week 4 recipes

Creamy Curry Pumpkin Soup

Ingredients

• 3 tablespoons butter
• 1 lb pumpkin, peeled,seeded,and cut into 1 inch cubes
• 1 lb granny smith apple, peeled,cored,and diced
• 1 large onion, diced
• 1 teaspoon curry
• 4 cups warm chicken broth
• 1/2 cup dry white wine
• 1 cup heavy cream
• chopped chives
• salt and pepper

Directions

1. Melt butter in a deep saucepan over medium heat.
2. Add pumpkin, apples, onion, and curry.
3. Cook and stir until onion softens.
4. Add salt and pepper to taste.
5. Add chicken broth and wine.
6. Turn heat to medium-high and bring to boil.
7. Turn heat down to low, partially cover, and cook until pumpkin is extremely soft (approximately 25-35 minutes).
8. Remove soup from heat and let it cool.
9. Puree soup in a food processor.
10. To serve, reheat in pan over medium-low heat until heated throughout (but don't boil), stir in cream, and cook about 1 minute.
11. Garnish with chives.

Nutrition Facts

Serving Size: 1 (406 g); Servings Per Recipe: 4

Amount Per Serving (% Daily Value)

Calories 450.5 

Calories from Fat 291 (64%)

Total Fat 32.4g (49%)

Saturated Fat 19.6g (98%)

Cholesterol 104.4mg (34%)

Sugars 16.0 g

Sodium 852.2mg (35%)

Total Carbohydrate 30.5g (10%)

Dietary Fiber 3.9g (15%)

Sugars 16.0 g (64%)

Protein 8.0g (16%)

HummusIngredients

• 2 (15 ounce) cans garbanzo beans
• 1/2 cup tahini ( sesame seed paste)
• 6 tablespoons lemon juice
• 3 garlic cloves, pressed
• 1 teaspoon ground cumin
• salt and pepper

Directions

1. Drain beans and reserve the liquid when you do so.
2. Blend beans, along with the other ingredients and 1/4 cup of the liquid.
3. Process until the mixture is smooth.
4. Add liquid until the desired consistency is reached.
5. Adjust seasonings along with more cumin, lemon juice, salt and pepper.

Nutrition Facts

Serving Size: 1 (89 g); Servings Per Recipe: 12

Amount Per Serving (% Daily Value)

Calories 144.8 

Calories from Fat 51 (35%)

Total Fat 5.6g (8%)

Saturated Fat 0.7g (3%)

Cholesterol 0.0mg (0%)

Sodium 219.8mg (9%)

Total Carbohydrate 19.5g (6%)

Dietary Fiber 4.1g (16%)

Sugars 0.2 g (0%)

Protein 5.4g (10%)

Mediterranean Quinoa Salad

Ingredients

• 1 cup quinoa or 1 cup bulgur
• 2 cups water

Marinade

• 4 tablespoons orange juice, freshly squeezed
• 3 tablespoons lemon juice, freshly squeezed
• 2 tablespoons olive oil
• 1 -2 tablespoon balsamic vinegar or 1 -2 tablespoon wine vinegar
• 1 teaspoon brown sugar or 1 teaspoon raw sugar
• 1/2 teaspoon garlic powder ( or to taste)
• salt, to taste
• fresh ground black pepper, to taste
• 1/2 cup finely chopped fresh basil leaf

Vegetables

• 1/3 cup finely chopped sun-dried tomato
• 2 red onions, finely chopped or 8 -10 green onions, chopped
• 1 lb cherry tomatoes, cut in half
• 6 ounces black olives, sliced
• 3/4 cup pine nuts ( toasted)

Directions

1. Rinse quinoa in a strainer under running water and drain.
2. Bring water to a boil. Add quinoa and let it simmer for 10-15 minute (until water is absorbed and quinoa is translucent)
3. Set aside to cool. Meanwhile prepare vegetables.
4. Combine ingredients for the marinade, pour over cooled quinoa and stir to mix.
5. Add herbs and vegetables. Stir again. Sprinkle with pine nuts.

Nutrition Facts

Serving Size: 1 (223 g); Servings Per Recipe: 4

Amount Per Serving (% Daily Value)

Calories 508.9 

Calories from Fat 285 (56%)

Total Fat 31.6g (48%)

Saturated Fat 3.1g (15%)

Cholesterol 0.0mg (0%)

Sodium 422.9mg (17%)

Total Carbohydrate 49.8g (16%)

Dietary Fiber 8.3g (33%)

Sugars 11.1 g (44%)

Protein 12.4g (24%)

