October: Savory Recipes Only for October [2 ed.] 9798375625041

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October Savory Recipes Only for October

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Table of Contents Pumpkin Muffins 7 Caribbean Rolled Oats Muffins 10 Molasses and Allspice Muffins 11 Pumpkin Bread I 12 Pumpkin Bread II 13 Pumpkin Bread III 16 Pumpkin Bread IV 17 Pumpkin Muffins I 18 Pumpkin Muffins II 19 Pumpkin Pie I 22 Pumpkin Pie II 23 Pumpkin Soup I 24 Pumpkin Chili I 25 Pumpkin Soup II 28 Pumpkin Noodles 29 Pumpkin Chili II 30 Pumpkin Chili III 31 Pumpkin Curry I 34 Pumpkin Quiche 35 Indian Deep Fried Pumpkin 37 Pumpkin Curry II 38 Pumpkin & Chicken 39

Pumpkin Cake I 40 Pumpkin Cake II 41 Pumpkin Cookies 44 Pumpkin Chili IV 45 Pumpkin Flapjacks 46 Pumpkin Brûlée 47 New England Salmon Chowder 48 Shrimp, Calamari, Crab Chowder 49 Maine Mushroom Cod Chowder 50 American Ground Beef Chowde 51 Meatless-Monday Chowder 54 Newfoundland Cod Fillet Parsley Chowder 55 Brown Rice Risotto I 56 Chicken, Mushrooms Swiss Brown Rice 57 Meaty No-Meat Brown Rice Bake 58 Easy Louisiana Style Brown Rice 59 Easy Mexican Style Brown Rice 60 Black Bean and Rice Burgers (Vegetarian Approved) 61 Walnuts, Broccoli, and Cheddar Brown Rice 64 North Carolina Style Chili 65 Quinoa and Cilantro Chili 66 Apricot and Raisin Chili 67 A Light Pumpkin chili 68 Herbed Veggies and Chicken Roast 69

Doubled Virgin Chicken Roast 70 Nothing but Crisp Chicken Roast 71 Lemon Pepper Chicken Roast 74 Glazed Honey Chicken 75 Fancy Rose's Chicken Bake 76 Baked Chicken with Italian Seasoning 78 Sweet Apricot Chicken Wine Roast 79 Creamy Pumpkin Soup 82 Roasted Cauliflower, Garlic, and Leek Soup 83 Ocotber Beet Soup 84 Apple Soup For Cold Fall Nights 85 Hearty Popcorn Soup 86

Pumpkin Muffins

Prep Time: 15 mins Total Time: 1 hr Servings per Recipe: 18 Calories 249 kcal Fat 8g Carbohydrates 42.6 g Protein 2.8 g Cholesterol 23 mg Sodium 182 mg

Ingredients 2 1/2 C. all-purpose flour 2 C. white sugar 1 tbsp pumpkin pie spice 1 tsp baking soda 1/2 tsp salt 2 eggs, lightly beaten 1 C. canned pumpkin puree

1/2 C. vegetable oil 2 C. peeled, cored and chopped apple 2 tbsp all-purpose flour 1/4 C. white sugar 1/2 tsp ground cinnamon 4 tsp butter

Directions 1. Set your oven to 375 degrees F before doing anything else and lightly, grease 18 cups of the muffin pans. 2. In a large bowl, sift together 2 1/2 C. of the all-purpose flour, 2 C. of the sugar, pumpkin pie spice, baking soda and salt. 3. In another bowl, add the eggs, pumpkin and oil and beat till well combined. 4. Add the pumpkin mixture into the flour mixture and mix till just moistened. 5. Fold in the apples. 6. Transfer the mixture into the prepared muffin cups evenly. 7. In a small bowl, mix together 2 tbsp of the flour, 1/4 C. of the sugar and 1/2 tsp of the cinnamon. 8. With a pastry cutter, cut the butter and mix till a coarse crumb forms. 9. Sprinkle the crumb mixture over the top of muffins. 10. Cook in the oven for about 35-40 minutes or till a toothpick inserted in the center comes out clean.

Pumpkin Muffins

7

CARIBBEAN

Rolled Oats Muffins

Prep Time: 15 mins Total Time: 45 mins Servings per Recipe: 12 Calories 158 kcal Fat 4.9 g Carbohydrates 26.6 g Protein 3.3 g Cholesterol 16 mg Sodium 129 mg

Ingredients 1 C. water 1/2 C. rolled oats 1 1/2 C. all-purpose flour 1/4 C. wheat bran 1/3 C. white sugar 4 tsp baking powder 1/8 tsp ground nutmeg

1 mashed banana 1 beaten egg 1 (8 oz.) can crushed pineapple, well drained 1 C. coconut milk 1/8 tsp coconut extract

Directions 1. 2. 3. 4. 5. 6. 7. 8. 9.

10

In a pan, add the water and bring to a boil. Stir in the oats and cook for about 1 minute. Cover and remove from the heat, then keep aside to cool. Set your oven to 375 degrees F before doing anything else and grease and flour 12 cups of a muffin pan. In a large bowl, mix together the flour, bran, sugar, baking powder and nutmeg. Make a well in the center of the mixture. In the well, add the mashed banana, cooled oatmeal, egg, pineapple, coconut milk and coconut extract and mix till smooth. Transfer the mixture into the prepared muffin cups evenly. Cook in the oven for about 25-30 minutes or till a toothpick inserted in the center comes out clean..

Caribbean Rolled Oats Muffins

Molasses

and Allspice Muffins

Prep Time: 10 mins Total Time: 45 mins Servings per Recipe: 24 Calories 214 kcal Fat 8.2 g Carbohydrates 32.5 g Protein 4.7 g Cholesterol 27 mg Sodium 272 mg

Ingredients 2 C. whole wheat flour 2 C. all-purpose flour 2 tbsp baking powder 1 tsp salt 1/2 C. packed brown sugar 1 tsp ground cinnamon 1/4 tsp ground allspice

2 C. finely grated carrots 2 eggs 2 C. milk 1/2 C. molasses 1/2 C. melted butter 1 C. chopped walnuts 1 C. raisins

Directions 1. Set your oven to 400 degrees F before doing anything else and lightly, grease 24 cups of the muffin pans. 2. In a large bowl, mix together the flours, baking powder, salt, brown sugar, cinnamon, allspice and grated carrots. 3. In another bowl beat the eggs. 4. Add the milk, molasses and butter and mix till well combined. 5. Add the egg mixture into the flour mixture and mix till just moistened. 6. Fold in the walnuts and raisins. 7. Transfer the mixture into the prepared muffin cups evenly. 8. Cook in the oven for about 25-30 minutes or till a toothpick inserted in the center comes out clean.

Molasses and Allspice Muffins

11

PUMPKIN

Bread I

Prep Time: 15 mins Total Time: 1 hr 15 mins Servings per Recipe: 24 Calories 189 Fat 6.9g Cholesterol 23mg Sodium 221mg Carbohydrates 29.8g Fiber 0.7g Protein 2.6g

Ingredients D 3 C. all-purpose flour 2 tsp baking soda ½ tsp baking powder 2 tsp pumpkin pie spice 1 tsp salt 3 eggs, beaten

2 C. white sugar 2/3 C. vegetable oil 2 C. pumpkin puree

Directions 1. Set your oven to 350 degrees F. Grease 2 (9x5-inch) loaf pans. 2. In a large bowl, mix together flour, baking soda, baking powder, pumpkin pie spice and salt. 3. In another bowl, add eggs, sugar and oil and beat till well combined. 4. Add pumpkin puree and beat till well combined. 5. Add egg mixture into flour mixture and mix till well combined. 6. Transfer the mixture in both prepared loaf pans evenly. 7. Bake for about 1 hour or till a toothpick inserted in the center comes out clean. 8. Remove from oven and let the breads cool on wire rack before slicing..

12

Pumpkin Bread I

Pumpkin

Bread II

Prep Time: 15 mins Total Time: 1 hr 15 mins Servings per Recipe: 24 Calories 263 kcal Fat 10.2 g Cholesterol 31 mg Sodium 313 mg Carbohydrates 40.7g Fiber 1.1 g Protein 3.2 g

Ingredients 3½ C. all-purpose flour 2 tsp baking soda ½ tsp baking powder 2 tsp ground ginger 1 tsp ground cloves 1 tsp ground cinnamon 1 tsp ground allspice

1½ tsp salt 4 eggs, beaten 3 C. sugar 1 C. vegetable oil 2/3 cup water 1 (15 oz.) can pumpkin puree

Directions 1. 2. 3. 4. 5. 6. 7. 8.

Set your oven to 350 degrees F. Grease 2 (9x5-inch) loaf pans. In a large bowl, mix together flour, baking soda, baking powder and spices. In another bowl, add eggs, sugar, oil and water and beat till well combined. Add pumpkin puree and beat till well combined. Add egg mixture into flour mixture and mix till well combined. Transfer the mixture in both prepared loaf pans evenly. Bake for about 1 hour or till a toothpick inserted in the center comes out clean. Remove from oven and let the breads cool on wire rack before slicing.

Pumpkin Bread II

13

PUMPKIN

Bread III

Prep Time: 20 mins Total Time: 1 hr 20 mins Servings per Recipe: 36 Calories 210 kcal Fat 6.9 g Cholesterol 21 mg Sodium 204 mg Carbohydrates 30.5 g Fiber 1.2 g Protein 3.2 g

Ingredients 3½ C. all-purpose flour 2 tsp baking soda 1 tbsp ground nutmeg 1 tbsp ground cinnamon 1½ tsp salt 4 eggs, beaten

3 C. white sugar 1 C. vegetable oil 2/3 C. water 1 (15 oz.) can pumpkin puree 1 C. miniature semisweet chocolate chips ½ C. walnuts, chopped (optional)

Directions 1. 2. 3. 4. 5. 6. 7. 8. 9.

