FALL FAVOURITES
Recipes From Your Nordic Walkfit Foody Friends
TUSCAN RICE AND BEAN SOUP - Maura Corson
(Serves 6)
8 ounces Italian sausage (any type of sausage will work)
Three 16 ounce containers reduced sodium chicken broth
One 28 ounce can diced tomatoes
1/2 tsp. salt (optional)
1/4 tsp. black pepper
1/2 tsp. dried oregano or more to taste
1 cup uncooked brown rice
One 14 ounce can of Great Northern Beans (i.e. Navy beans), rinsed.
Brown sausage for about 6 minutes. Add broth, tomatoes, salt, pepper and oregano to a Dutch
oven or large sauce pan. Bring to a boil. Add rice, beans, and sausage. Cover and simmer for at
least 30 minutes so that rice and sausage are cooked through. Add more liquid if a thinner soup
is preferred.
Enjoy!
CURRIED LENTIL SOUP - Sharon Michaelson
2 tbsp.oil
2 diced onions
1 chopped carrot
4 cloves garlic chopped
1 inch piece of ginger chopped
2 tsp. curry powder
1 tsp. cumin
1/2 tsp. tumeric
2 cups red lentils
6 cups vegetable or chicken stock,
1 14 oz can coconut milk
Saute, onions garlic,carrots, until onions are soft. Stir in lentils ginger and spices add stock and
coconut milk. Simmer on low for about 45 mins, until lentils are soft. Check to make sure soup
does not stick and burn. Serve as is or blend. Garnish with green onions. [ I increased the spices
by a tsp.]
TORTELLINI SOUP - Noreen Johnson
This is a very hearty soup and makes a large pot.
2 Tbsp
2 cups
1 1/2 cups
1 cup
2 cloves
1 1/2 pounds
1/2 lb.
2 large cans
1 can
8 cups
2 cups
1 1/2 cups
1 cup
1 cup
1 Tbsp
1 tsp
1 tsp
2 cups
1 pound
1 cup
1 cup
Olive oil
chopped onions
celery
carrots
garlic minced
lean ground beef
Italian sausage, salami or pepperoni sliced thin
Italian tomatoes coarsely chopped
kidney beans (drained and rinsed)
beef stock (3 cans plus water or can use packaged broth by Campbell's)
chopped cabbage
green beans
diced turnip
unpeeled zucchini
sugar
basil & oregano
salt
spinach cut up or use baby spinach (add and stir into soup JUST before serving)
or see note below
tortellini (your choice)
red dry wine (optional)
grated parmesan cheese
Directions:
1. Heat oil on medium. Add onion, celery, carrots and garlic. Cover and cook 5 minutes. Stir
in sausage and beef. Cook another 5 minutes.
2. Add tomatoes, kidney beans, stock, cabbage, gr. beans, turnip, zucchini, sugar, basil, oregano
and salt. Mix well. Bring to a boil, and then reduce heat to low. Simmer, covered for half
hour. Stir in spinach, tortellini and wine. Cook uncovered fro 20 minutes. Ladle into bowls
and sprinkle with parmesan.
* Can place a few pieces of baby spinach into each bowl before pouring in the hot soup.
CREAM OF CARROT SOUP - Noreen Johnson
1 Tbsp.
1/3 cup
3
10
4 Large
Olive Oil
Chopped onion (1 medium)
Green onions chopped (5)
Carrots (2 lb. bag) thinly sliced
Potatoes diced
6 cups
2 tsp.
1/4 tsp.
1/4 tsp.
1/4 tsp.
Pinch
1
Chicken stock (25% less sodium)
Grated ginger (optional)
Curry powder
Cinnamon
Nutmeg
Pepper
Bay Leaf
2 cups
Milk
Sour Cream
1. In saucepan heat oil over medium heat, add onion, green onion and sauté for 3 minutes.
2. In large pot add stock, carrots, potatoes. Cook for 10 minutes then add bay leaf, cooked
onions, ginger, curry, cinnamon, nutmeg, pepper. Cook for another 45 minutes on a simmer
setting or until veggies are tender. Remove and discard the bay leaf. Allow soup to cool
slightly.
3. Transfer soup to blender or food processor, puree until smooth. Can add milk to blender if
you wish at that time OR I poured it into the soup after processor step and mixed well.
I made it the night before and kept it in the fridge overnight and heated before lunch.
Serve with sour cream, fresh parsley and a few green onions sliced.
