Garden Ratatouille
Recipe by Susan Greeley, MS, RD

1 medium eggplant, sliced

3 Tbsp. olive oil

2 zucchini (summer squash), cut in small chunks

1 large red onion, sliced

1 (28-oz) can low-sodium crushed (or diced) tomatoes

2 large sprigs fresh rosemary

1 tsp. salt

Pepper to taste

Fresh Parmesan cheese

1. Place sliced eggplant in a colander and sprinkle with salt. Allow to sit about 10 minutes, then rinse and pat dry.  Cut each eggplant slice into fours.
2. Put olive oil in a large, deep heavy skillet and heat over medium heat.
3. Add zucchini, onion and eggplant and stir while cooking until all begin to soften, about 5 minutes.
4. Pour in the crushed tomatoes and reduce to a simmer.
5. Add the rosemary, salt & pepper. Cover and let simmer about 45 minutes.
6. Remove the rosemary and serve hot with 1 Tbsp fresh Parmesan cheese per serving .

Nutrition Info: Per 1 cup serving with 1 Tbsp Parmesan cheese
100 calories, 3g Protein, 8g Carb, 6g Fat, 1g Sat Fat, 320mg Sodium, 3g Fiber

Menu suggestion: Serve with 1 cup brown rice, 3-4 ounces grilled chicken or shrimp and a large spinach, arugula or other green salad.

Spicy Quinoa, Black Bean & Mushroom Soup

1 cup quinoa
1 can black beans, rinsed
2 Tb. olive oil
2 large carrots, peeled & chopped
1 onion, peeled & chopped
1-2 celery stalks, chopped
(Use Trader Joe’s “mire poix” carrot, celery, onion mix if you have a TJ’s near you)
2 cloves garlic, peeled & sliced or chopped
1 Tb. fresh ginger, peeled & chopped finely
2 cups sliced mushrooms (shiitake, baby bellas, etc.)
6 cups water
1 tsp. salt
hot pepper sauce
lemon

Rinse the quinoa well with cold water in a mesh wire sieve and set aside. Note: in this recipe you don’t have to be exact on the amount of quinoa.  (A bit more is good too.)
In a large pot or soup pot, heat 2 Tb. olive and add the carrots, onions, celery, garlic and ginger. Let these cook until softened. Add the mushrooms, quinoa, salt and water. Bring to a boil, then reduce temperature and let simmer about 20 minutes.  Add the black beans after 15 minutes and a dash or more of hot sauce. Let this cook on low heat about 10 more minutes and it’s done.  Season with more hot sauce or salt & pepper as desired.  Squeeze fresh lemon juice on it just before serving (optional.)
Note: This soup becomes more stew-like as it sits. Add more water (about 2 cups) and adjust seasoning as necessary.

Pumpkin-Oat-Cranberry Scones

by Susan Greeley, MS, RD

3 cups whole wheat pastry flour
2 1/2 cups rolled oats
2 1/2 tsp. baking powder
1/2 tsp. baking soda
1/2 cup organic cane sugar
1 cup fresh cranberries, chopped
1 Tb. ground cinnamon
1/8 tsp. salt
1 1/2 sticks butter, softenend
1 can (15 ounces) pumpkin
1 1/4 cups buttermilk
2 tsp. vanilla extract
Cornmeal or extra whole wheat pastry flour for flouring the work surface

Preheat oven to 425 degrees.  Prepare a clean surface for spreading the dough. Have baking sheets nearby!
In a large mixing bowl, combine the flour, oats, baking powder & soda, sugar, salt and cinnamon. Stir in the chopped cranberries.
Cut the butter into the flour mixture.  Using clean hands, work the butter into the dry mixture until it is fully incorporated and a crumbly dough results.
Make a well in the center and add the pumpkin, vanilla and buttermilk. Gently combine and mix until evenly combined.  Do not knead the dough.  A heavy, wet dough results.
Let dough stand 5 minutes for the oats to absorb some of the liquid.
Spread a small fistful of cornmeal onto clean surface.  Turn half of the dough onto the surface and coat w/ cornmeal. Using your hands still, cut and place fist-sized scones onto baking sheet.  Do the same with the second half of the dough.  Bake scones for 17-20 minutes.  Let cool on sheet for 15 minutes.
Serve with butter and honey or TJ’s “pumpkin butter” and enjoy!

