Healthy Wholesome Eating: Travis Marmara’s Recipe for Butternut Squash Soup

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Butternut squash chowder

When I think of the fall season I imagine vibrant colors and ingredients. Autumn has some truly unique flavor profiles, and in this week’s dish, I wanted to highlight some of them in an earthy and comforting chowder recipe.

Both butternut squash and sweet potatoes have a fibrous texture that makes them ideal for hearty fall stews and soups. More importantly however, each of these ingredients contain high levels of Vitamin A, “..A powerful natural anti-oxidant that is required by the body for maintaining the integrity of skin and mucous membranes. Research studies also suggest that natural foods rich in vitamin A help the body protect against lung and oral cavity cancers.” Even more, butternut squash contains only 45 calories per 100 g and is perfect for those who are looking to diet without sacrificing flavor. So grab a bowlful of Autumn with this week’s recipe and if you have any suggestions for future recipes, please email me at travis@livegreenbegreen.com!

Ingredients

3 Large Mushrooms
½ Medium Sized Butternut Squash
½ Sweet Potato
3 Cloves Garlic
½ Yellow Onion
16 oz Corn
4 Cups Beef Stock (I made my signature stock by boiling beef shanks, but you can substitute by using a beef cube or bullion)
½ Pint Heavy Cream
½ Cup Bourbon
Salt and Pepper
½ Teaspoon Cinnamon
½ Teaspoon Nutmeg
¼ Teaspoon All Spice
Lemon Zest
2 tablespoons Cornstarch

Preparation

Step 1:

Cut, peel, and remove seeds and guts from butternut squash. Once finished, dice into cubes along with sweet potato. (The best method I found for scooping out the inside of the squash was using an ice cream scooper).

Step 2:

Dice mushrooms, garlic and onion

Step 3:

Combine all ingredients into large pot and bring to a boil. Reduce heat and let mixture simmer for 20 minutes. After 20 minutes add in heavy cream and cook for an additional 10 minutes. Add cornstarch in at last minute and continue to simmer for 2-3 minutes until mixture has thickened to desired thickness.

Step 4:

Let soup cool and once it has reached room temperature mix in blender until smooth.

Step 5:

Serve and enjoy!

Makes About 8 Servings

Source:  http:// www.nutrition-and-you.com/butternut-squash.html

How to Serve Up NFL Sunday Football With Shrimp and Bacon Deviled Eggs

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Deviled eggs are a staple for NFL Sunday football, and this recipe adds shrimp and bacon to the mix, making this a particularly tasty treat.  The addition of instant potato flakes gives extra body to the filling.  Any extra yolk can be sprinkled over a spinach salad, adding another healthy and delicious dish for your football celebration.  An added plus is that this dish can be prepared the day before and chilled until game time.

This dish can be made healthier by purchasing eggs from local farmers.  Also, be mindful of your shrimp purchase by buying shrimp raised here in the United States as opposed to farm raised products imported from other countries, particularly southeast Asia where the seafood may have been treated with high levels of antibiotics or may not have been inspected.

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Photo: Becky Luigart-Stayner; Styling: Cindy Barr (Credit)

 

 

 

 

 

 

 

 

 

 

 

Ingredients

1.  8 large hard-boiled eggs shelled.
2.  1/4 cup instant potato flakes.
3.  1/4 cup of fat-free mayonnaise.
4.  1 tablespoon chopped fresh chives.
5.  2 teaspoons Dijon mustard.
6.  1/4 teaspoon salt.
7.  1/8 teaspoon freshly ground black pepper.
8.  1/8 teaspoon of ground red pepper.
9.  1/2 cup of cooked medium shrimp peeled and chopped.
10.  2 tablespoons chopped fresh parsley.
11.  3 slices of center cut bacon, cooked and crumbled.

Directions

Cut eggs in half lengthwise; remove yolks. Place 4 yolks in a medium bowl; reserve remaining yolks for another use. Add potato flakes and next 6 ingredients (through red pepper) to yolks; stir well. Stir in shrimp and parsley. Spoon about 1 rounded tablespoon shrimp mixture into each egg white half. Sprinkle with bacon.

Source:  Julianna Grimes Bottcher & Ann Taylor Pittman, Cooking Light 
APRIL 2007

 

Travis Marmara’s Balsamic Fig Glaze For Chicken Kebabs

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If you are planning to have a special, healthy menu that satisfies those with discerning tastes, I suggest that you make this dish part of your Sunday NFL celebration.  You definitely will be a hit, and win or lose, everyone will be happy and smiling.  Figs, especially the fresh ones, are a good source of potassium.  They help lower the blood pressure (which is especially important if your team is losing).  They are a rich source of manganese and Vitamin B6.  Also 8 oz of figs have only 37 calories.

Balsamic Fig Glaze for Grilled Chicken Kebabs

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Ingredients

  • 5 lbs of fresh organic figs
  • 4 cloves of garlic
  • ¼ Spanish onion
  • ½ jalapeño
  • ¾ cup balsamic vinegar
  • ¼ cup apple cider vinegar
  • ½ cup sugar
  • 1 tablespoon cumin
  • 1 tablespoon coriander
  • 1 teaspoon paprika
  • ½ teaspoon ginger
  • salt and pepper
  • 1 tablespoon olive oil

Serving size 10 cups

 Directions

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Step 1: Place figs on the grill on high heat for 15 minutes or until figs have a nice char on the outside and begin to break apart

Step 2: in a large pot sauté the chopped onion, garlic and jalapeño in olive oil for five minutes.

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Step 3: Add whole grilled figs, balsamic and apple cider vinegars, along with cumin, coriander, paprika, ginger, salt and pepper into the pot. Bring pot to a boil then reduce heat to low and allow mixture to simmer for 30-45 minutes until desired texture.

*Note: this recipe also works well if you desire vinaigrette for a salad with the desirable cooking time being 25 minutes.

Step 4: Allow glaze to cool for 15-30 minutes.

Step 5: Blend mixture until smooth.

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Step 6: Place grilled chicken on skewers, dip in fig glaze and enjoy!