FARFALLE WITH TOMATOES, ONIONS & SPINACH
- Sharon Nodelman
1
8
2
1
1
5
2
1
3
3
1/4
3/4
tablespoon plus 1/4 teaspoon salt
ounces uncooked farfalle pasta
tablespoons extra-virgin olive oil, divided
cup vertically sliced yellow onion
teaspoon dried oregano
garlic cloves, sliced
cups grape tomatoes, halved
tablespoon white wine vinegar
cups baby spinach
tablespoons shaved fresh Parmigiano-Reggiano cheese
teaspoon freshly ground black pepper
cup (3 ounces) crumbled feta cheese
1. Bring a large pot of water to a boil with 1 tablespoon salt. Add pasta, and cook according to
package directions; drain.
2. Heat 1 tablespoon oil in a large nonstick skillet over medium-high heat. Add onion and
oregano; sauté 12 minutes or until lightly browned. Add garlic; sauté 2 minutes. Add
tomatoes and vinegar; sauté 3 minutes or until tomatoes begin to soften. Add pasta and
spinach; cook 1 minute. Remove from heat, and stir in Parmigiano-Reggiano, remaining 1
tablespoon oil, remaining 1/4 teaspoon salt, and pepper. Sprinkle with feta.
BROCCOLI-CHESSE CHOWDER
- Sharon Nodelman
Serves: 6
Source: http://www.eatingwell.com/recipes/broccoli_cheese_
I used low fat Greek Yogurt instead of sour cream.
Description: This satisfying remake of broccoli chowder benefits from the creamy texture of
cooked potatoes and smooth, tangy reduced-fat sour cream instead of getting its richness from as
much as a cup each of cream and cheese. Not only is the flavor vibrant, but a single serving gives
you over half of the daily recommendation for vitamin C.
1
1
1
2
1
2
1
1/2
1/8
2
8
1
1/2
1/8
tablespoon extra-virgin olive oil
large onion, chopped
large carrot, diced
stalks celery, diced
large potato, peeled and diced
cloves garlic, minced
tablespoon all-purpose flour
teaspoon dry mustard
teaspoon cayenne pepper
14-ounce cans vegetable broth, or reduced-sodium chicken broth
ounces broccoli crowns, (see Ingredient Note), cut into 1-inch pieces, stems and florets
separated
cup shredded reduced-fat Cheddar cheese
cup reduced-fat sour cream
teaspoon salt
Heat oil in a Dutch oven or large saucepan over medium-high heat. Add onion, carrot and celery;
cook, stirring often, until the onion and celery soften, 5 to 6 minutes. Add potato and garlic;
cook, stirring, for 2 minutes. Stir in flour, dry mustard and cayenne; cook, stirring often, for 2
minutes.
Add broth and broccoli stems; bring to a boil. Cover and reduce heat to medium. Simmer,
stirring occasionally, for 10 minutes. Stir in florets; simmer, covered, until the broccoli is tender,
about 10 minutes more. Transfer 2 cups of the chowder to a bowl and mash; return to the pan.
Stir in Cheddar and sour cream; cook over medium heat, stirring, until the cheese is melted and
the chowder is heated through, about 2 minutes. Season with salt.
Make Ahead Tip: Prepare through Step 2. Cover and refrigerate for up to 2 days or freeze for up
to 2 months.
ITALIAN BEEF STEW - Sharon Nodelman
Source: Cooking Light, JANUARY 2011
7
1 1/2
1/2
1
1/4
2
3/4
1/2
1
3 3/4
1 1/2
1/2
2
2
1
1
3/4
2
1
teaspoons olive oil, divided
cups chopped onion
cup chopped carrot
tablespoon minced garlic
cup all-purpose flour
pounds boneless chuck roast, trimmed and cut into cubes
teaspoon salt, divided
teaspoon black pepper
cup dry red wine
cups chopped seeded peeled plum tomato (about 2 pounds)
cups fat-free, lower-sodium beef broth
cup water
teaspoons chopped fresh oregano
teaspoons chopped fresh thyme
bay leaf
(8-ounce) package cremini mushrooms, quartered
cup (1/4-inch-thick) slices carrot
tablespoons chopped fresh basil
tablespoon chopped parsley
1. Heat a Dutch oven over medium-high heat. Add 1 teaspoon oil to pan. Add onion and
chopped carrot; sauté 8 minutes, stirring occasionally. Add garlic; sauté for 45 seconds,
stirring constantly. Remove from pan.
2. Add 1 tablespoon oil to pan. Place 1/4 cup flour in a shallow dish. Sprinkle beef with 1/2
teaspoon salt and pepper; dredge in flour. Add half of beef to pan; sauté 6 minutes, browning
on all sides. Remove from pan. Repeat procedure.
3. Add wine to pan, and bring to a boil, scraping pan. Cook until reduced to 1/3 cup (about 5
minutes). Return meat and the onion mixture to pan. Add tomato and next 6 ingredients;
bring to a boil. Cover, reduce heat, and simmer for 45 minutes, stirring occasionally.
