Be daring this Thanksgiving. Try this excellent soup in a fanciful presentation.
You still have time to try the recipe before the holiday! Any time you’re trying a new recipe that you want to use for a special meal, it helps to test it first. You’ll be familiar with the timing, the process, and the preparation before the Big Day.
~*~ ~*~ ~*~
Beet Soup in Acorn Squash
from Healthy Holidays, by Marilu Henner Blue * Serves 8
8 acorn squashes, 1-1/4 pounds each
3 Tablespoons vegetable oil
1 Tablespoon kosher salt
1 large red onion, chopped
1-1/2 Tablespoons oilve oil
5 medium beets (2 pounds without greens), peeled and cut into 1-inch pieces
1 red apple, such as Gala, peeled, cored, and cut into 1-inch pieces
2 garlic cloves, minced
6 cups vegetable broth
1 teaspoon maple sugar
pepper
To roast the squash, preheat the oven to 375F. Cut off the tops of the squash (about 1 inch from the stem end) and reserve. Scoop out the seeds and discard. Cut a thin slice from the bottom of each squash to create a stable base, but do not make an opening in the bottom of the squash.
Brush vegetable oil inside and on the top of the squash, and sprinkle the kosher salt inside. Arrange the squash bowls, with tops alongside, stem ends up, in two large, shallow baking pans. Roast the squash in the upper and lower thirds of the oven, switching the positions of the pans halfway through baking, until the flesh of the squash is just tender, about 75 minutes.
While the squash is roasting, make the soup. In a 5-quart heavy saucepan over medium heat, cook the onion in the olive oil, stirring occasionally, 5 minutes, or until the onion is softened. Add the beets and apple, and cook, stirring occasionally, about 5 minutes. Add the garlic and cook, stirring, about 30 seconds or until well combined.
Add the broth and 2 cups water, then simmer, uncovered, until the beets are tender, about 40 minutes. Stir in the maple sugar. Puree the soup in three batches in a blender until very smooth (or use an immersion blender), at least 1 minute per batch, transferring the soup to a large bowl. (Use caution when blending hot liquids – never fill the blender more than halfway, and watch for steam when removing the lid.)
Return the soup to the pan, season to taste with salt and pepper, and reheat. If the soup is too thick, add enough water to thin to the desired consistency. Serve the soup in the squash bowls.
Avocados * A healthy plant-based fat source, rich in cholesterol-lowering phytosterols and high in the anti-oxidant glutathione. Use in place of butter or margarine, mash plain or with bananas for young children, and use as a base for dips and dressings.
Blueberries/Blackberries * Packed with tannins, anthocyanidins, flavonoids, polyphenols, and proanthcyanidins that have been linked to prevention and reversal of age-related mental decline, and powerful anti-cancer effects. Use frozen organic berries when fresh are not available.
Cantaloupes * Only 56 calories/cup, the cantaloupe is nutrient dense with huge amounts of vitamin C and beta-carotene, as well as folate, potassium, fiber, thiamin, niacin, pantothenic acid, and vitamin B6. Blend 1/2 melon with 1 cup ice for a cantaloupe slushie.
Carrots/Beets * High in fiber and in antioxidants like caratonoids and beta-cyanin (inhibits cell mutations – critical in reducing cancer risk). Shred raw and add to salads and wraps/sandwiches; steam or roast for side dishes; add to soups and other one-pot meals. Add juice to soups, and use as base in juice drinks.
Flax seeds * Rich in lignans and omega-3 fatty acids, they help lower cholesterol, relieve constipation, and help reduce the risk of cancer and heart disease. Use ground seeds in oatmeal, or add to whipped frozen bananas, stewed apples, and fruit/veggie smoothies. Scientifically documented benefits come from raw ground flax seed, not from flax seed oil.
Green lettuce * Low in calories, containing an abundance of phytonutrients, plant proteins, vitamins, minerals, and fiber. Eat salad with lettuce every day. Children often prefer plain, undressed leaves.
Kale * A high-nutrient, high-fiber green vegetable that’s great in soups and other main dishes. Just chop it up and give it plenty of cooking time with other food. Also a great side dish, sauteed with some onion, and then braised with some veggie stock. Dry roast it for kale chips.
Sesame seeds * Rich in minerals calcium, magnesium, copper, iron, manganese, and zinc, as well as vitamins and fiber. Also contain unique cancer-fighting lignans. Grind to a powder to sprinkle on foods, or “garnish” dishes with a teaspoon of sesame seeds per serving. Grind fresh to make tahini, and use it as a dip base.
Strawberries * High in folic acid, flavonoids, iron, and vitamin C, as well as dietary fiber and potassium – all for only 60 calories/cup. This is one place to spend the money and buy organic. Frozen berries are good in the off-season. Use in fruit/veggie smoothies, or on salads (dress with balsamic vinaigrette). Or just eat them – yum.
Tomatoes * Consumption of tomatoes (especially cooked tomatoes) has been linked to a dramatic reduction in common cancers. The phytochemical lycopene is protective against prostate cancer, breast cancer, endometrial cancer, lung cancer, and colorectal cancer. Tomato sauces are easily served with any grain and most animal protein, and are part of nearly every ethnic cuisine.
