something you have read in this article.

Spinach adds to the freshness of this hearty main-course Italian soup. For a twist, chop all ingredients small to compliment the rice-shaped pasta. Experiment with different ingredients or if you like more or less of an ingredient.

Ingredients:

1 tablespoon olive oil

1 cup yellow onion, diced

1 cup carrots, peeled and diced

2 celery stalks, diced

3 cloves garlic, minced

1 (28-ounce) can stewed tomatoes, diced

2 tablespoons tomato paste

8 cups fat-free chicken broth

1 teaspoon dried basil

1 teaspoon dried oregano

1/2 teaspoon fresh ground black pepper

4 cups fresh spinach, chopped

1/4 cup fresh parsley, minced

1/2 cup orzo pasta

3 tablespoons fresh basil, minced

6 tablespoons fresh-grated Parmesan cheese

Directions:

1) In a large soup pot or Dutch oven, heat olive oil over medium high heat. Add onions, carrots, celery, and garlic. Cover pot. Cook for about 6 minutes, or until onions are translucent. Stir frequently. Add a little water or chicken broth if vegetables stick.

2) Add tomatoes, tomato paste, chicken broth, and seasonings. Cover and bring to a boil. Reduce heat to low and simmer for 20 minutes. Stir occasionally.

3) Uncover and increase heat to medium-high. Add spinach, parsley, and pasta. Cook until pasta is done, about 10 minutes. Add additional chicken broth if too thick.

4) Ladle into soup bowls and sprinkle with fresh basil and Parmesan cheese. Makes 8 servings, approximately 1 1/2 cups each.

Nutritional Analysis per serving: 171 Calories; 26 percent fat (5 grams); 1.6 grams saturated fat; 23 percent protein; 51 percent carbohydrate; 4 grams fiber.

If you are looking for the highest quality Vitamin and Mineral Supplements personalized for you, please go to www.personanutrition.com and take their on-line questionnaire providing individualized vitamin and mineral recommendations. Persona is the only Science Based supplement provider on the web today! Take advantage of their knowledge and use it to your health’s benefit!

This information is not intended as a substitute for the advice provided by your physician or other healthcare professional or any information contained on or in any product label or packaging. Do not use the information from this article for diagnosing or treating a health problem or disease, or prescribing medication or other treatment. Always speak with your physician or other healthcare professional before taking any medication or nutritional, herbal or homeopathic supplement, or using any treatment for a health problem. If you have or suspect that you have a medical problem, contact your health care provider promptly. Do not disregard professional medical advice or delay in seeking professional advice because of something you have read in this article.

[Food Tip: Gumbo, a Southern regional dish, is a thick stew with a spicy Creole tomato base that typically includes fish, foul, sausage, or a combination of the three. Okra, a vegetable often used in gumbos due to its delicate flavor and natural thickening ability, gives this stew its distinctive thick base.]

This gumbo is thick enough to serve over hot, fluffy couscous. Serve with steamed broccoli or Petite Peas with Shiitake Mushrooms.

Ingredients:

2 tablespoons olive oil

1 medium-sized onion, diced

1/4 cup celery, diced

1/2 cup green bell pepper, diced

2 tablespoons all-purpose flour

3 (14-ounce) cans stewed tomatoes, chopped

1 (8-ounce) bottle clam juice

2 cups frozen okra, sliced

2 bay leaves

1 1/2 teaspoons dried thyme

1 1/2 teaspoons Cajun’s Choice, Creole seasoning

1 teaspoon paprika (regular or smoked)

3/4 pound uncooked medium-sized shrimp, peeled and deveined

salt and pepper

1/4 cup fresh parsley, minced

4 cups cooked couscous (prepared according to directions on package)

Directions:

1) In a large soup pot or Dutch oven, heat oil over medium heat. Add onions, celery, and peppers. Cook until tender, about 5 to 7 minutes. Cover pot to help sweat the vegetables.