16

Set your oven to 350 degrees F. Grease and flour 3 (9x5-inch) loaf pans. In a large bowl, mix together flour, baking soda and salt. In another bowl, add eggs, sugar, oil and water and beat till well combined. Add pumpkin puree and beat till well combined. Add egg mixture into flour mixture and mix till well combined. Gently fold in chocolate chips and walnuts. Transfer the mixture in all three prepared loaf pans evenly. Bake for about 1 hour or till a toothpick inserted in the center comes out clean. Remove from oven and let the breads cool on wire rack before slicing..

Pumpkin Bread III

Pumpkin

Bread IV

Prep Time: 20 mins Total Time: 1 hr 20 mins Servings per Recipe: 15 Calories 319 kcal Fat 10.8 g Cholesterol 25 mg Sodium 212 mg Carbohydrates 54.9 g Fiber 2.1 g Protein 3.4 g

Ingredients 2¼ C. all-purpose flour 1 tsp baking soda 2 tsp ground cinnamon ½ tsp ground nutmeg ½ tsp ground ginger ½ tsp ground clove ½ tsp salt

2 eggs, beaten 2 C. white sugar ½ C. vegetable oil 1 C. canned pumpkin puree ¾ C. semisweet chocolate chips 1 C. dried cranberries

Directions 1. 2. 3. 4. 5. 6. 7. 8. 9.

Set your oven to 350 degrees F. Grease and flour 2 (8x4-inch) loaf pans. In a large bowl, mix together flour, baking soda and spices. In another bowl, add eggs, sugar, oil and water and beat till well combined. Add pumpkin puree and beat till well combined. Add egg mixture into flour mixture and mix till well combined. Gently fold in chocolate chips and cranberries. Transfer the mixture in all three prepared loaf pans evenly. Bake for about 50-60 minutes or till a toothpick inserted in the center comes out clean. Remove from oven and let the breads cool on wire rack before slicing.

Pumpkin Bread IV

17

PUMPKIN

Muffins I

Prep Time: 15 mins Total Time: 50 mins Servings per Recipe: 36 Calories 207 kcal Fat 3.3 g Cholesterol 31 mg Sodium 237 mg Carbohydrates 42.1 g Fiber 1.6 g Protein 3.6 g

Ingredients 4¾ C. all-purpose flour 1½ tsp baking soda 1½ tsp baking powder 1½ tsp ground cinnamon 1½ tsp ground nutmeg 1½ tsp ground cloves 1½ tsp salt

6 eggs, beaten 4 C. white sugar 1 C. unsweetened applesauce 1 (29-oz.) can pumpkin puree 1½ C. raisins 1 C. walnuts, chopped

Directions 1. 2. 3. 4. 5. 6. 7. 8. 9.

18

Set your oven to 350 degrees F. Grease three 12 cups muffin tins. In a large bowl, mix together flour, baking soda, baking powder and spices. In another bowl, add eggs, sugar and applesauce and beat till well combined. Add pumpkin puree and beat till well combined. Add egg mixture into flour mixture and mix till well combined. Gently fold in raisins and walnuts. Transfer the mixture in all the cups of prepared muffin tins evenly. Bake for about 30-35 minutes or till a toothpick inserted in the center comes out clean. Remove from oven and let the muffins cool on wire rack before serving..

Pumpkin Muffins I

Pumpkin

Muffins II

Prep Time: 20 mins Total Time: 1 hr Servings per Recipe: 18 Calories 249 kcal Fat 8g Cholesterol 23 mg Sodium 182 mg Carbohydrates 42.6 g Fiber 1.4 g Protein 2.8 g

Ingredients For Muffins: 2½ C. all-purpose flour 1 tsp baking soda 1 tbsp pumpkin pie spice ½ tsp salt 2 eggs, beaten 2 C. white sugar ½ C. vegetable oil

1 C. canned pumpkin puree 2 C. apple, peeled, cored and chopped finely For Topping: ¼ cup white sugar 2 tablespoons all-purpose flour ½ teaspoon ground cinnamon 4 teaspoons butter

Directions 1. Set your oven to 350 degrees F. Grease 18 cups of muffin tins. 2. In a large bowl, mix together flour, baking soda, pumpkin pie spice and salt. 3. In another bowl, add eggs, sugar and vegetable oil and beat till well combined. 4. Add pumpkin puree and beat till well combined. 5. Add egg mixture into flour mixture and mix till well combined. 6. Gently fold in apple. 7. Transfer the mixture in prepared muffin cups evenly. 8. For topping in a third bowl, mix together sugar, flour and cinnamon. 9. With a knife, cut the butter in the sugar mixture and mix till a coarse crumb forms. 10. Top each muffin cup with crumb mixture. 11. Bake for about 35-40 minutes or till a toothpick inserted in the center comes out clean. 12. Remove from oven and let the muffins cool on wire rack before serving.

Pumpkin Muffins II

19

PUMPKIN

Pie I

Prep Time: 20 mins Total Time: 30 mins Servings per Recipe: 8 Calories 346 kcal Fat 13.2 g Cholesterol 63 mg Sodium 526 mg Carbohydrates 5.9 g Fiber 2.2 g Protein 8.1 g

Ingredients 1 (25-oz.) package unflavored gelatin 1 tsp ground cinnamon ½ tsp ground nutmeg ½ tsp ground ginger ½ tsp salt 2 eggs, beaten

1 (14 oz.) can sweetened condensed milk 1 (15 oz.) can pumpkin puree 1 (9-inch) prepared graham cracker crust

Directions 1. In medium heavy sauce pan, add gelatin and spices. 2. Add eggs and condensed milk and mix till well combined. Keep aside for at least 1 minute. 3. Now, place the pan on low heat. Cook, stirring continuously for about 10 minutes or till mixture becomes thick. 4. Remove from heat and add pumpkin puree and mix till well combined. 5. Transfer the mixture in graham cracker crust. 6. Refrigerate to chill for at least 3 hours before serving..

22

Pumpkin Pie I

Pumpkin Pie II

Prep Time: 15 mins Total Time: 55 mins Servings per Recipe: 8 Calories 322 kcal Fat 11.9 g Cholesterol 79 mg Sodium 460 mg Carbohydrates 49.2 g Fiber 2.7 g Protein 6.5 g

Ingredients 1 C. packed brown sugar 2 tsp ground cinnamon 1 tsp ground ginger ½ tsp salt 1 (15 oz.) can pumpkin puree 2 tbsp molasses 1 cup evaporated milk

3 eggs, beaten 1 (9-inch) single pie crust

Directions 1. 2. 3. 4. 5.

Set your oven to 425 degrees F. Grease In a large bowl, mix together brown sugar, spices. Add pumpkin puree, molasses, evaporated milk and eggs and mix till well combined. Transfer the mixture into pie crust. Bake for about 40 minutes or till set completely.

Pumpkin Pie II

23

PUMPKIN

Soup I

Prep Time: 15 mins Total Time: 1 hr 10 mins Servings per Recipe: 4 Calories 245 kcal Fat 19.8 g Cholesterol 67 mg Sodium 899 mg Carbohydrates 16.8 g Fiber 1.2 g Protein 3.7 g

Ingredients 2 small sugar pumpkins, halved and seeded 3 C. chicken broth ¾ C. heavy whipping cream ½ tsp ground sage, crushed ¼ tsp ground nutmeg

1½ tsp salt ¼ C. sour cream

Directions 1. 2. 3. 4. 5. 6. 7.

Set your oven to 400 degrees F. Grease baking sheet. Place pumpkin, cut side down onto prepared baking sheet. Roast for about 45 minutes. Remove the pumpkin from oven and let it cool completely. After cooling, scrape out the flesh of pumpkin. In a food processor, add pumpkin flesh and broth and pulse till smooth. Transfer the pureed soup in a large pan on medium heat. Bring to a gentle simmer. Then, stir in whipping cream, sage, nutmeg and salt till well combined. 8. Transfer the soup in serving bowls. 9. Top with the dollop of sour cream and serve hot..

24

Pumpkin Soup I

Pumpkin Chili I

Prep Time: 15 mins Total Time: 45 mins Servings per Recipe: 6 Calories 285 kcal Fat 16.6 g Cholesterol 76 mg Sodium 321 mg Carbohydrates 14.9 g Fiber 5.6 g Protein 21.2 g

Ingredients 1 tbsp vegetable oil 1 C. onion, chopped 1 garlic clove, minced ½ C. yellow bell pepper, seeded and chopped ½ C. green bell pepper, seeded and chopped 1 lb. ground turkey

2 C. pumpkin puree 1 (14½ oz.) can diced tomatoes Salt, to taste 1½ tbsp red chili powder ½ tsp freshly ground black pepper ½ C. sour cream ½ C. cheddar cheese, shredded freshly

Directions 1. 2. 3. 4. 5. 6. 7. 8.

In a large pan, heat oil on medium heat. Add onion, garlic and bell peppers and sauté for about 4-5 minutes. Add turkey and cook for about 5 minutes or till browned. Drain the excess fat from pan. Now, stir in pumpkin puree, tomatoes and seasoning. Bring to a gentle boil. Reduce the heat to low. Simmer, covered for about 20 minutes. Transfer the chili to serving bowls. Top with sour cream and cheese and serve hot.

