Soups for Fall

As the leaves start to change and the sweaters are unpacked, you know fall has officially arrived! This time of year is packed full of fun activities like apple picking, carving pumpkins and let’s not forget about this upcoming holiday season! With all these busy activities and changing weather, it can be challenging to find time to put together a meal. Soup may be the perfect meal to serve to your family this fall!

Soups are simple to make, packed full of nutrients and delicious! You do not need any fancy equipment. Just a pot, a variety of vegetables and some broth. To make an easy chicken noodle soup, start cooking veggies in the pot with a little bit of olive oil. Next, add chicken, broth, and herbs and let it simmer! Throw in some whole grain noodles and you will have soup in no time! By simmering vegetables in broth with lots of herbs you can create a meal that is packed with flavor but low in fat and salt.

This fall try to add some local, fresh produce to your soups. Some great fall produce includes: Apples, pears, beets, butternut squash, broccoli, cabbage, radish, kale, pumpkin, sweet potatoes and parsnips.

Have a favorite soup recipe that doesn’t have these veggies? Try adding some in! Soups are very flexible and you can have fun experimenting and being creative! You can even use canned broth and canned or frozen vegetables. If you have leftover soup, store it in the freezer for a quick meal on the next cool fall night.

Here is an example of a soup that features many seasonal fruits and veggies, go ahead and give it a try!

Apple Parsnip Soup

Servings: 8

Ingredients: 

4 apples, washed, peeled, cored and chopped
4 parsnips, washed, peeled and sliced
1 large sweet potato, washed, peeled and chopped
1 large onion, washed, sliced in large chunks
3 Tablespoons vegetable oil
1 teaspoon salt
½ teaspoon black pepper
½ teaspoon dried sage (optional)
8 cups low-fat or fat-free milk

Directions: 

1. Preheat oven to 450 degrees.
2. In a large bowl, mix vegetables, oil, salt, pepper, and sage (if used).
3. Place vegetables in baking dish. 
4. Bake vegetables for 45 minutes. Let cool.
5. Add vegetables to blender, in batches, with milk and blend until smooth.
6. Put soup in large pot and warm for 15 minutes until heated through.

More great recipes to try out this fall:
Carrot and Sweet Potato Soup

Minestrone Soup

Squash Vegetable Soup

Vegetable Lentil Soup

Corn Season is Here!

 What better way to celebrate summer than with corn? You can find corn year round in the can or in the frozen section of the grocery store, but fresh corn is best during the summer months. You can usually find them in farmers’ markets and grocery stores still in their husks. Corn has many health benefits including being high in fiber, antioxidants, and B vitamins.

Shopping for Corn on the cob

• Look for husks that are fresh and green.  The husk should feel firm and heavy. Pull back the husk to look for plump kernels.
• If you find a lot of fresh corn on the cob on sale you can shuck them and freeze them for later use during the fall or winter months.

Shucking Corn on the cob

• Peeling or “shucking” the husks can be messy but if you hold the corn over a plastic bag it can make it easier to clean up.
• Hold the base of the corn firmly and peel back the outer husk. Grab the silks at top and peel those back. It may leave a few strands of silk on the cob but you can remove those after.

 
 Time to Eat!

• You can enjoy corn on the cob by boiling or grilling.Corn can also be cut off the cob and add it to  a salad and other great summer dishes. Check out some of our recipes: South of the Border Salad and Corn and Pepper Cups

Recipe Spotlight: Chicken, Sweet Potato, and Carrot Packets

 
Summer is just around the corner! Have a plan for weeknight dinners even when you have a busy schedule.  Find quick, easy dinner ideas that don’t take a lot of time to prepare and cook, so that you can enjoy the warm weather and the extra daylight with your kids.  A quick dinner meal at home gives you more time to go outside and play in the evenings!  Try our Chicken, Sweet Potato and Carrot Packets for dinner one night this week.  Kids will love this healthy meal and it’s quick and easy – with little clean up!    

Chicken, Sweet Potato and Carrot Packets
Servings: 4

Ingredients:
2 boneless chicken breasts, each cut in half to make 4 pieces
2 sweet potatoes, washed, peeled and cut in thick slices
4 carrots, washed, peeled and cut in thick slices
1 teaspoon Italian seasoning
Cooking oil spray

Directions:

1. Preheat oven to 350 degrees.  
2. Spray 4 large pieces of foil with cooking oil spray.
3. Place 1 cup of vegetables on each foil piece and top with 1 piece of chicken.
4. Sprinkle seasoning on each piece of chicken. 
5. Fold foil to make a packet. Place on baking sheet and bake in oven for 30-45 minutes until chicken is cooked through. 