Uncover, and stir in sliced carrot. Simmer, uncovered, for 1 hour or until meat is very tender,
stirring occasionally. Discard bay leaf. Stir in remaining 1/4 teaspoon salt, basil, and parsley.
BUTTERNUT SQUASH AND APPLE PUREE
- Joan Sherman
2 tsp vegetable oil
2 cups chopped onion
2 tsp chopped fresh garlic
2 tsp chopped fresh ginger
3 1/2 cups vegetable or chicken stock
2 lb butternut squash, peeled and cubed
(approx 6 1/2 cups)
1 medium green apple, peeled and diced
1/3 cup apple juice concentrate
1/4 tsp ground black pepper
3 tbsp low-fat sour cream
3 tbsp chopped fresh parsley
Spray a non-stick saucepan with cooking oil, add the vegetable oil and place over medium heat.
Cook the onion, garlic and ginger for 8 minutes, stirring frequently, until softened and beginning
to brown.
Add stock, squash, apple, apple juice concentrate and pepper. Bring to a boil, then reduce heat
and simmer for 15 minutes, or until the squash is tender.
Transfer to a food processor or blender and puree until smooth, working in batches if necessary.
Ladle into individual bowls and garnish with a dollop of sour cream and sprinkle with parsley.
From Rose Reisman's The Complete Light Kitchen.
Enjoy!
KUNG PAO SHRIMP - Sharon Nodelman
1 tablespoon low-sodium soy sauce, divided
1 1/2 teaspoons dry sherry, divided
2 teaspoons cornstarch
1 pound peeled and deveined medium shrimp
1 tablespoon peanut oil
1/4 cup chopped dry-roasted peanuts
1 tablespoon minced peeled fresh ginger
1 tablespoon minced fresh garlic
1/2 teaspoon crushed red pepper
1 1/2 cups thinly sliced celery
1 cup chopped red bell pepper
1/4 cup fat-free, less-sodium chicken broth
1 teaspoon rice vinegar
1/4 teaspoon salt
2 tablespoons green onion strips
1.
Combine 1 teaspoon soy sauce, 1 teaspoon sherry, cornstarch, and shrimp.
2.
Heat oil in a wok over high heat. Add peanuts and next 3 ingredients; stir-fry 30 seconds.
Stir in celery and bell pepper; stir-fry 2 minutes or until crisp-tender. Add shrimp mixture;
stir-fry 2 minutes. Add remaining 2 teaspoons soy sauce, 1/2 teaspoon sherry, and broth.
Bring to a simmer; cook 1 minute or until slightly thickened. Remove from heat; stir in
vinegar and salt. Top with onions.
Bruce Weinstein and Mark Scarbrough, Cooking Light
DECEMBER 2009
QUICK CHICKEN AND RICE SOUP - Pauline Foley
(serves 4) l tab butter
1 1/2 cup chopped celery
5 cups chicken bouillon (sodium free)
1/4 tsp. sage
3/4 cup of wholegrain rice, washed and drained
1 large boneless/skinless chicken breast, cook and cut in cubes
salt & Pepper to taste
1/2 cup chopped fresh parsley
In a saucepan melt butter over medium heat; stir in celery, cook until celery is tender. Add
bouillon and sage, cover, simmer and then add rice. Partially covered, bring to a boil for approx.
10 minutes or until rice is cooked. Add cubed chicken breast to the soup cover and simmer for
another 10 minutes. Just before serving add parsley, salt & pepper to taste.
Bon appétit!
CREAM OF CARROT SOUP - Mary Tregunno
2 tbsp. butter
1 onion, coarsely chopped
2 tbsp. all-purpose flour
2 cups chicken stock
1 1/2 cups fresh chopped carrots
1/2 tsp. curry powder
pinch nutmeg
3/4 cup milk
Salt and pepper to taste
1. In saucepan, melt butter over medium heat: add onion and cook for about 5 minutes or until
softened and translucent.
2. Remove from heat and stir in flour. Gradually blend in stock.
3. Return to heat and cook, stirring until thickened. Add vegetables, curry powder and
nutmeg. Cover and cook over medium heat for 10 minutes.
4. Cool, purée and return to saucepan. Gradually stir in milk and cook, stirring constantly, just
until heated through, about 5 minutes. Season with salt and pepper to taste. Makes 4
servings.