Pumpkin Chili I

25

PUMPKIN

Soup II

Prep Time: 20 mins Total Time: 50 mins Servings per Recipe: 8 Calories 288 kcal Fat 11.1 g Cholesterol 7 mg Sodium 1820 mg Carbohydrates 44.3 g Fiber 7.3 g Protein 7.1 g

Ingredients 1/3 cup olive oil 2 carrots, peeled and chopped 2 leeks (light green and white parts), sliced thinly 9 C. chicken broth 5 small red potatoes, chopped ¼ tsp ground cloves

1½ tsp salt Freshly ground black pepper, to taste 2 (16 oz.) cans pumpkin puree ½ C. milk 1 (16 oz.) package frozen whole corn kernels 1 tbsp fresh parsley, minced

Directions 1. In a large soup pan, heat oil on medium heat. 2. Add carrots and leeks and sauté for about 5-10 minutes. 3. Pour broth and bring to a boil. Stir in potatoes, ground clove and seasoning and again bring to a boil. 4. Cook for about 15 minutes or till potatoes become tender. 5. In a large bowl, add pumpkin puree and 1 cup of hot soup and mix till well combined. 6. Add pumpkin puree mixture, milk and corns in the soup and stir to combine. 7. Cook for about 5 minutes more. 8. Serve hot with the garnishing of parsley..

28

Pumpkin Soup II

Pumpkin

Noodles

Prep Time: 15 mins Total Time: 45 mins Servings per Recipe: 4 Calories 512 kcal Fat 13 g Cholesterol 35 mg Sodium 1081 mg Carbohydrates 70.1 g Fiber 4.2 g Protein 28.3 g

Ingredients 1 (32 oz.) carton chicken broth 2 tbsp olive oil 1 C. onion, chopped finely 1 tsp fresh thyme, chopped finely ¾ lb. dried small pasta (like pastina, orzo or riso etc.) Salt and freshly ground black pepper, to

taste 1 C. cooked turkey, cubed 1 C. roasted pumpkin, pureed ½ C. parmesan cheese, grated freshly plus extra for garnishing

Directions 1. In a large pan, add broth and bring to a boil on medium-high heat. 2. Reduce the heat to low. Let the soup simmer on low heat. 3. Meanwhile in another large pan, heat oil on medium-high heat. 4. Add onion and sauté for about 2-3 minutes. 5. Add thyme and 2 cups of hot broth in the pan. 6. Bring to a boil and stir in pasta. Reduce the heat to low and stir in seasoning. 7. Pour ½ cup of hot broth at a time after the absorbing of previous broth. 8. While, adding broth, stir, occasionally and simmer for about 15 minutes. 9. Stir in turkey and pumpkin till well combined. 10. Stir in cheese and cook for about 1-2 minutes or till cheese is melted completely. 11. Serve this dish with the topping of extra cheese.

Pumpkin Noodles

29

PUMPKIN

Chili II

Prep Time: 20 mins Total Time: 4 hrs 30 mins Servings per Recipe: 8 Calories 592 kcal Fat 27.9 g Cholesterol 76 mg Sodium 1085 mg Carbohydrates 61.9 g Fiber 7.9 g Protein 31.4 g

Ingredients

Directions

3 tablespoons vegetable oil, divided 2 lb. beef stew meat, cubed into 1-inch size 1 onion, chopped 1 large green bell pepper, chopped 4 carrots, peeled and chopped 4 garlic cloves, minced 1 C. water 2 tsp salt ½ tsp freshly ground black pepper 2 tbsp beef bouillon granules 1 (14½ oz.) can whole peeled tomatoes, chopped 1 sugar pumpkin, cut off the top and seeds and pulp removed

1. In a large pan, heat oil on mediumhigh heat. 2. Add beef and sear for about 5 minutes or till browned. 3. Add vegetables, seasoning and water and bring to a boil. 4. Reduce the heat to low. Simmer, covered for about 2 hours. 5. Set your oven to 325 degrees F. 6. Add beef bouillon granules and stir well. Stir in tomatoes and remove from heat. 7. Now, arrange the pumpkin in heavy baking dish. Grease the outside of pumpkin with remaining oil completely. 8. Carefully, transfer the stew in hollowed pumpkin. 9. Bake for about 2 hours or till pumpkin becomes tender. 10. While serving, scrap some pumpkin meat from inside and serve with stew..

30

Pumpkin Chili II

Pumpkin Chili III

Prep Time: 20 mins Total Time: 55 mins Servings per Recipe: 10 Calories 203 kcal Fat 11.8 g Cholesterol 25 mg Sodium 1113 mg Carbohydrates 13.4 g Fiber 2.3 g Protein 12.2 g

Ingredients 2 tbsp extra-virgin olive oil 2 yellow inions, chopped 1 small sugar pumpkin, peeled, seeded and cubed into ½-inch size 5 garlic cloves, minced 1 (16 oz.) can diced tomatoes, with juice 4 cups beef broth

½ tsp salt 1 tsp freshly ground black pepper 1 bunch fresh kale, trimmed and chopped 1 (15 oz.) can black beans, rinsed and drained 1 lb. cooked ham, cubed 1 tbsp sorrel, sliced thinly 2 tbsp sherry vinegar

Directions 1. 2. 3. 4. 5.

In a large soup pan, heat oil on medium heat. Add onion and sauté for about 4-5 minutes. Add pumpkin and garlic and sauté for about 5 minutes. Add tomatoes, broth and seasoning and bring to a boil. Reduce the heat to low. Simmer, covered for about 15 minutes or till pumpkin becomes tender. 6. Meanwhile in a pan of salted boiling water, add kale and boil for about 3 minutes. Drain well. 7. Add beans, ham and kale in the pan with pumpkin and simmer for about 5 minutes. 8. Stir in sorrel and vinegar and remove from heat. Serve hot.

Pumpkin Chili III

31

PUMPKIN

Curry I

Prep Time: 15 mins Total Time: 45 mins Servings per Recipe: 4 Calories 176 kcal Fat 12.6 g Cholesterol 0 mg Sodium 52 mg Carbohydrates 16 g Fiber 3.5 g Protein 3.5 g

Ingredients 2 C. plus 2 tbsp water, divided Salt, to taste 1 tsp ground turmeric 5 C. pumpkin, peeled, seeded and cubed 1 green chile pepper, chopped 5 dried red chile peppers, divided

1 tsp cumin seeds ½ C. plus 2 tbsp coconut, grated 1 tbsp coconut oil, divided 1 tsp split black lentils 1 tsp mustard seeds 6 fresh curry leaves

Directions 1. In a large pan, mix together 2 cups of water, salt and turmeric on medium heat. 2. Add pumpkin and bring to a boil. Cook for about 15 minutes is tender enough. 3. Meanwhile in a food processor, add green chile, 3 red chiles, cumin seeds, ½ cup of coconut and 2 tablespoons of water and pulse till a smooth paste forms. 4. Add chile paste in the pan with pumpkin and stir to combine. 5. Again, bring to a boil. Cook for about 5-7 minutes or till desired thickness. 6. Remove from heat and transfer into a large serving bowl. 7. In a small frying pan, heat 2 teaspoons of oil on medium-high heat. 8. Add remaining 2 red chilis, black lentils and mustard seeds and cook, stirring for about 2-3 minutes. 9. Immediately, pour chili mixture over curry. 10. In the same frying pan, heat remaining oil on medium heat. 11. Add remaining 2 tablespoons of coconut and cook, stirring for about 3-5 minutes. 12. Immediately, pour fried coconut over curry..

34

Pumpkin Curry I

Pumpkin

Quiche

Prep Time: 20 mins Total Time: 1 hr 30 mins Servings per Recipe: 8 Calories 274 kcal Fat 11.2 g Cholesterol 106 mg Sodium 440 mg Carbohydrates 39.5 g Fiber 6.8 g Protein 8.4 g

Ingredients For Pumpkin Layer: 1 small pumpkin, peeled, seeded and chopped 2 carrots, peeled and chopped 1 large sweet potato, peeled and chopped 2 eggs, beaten 2 tbsp olive oil 2 tbsp butter, melted 3 tbsp brown sugar ½ tsp curry powder ½ tsp ground cinnamon

¼ tsp ground cumin Pinch of ground nutmeg ½ tsp salt For Spinach Layer: 1 (16 oz.) package frozen chopped spinach, thawed and drained ½ C. half-and-half cream 2 eggs ½ tsp salt ¼ tsp freshly ground black pepper 2 tbsp bread crumbs

Directions 1. For pumpkin layer in a large pan of water, add pumpkin, carrots and sweet potato and bring to a boil on high heat. 2. Reduce the heat to low. Cook for about 40 minutes or till vegetables become very tender. Drain well. 3. Set your oven to 350 degrees F. Grease a 12-inch pie dish. 4. In a large food processor, add cooked vegetables and remaining all ingredients till smooth and well combined. 5. Transfer the vegetable mixture in a bowl. 6. Wirth paper towel, wipe out the food processor. 7. For spinach layer in food processor, add all ingredients except bread crumbs and pulse till smooth. 8. Stir in bread crumbs. Pumpkin Quiche

35

9. Transfer the spinach mixture in prepared pie dish evenly. With the back of spatula, flatten the surface. 10. Now, place the vegetable mixture over spinach mixture evenly. 11. With a spoon, gently, mix the both mixture to make a marbled pattern. 12. Bake for about 30 minutes or till top becomes golden brown.

36

Indian

Deep Fried Pumpkin

Prep Time: 5 mins Total Time: 15 mins Servings per Recipe: 24 Calories 333 kcal Fat 37 g Cholesterol 8 mg Sodium 140 mg Carbohydrates 4.9 g Fiber 0.5 g Protein 0.9 g

Ingredients 1 C. all-purpose flour 1 tsp curry powder 1 tsp baking powder 1 tsp salt 1 cup pumpkin puree 1 egg, beaten lightly 4 cups vegetable oil or cooking

Directions 1. 2. 3. 4. 5. 6.

In a large bowl, add all ingredients except oil and mix rill well combined and smooth. In a deep skillet, heat oil on medium heat. Add the mixture by 2 spoonsful in the skillet. Cook for about 2 minutes. With a slotted spoon transfer on paper towel lined plate. Serve immediately.