Simple, Savory Butternut Squash

1 Butternut squash, peeled and cut in small chunks
1 small white onion, peeled and sliced into small pieces
2-3 Tb. Olive oil
1-2 Tb. Orange juice
Fresh rosemary
Salt & pepper

Fill a medium-sized pot with about 1/2 inch of water and bring to a boil.  Add the butternut squash and cook covered for 7 minutes.  While squash is cooking, heat about 1-2 tablespoons of olive oil in a pan and add the onion.  Sautee the onion on medium-low heat just until soft and translucent.  Chop about 2 tablespoons of fresh rosemary and add to the onion.  Stir around and let simmer just a couple minutes. Add 1/4 tsp. salt.
Place cooked squash in a serving bowl, making sure to drain off any remaining liquid. Pour onion & rosemary mixture on top and toss evenly. Pour  on the orange juice and a bit of olive oil if desired. Sprinkle with a bit of salt and fresh ground pepper and toss to coat squash evenly. Garnish with a few sprigs of rosemary. Serve and enjoy!

Read my latest blog entry for more Thanksgiving recipe ideas

Canned pumpkin is great for making “Seductive Soup”! What, you ask?!  Everyone knows it’s great for pumpkin muffins, scones, pancakes and pie of course.  I even put canned pumpkin in homemade mac&cheese and other tasty pasta dishes.  But back to the seduction … When I was in college, my mom made this fabulous Pumpkin Basil Soup that she served the first time I brought a boy home for the weekend.  He (“the boy”) loved the soup and started to fall in love with me, so my mom and I joked about it being the soup. Well, that relationship didn’t last, but the pumpkin soup was put to the test again with a couple more boyfriends over the next few years, including the one who became my husband.  So, as funny or strange as it may seem, keeping pumpkin on hand can come in handy when you’re trying to impress a prospective love interest. Haha!  Love and seduction aside, this soup is great as a Halloween or Thanksgiving dinner starter, or simply enjoy any time in fall and winter.  A final note — if you kept the pumpkin seeds after jack-o-lantern making, toast them (see how to below) and use to top the soup before serving. Deeee-lish!!!

Pumpkin Basil Soup

by Susan Greeley, MS, RD

1 large onion, peeled & chopped finely
1/4 cup butter
1/2 lb. fresh tomatoes (or canned whole), seeded and coarsely chopped
3-4 large carrots, peeled and chopped
4 cups low sodium chicken broth (vegetable broth for vegetarian version)1 16 oz. can pumpkin
1/4 cup fresh chopped basil
salt & pepper
pinch sugar
3 Tb. heavy cream (optional)
Grated Swiss cheese or salted/toasted pumpkin seeds for garnish

In a large soup pot, saute onion in butter about 4-5 minutes. Add tomatoes and simmer gently about 5 more minutes.
In another saucepan, simmer the carrots in 2 1/2 cups of chicken broth until soft.  Pour soft carrots & broth into a blender or food processor. Add the canned pumpkin and 1/4 tsp salt and blend until smooth.  Add the remaining chicken broth as necessary.
Add the pumpkin mixture to the tomatoes & onions. Season with pepper, pinch of sugar and a little salt if needed. Stir in the chopped basil. Fold in heavy cream (if desired) and heat but do not boil the soup. Pour into a soup tureen or individual bowls and top with cheese and toasted pumpkin seeds.

Toasted Pumpkin Seeds

Rub a little canola oil on your hands and then rub 1 cup pumpkin seeds in your hands to coat lightly. Place them on a cookie sheet and bake at 375 degrees for 15 minutes. Season with salt and curry powder to taste. Toss & bake another 5 minutes or until crisp and golden brown. Enjoy!

See my “Awesome Autumn Salad” as well. It’s filling, bursting with flavor and nutrients and is a great meal this month, which is National Breast Cancer Awareness Month.

Can’t Beet This Pasta!

by Susan Greeley, MS, RD

3-4 whole beets with greens

10 ounces penne or bowties (Barilla plus or whole grain pasta)

4 Tb. Olive oil

2-3 cloves garlic, peeled.

salt to taste

1/3 cup Parmesan cheese

1. Put water in a large pot and heat over med-high heat.
2. Cut the stems & leaves off the beets. Rinse and chop stems into 1-inch chunks. Cut leaves.
3. Peel the beets and cut into large chunks.  Add just the stems and leaves to water, lightly salt and bring to a boil.
4. Add the beets and simmer about 5-8 minutes.
5. Bring to a boil again, and add the penne or bowties. Boil for 8 minutes. Drain all in a colander.
6. Transfer hot beets, greens & pasta to a large serving bowl. Crush the garlic over them. Add 1-2 Tb. Olive oil, stir and salt to taste.
7. Toss with Parmesan cheese and remaining 2 Tb. olive oil if desired. Salt & pepper to taste. Serve immediately.