Gather all of your ingredients.

Wash the sweet potatoes and carrots. 

Peel the sweet potatoes and carrots.

Once the potatoes and carrots are peeled, cut them up.

Spray the aluminum foil with cooking spray.

Add 1 cup of vegetables on each piece of foil.

Top vegetables with one piece of chicken.

Sprinkle Italian seasoning on each piece of chicken.

Fold foil to make a packet.  Place on a baking sheet and bake in the
oven for 30-45 minutes until chicken is cooked through.

Remove from foil packet and serve!

Get Ready for Strawberry Season

 

Strawberry season is right around the corner and soon the grocery stores and farmers’ markets will be stocked full with local strawberries. Give yourself an extra boost of vitamin C, antioxidants, and fiber while enjoying the sweetness of a strawberry.

Strawberry shopping

• Pick strawberries that are bright red, firm to the touch, and have green leaves on top. This will help you are buy fresh, juicy, sweet strawberries.
• Before eating, make sure to wash the strawberries in a colander and pat dry. Once washed, you can hull your strawberries- removing the leaves on top, cut in half, slice, or leave them whole.
• Find strawberries on sale? Buy a bunch and freeze them. First, clean and hull the berries as described above. Then spread the strawberries on a baking sheet and freeze overnight. The next day, put the frozen berries in a plastic freezer bag and store in the freezer for up to a year.
  
  

Time to eat

Strawberries alone are a perfect grab-able snack, but they can also bring natural sweet flavors to recipes. Check out some of our creative strawberry recipes:

• Fruit and Spring Greens Salad
• Red Berry Parfait

 

Strawberry S'mores

Servings: 1 s'more

Ingredients:
2 strawberries
1 graham cracker (broken in half)
2 Tablespoons yogurt, low-fat vanilla

Directions: 

1. Rinse the strawberries in water.
2. Slice the strawberries.
3. Add the yogurt and strawberries to 1/2 of graham cracker.
4. Top with the other 1/2 of graham cracker.
5. Enjoy immediately.

 

  

Bravo for Brussels Sprouts!

Enjoy this tasty vegetable all year long!  Brussels sprouts taste a lot like cabbage and are available in the grocery store produce aisle, sometimes loose in a bin, and sometimes on a stalk.  Check out the picture below.  Children will be amazed at the way these veggies grow!

Brussels sprouts grow in spring and fall in Maryland.  Buy fresh produce in season, it costs less and tastes best!  When Brussels sprouts are not in season, buy them frozen.  Just make sure to buy plain Brussels sprouts without added butter, cheese, or creamy sauce.  Make the healthiest choice when buying vegetables.  Choose products without added fat, calories, and salt.

Try this healthy and delicious recipe at home using fresh or frozen Brussels sprouts!  Thaw frozen sprouts in the refrigerator overnight before preparing the recipe.  Oven roasting Brussels sprouts gives them a sweet taste, and the fresh lemon and thyme add flavor without adding calories. 

Roasted Brussels Sprouts 

Serves: 8

Ingredients:

1 pound Brussels sprouts, trimmed and halved (or quartered if large)
1 small lemon, sliced
4 cloves garlic, sliced
1/4 cup vegetable oil
1 Tablespoon Thyme, dried
1/3 cup finely shredded Parmesan cheese

Directions:

1. Preheat oven to 425 degrees F.
2. Wash and cut Brussels sprouts in half.
3. Toss Brussels sprouts, lemon, garlic, oil, and thyme in a large bowl.  Stir until well mixed.
4. Spread mixture onto a baking sheet.
5. Roast without stirring for about 20 minutes until Brussels sprouts are tender.
6. Remove from oven and place into a serving dish. Sprinkle with Parmesan cheese. 

Gather all of your ingredients

If fresh Brussels sprouts, wash thoroughly before cutting.  If using frozen,
thaw in the refrigerator overnight before preparing them.

Cut bottoms of Brussels sprouts off.  Cut in half.

Slice lemon and cut up garlic cloves.

Add lemon and garlic to Brussels sprouts. Sprinkle in thyme.

Pour vegetable oil over mixture.

Stir ingredients together until well coated.

Place on a baking sheet sprayed with non-stick cooking spray.

Spread evenly over the baking sheet.

Place in the oven and bake for about 20 minutes or until Brussels sprouts are tender.

Remove from oven after they are done baking.

Place in a serving dish.

Sprinkle with Parmesan cheese.