Indian Deep Fried Pumpkin

37

PUMPKIN

Curry II

Prep Time: 20 mins Total Time: 2 hrs 15 mins Servings per Recipe: 6 Calories 360 kcal Fat 3.7 g Cholesterol 0 mg Sodium 244 mg Carbohydrates 64.3 g Fiber 24.2 g Protein 20.1 g

Ingredients 1 C. brown lentils 1 C. red lentils ½ tsp ground turmeric 8 C. water 1 tbsp canola oil 1 large onion, chopped 3 garlic cloves, minced 2 tomatoes, seeded and chopped 2 C. pumpkin, peeled, seeded and cubed into 1-inch size

2 carrots, peeled and chopped 2 potatoes, scrubbed and chopped 1½ tbsp curry powder ¼ tsp ground cloves 2 tsp ground cumin ½ tsp salt ½ tsp freshly ground black pepper 1 granny smith apple, cored and chopped 2 C. packed fresh spinach, torn

Directions 1. 2. 3. 4. 5. 6. 7.

In a pan, add both lentils, turmeric and water on medium-low heat. Cover and cook for about 45 minutes. Drain well but reserve 2½ cups of cooking liquid. In a large pan, heat oil on medium heat. Add onion and sauté for about 4-5 minutes. Add garlic and tomatoes and cook, stirring occasionally for about 4-5 minutes. Stir in cooked lentils, reserved cooking liquid, pumpkin, carrots, potatoes, curry powder and spices. 8. Bring to a gentle boil. Reduce the heat to medium-low. Cook, covered for about 35-45 minutes. 9. Stir in apple and spinach and simmer for about15 minutes further. 10. Season with salt and black pepper if desired..

38

Pumpkin Curry II

Pumpkin

& Chicken

Prep Time: 15 mins Total Time: 45 mins Servings per Recipe: 4 Calories 266 kcal Fat 14.1 g Cholesterol 42 mg Sodium 70 mg Carbohydrates 21.2 g Fiber 3.2 g Protein 17.5 g

Ingredients 2 (6 oz.) skinless, boneless chicken breasts, cut into bite-sized pieces 1 tsp poultry seasoning 1 tbsp olive oil 1 tbsp butter 1 onion, chopped 1 (1-inch) piece fresh ginger, chopped finely 2 garlic cloves, minced

1 tbsp ground cumin 1 tbsp ground cumin 1 tsp red pepper flakes, crushed Pinch of ground turmeric 1 (2 lb.) sugar pumpkin, peeled, seeded and cubed 1½ C. chicken broth ½ C. canned coconut milk Salt, to taste

Directions 1. Coat the chicken poultry seasoning completely. Keep aside for about 5 minutes. 2. In a large skillet, heat oil on medium heat. 3. Add chicken and cook for about 4-5 minutes. Transfer the chicken into a bowl and keep aside. 4. In the same skillet, melt butter on medium heat. 5. Add onion and sauté for about 3-4 minutes. 6. Add ginger, garlic and spices and sauté for about 1 minute. 7. Stir in pumpkin, broth, coconut milk and cooked chicken and bring to a boil. 8. Cook, covered for about 15-20 minutes or till desired thickness. 9. Season with salt and remove from heat. Serve hot.

Pumpkin & Chicken

39

PUMPKIN

Cake I

Prep Time: 15 mins Total Time: 1 hr 15 mins Servings per Recipe: 12 Calories 434 kcal Fat 20.1 g Cholesterol 76 mg Sodium 658 mg Carbohydrates 58.4 g Fiber 3.5 g Protein 7.6 g

Ingredients ½ C. packed brown sugar 1 tsp ground cinnamon ¼ tsp ground cloves ½ tsp ground ginger ½ tsp salt 3 eggs, beaten

1 (12 fl. oz.) can evaporated milk ½ C. white sugar 1 (29 oz.) can pumpkin puree 1 (18¼ oz.) package spice cake mix ½ C. pecans, chopped ½ C. unsalted butter, melted

Directions 1. 2. 3. 4. 5. 6. 7. 8.

40

Set your oven to 350 degrees F. Grease a 13x9-inch cake pan. In a medium bowl mix together brown sugar and spices. In another large bowl, add eggs, evaporated milk, sugar and pumpkin puree and beat well. Add brown sugar mixture and mix till well combined. Transfer the mixture into prepared pan evenly. Place cake mix over mixture evenly. Top with pecans evenly. Drizzle melted butter on top evenly. Bake for about 50-60 minutes or till a tooth pick inserted in the center comes out clean..

Pumpkin Cake I

Pumpkin Cake II

Prep Time: 15 mins Total Time: 1 hr 15 mins Servings per Recipe: 2 Calories 765 kcal Fat 40.9 g Cholesterol 138 mg Sodium 589 mg Carbohydrates 94.7 g Fiber 3.1 g Protein 9.5 g

Ingredients 2 tsp ground cinnamon ½ tsp ground cloves Salt, to taste 3 eggs, beaten 1 (12 fl. oz.) can evaporated milk 1¾ C. white sugar 1 (29 oz.) can pumpkin puree

1 (18¼ oz.) package yellow cake mix with pudding 1 C. pecans, chopped 1 C. unsalted butter, melted

Directions 1. 2. 3. 4. 5. 6. 7. 8.

Set your oven to 350 degrees F. Grease a 13x9-inch cake pan. In a medium bowl mix together spices. In another large bowl, add eggs, evaporated milk, sugar and pumpkin puree and beat well. Add spice mixture and mix till well combined. Transfer the mixture into prepared pan evenly. Place cake mix over mixture evenly. Top with pecans evenly. Drizzle melted butter on top evenly. Bake for about 1 hour or till a tooth pick inserted in the center comes out clean.

Pumpkin Cake II

41

PUMPKIN

Cookies

Prep Time: 15 mins Total Time: 27 mins Servings per Recipe: 72 Calories 128 kcal Fat 5.6 g Cholesterol 13 mg Sodium 119 mg Carbohydrates 19.2 g Fiber 0.9 g Protein 1.4 g

Ingredients 4 C. all-purpose flour 2 C. packed brown sugar 2 C. quick-cooking oats 1 tsp baking powder 2 tsp baking soda 2 tsp ground cinnamon 1 tsp salt

1 egg 1 C. white sugar 1½ C. butter, softened 1 tsp vanilla extract 1 (15 oz.) can pumpkin puree 2 C. miniature chocolate chips

Directions 1. Set your oven to 375 degrees F. Grease a large cookie sheet. 2. In a large bowl, mix together flour, brown sugar, oats, baking powder, baking soda, cinnamon and salt. 3. In another bowl, add eggs, sugar, butter and vanilla and beat till well combined. 4. Add pumpkin puree and beat till well combined. 5. Add egg mixture into flour mixture and mix till well combined. 6. Fold in chocolate chips. 7. With a tablespoon, place the mixture onto prepared cookie sheet. 8. With your fingers, slightly flatten the cookies. 9. Bake for about 10-12 minutes or till golden brown..

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Pumpkin Cookies

Pumpkin Chili IV

Prep Time: 20 mins Total Time: 6 hrs 20 mins Servings per Recipe: 6 Calories 330 kcal Fat 7.9 g Cholesterol 59 mg Sodium 696 mg Carbohydrates 37.2 g Fiber 5.8 g Protein 28.4 g

Ingredients 1 tbsp brown sugar 2 (14½ oz.) cans diced tomatoes 2 tbsp olive oil 1 onion, chopped 1 tsp ground coriander 1 tsp ground cumin 1 tsp ground cinnamon 1 tsp ground ginger 1½ lb. skinless, boneless chicken breast, cut

into small chunks 1 (15 oz.) can garbanzo beans, drained and rinsed 3 lb. pumpkin, peeled, seeded and cubed into ¾-inch size Salt and freshly ground black pepper, to taste ¼ cup water (optional) 1 tsp cornstarch (optional)

Directions 1. Set one of your large slow cooker on High settings. 2. Place brown sugar and tomatoes in slow cooker and mix. 3. In a large skillet, heat oil on medium-high heat. 4. Add onion and sauté for about 10 minutes. 5. Add spices and sauté for about 1-2 minutes. 6. Add chicken and cook for about 5-6 minutes. 7. Stir in beans and bring a gentle simmer. 8. Now, place the chicken mixture in the slow cooker and mix with tomatoes. 9. In the same skillet, add pumpkin and cook for about 10 minutes. 10. Transfer the pumpkin in slow cooker and mix. 11. Cover and cook on high for about 1 hour. 12. Now, set the slow cooker on Low settings. 13. Cook for about 3-4 hours. Uncover the slow cooker and stir in salt and black pepper. 14. If stew seems to be a little thin. Then in a cup, mix water and cornstarch. 15. Add cornstarch mixture in stew and stir to combine. 16. Cook for about 30 minutes more. Pumpkin Chili IV

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PUMPKIN

Flapjacks

Prep Time: 10 mins Total Time: 20 mins Servings per Recipe: 5 Calories 499 kcal Fat 7.9 g Cholesterol 79 mg Sodium 705 mg Carbohydrates 80.1 g Fiber 3.7 g Protein 11 g

Ingredients 1½ C. all-purpose flour ½ C. brown sugar 1 C. cornmeal 1 tbsp baking powder ½ tsp ground cinnamon ¼ tsp ground cloves ½ tsp salt

2 eggs, beaten 1¼ C. milk 2 tbsp vegetable oil 1 tsp vanilla extract 1 C. canned pumpkin puree 2 tbsp oil, for cooking

Directions 1. In a large bowl, mix together flour, brown sugar, cornmeal, baking powder, cinnamon, cloves and salt. 2. In another bowl, add eggs, milk, oil and vanilla and beat till well combined. 3. Add pumpkin puree and beat till well combined. 4. Add egg mixture into flour mixture and mix till well combined. 5. In a griddle or skillet, heat 1 tablespoon of oil on medium-high heat. 6. With a large tablespoon, add the mixture and cook for about 3-4 minutes. 7. Carefully, change the side and cook for 2-3 minutes more. 8. Repeat with the remaining mixture..