LIBBY’S PUMPKIN ROLL WITH CREAM CHEESE FILLING
- Kathy Smith
Ingredients
1
1/4 cup powdered sugar (to sprinkle on towel)
2
3/4 cup all-purpose flour
3
1/2 teaspoon baking powder
4
1/2 teaspoon baking soda
5
1/2 teaspoon ground cinnamon
6
1/2 teaspoon ground cloves
7
1/4 teaspoon salt
8
3 large eggs
9
1 cup granulated sugar
10 2/3 cup LIBBY'S® 100% Pure Pumpkin
11 1 cup walnuts, chopped (optional)
12 1 (8 ounce) package cream cheese, softened
13 1 cup powdered sugar, sifted
14 6 tablespoons butter or margarine, softened
15 1 teaspoon vanilla extract
16 1/4 cup powdered sugar (optional)
Directions
1.
2.
3.
4.
PREHEAT oven to 375 degrees F. Grease 15 x 10-inch jelly-roll pan; line with wax
paper. Grease and flour paper. Sprinkle towel with powdered sugar.
COMBINE flour, baking powder, baking soda, cinnamon, cloves and salt in small bowl.
Beat eggs and sugar in large mixer bowl until thick. Beat in pumpkin. Stir in flour
mixture. Spread evenly into prepared pan. Sprinkle with nuts.
BAKE for 13 to 15 minutes or until top of cake springs back when touched. Immediately
loosen and turn cake onto prepared towel. Carefully peel off paper. Roll up cake and
towel together, starting with narrow end. Cool on wire rack.
BEAT cream cheese, powdered sugar, butter and vanilla extract in small mixer bowl until
smooth. Carefully unroll cake; remove towel. Spread cream cheese mixture over cake.
Reroll cake. Wrap in plastic wrap and refrigerate at least one hour. Sprinkle with
powdered sugar before serving, if desired.
http://allrecipes.com/Recipe/Libbys-Pumpkin-Roll-with-Cream-Cheese-Filling/Detail.aspx?
prop24=etaf
EVERYDAY CAPONATA - Maura Corson
Use as an appetizer, a side dish, or to top grilled fish or meat.
1/4 cup olive oil
1 celery stalk, chopped
1 medium eggplant, cut into 1/2-inch cubes
1 medium onion, chopped (or green onions)
1 red bell pepper, cored seeded and cut into 1/2-inch pieces
1 14.5 oz can diced tomatoes and their juices (I have also used fresh diced tomatoes…4 or 5)
3 tablespoons raisins or currants
1/2 teaspoon dried oregano leaves
1/4 cup red wine vinegar
4 teaspoons sugar (or less according to your taste)
1 tablespoon drained capers
1/2 teaspoons salt (or less according to your taste)
1/2 teaspoon freshly ground black pepper
fresh basil leaves for garnish
¼ cup pine nuts or slivered almonds, or pistachios
15-20 pitted chopped olives
Heat the oil in a large heavy skillet over medium heat. Add the celery and saute for about 2
minutes. Add the eggplant and saute for about 2 minutes. Add the onions and saute for about 3
minutes. Add the red pepper and saute about 5 minutes. Add the diced tomatoes and their
juice, raisins, and oregano. Simmer over a medium-low heat until the flavors blend together
and the mixture thickens. This will take about 20 minutes. Stir in the vinegar, sugar, caper, and
the salt and pepper. Season with more salt and pepper to taste. Add the nuts. Serve with the
basil leaves for garnish.
Enjoy!
ROASTED TOMATO SOUP - Mary Tregunno
From: http://www.101cookbooks.com/archives/roasted-tomato-soup-recipe.html
5 tomatoes, cored (if necessary) and quartered
1 large red bell pepper, seeded and quartered
3 medium yellow onions, peeled, quartered
extra-virgin olive oil
5 plump cloves of garlic, unpeeled
fine-grain sea salt
2 - 3 cups light vegetable stock or water
1/4 teaspoon smoked paprika
1. Preheat the oven to 375F degrees and position 2 racks in the middle of the oven. Line 2
rimmed baking sheets with parchment paper, alternately you can just rub them down with a
thin glaze of olive oil.
2. Arrange the tomatoes, skin side down, on a baking sheet. Coat the bell pepper and onions
with olive oil and put them on the other baking sheet along with the garlic, place the pepper
skin side down as well. Give both sheets a light showering of salt, then bake until the
tomatoes start to collapse and the onions start to brown and caramelize, about 45 minutes.
Turn the onions if they start getting overly dark on the bottom. Check on the garlic as well,
once the cloves are golden and oozy inside, pull them from the oven.
3. Peel the garlic, dump all of the roasted vegetables into a big, high-sided bowl, and puree
with a hand blender. Alternately, use a conventional blender or food processor and work in
batches. Blend in a cup of the stock, and keep adding the rest 1/2 cup at a time until the
soup is the desired consistency. I like a little chunk and texture to this soup particularly if
the weather has a bit of a chill, but smooth or chunky is your call. Add the paprika and a bit
more salt if needed - adjusting to your taste.
Serves 4.