2) Blend in flour and stir to thoroughly coat vegetables. Cook, stirring frequently for 1 to 2 minutes until flour is golden brown.

3) Add remaining ingredients, except shrimp and parsley. Bring ingredients to a boil, cover, and reduce heat to low. Simmer for 15 minutes, stirring frequently. Uncover pot and cook until base thickens, about 2 to 5 minutes.

4) Add shrimp and simmer until cooked through, approximately 3 minutes. If base is too thick, add any of the following: water, tomato juice, or clam juice. Season with salt and pepper to taste.

Serve gumbo in soup bowls over small mound of couscous. Sprinkle with parsley. Makes 6 servings.

Nutritional Analysis per serving: 346 Calories; 16 percent fat (6.1 grams); 1 gram saturated fat; 23 percent protein; 61 percent carbohydrate; 9 grams fiber.

If you are looking for the highest quality Vitamin and Mineral Supplements personalized for you, please go to www.personanutrition.com and take their on-line questionnaire providing individualized vitamin and mineral recommendations. Persona is the only Science Based supplement provider on the web today! Take advantage of their knowledge and use it to your health’s benefit!

This information is not intended as a substitute for the advice provided by your physician or other healthcare professional or any information contained on or in any product label or packaging. Do not use the information from this article for diagnosing or treating a health problem or disease, or prescribing medication or other treatment. Always speak with your physician or other healthcare professional before taking any medication or nutritional, herbal or homeopathic supplement, or using any treatment for a health problem. If you have or suspect that you have a medical problem, contact your health care provider promptly. Do not disregard professional medical advice or delay in seeking professional advice because of something you have read in this article.

[Food Tip: Fagioli is a classic Italian soup made up of pasta, beans, and vegetables]

Serve with a crisp green salad.

Ingredients:

1 tablespoon olive oil

1/2 cup sweet yellow onion, chopped

1/2 cup carrot, finely chopped

1/2 cup celery, finely chopped

2 cloves garlic, minced

6 cups fat-free chicken broth

1 cup Ditali pasta (Small tube-shaped pasta)

1 (9-ounce) can of red kidney beans, drained

1 (9-ounce) can of cannellini beans, drained

2 tablespoons basil, chopped

1 cup fresh spinach, chopped

1/4 cup low-fat Parmesan cheese, grated

Directions:

1) In a heavy Dutch oven or sauce pan, heat olive oil over medium heat. Add onion, carrot, celery, and garlic and saute for 3 minutes. Add chicken broth, bring to a boil, and add pasta. Cook  for about 8 minutes, or until pasta is done. Add beans, basil, and spinach, reduce heat, and simmer until spinach is wilted. Season with salt and pepper. *May add more chicken broth to increase volume of soup. Ladle into soup bowls, sprinkle with Parmesan cheese. Makes 6 servings.

Nutritional Analysis per serving: 444 Calories; 12 percent fat (5.9 grams); 1 gram saturated fat; 24 percent protein; 64 percent carbohydrate; 19 grams fiber.

If you are looking for the highest quality Vitamin and Mineral Supplements personalized for you, please go to www.personanutrition.com and take their on-line questionnaire providing individualized vitamin and mineral recommendations. Persona is the only Science Based supplement provider on the web today! Take advantage of their knowledge and use it to your health’s benefit!

This information is not intended as a substitute for the advice provided by your physician or other healthcare professional or any information contained on or in any product label or packaging. Do not use the information from this article for diagnosing or treating a health problem or disease, or prescribing medication or other treatment. Always speak with your physician or other healthcare professional before taking any medication or nutritional, herbal or homeopathic supplement, or using any treatment for a health problem. If you have or suspect that you have a medical problem, contact your health care provider promptly. Do not disregard professional medical advice or delay in seeking professional advice because of something you have read in this article.