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Pumpkin Flapjacks

Pumpkin

Prep Time: 15 mins

Brûlée

Total Time: 50 mins Servings per Recipe: 7 Calories 269 kcal Fat 14.6 g Cholesterol 134 mg Sodium 127 mg Carbohydrates 34.2 g Fiber 1.4 g Protein 3.2 g

Ingredients ½ C. brown sugar 3 egg yolks 1 C. pumpkin puree 1 C. heavy cream ½ tsp ground allspice ¼ tsp ground nutmeg ¼ tsp ground cinnamon

Pinch of salt ½ C. white sugar

Directions 1. 2. 3. 4. 5. 6. 7.

Set your oven to 325 degrees F. Arrange 7 (5-inch) ramekins in a large baking dish. In a bowl, add brown sugar and egg yolks and beat till well combined. Add remaining ingredients except white sugar and stir till well combined. Place the mixture in ramekins, about ½-inch less from top. Carefully, pour hot water in the baking dish about halfway of the ramekins.

Bake for about 30-35 minutes. Remove from oven and transfer the ramekins in refrigerator for at least 2 hours. 8. Top each crème Brûlée with about 1 tablespoon of sugar. 9. With a chef’s torch, melt the sugar for about 1-2 minutes or till dark brown and crispy.

Pumpkin Brûlée

47

NEW ENGLAND

Salmon Chowder

Prep Time: 15 mins Total Time: 45 mins Servings per Recipe: 8 Calories 490 kcal Fat 25.9 g Carbohydrates 26.5 g Protein 38.6 g Cholesterol 104 mg Sodium 1140 mg

Ingredients 3 tbsp butter 3/4 C. chopped onion 1/2 C. chopped celery 1 tsp garlic powder 2 C. diced potatoes 2 carrots, diced 2 C. chicken broth

1 tsp salt 1 tsp ground black pepper 1 tsp dried dill weed 2 (16 oz.) cans salmon 1 (12 fluid oz.) can evaporated milk 1 (15 oz.) can creamed corn 1/2 lb. Cheddar cheese, shredded

Directions 1. In a large pan, melt the butter on medium heat and sauté the onion, celery and garlic powder till tender. 2. Stir in the potatoes, carrots, broth, salt, pepper and dill and bring to a boil. 3. Reduce the heat and simmer, covered for about 20 minutes. 4. Stir in the salmon, evaporated milk, corn and cheese and cook till heated completely..

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New England Salmon Chowder

Shrimp,

Calamari, Crab Chowder

Prep Time: 15 mins Total Time: 1 hr Servings per Recipe: 8 Calories 314 kcal Fat 5.1 g Carbohydrates 32 g Protein 34.6 g Cholesterol 158 mg Sodium 1237 mg

Ingredients

Directions

1 1/2 C. fat free milk 1 (8 oz.) container fat free cream cheese 2 cloves garlic, minced 1 (26 oz.) can fat free condensed cream of mushroom soup 1 C. chopped green onions 1 C. sliced carrots 1 (15.25 oz.) can whole kernel corn, undrained 1 1/2 C. chopped potatoes 1 tsp dried parsley 1/2 tsp ground black pepper 1/2 tsp ground cayenne pepper 1/2 lb. shrimp 1/2 lb. bay scallops 1/2 lb. crabmeat 1/2 lb. calamari tubes 1 (6.5 oz.) can chopped clams

1. In a large pan, add 1/2 C. of the milk, cream cheese and garlic on low heat and cook till well combined, stirring continuously. 2. Stir in the soup, green onions, carrots, corn with liquid, potatoes, parsley, remaining milk, black pepper and cayenne pepper and simmer for about 25 minutes. 3. Stir in the shrimp, scallops, crabmeat, calamari and clams and simmer for about 10 minutes.

Shrimp, Calamari, Crab Chowder

49

MAINE

Mushroom Cod Chowder

Prep Time: 30 mins Total Time: 1 hr Servings per Recipe: 4 Calories 356 kcal Fat 11.3 g Carbohydrates 33.7 g Protein 29.8 g Cholesterol 77 mg Sodium 618 mg

Ingredients 2 tbsp butter 2 C. chopped onion 4 fresh mushrooms, sliced 1 stalk celery, chopped 4 C. chicken stock 4 C. diced potatoes 2 lb. cod, diced into 1/2 inch cubes

1/8 tsp Old Bay Seasoning Salt to taste Ground black pepper to taste 1 C. clam juice 1/2 C. all-purpose flour 2 (12 fluid oz.) cans evaporated milk

Directions 1. 2 tbsp butter 2. 2 C. chopped onion 3. 4 fresh mushrooms, sliced 4. 1 stalk celery, chopped 5. 4 C. chicken stock 6. 4 C. diced potatoes 7. 2 lb. cod, diced into 1/2 inch cubes 8. 1/8 tsp Old Bay Seasoning 9. Salt to taste 10. Ground black pepper to taste 11. 1 C. clam juice 12. 1/2 C. all-purpose flour 13. 2 (12 fluid oz.) cans evaporated milk

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Maine Mushroom Cod Chowder

American

Ground Beef Chowder

Prep Time: 10 mins Total Time: 45 mins Servings per Recipe: 10 Calories 540 kcal Fat 34.9 g Carbohydrates 21.6 g Protein 34.3 g Cholesterol 117 mg Sodium 912 mg

Ingredients 2 lb. ground beef 2 (15 oz.) cans diced new potatoes 1 C. chopped onion 4 C. milk 1 lb. processed cheese food, cut into chunks 1/2 lb. sharp Cheddar cheese, cut into

chunks Ground black pepper to taste 2/3 C. mashed potatoes

Directions 1. 2. 3. 4. 5. 6.

Heat a large pan on medium-high heat and cook the beef for about 5-7 minutes. Drain the excess grease from the pan. In the same pan, add the diced potatoes and onion and cook for about 5-10 minutes. Stir in the milk, processed cheese food and Cheddar cheese and bring to a boil. Reduce the heat and simmer for about 15-20 minutes, stirring occasionally. Stir in the pepper and mashed potatoes and cook for about 5 minutes

American Ground Beef Chowde

51

MEATLESS-MONDAY

Chowder

Prep Time: 15 mins Total Time: 50 mins Servings per Recipe: 7 Calories 341 kcal Fat 23.9 g Carbohydrates 16 g Protein 16.3 g Cholesterol 55 mg Sodium 927 mg

Ingredients 1/2 C. chopped red bell pepper 1/2 C. chopped onion 1/4 C. margarine 1 C. chopped celery 1 C. cauliflower, chopped 1 C. diced carrots 1 C. fresh chopped broccoli 3 C. water

3 cubes chicken bouillon 1/2 C. all-purpose flour 1 tbsp chopped fresh parsley 3 C. shredded Cheddar cheese Salt to taste Ground black pepper to taste 1 1/2 C. milk

Directions 1. 2. 3. 4. 5. 6. 7. 8.

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In a Dutch oven, melt the margarine and sauté the pepper and onions till tender. Add the remaining vegetables, water, bouillon, salt and pepper and bring to a boil. Reduce the heat and simmer, covered for about 20 minutes. In a bowl, add the flour and milk and mix till smooth. Add the flour mixture into the pan and stir to combine. Bring to a boil, stirring continuously. Cook for about 2 minutes, stirring continuously. Stir in the parsley and cheese and cook till the cheese melts completely.

Meatless-Monday Chowder

Newfoundland

Cod Fillet Parsley Chowder

Prep Time: 20 mins Total Time: 1 hr Servings per Recipe: 6 Calories 408 kcal Fat 24.9 g Carbohydrates 23.1 g Protein 23.8 g Cholesterol 78 mg Sodium 1206 mg

Ingredients 8 slices bacon, diced 1 large onion, diced 1 red bell pepper, seeded and diced Salt and ground black pepper to taste 2 cloves garlic, chopped 1 1/2 tbsp seafood seasoning 1 (16 oz.) can chicken broth

3 red potatoes cut into 1/2-inch cubes 4 ears sweet corn, shucked and kernels cut off 1/2 C. water 2 C. whole milk 2 tbsp butter 1 lb. thick cod fillets, cut into 1-inch pieces 2 tbsp chopped fresh flat-leaf parsley

Directions 1. 2. 3. 4. 5. 6. 7. 8. 9.

Heat a large pan on medium heat and cook the bacon for about 10 minutes. Transfer the bacon onto a paper towel lined plate to drain, leaving the grease in the pan. In the same pan, sauté the onion and red bell pepper for about 5 minutes. Stir in the salt, pepper, garlic and seafood seasoning and sauté for about 2 minutes. Stir in the chicken broth, water, potatoes and corn and bring to a boil. Reduce the heat to low and simmer for about 15 minutes. Stir in the milk and butter and simmer till the butter melts. Stir in the reserved bacon and bring to a gentle boil. Stir in the cod and parsley and cook for 5-8 minutes, stirring occasionally.

Newfoundland Cod Fillet Parsley Chowder

55

BROWN

Rice Risotto I

Prep Time: 30 mins Total Time: 1 hr 30 mins Servings per Recipe: 6 Calories 322 kcal Fat 10.7 g Carbohydrates 47.1 g Protein 10 g Cholesterol 13 mg Sodium 500 mg

Ingredients 1 quart vegetable broth, or as needed 5 C. water, or as needed 1/2 lb asparagus, cut into 2-inch pieces 2 tbsps olive oil 1 C. finely chopped onion 2 cloves garlic, finely chopped 2 C. short-grain brown rice

2 carrots, peeled and diced 2 zucchini, diced 1/2 C. green peas, thawed if frozen 2/3 C. grated Parmesan cheese 1 tbsp butter salt and ground black pepper to taste

Directions 1. Boil your water and broth then add the asparagus to it and cook for 4 mins. 2. Place the veggies to the side in some cold water for 7 mins. 3. Now remove all the liquid from the bowl, place a lid on the boiling broth, and let it continue to boil. 4. Stir fry your garlic and onions in olive oil for 7 mins then add the rice and cook for 6 more mins. 5. Now add a half a C., at a time, of the hot broth, to the rice and stir until it is basically absorbed by the rice. 6. Continue doing this for about 20 mins. 7. Add in the carrots and continue adding liquid in batches for 20 more mins. 8. Now add in the zucchini, peas, and asparagus. 9. Cook everything for 5 more mins then combine in the butter and parmesan. 10. Once everything has melted add some pepper and salt and add .5 C. of broth as well. 11. Enjoy..