Recipe Spotlight: Confetti Spaghetti

Stretch your food budget to make a tasty and healthy meatless meal!  Combine whole wheat pasta, vegetables, and low-fat cheese to make Confetti Spaghetti.

This recipe calls for fresh vegetables, but you can substitute cooked, leftover vegetables as well.  Serve this healthy and satisfying dish for lunch or dinner.  The whole grain pasta and vegetables provide great nutrition, and also have lots of fiber which will help you to feel full for a longer period of time.

This step by step recipe is easy to follow, and there are lots of step kids can help to do.  Children are more likely to eat healthy foods they help to prepare!  Even very young children can:

• wash vegetables
• tear washed, fresh greens
• mix and stir ingredients
• help to pour and measure

Invite kids into the kitchen and prepare family meals together.  Be a role model!  Show children you enjoy eating healthy foods, and they will too!


Confetti Spaghetti
Serves 8

Ingredients:
1 box whole-wheat pasta such as rotini, cooked and chilled
1 red bell pepper, washed and chopped
1 carrot, washed and shredded
1/2 small head cauliflower, washed and cut into small pieces
1 cup baby spinach, washed (about 1/5 (12-ounce) bag baby spinach)
1/4 head purple cabbage, washed and shredded (about 1/4 of a head)
3 Tablespoons reduced-fat Italian dressing (or 2 Tablespoons oil and 1 Tablespoon vinegar)
2 Tablespoons part-skim shredded mozzarella cheese (optional)

Directions:

1.  Place pasta and vegetables in a large mixing bowl.
2. Add dressing.
3. Mix thoroughly.
4. Dish into individual bowls and top with cheese (if desired).
5. Serve!

Gather all of the fresh produce and wash really well.

Chop all veggies.

Get dressing, cheese, and pasta out and ready to assemble.

Place pasta and veggies in a large bowl.

Add dressing to pasta and veggies.

 

Mix all ingredients together.

Dish into individual bowls and top with cheese if desired. Enjoy!

Festive Fruit Crumble

The holiday season is here!  Time to share holiday meals with family and friends.  This year, try serving fruit for dessert.  This healthy option can be as simple as a platter or basket of fresh fruit.  Apples, pears, and oranges are great choices this time of year.   If you want a warm dessert, try this Festive Fruit Crumble recipe.  You can use fresh, frozen, or canned fruit for this recipe.  Some fruit suggestions are berries, peaches, pears, or apples.  Baking the fruit brings out its natural sweetness, and the crumble topping adds delicious flavor, whole grains from oats, and lots of crunch!  Try the lighter side of dessert this holiday season, and throughout the year by serving fruit.


Old Fashioned Fruit Crumble
Servings 6

Ingredients:
3 cups peaches or berries, washed and sliced
1 Tablespoon sugar
4 Tablespoons flour
3 Tablespoons orange juice
1 cup oats
3 Tablespoons nuts, chopped
2 Tablespoons brown sugar
1 Tablespoon vegetable oil
Pinch of cinnamon
Cooking oil spray

Directions

1. Preheat oven to 400 degrees F.
2. Spray 8 x 8 baking pan with non-stick cooking spray.
3. Combine fruit with sugar, 2 tablespoons flour and orange juice.
4. Pour fruit mixture into pan.
5. Combine oats, nuts, brown sugar, remaining 2 Tablespoons flour, cinnamon, and vegetable oil.
6. Stir to combine and sprinkle over the fruit mixture.
7. Bake until the fruit is bubbling and the topping is golden brown, 20 to 25 minutes.

Gather all of your ingredients.

Spray 8 x 8 baking dish with cooking oil spray.

Combine fruit in a mixing bowl.  Peaches and berries are great
but you can add other fruits too.

Add 1 Tablespoon sugar, 2 Tablespoons flour, and orange juice to fruit mixture.

Stir fruit, sugar, flour and orange juice until mixed together.

 

 

Pour fruit mixture into baking pan.

All of the fruit mixture added to the baking pan.  Spread evenly around if needed.

Next, make the oatmeal topping.  Combine oats, nuts, brown sugar, remaining
2 Tablespoons flour, cinnamon and vegetable oil.

Continue adding all ingredients into mixing bowl.

Stir to combine all dry ingredients to add to the fruit mixture.

Sprinkle oat mixture over the fruit.  Spread evenly over the fruit.

Now your fruit crumble is ready to go in the oven!

Bake until the fruit is bubbling and the topping is golden brown, 20 to 25 minutes.

Remove from the oven and let cool just a bit.

Your fruit crumble is ready for everyone to eat.
This dessert will be something your family will want over and over again!