Northside Lifetime of Care - Winter 2015 - (Page 13)
CURRIED
SQUASH
SOUP
SWEET
POTATO AND
PEAR SOUP
INGREDIENTS
INGREDIENTS
1 butternut squash (2½ lb.)
1 medium onion
1 tsp. canola oil
1½ tsp. grated ginger root
1 tsp. curry powder
½ tsp. salt
¼ tsp. ground cumin
¼ tsp. pepper
3 c. reduced-sodium chicken broth
¼ c. fat-free half-and-half
1 large sweet potato, peeled and cut
into 1-inch chunks
2 medium ripe pears, peeled, cored
and cut into 1-inch chunks
1 small red onion, trimmed and cut
into 1-inch chunks
¾ c. evaporated, nonfat milk
½ tsp. fresh thyme leaves, chopped, or
¼ tsp. crushed, dried thyme
¼ tsp. crushed red pepper flakes
¼ tsp. salt
¹⁄8 tsp. pepper
2 c. reduced-sodium chicken broth
¼ c. fat-free yogurt, preferably
Greek-style
Fresh thyme sprigs for garnish
Starting a meal with a filling, low-fat,
low-calorie soup satisfies you so you're
less likely to overeat. Roasted vegetables add a naturally sweet flavor and
dense, creamy texture to this dish.
DIRECTIONS
1. Preheat over to 400 degrees. Halve
squash lengthwise and seed. Place
cut side down in nonstick roasting
pan. Cut onion into wedges; add
to pan. Spray onion with nonstick
cooking spray.
2. Roast vegetables for 50 minutes
or until tender. Remove and peel
squash, reserving a few squash
pieces for garnish.
3. Heat oil in large saucepan over
medium heat. Add ginger root and
cook 2 minutes. Stir in squash,
onion, curry powder, salt, cumin
and pepper. Add 1 cup broth. Place in
blender, purée, and return to saucepan. Stir in remaining broth and
half-and-half. Simmer 10 minutes.
4. Garnish with squash, pepper strips
and sunflower seeds, and serve.
Find a heartwarming, heart-healthy
entree in this sweet soup. Fat-free, full
of vitamins A and C, and an excellent
source of fiber, the dish is perfect for a
rainy day, a sick day or any kind of day.
DIRECTIONS
1. Preheat oven to 400 degrees. Place
sweet potato, pears and onion in
a nonstick roasting pan. Spray
vegetables and pear with nonstick
cooking spray. Toss. Roast for
50 minutes or until fork tender.
Remove from oven.
2. Place vegetables and pears in
large pot. Add evaporated milk.
Purée mixture using an immersion blender. (Or purée in a freestanding blender, in batches if
necessary. Return purée to pot.)
Add thyme, red pepper flakes, salt,
pepper and chicken broth to pot.
Simmer soup for 10 minutes, stirring occasionally.
3. Ladle soup into four bowls. Top
each serving with 1 Tbsp. of yogurt.
Garnish with thyme sprigs.
Makes 4 (1-cup) servings.
Nutritional information per serving: 190 calories, 0.5 g total fat,
7 g protein, 45 g carbohydrates,
430 mg sodium, 5.5 g dietary fiber
Add to Your
Recipe Book
Need some kitchen inspiration?
Visit northside.com/lifetime
and search our recipe archive
for options that are both delicious and healthy.
Makes 6 (1-cup) servings. Nutrition
information per serving (without
garnish): 76 calories; 1 g total fat;
3 g protein; 16 g carbohydrates;
0.33 mg cholesterol; 487 mg sodium;
and 4 g dietary fiber
Visit northside.com for more articles, videos and healthy recipes.
13
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Table of Contents for the Digital Edition of Northside Lifetime of Care - Winter 2015
Northside Lifetime of Care - Winter 2015
Contents
Northside News
Healthy Living
Gut Feelings
Live Well with COPD
Weighing Your Options
Winter Warmers
What’s Your Sleep Personality?
Northside Directory
Northside Lifetime of Care - Winter 2015
Northside Lifetime of Care - Winter 2015 - Northside Lifetime of Care - Winter 2015 (Page 1)
Northside Lifetime of Care - Winter 2015 - Contents (Page 2)
Northside Lifetime of Care - Winter 2015 - Northside News (Page 3)
Northside Lifetime of Care - Winter 2015 - Healthy Living (Page 4)
Northside Lifetime of Care - Winter 2015 - Healthy Living (Page 5)
Northside Lifetime of Care - Winter 2015 - Gut Feelings (Page 6)
Northside Lifetime of Care - Winter 2015 - Gut Feelings (Page 7)
Northside Lifetime of Care - Winter 2015 - Live Well with COPD (Page 8)
Northside Lifetime of Care - Winter 2015 - Live Well with COPD (Page 9)
Northside Lifetime of Care - Winter 2015 - Weighing Your Options (Page 10)
Northside Lifetime of Care - Winter 2015 - Weighing Your Options (Page 11)
Northside Lifetime of Care - Winter 2015 - Winter Warmers (Page 12)
Northside Lifetime of Care - Winter 2015 - Winter Warmers (Page 13)
Northside Lifetime of Care - Winter 2015 - What’s Your Sleep Personality? (Page 14)
Northside Lifetime of Care - Winter 2015 - Northside Directory (Page 15)
Northside Lifetime of Care - Winter 2015 - Northside Directory (Page 16)
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