56

Brown Rice Risotto I

Zucchini,

Chicken, Mushrooms, and Swiss Brown Rice

Prep Time: 15 mins Total Time: 1 hr 50 mins Servings per Recipe: 8 Calories 337 kcal Fat 21 g Carbohydrates 11.5 g Protein 25.3 g Cholesterol 77 mg Sodium 363 mg

Ingredients 1/3 C. brown rice 1 C. vegetable broth 1 tbsp olive oil 1/3 C. diced onion 1 medium zucchini, thinly sliced 2 cooked skinless boneless chicken breast halves, chopped 1/2 C. sliced mushrooms

1/2 tsp cumin salt to taste ground cayenne pepper to taste 1 (15 oz.) can black beans, drained 1 (4 oz.) can diced green chile peppers, drained 1/3 C. shredded carrots 2 C. shredded Swiss cheese

Directions 1. Boil your broth and veggies, once everything is boiling place a lid on the pot, set the heat to low, and let the contents gently cook for 47 mins. 2. Coat a baking dish with oil and then set your oven to 350 degrees before doing anything else. 3. Stir fry your onions, until soft, in olive oil, for about 7 mins, then combine in: mushrooms, zucchini, and chicken along with some cayenne, cumin, and salt. 4. Stir fry the mix until the chicken is fully done. 5. Get a bowl, combine: half of the cheese, the rice, carrots, onions, chilies, zucchini, chilies, chicken, beans, and mushrooms. 6. Pour all the contents into the baking dish and cook it all in the oven covered with foil for 32 mins then take off the foil and cook for 8 more mins. 7. Let the casserole stand for 10 mins before plating. 8. Enjoy.

Zucchini, Chicken, Mushrooms, and Swiss Brown Rice

57

MEATY

No-Meat Brown Rice Bake

Prep Time: 10 mins Total Time: 1 hr 10 mins Servings per Recipe: 8 Calories 140 kcal Fat 6.5 g Carbohydrates 18.3 g Protein 2.2 g Cholesterol 15 mg Sodium 482 mg

Ingredients 1 C. brown rice 1 C. beef broth 1 (14.5 oz.) can chicken broth 1/4 C. butter, melted 1 tsp garlic salt 1 tsp seasoned salt

Directions 1. 2. 3. 4. 5.

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Set your oven to 350 degrees before doing anything else. Get a baking dish and layer in it: rice, both broths, and butter. Top with: seasoned salt and garlic salt. Cook everything in the oven for 1 hr. Enjoy.

Meaty No-Meat Brown Rice Bake

Easy

Louisiana Style Brown Rice

Prep Time: 15 mins Total Time: 1 hr 15 mins Servings per Recipe: 4 Calories 495 kcal Fat 25.2 g Carbohydrates 37.3 g Protein 30.3 g Cholesterol 221 mg Sodium 1909 mg

Ingredients 2 tbsps butter 8 oz. andouille sausage, cut into 1/4-inch slices 2 tbsps ground paprika 1 tbsp ground cumin 1/2 tsp cayenne pepper 1/2 C. diced tomatoes 1 large green bell pepper, diced

2 stalks celery, sliced 1/4 inch thick 4 green onions, thinly sliced 1 tsp salt 1 bay leaf 1 C. uncooked b`rown rice 3 C. chicken stock 1 lb large shrimp, peeled and deveined salt and ground black pepper to taste

Directions 1. 2. 3. 4. 5. 6.

Stir fry your sausage in butter, in a big pot, until browned. Then add in: cayenne, cumin, and paprika. Cook for 2 more mins. Now combine in: salt, bay leaf, tomatoes, onions, pepper, and celery. Stir the contents and cook for 1 more min before adding the stock and rice. Get everything boiling and once it is boiling place a lid on the pot, set the heat to low, and let the contents cook for 47 mins. 7. Add in the shrimp and let them cook for 7 mins before adding in some pepper and salt. 8. Enjoy.

Easy Louisiana Style Brown Rice

59

EASY

Mexican Style Brown Rice

Prep Time: Total Time: 1hr 20 mins Servings per Recipe: 10 Calories 124 kcal Fat 1g Carbohydrates 26 g Protein 4.7 g Cholesterol 0 mg Sodium 220 mg

Ingredients 2 C. cooked brown rice 1 (15 oz.) can kidney beans, rinsed and drained 1 (15 oz.) can black beans, rinsed and drained 1 (15.25 oz.) can whole kernel corn, drained 1 small onion, diced

1 green bell pepper, diced 2 jalapeno peppers, seeded and diced 1 lime, zested and juiced 1/4 C. chopped cilantro leaves 1 tsp minced garlic 1 1/2 tsps ground cumin salt to taste

Directions 1. Get a bowl, combine: cumin, rice, garlic, beans, cilantro, corn, lime juice & zest, onions, jalapenos, and green peppers. 2. Add in your preferred amount of pepper and salt and place the contents in the fridge for 60 mins then stir everything and serve. 3. Enjoy..

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Easy Mexican Style Brown Rice

Black

Bean and Rice Burgers (Vegetarian Approved)

Prep Time: 25 mins Total Time: 41 mins Servings per Recipe: 6 Calories 317 kcal Fat 5.8 g Carbohydrates 49.4 g Protein 18.2 g Cholesterol 71 mg Sodium 1704 mg

Ingredients 1/2 C. uncooked brown rice 1 C. water 2 (16 oz.) cans black beans, rinsed and drained 1 green bell pepper, halved and seeded 1 onion, quartered 1/2 C. sliced mushrooms 6 cloves garlic, peeled

3/4 C. shredded mozzarella cheese 2 eggs 1 tbsp chili powder 1 tbsp ground cumin 1 tbsp garlic salt 1 tsp hot sauce 1/2 C. dry bread crumbs, or as needed

Directions 1. Get your water and rice boiling, then place a lid on the pot, set the heat to low, and let the contents gently cook for 47 mins. 2. Heat up your grill and cover the grate with foil. 3. With a blender, process: garlic, bell pepper, mushrooms, and onions. Then place everything in a bowl. 4. Now blend the mozzarella and the rice and add them to the same bowl 5. Get a 2nd bowl, mash: black beans until paste like. 6. Then add in the blended mix. 7. Get a 3rb bowl, combine: beaten eggs, hot sauce, chili powder, garlic salt, and cumin. 8. Add this to the beans and then mix in your bread crumbs. 9. Shape the bean mix into 6 burgers then grill each for 7 mins per side. 10. Enjoy the patties with sesame seed buns and some mayo. 11. Enjoy.

Black Bean and Rice Burgers (Vegetarian Approved)

61

WALNUTS,

Broccoli, and Cheddar Brown Rice

Prep Time: 15 mins Total Time: 40 mins Servings per Recipe: 4 Calories 368 kcal Fat 22.9 g Carbohydrates 30.4 g Protein 15.1 g Cholesterol 37 mg Sodium 643 mg

Ingredients 1/2 C. chopped walnuts 1 tbsp butter 1 onion, chopped 1/2 tsp minced garlic 1 C. uncooked instant brown rice 1 C. vegetable broth

1 lb fresh broccoli florets 1/2 tsp salt 1/8 tsp ground black pepper 1 C. shredded Cheddar cheese

Directions 1. 2. 3. 4.

Set your oven to 350 degrees before doing anything else. Get a baking dish and toast your nuts in the oven for 9 mins. Microwave the broccoli until soft, then add in some pepper and salt. Now stir fry your garlic and onions in butter for 4 mins then add in the broth and rice. Get everything boiling, then place a lid on the pot, and let the contents, gently cook over a lower level of heat for 9 mins. 5. On each serving plate add a layer of rice, then some broccoli, then nuts, and finally some cheese. 6. Enjoy..

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Walnuts, Broccoli, and Cheddar Brown Rice

North

Carolina Style Chili

Prep Time: 15 mins Total Time: 3 hrs 35 mins Servings per Recipe: 12 Calories 389 kcal Fat 18.1 g Carbohydrates 34 g Protein 25.7 g Cholesterol 57 mg Sodium 1001 mg

Ingredients 2 1/2 lbs ground beef 3 stalks celery, diced 2 large onions, diced 2 cloves garlic, minced 1 (29 oz.) can tomato sauce 1 (28 oz.) can crushed tomatoes 1 (6 oz.) can mushrooms, drained 1 1/2 C. dark beer

2 (16 oz.) cans chili beans, drained 1 (15 oz.) can kidney beans, drained 1 tbsp ground cumin 1/4 C. chili powder 2 tsps ground coriander 2 tsps cayenne pepper 1 dash Worcestershire sauce

Directions 1. Stir fry your beef, in a saucepan, until fully done, and then place it to the side. 2. In the drippings fry your onions, garlic, and celery until the onions are see through. 3. Then add the beef back into the mix as well as the: Worcestershire, tomatoes and sauce, cayenne, mushrooms, coriander, beer, chili powder, chili beans, cumin, and kidney beans. 4. Get everything boiling then lower the heating to medium-low. Cook for 3.5 hours. Stir the chili every 30 mins. 5. Enjoy.