With the cost of checking luggage, more people are carrying their suitcases on the plane. Which makes for a very.crowded.plane. But we don’t blame those folks – no, if we could get all our shoes and toiletries and potential outfits in a small suitcase, we’d do it, too.
What do we carry on the plane? We like a small bag that will fit under the seat (because those overhead bins are stuffed to the gills). Here’s what we consider essential on the plane:
Travel documents * your ID, passport, tickets, boarding passes, itinerary, destination address and phone number, contact info, etc.
A bottle of water (or two) * yes, you have to ransom it from a vendor after you get through security – do it. The little cup they’re happy to give you on the plane is not enough to fight the drying cabin environment.
Food * whole food bars (like Organic Food bars or Lara bars), small bag of trail mix, fresh fruit (apples and grapes do well), raw vegetables, crackers, a wrap. You never know how long you’ll be on that plane. Always carry food. Note that some food cannot cross international borders – that is, you may be able to take it on the plane, but not into your destination country.
Audio player * iPod or mp3 player and headphones. Noise-canceling headphones are especially good on planes, to block out that incessant engine droning. Load up the player with your favorite songs and a podcast or two.
Book/magazine/newspaper * whether you use an electronic reader like Kindle, or have an actual book/magazine/paper is up to you. Something to read is good, though, or you’ll find yourself browsing the SkyMall catalog, and bursting into loud guffaws at inappropriate times.
Medications * any prescription meds should be with you at all times.
Valuables * if you want to make sure it doesn’t get lost, carry it with you. That includes jewelry and your camera.
Toiletries * remember that liquids are limited to small sizes that fit in a quart-size zipper bag. If you’re not checking a bag, sample sizes and powder products are your best friends. Include hand sanitizer – travel is dirty.
Scarf/pashmina * a lightweight scarf/shawl/pashmina/wrap will keep you warm in a cool cabin, help block the light if you want to sleep, and even cover your face to block germs if the person next to you is coughing.
Don’t let a negative attitude about exercise keep you from doing any exercise. Sometimes you have to fake it ’til you make it. Put on some uplifting music, force a bit of an attitude adjustment, and get going.
Here’s a new song to help you face your exercise and your day with a smile.
Pick one day during this week and do not watch any television. Not even the news.
Get your kids involved in other activities – cards, a board game, even a couple rounds of tag or some fun at the playground. There’s a little extra time for homework and practicing a musical instrument. There’s more time to sit around the dinner table and talk, or to read a book together as a family.
This recipe comes from member Markdchef. It’s a nice twist on the traditional holiday dessert, with the same familiar flavors.
Make the Pumpkin Cheesecake a day in advance (as directed) and you’ll have more free time on the holiday, too.
~*~ ~*~ ~*~
MarkdChef’s Pumpkin Cheesecake Yellow * Serves 10
1-1/3 cups graham cracker crumbs (about ten double crackers)
4 Tablespoons Earth Balance margarine
Filling:
1 pound soft tofu drained
15 ounce can solid pack pumpkin
4 ounces Soymage Cream Cheese room temp
1 cup Sucanat®
1 teaspoon vanilla extract
2 teaspoons pumpkin pie spice (or all of the following: 1/4 teaspoon ground cloves, 3/4 teaspoon cinnamon, 1/2 teaspoon allspice, 1/2 teaspoon nutmeg)
Heat oven to 350 F. Coat a 10″ springform pan with cooking spray. Pulse graham crackers and margarine in food processor until evenly moistened. Firmly press crumb mixture into bottom of pan and one-half inch up the sides. Bake 10 minutes. Cool on a wire rack.
Process tofu until smooth in a food processor or blender (stop often and scrape sides well if using a blender). Add pumpkin and process. Next add cream cheese, sugar, vanilla, and spice. Process until smooth and well combined. Pour into cooled springform pan with crumb mixture.
Bake on center rack for 45 minutes. Turn oven off and leave the pan in the oven to cool down for one hour without opening oven door. Take pan out and cool on wire rack Once cooled, cover loosely with plastic and refrigerate 8 hours or overnight. To serve, run a long thin knife around the inside edge of pan to loosen. Remove sides of pan. Lightly dust top of cheesecake with powdered cinnamon and serve at room temperature.
Collect a variety of items that you can give in gift baskets to another family: canned goods, warm clothes, blankets, toys, and even small bottles of shampoo, conditioner, and lotion from hotels.
Think big – start a drive at your local school or call your church, synagogue, or mosque. Organize a project with a scout troop or your office or your card club.
Contact a local non-profit to find out what they need and how you can help. Many local United Way chapters can connect you to volunteer opportunities, and local Red Cross and Salvation Army chapters always know where the need is.
Wear sneakers when you go shopping. You’re more likely to move at a fitness-friendly pace if your feet are in the right shoes.
Plan to walk briskly through the mall once or twice before you begin your shopping. You’ll feel more energetic and up to the task. The walk will energize you and your decision-making will be easier. And you’ll burn a few calories and build some muscle at the same time.
Pick one day during this week and do not watch any television. Not even the news.