Packed with folic acid, vitamin C, beta carotene, iron, and fiber, Swiss chard is one of the most nutritious vegetables there is!  This recipe is simple and goes well with any Italian dish. Leftovers can be whipped into mashed potatoes for a great accompaniment to any chicken, beef, or pork recipe. Try this recipe using spinach or any dark green leafy vegetable. Sprinkle with low-fat Parmesan cheese for a different taste.

Ingredients:

2 teaspoons olive oil

4 cloves garlic, minced

16 cups Swiss chard, washed, drained, and chopped

1 tablespoon fresh oregano leaves

1/4 teaspoon salt

dash of black pepper

pinch red pepper flakes

1 tablespoon red wine vinegar

Directions:

1) Heat oil in large, nonstick skillet over medium heat. Add garlic and saute for 2 minutes, stirring frequently.

2) Add chard, toss to mix with garlic, cover, and cook for 3 minutes, or until chard begins to wilt.

3) Stir in oregano, salt, black pepper, and red pepper flakes. Cover and cook 5 minutes, or until chard is tender, but still bright green.

4) Remove from heat, add vinegar, toss, and serve. Makes 3 cups or six 1/2-cup servings.

Nutritional Analysis per serving: 35 Calories; 38 percent fat (1.5 grams); 0 gram saturated fat; 18 percent protein; 44 percent carbohydrate; 1.7 grams fiber.

If you are looking for the highest quality Vitamin and Mineral Supplements personalized for you, please go to www.personanutrition.com and take their on-line questionnaire providing individualized vitamin and mineral recommendations. Persona is the only Science Based supplement provider on the web today! Take advantage of their knowledge and use it to your health’s benefit!

This information is not intended as a substitute for the advice provided by your physician or other healthcare professional or any information contained on or in any product label or packaging. Do not use the information from this article for diagnosing or treating a health problem or disease, or prescribing medication or other treatment. Always speak with your physician or other healthcare professional before taking any medication or nutritional, herbal or homeopathic supplement, or using any treatment for a health problem. If you have or suspect that you have a medical problem, contact your health care provider promptly. Do not disregard professional medical advice or delay in seeking professional advice because of something you have read in this article.

For those who shy away from lima beans, try this recipe. A delicious blend of beans in a spicy BBQ sauce. Horseradish and molasses pair up as spicy and sweet flavors. Serve with grilled chicken, hamburgers, or Turkey Burgers with Caramelized Onions.

Ingredients:

1 cup commercial barbecue sauce

1 tablespoon horseradish sauce

1 tablespoon dark or light molasses

2 tablespoons brown sugar

2 (15-ounce) cans pork and beans

1 (15.25-ounce) can lima beans, drained

1 (15-ounce) can butter beans, drained

1 small sweet onion, finely chopped

1/2 small green bell pepper, finely chopped

Directions:

Preheat oven to 350 degrees.

1) In a large 2-quart casserole dish, blend barbecue sauce, horseradish, molasses, and brown sugar.

2) Add the remaining ingredients to the barbecue mixture and blend well. Bake uncovered for 45 minutes, or until onions and peppers are tender. Makes 10 servings, approximately 2/3 cup each.

Nutritional Analysis per serving: 279 Calories; 7 percent fat (2.2 grams); < 1 gram saturated fat; 20 percent protein; 73 percent carbohydrate; 18 grams fiber.

If you are looking for the highest quality Vitamin and Mineral Supplements personalized for you, please go to www.personanutrition.com and take their on-line questionnaire providing individualized vitamin and mineral recommendations. Persona is the only Science Based supplement provider on the web today! Take advantage of their knowledge and use it to your health’s benefit!

This information is not intended as a substitute for the advice provided by your physician or other healthcare professional or any information contained on or in any product label or packaging. Do not use the information from this article for diagnosing or treating a health problem or disease, or prescribing medication or other treatment. Always speak with your physician or other healthcare professional before taking any medication or nutritional, herbal or homeopathic supplement, or using any treatment for a health problem. If you have or suspect that you have a medical problem, contact your health care provider promptly. Do not disregard professional medical advice or delay in seeking professional advice because of something you have read in this article.