North Carolina Style Chili

65

QUINOA

and Cilantro Chili

Prep Time: 30 mins Total Time: 1 hr Servings per Recipe: 10 Calories 233 kcal Fat 3.5 g Carbohydrates 42 g Protein 11.5 g Cholesterol 0 mg Sodium 540 mg

Ingredients 1 C. uncooked quinoa, rinsed 2 C. water 1 tbsp vegetable oil 1 onion, diced 4 cloves garlic, diced 1 tbsp chili powder 1 tbsp ground cumin 1 (28 oz.) can crushed tomatoes 2 (19 oz.) cans black beans, rinsed and drained

1 green bell pepper, diced 1 red bell pepper, diced 1 zucchini, diced 1 jalapeno pepper, seeded and minced 1 tbsp minced chipotle peppers in adobo sauce 1 tsp dried oregano salt and ground black pepper to taste 1 C. frozen corn 1/4 C. diced fresh cilantro

Directions 1. Boil your quinoa in water for 2 mins before placing a lid on the pot, setting the heat to low, and letting the quinoa cook for 17 mins. 2. Stir the quinoa once it has cooled off. 3. At the same time, stir fry the onions for 7 mins, in veggie oil, and then add in the cumin, garlic, and chili powder. 4. Cook this mix for 2 more mins then add: oregano, tomatoes, chipotles, beans, jalapenos, bell peppers, and zucchini. 5. Stir the contents before adding your preferred amount of pepper and salt. 6. Get everything boiling and then place a lid on the pot. 7. Let the contents gently boil over low heat for 22 mins then add in the corn and quinoa. 8. Continue simmering for 7 more mins before adding cilantro. 9. Enjoy.. 66

Quinoa and Cilantro Chili

Apricot

and Raisin Chili

Prep Time: 10 mins Total Time: 30 mins Servings per Recipe: 6 Calories 394 kcal Fat 9.2 g Carbohydrates 48.8 g Protein 30.6 g Cholesterol 46 mg Sodium 526 mg

Ingredients 1 lb ground beef 1 onion, diced 1 (14.5 oz.) can stewed tomatoes 1 (15 oz.) can tomato sauce 1 (15 oz.) can kidney beans 1 C. raisins 1 C. dried apricots

1 1/2 C. water 1 pinch chili powder 1 pinch garlic powder salt and pepper to taste

Directions 1. Stir fry your onions and beef until the beef is fully done and the onions are soft. 2. Now combine in your tomato sauce, tomato juice, water, black pepper, chili powder, raisins, apricots, garlic powder, and beans. 3. Get everything boiling and then place a lid on the pot and gently cook the contents with a low heat for 20 mins. 4. Enjoy.

Apricot and Raisin Chili

67

A

Light Pumpkin chili

Prep Time: 20 mins Total Time: 1 hr 20 mins Servings per Recipe: 8 Calories 409 kcal Fat 16.4 g Carbohydrates 37.6 g Protein 28.2 g Cholesterol 69 mg Sodium 924 mg

Ingredients 2 lbs ground beef 1 large onion, diced 1 green bell pepper, diced 2 (15 oz.) cans kidney beans, drained 1 (46 fluid oz.) can tomato juice 1 (28 oz.) can peeled and diced

tomatoes with juice 1/2 C. canned pumpkin puree 1 tbsp pumpkin pie spice 1 tbsp chili powder 1/4 C. white sugar

Directions 1. Stir fry the beef until fully done then place the meat to the side. 2. Now fry your bell pepper and onions in the drippings for 7 mins and then add in: pumpkin, beans, diced tomatoes, and tomato juice. 3. Cook for 2 mins before adding in sugar, pumpkin spice, and chili powder. 4. Let the contents gently boil with a medium to low level of heat for 90 mins. 5. Enjoy..

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A Light Pumpkin chili

Herbed

Veggies and Chicken Roast

Prep Time: 20 mins Total Time: 1 hr 5 mins Servings per Recipe: 2 Calories 352.9 kcal Fat 11.8 g Cholesterol 94.4 mg Sodium 919.2 mg Carbohydrates 34.7 g Protein 28.4 g

Ingredients 1 1⁄2 lbs red potatoes, cut into 1 1/2-inch chunks 1 large onion, cut into wedges 4 garlic cloves 2 tbsp olive oil 1 1⁄4 tsp salt 1⁄2 tsp black pepper

1⁄2 tsp dried rosemary 1 lb boneless skinless chicken thighs, each cut in quarters 1 (10 oz) bag fresh spinach (remove stems)

Directions 1. Before you do anything set the oven to 475 F. 2. Toss the potatoes, onion, garlic, oil, salt, pepper and rosemary in a large broiling pan. Cook it in the oven for 14 min. Stir it and cook it for 12 min. 3. Season the chicken thighs with some salt and pepper. Add them to the veggies in the middle and coo it for 17 min. 4. Lay the spinach on top and cook them in the oven for 6 min. Serve your veggies and chicken roast warm. 5. Enjoy.

Herbed Veggies and Chicken Roast

69

DOUBLED

Virgin Chicken Roast

Prep Time: 20 mins Total Time: 2 hrs 5 mins Servings per Recipe: 4 Calories 912.2 kcal Fat 70.8 g Cholesterol 270.4 mg Sodium 241 mg Carbohydrates 2.5 g Protein 63.8 g

Ingredients 2 garlic cloves kosher salt 1 lemon, halved and juiced, halves reserved 1 tsp rosemary 1 tsp sweet paprika

3⁄4 tsp ground cumin 1⁄2 tsp hot paprika fresh ground pepper 1⁄4 C. extra virgin olive oil 1 (3 lb) chicken 2 tbsp unsalted butter, softened

Directions 1. Before you do anything set the oven to 350 F. 2. Mince the garlic and transfer it to a small bowl. Add 1 tsp of kosher salt and mix them well. Add the lemon juice, rosemary, sweet paprika, cumin, 1/2 tsp pepper, and olive oil. 3. Rub 1 tbsp of mix under the skin of the chicken without tearing it. Season the inside of the chicken with some salt and pepper. 4. Massage 1 tbsp of butter into the chicken's breast. Get a small bowl and mix in it the rest of the butter into the rest of the chicken with 1 tbsp of the spices mix. 5. Place the lemon halves inside the chicken and secure its legs with a kitchen string. Place the chicken in a large roasting pan and cook it for 1 h 32 min. 6. Allow the chicken to rest for 16 min. Strain the drippings of the chicken and heat them through in a small saucepan. 7. Serve your chicken with the heated drippings. 8. Enjoy..

70

Doubled Virgin Chicken Roast

Nothing

but Crisp Chicken Roast

Prep Time: 10 mins Total Time: 2 hrs 10 mins Servings per Recipe: 4 Calories 782.6 kcal Fat 61.9 g Cholesterol 236.8 mg Sodium 276.6 mg Carbohydrates 3.1 g Protein 50.7 g

Ingredients 4 lbs whole chickens 2 garlic cloves 3 tbsp butter 1 onion 2 tbsp vegetable oil salt and pepper

Directions 1. Before you do anything set the oven to 325 F. 2. Dry the chicken. Pour 1 tbsp of on a paper towel and pat chicken with it then season it with some salt and pepper. 3. Place the garlic with some chopped onion and 1 tbsp of butter inside the chicken. Reach gently until the skin of each half of the chicken breast and place 1 tbsp of butter under it. 4. Grease a glass baking dish with 1 tbsp of oil then place the chicken in it and cook it for 2 h 5 min. Baste the chicken with the drippings each 32 min then serve it warm. 5. Enjoy.

Nothing but Crisp Chicken Roast

71

LEMON

Pepper Chicken Roast

Prep Time: 40 mins Total Time: 2 hr 30 mins Servings per Recipe: 4 Calories 208.9 kcal Fat 2.8 g Cholesterol 0.0 mg Sodium 266.8 mg Carbohydrates 36.9 g Protein 9.7 g

Ingredients 1 (3 -3 1/2 lb) roasting chickens 1⁄2 C. kosher salt 1 quart water 2 tbsp butter, melted 2 garlic cloves, minced 1 tsp dried basil, crushed

1⁄2 tsp salt 1⁄2 tsp ground sage 1⁄2 tsp dried thyme, crushed 1⁄4 tsp lemon-pepper seasoning or 1⁄4 tsp ground black pepper

Directions 1. Get a large zip lock bag and put the chicken on it. Sprinkle on it the kosher salt then pour the water on it. Close the bag and shake it slightly to make the brine. 2. Place the chicken bag in the fridge for 35 min. Drain the chicken from the brine and clean it with some cold water then dry it. 3. Before you do anything set the oven to 375 F. 4. Get a small bow: mix in it the herbs with lemon pepper and 1/2 tsp of salt to make the rub. 5. Get a small bowl: place in it the butter and melt it in a microwave. Add the minced garlic and mix them well. 6. Brush the back of the chicken with half of the butter mix then season it with half of the herbs mix. Flip the chicken and do the same to it. 7. Place the chicken in a roasting pan and cook it in the oven for 1 h 40 min. Serve it warm. 8. Enjoy..

74

Lemon Pepper Chicken Roast

Glazed

Honey Chicken

Prep Time: 15 mins Total Time: 15 mins Servings per Recipe: 1 Calories 1311.7 kcal Fat 82.4 g Cholesterol 340.2 mg Sodium 328.7 mg Carbohydrates 58 g Protein 87.2 g

Ingredients 1 (4 lb) chicken 1 onion, quartered 3 garlic cloves, peeled 1 lime, quartered 1⁄2 lime, juice of 1 tsp paprika 2 tbsp honey

1 tbsp olive oil salt and pepper, to taste

Directions 1. Before you do anything set the oven to 400 F. 2. Place the lime quarters with onion and garlic inside the chicken. Massage the oil into the chicken then season it with some salt and pepper. 3. Transfer the chicken to a roasting pan and cook in the oven for 1 h 10 min. Base the chicken with drippings every 35 min. 4. Get a small bowl: Whisk in it the paprika with lime juice and honey to make the glaze. Brush the chicken with the glaze and cook it for 35 min. Serve it warm. 5. Enjoy.