Butternut Squash Lasagna

Ingredients

• 12 lasagna noodles
• 1 large butternut squash, about 3 lbs
• 2 tablespoons olive oil, divided
• 1/2 teaspoon salt
• 3 tablespoons butter, divided
• 2 cups chopped yellow onions ( 1 extra large onion)
• 1 1/2 lbs swiss chard, chopped,tough stems discarded
• 1/4 teaspoon salt
• 1/3 cup flour
• 1/4 teaspoon black pepper
• 1/4 teaspoon garlic salt
• 1/4 teaspoon ground nutmeg
• 1/4 teaspoon dried thyme
• 1/4 teaspoon ground dried sage
• 4 cups milk ( 2% is fine)
• 3/4 cup grated parmesan cheese
• 1 cup grated mozzarella cheese
• 4 tablespoons chopped green onions

Directions

1. Take the butternut squash and peel, seed, and cut it into 1/2-inch chunks.
2. Cook the lasagna noodles according to package directions.
3. Preheat oven to 450 degrees F.
4. In a large bowl, toss the butternut squash chunks with 1 tablespoon olive oil and 1/2 teaspoon salt, then place the chunks in a single layer on a large cookie sheet.
5. Roast the squash chunks for 30 minutes or until they're easily pierced with a fork, stirring after 15 minute

6. Remove chunks from the oven and mash squash with a food processor (or fork or potato masher) until almost smooth; set aside.
7. Lower the oven temperature to 375 degrees F.
8. In a large Dutch oven or saucepot, over medium heat melt together the remaining 1 tablespoon olive oil and 1 tablespoon of butter.
9. Add the chopped onion and cook for about 10 minutes or until golden, stirring often; add the Swiss chard and 1/4 teaspoon salt and cook until the chard is wilted and the liquid evaporates, which will take about 7 minutes.
10. Remove from heat and set aside.
11. In a large saucepan, melt the remaining butter over medium heat.
12. Whisk in the flour, pepper, garlic salt, nutmeg, thyme, and sage and cook for 1 minute while stirring constantly.
13. Gradually whisk in the milk until smooth and cook the sauce over medium-high heat until it boils and thickens slightly, stirring frequently.
14. Boil for an additional 2 minutes while stirring, then whisk in all but 2 tablespoons Parmesan cheese.
15. Remove the saucepan from heat.
16. In a 13" x 9" glass lasagna pan, spoon about 1/2 cup of the white sauce to cover the bottom of the pan.
17. Arrange 4 cooked lasagna noodles over the sauce, overlapping to fit; evenly spread all of the Swiss chard mixture over the noodles, top with about 1 cup white sauce, and sprinkle with about a 1/4 cup of mozzarella cheese.
18. Arrange 4 lasagna noodles on top, then about 1 cup white sauce and all butternut squash chunks, then a 1/4 cup of mozzarella cheese.
19. Top with remaining lasagna noodles, remaining white sauce, sprinkle with the chopped green onions and the remaining mozzarella cheese; sprinkle with the reserved 2 tablespoons Parmesan cheese.
20. Cover the lasagna pan with foil and bake at 375 degrees for 30 minutes, then remove the foil and bake for an additional 10 minutes or until hot and bubbly; let lasagna cool for 10 minutes before cutting, for easier serving.
21. Makes 8 to 10 servings.

Nutrition Facts

Serving Size: 1 (394 g); Servings Per Recipe: 8

Amount Per Serving (% Daily Value)

Calories 485.1 

Calories from Fat 170 (35%)

Total Fat 18.9g (29%)

Saturated Fat 9.6g (48%)

Cholesterol 47.8mg (15%)

Sodium 739.4mg (30%)

Total Carbohydrate 63.1g (21%)

Dietary Fiber 6.8g (27%)

Sugars 7.6 g (30%)

Protein 19.5g (39%)

Peanut Butter Cookies

Ingredients

• 1/2 cup butter
• 1/2 cup peanut butter
• 1/2 cup sugar
• 1/2 cup brown sugar
• 1 egg
• 1/2 teaspoon vanilla
• 1 1/4 cups sifted flour
• 3/4 teaspoon baking soda
• 1/4 teaspoon salt

Directions

1. Preheat oven to 375º.
2. Mix first six ingredients.
3. Add the rest of the ingredients.
4. Mix well.
5. Roll into balls and press down with a fork dipped in sugar or flour.
6. Bake for 10-12 minutes on ungreased cookie sheet (I usually grease my cookie sheet anyway). Ovens vary so your baking time may be less. Just keep an eye on them.

Nutrition Facts

Serving Size: 1 (18 g); Servings Per Recipe: 24

Amount Per Serving (% Daily Value)

Calories 125.9 

Calories from Fat 61 (48%)

Total Fat 6.8g (10%)

Saturated Fat 3.0g (15%)

Cholesterol 17.9mg (5%)

Sodium 126.4mg (5%)

Total Carbohydrate 14.7g (4%)

Dietary Fiber 0.5g (2%)

Sugars 9.1 g (36%)

Protein 2.3g (4%)