Butternut Squash with Cranberries and Walnuts

This quick, aromatic side dish is a nutritious complement to sautéed chicken or turkey cutlets and fresh spinach.

Ingredients:

1 lb. butternut squash (1 medium squash), peeled and cut into 1-inch cubes
1/3 cup chopped Walnuts
1/4 cup dried cranberries
1 Tbsp. orange blossom honey
1 Tbsp. orange juice
1 tsp. walnut oil
1/2 tsp. cranberry juice
1/2 tsp. apple cider vinegar

Directions:

Steam squash until cooked through, but not falling apart, 12 to 15 minutes.
Toss squash in serving bowl with walnuts and cranberries. Whisk together honey, orange juice, oil, cranberry juice, and vinegar in separate bowl. Drizzle honey-juice mixture over squash and serve.

Makes 6 servings

Per serving: 120 calories, 2g Protein, 5g Total Fat (0g Sat. Fat), 20g Carbohydrates, 0mg Cholesterol, 5mg Sodium, 4g Fiber, 9g Sugars

~ Adapted from “Better Nutrition” magazine

Salmon Spread

Ingredients:

1 can Pink Salmon, drained
1/2 cup plain low fat yogurt
juice of 1/2 lemon
1/4 cup celery, chopped
2 tablespoons Organic Onion Flakes
1/2 teaspoon Ground Peppercorns
1/4 teaspoon Organic Dill
1/8 teaspoon Organic Paprika


Directions:

Flake (pull apart) salmon and put it into a bowl.
Add remaining ingredients to the bowl.
Gently blend by hand until mixed well.

Serve with crackers or vegetables.

Makes 16 servings.
Serving size 1 tablespoon.

~Adapted from Swanson Health Recipes

Lentil Soup with Rice and Apricots

Ingredients:
2 tablespoons olive oil
1 large onion, chopped
6 cloves garlic, minced
1/2 cup raw brown rice
1 green pepper, chopped
1/4 teaspoon cinnamon
1/4 teaspoon cayenne
1 tablespoon paprika
2 tablespoons dried parsley
1 tablespoon chopped fresh mint, optional
2 cups dried lentils
10 cups water or vegetable stock
1 cup chopped dried apricots
1 teaspoon salt
1 teaspoon black pepper

Directions:
Gently warm olive oil in a soup kettle.
Saute onion and garlic until onion is translucent.
Add rice and pepper.
Stir until rice is coated with oil.
Add remaining ingredients (except salt and pepper) and simmer, covered, until lentils and rice are cooked, about 1 hour.

Season to taste with salt and pepper before serving.

Serves 8–10

~ Recipe excerpted from “If Kallimos Had a Chef” by Debra Stark