Glazed Honey Chicken

75

FANCY

Rose's Chicken Bake

Prep Time: 25 mins Total Time: 45 mins Servings per Recipe: 4 Calories 761.5 kcal Fat 51.9 g Cholesterol 156.6 mg Sodium 318.2 mg Carbohydrates 30.1 g Protein 36.7 g

Ingredients 1 (2 1/2-3 lb) roasting chickens, Cut Into Pieces 1 C. all-purpose flour salt & pepper 1 tsp oregano 4 tbsp olive oil 3 garlic cloves, Peeled & Sliced 1⁄2 C. chopped onion

1 sprig fresh rosemary (about 2 tbsps.) or 2 tsp dried rosemary 1 C. chicken broth 1⁄2 C. white wine 1 lemon, juice of 3 tbsp unsalted butter, softened 1 tbsp flour 1⁄4 C. fresh parsley, chopped

Directions 1. Before you do anything set the oven to 400 F. 2. Get small bowl: Mix in it the oregano with flour, a pinch of salt and pepper. Dust the chicken pieces with the flour mix then place them aside. 3. Heat the oil in a large ovenproof skillet over medium high heat. Brown in it the chicken pieces then drain them and place them aside. 4. Remove the remaining oil from the skillet leaving 1 tbsp of it only. Cook in it the onion for 3 min then add the garlic and cook it for another minute. 5. Stir in the wine and sit them to make the sauce and simmer it until it reduces by half. Stir in the broth and cook them until they start boiling. 6. Roughly chop the rosemary and add it to the skillet with the chicken pieces. Using a spoon pour the sauce all over the chicken pieces. 7. Cook the chicken in the oven for 22 min. Drain the chicken pieces and place them aside. Cook the sauce in the skillet until it starts boiling. 8. Stir in the lemon with a pinch of salt and pepper. 9. Get a small bowl: Add to it 1 tbsp of softened butter with 1 tbsp of flour. Stir in the 76

Fancy Rose's Chicken Bake

remaining butter into the sauce in the skillet. 10. Discard the rosemary pieces and the flour mix while mixing all the time. Simmer the sauce over low heat until it thickens. 11. Stir in the parsley and serve your roasted chicken with the sauce warm. 12. Enjoy..

77

BAKED

Chicken with Italian Seasoning

Prep Time: 10 mins Total Time: 1 hr 25 mins Servings per Recipe: 4 Calories 813.8 Fat 58.1 g Cholesterol 267.4 mg Sodium 542 mg Carbohydrates 5.3 g Protein 63.4 g

Ingredients 2 medium onions, peeled 5 -6 lbs whole chickens olive oil 1⁄2 tsp salt 1⁄2 tsp pepper 1 tsp Italian spices

Directions 1. Before you do anything set the oven to 450 F. 2. Thinly slice the onion. Prepare a roasting pan and place in it a rack then lay the onion on it. 3. Massage the oil into the chicken then season it with the Italian spices, some salt and pepper. Place the chicken on the onion with the breast facing down and cook it for 32 min. 4. Lower the oven heat to 400 min. Flip the chicken and cook it for 47 min. Place the chicken aside to rest for 12 min wrapped up in a piece of foil then serve it warm. 5. Enjoy..

78

Baked Chicken with Italian Seasoning

Sweet

Apricot Chicken Wine Roast

Prep Time: 10 mins Total Time: 1 hr 5 mins Servings per Recipe: 6 Calories 310.2 kcal Fat 15.9 g Cholesterol 88.1 mg Sodium 256.3 mg Carbohydrates 12.3 g Protein 27.9 g

Ingredients 1 1⁄2 lbs chicken parts 1⁄4 C. apricot preserves 2 tbsp white wine 1 tbsp honey 1 tbsp soy sauce 1 tbsp olive oil 1⁄4 tsp black pepper

1⁄4 tsp ginger 1⁄4 tsp red pepper flakes 2 green onions, chopped

Directions 1. Before you do anything set the oven to 375 F. Season the chicken pieces with some salt and pepper. 2. Place a heavy saucepan over medium heat. Stir into it all the ingredients then bring them to a boil to make the glaze. 3. Place the chicken pieces in a roasting pan and pour the glaze all over them. Roast the chicken pieces in the oven for 54 min then serve them warm. 4. Enjoy.

Sweet Apricot Chicken Wine Roast

79

CREAMY

Pumpkin Soup

Prep Time: 10 mins Total Time: 30 mins Servings per Recipe: 8 Calories 145 kcal Fat 9.5 g Carbohydrates 13.3 g Protein 3.4 g Cholesterol 24 mg Sodium 790 mg

Ingredients 2 tbsps butter 2 tbsps all-purpose flour 4 C. vegetable stock 1 (29 oz.) can pumpkin puree 2 chipotle peppers in adobo sauce, minced

1 1/2 C. half-and-half cream 2 tbsps sofrito 1 tbsp Worcestershire sauce 1 tsp salt 1 tsp paprika

Directions 1. In a large pan, melt the butter on medium heat and cook the flour stirring continuously for about 3 minutes or till it becomes golden brown. 2. Slowly, add the broth, stirring continuously and bring to a boil on high heat. 3. Slowly, add the pumpkin puree, stirring continuously and then stir in the half-and-half, Worcestershire sauce, sofrito, chipotle peppers, salt and paprika and bring to a gentle simmer. 4. Reduce the heat to medium-low and simmer, stirring occasionally for about 8 minutes or till thickens..

82

Creamy Pumpkin Soup

Roasted

Cauliflower, Garlic, and Leek Soup

Prep Time: 15 mins Total Time: 1 hr Servings per Recipe: 4 Calories 292 kcal Fat 22.5 g Carbohydrates 19.4 g Protein 5.5 g Cholesterol 36 mg Sodium 1145 mg

Ingredients

Directions

1 head cauliflower, cut into florets 3 tbsps olive oil salt and ground black pepper to taste 4 cloves garlic 1/4 C. butter 2 stalks celery 1 leek - split, cleaned, and minced 1/4 C. all-purpose flour 4 C. vegetable broth

1. Set your oven to 400 degrees F before doing anything else and grease a baking sheet. 2. In a bowl, add cauliflower and drizzle with oil and sprinkle with salt and black pepper. 3. Spread the cauliflower and garlic into the prepared baking sheet and cook everything in the oven for about 15 minutes. 4. Flip the cauliflower and garlic and sauté for about 10 minutes. 5. In a large pan, melt butter on medium heat and sauté the leeks and celery for about 5 minutes or till softened. 6. Stir in the flour and cook, stirring continuously for about 2-3 minutes. 7. Add the broth, stirring continuously till well combined. 8. Stir in the cauliflower mixture and marjoram and bring to a gentle simmer and cook for about 10 minutes. 9. Remove everything from the heat and with an immersion blender, puree the soup to the desired consistency. 10. Season with salt and black pepper and serve hot.

Roasted Cauliflower, Garlic, and Leek Soup

83

OCOTBER

Beet Soup

Prep Time: 10 mins Total Time: 10 mins Servings per Recipe: 1 Calories 179.9 kcal Fat 12.4 g Cholesterol 31.1 mg Sodium 386.7 mg Carbohydrates 13.6 g Protein 4.8 g

Ingredients 1 (16 oz.) cans whole beets, undrained 1 (10 3/4 oz.) cans vegetable broth, undiluted 1 (8 oz.) cartons sour cream 1/8 tsp white pepper 1 1/2 tsp lemon juice

2 tbsp chopped chives

Directions 1. In a food processor, add broth and beets and pulse till smooth. 2. In a large bowl, add the beet puree and the remaining ingredients except chives and stir to combine. 3. Cover and refrigerate to chill before serving. 4. Serve with a garnishing of the chives..

84

Ocotber Beet Soup

Apple

Soup For Cold Fall Nights

Prep Time: 20 mins Total Time: 1 hr Servings per Recipe: 7 Calories 102 kcal Fat 1.3 g Carbohydrates 22.9 g Protein 1.2 g Cholesterol 0 mg Sodium 349 mg

Ingredients 1 tbsp reduced-fat margarine 3 tart apples - peeled, cored, and chopped 3 pears - peeled, cored, and chopped 5 C. vegetable broth 1/2 tsp rubbed sage 1/4 tsp ground black pepper 1 bay leaf

1 1/2 tsp pureed fresh ginger 1 tbsp chopped fresh parsley

Directions 1. In a large pan, melt the margarine on medium heat and cook the apples and peas for about 5 minutes. 2. Add the broth, sage, bay leaf and pepper and bring everything to a boil. 3. Reduce the heat to low and simmer, covered for about 20 minutes. 4. Remove everything from the heat and keep aside for about 5 minutes to cool. 5. In a blender, add the soup mixture in batches and pulse till smooth. 6. Return the soup in the pan on medium heat and cook till heated completely.

Apple Soup For Cold Fall Nights

85

HEARTY

Popcorn Soup

Prep Time: 8 mins Total Time: 15 mins Servings per Recipe: 8 Calories 521 kcal Fat 40.2 g Carbohydrates 34.8 g Protein 10.7 g Cholesterol 119 mg Sodium 500 mg

Ingredients 1/2 C. butter 1 onion, chopped 1 tbsp dried parsley 1/4 C. all-purpose flour 2 quarts half-and-half cream 2 (15.25 oz.) cans whole kernel corn

salt to taste ground black pepper to taste

Directions 1. In a large soup pan, melt the butter and sauté the onion and parsley flakes for about 8 minutes. 2. Sprinkle the flour and stir to combine well. 3. Slowly, add the half-and-half and stir till smooth. 4. Stir in corn and cook for about 5 minutes. 5. Stir in salt and black pepper and remove from the heat. 6. Serve hot with a garnishing of the popped corn..

86

Hearty Popcorn Soup

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