Beet/Meatloaf

by Susan Greeley, MS, RD

Don’t be frightened by the color on this. It’s actually quite delicious, particularly if served with homemade mashed potatoes, steamed broccoli and a big arugula salad.

1/2 – 2 lbs. Grass-fed ground beef
1 large beet, peeled and chopped into very small chunks
2 eggs
2 tsp. ground ginger
1 tsp. garlic powder
1/2 tsp. salt
1/4 tsp. black pepper
Worcestershire sauce

Preheat oven to 400. In a large bowl combine all beef, eggs, ginger, garlic powder, salt & pepper until all evenly mixed.  Place in a glass loaf pan. Sprinkle top with Worcestershire sauce.   Cover with aluminum foil and bake for 25 minutes.  Remove foil and bake another 20-30 minutes as desired. (Check to make sure it’s cooked in center.)  Remove from oven, let stand a few minutes before serving.
Other options include adding some chopped fresh parsley and onion.

Awesome Autumn Salad (serves 4)  by Susan Greeley, MS, RD

2 heads leaf lettuce (red and green), washed and torn into small pieces

1 large fresh beet, peeled and cut in small pieces

1 carrot, peeled & grated

1 avocado, peeled & cut in small chunks

1/3 cup frozen corn, rinsed to thaw and drained

1/2 cup jicama cut in small pieces (optional)

1/4 cup fresh chives, chopped finely

1/4 cup roasted hazelnuts

Place the hazelnuts on a foil-lined baking tray. Roast in oven at 400 degrees for about 8 minutes, or until browned and skins begin to peel off. Remove and place in a kitchen towel to rub off the skins.  Roast extra ones to use in other salads or for fish and pasta dishes.

Combine all salad ingredients in a large bowl and toss well with Lime Dijon Dill Dressing.

Lime Dijon Dill Dressing:

In a blender combine 1/3 cup olive oil, juice of 2 limes, 1-2 garlic cloves, 2 tsp Dijon mustard, pinch sugar, 2-3 Tb fresh chopped dill, dash of salt & pepper.

Blend for 20 seconds, until slightly creamy. Drizzle over salad, toss well and enjoy!

Heavenly Chocolate Hazelnut Spread

2 cups whole hazelnuts
3/4 cup powdered sugar
5 Tb. good-quality unsweetened dark cocoa powder
pinch of salt
2 Tb. canola oil or more if necessary (optional)

1. Preheat oven to 375 degrees. Spread hazelnuts on a baking sheet and toast until you can smell them, about 10 minutes. Remove from the oven and place in a cotton towel. Scrub and roll them around in the towel to remove the skins. (Don’t be concerned if not all the skins are removed)

2. Place hazelnuts in a food processor or high-powered blender and process until makes a smooth paste, about 10 minutes.

3. Add the powdered sugar and cocoa powder and process until thoroughly mixed.  Add the salt, and if the mixture is dry, add the canola oil while the machine is running.

4. Let cool completely before transferring to a jar and sealing it. Keeps about 1 month in a cool, dark spot. ENJOY!  Makes about 2 cups.

–Recipe taken from Nuts In the Kitchen (p. 50) by Susan Herrmann Loomis.

Blueberry Frozen Yogurt

1 cup organic probiotic vanilla yogurt
1 cup frozen blueberries
cinnamon or some ground flax meal if desired

1. In a blender mix together blueberries and yogurt. Pour into individual bowls and serve immediately

Makes 1-2 servings.

Enjoy!  This “frozen yogurt” can be made with a variety of frozen fruits, so experiment with frozen bananas, mangoes, peaches, strawberries.

Recipe by Susan Greeley, MS, RD

Going Green Rotini

¾  lb. rotini (or pasta of choice)

½ lb. Asparagus

½ cup sugar snap peas

2 cups broccoli florets

2 lemons

¼ cup olive oil

1 clove garlic crushed

salt & pepper

Parmesan cheese

1. Cook pasta in large pot.
2. Cut tough ends off asparagus (about 1 inch at bottom) and cut spears into thirds.
3. After 5 minutes of cooking pasta, add asparagus, sugar snap peas & broccoli and cook about 3 more minutes, until pasta is soft and vegetables are tender but not overcooked.
4. Pour pasta/veggies into colander to drain, then transfer to serving bowl.
5. Squeeze lemons over a strainer (to catch seeds) into a small bowl. Add olive oil ,  crushed garlic, salt and pepper. Stir together and pour over pasta.
6. Add Parmesan cheese to taste. Toss, serve & savor!