Monthly Archives: October, 2013

Creamy Pumpkin Soup

Creamy Pumpkin Soup

Makes 5, 1 cup servings

Photo credit: Howard Puckett

Photo credit: Howard Puckett

From Cooking Light. com


  • 2 teaspoons stick margarine
  • 1 cup chopped onion
  • 3/4 teaspoon dried rubbed sage
  • 1/2 teaspoon curry powder
  • 1/4 teaspoon ground nutmeg
  • 3 tablespoons all-purpose flour
  • 3 (10 1/2-ounce) cans low-salt chicken broth
  • 1 tablespoon tomato paste
  • 1/4 teaspoon salt
  • 3 cups cubed peeled fresh pumpkin (1 pound)
  • 1 cup chopped peeled McIntosh or other sweet cooking apple
  • 1/2 cup evaporated skim milk
  • Sage sprigs (optional)

Cooking instructions:

  1. Melt margarine in a Dutch oven over medium heat. Add onion; sauté 3 minutes. Add sage, curry powder, and nutmeg; cook 30 seconds. Stir in flour; cook 30 seconds. Add broth, tomato paste, and salt, stirring well with a whisk. Stir in pumpkin and apple; bring to a boil. Cover, reduce heat, and simmer 25 minutes or until pumpkin is tender, stirring occasionally. Remove from heat; cool slightly.
  2. Place mixture in a blender or food processor; process until smooth. Return mixture to Dutch oven; add milk. Cook until thoroughly heated. Garnish with sage sprigs, if desired.

Note: if you don’t want to use fresh pumpkin, substitute a 29 ounce can of pumpkin puree.

Nutritional Analysis:

Amount per serving

  • Calories: 122
  • Calories from fat: 23%
  • Fat: 3.1g
  • Saturated fat: 0.8g
  • Monounsaturated fat: 1.2g
  • Polyunsaturated fat: 0.7g
  • Protein: 5.5g
  • Carbohydrate: 19.9g
  • Fiber: 2.3g
  • Cholesterol: 1mg
  • Iron: 2mg
  • Sodium: 228mg
  • Calcium: 102mg

Pumpkin Bread

Photo credit: Eating Well

Photo credit: Eating Well

This recipe comes from Eating Well.  It makes two loaves so you can freeze one for later of give it away as a gift.

Adding whole wheat pastry flour creates a tender crumb, as well as providing more nutritional benefits.

Makes 2 Loaves, 12 slices each


  • 2 1/2 cups all-purpose flour
  • 2 cups whole-wheat flour, preferably white whole-wheat pastry flour
  • 1 tablespoon baking powder
  • 2 teaspoons baking soda
  • 2 teaspoons salt
  • 2 large eggs
  • 2 large egg whites
  • 2 cups packed light brown sugar
  • 3 cups canned unseasoned pumpkin puree
  • 1/2 cup canola oil

Baking Instructions:

  1. Preheat oven to 350°F. Coat two 9-by-5-inch loaf pans with cooking spray.
  2. Stir all-purpose flour, whole-wheat flour, baking powder, baking soda and salt in a large bowl. Whisk eggs, egg whites, brown sugar, pumpkin and oil in another large bowl. Add the pumpkin mixture to the dry ingredients and mix until just combined. Scrape the batter into the prepared pans and smooth the tops.
  3. Bake the loaves until the tops are golden brown and a cake tester inserted in the center comes out clean, 50 to 60 minutes. Cool in the pans for 10 minutes. Turn the loaves out onto a wire rack to cool completely.

Nutritional Analysis, per slice:

  • 210 calories
  • 5 g fat ( 1 g sat , 3 g mono )
  • 16 mg cholesterol
  • 38 g carbohydrates
  • 18 g added sugars
  • 4 g protein
  • 2 g fiber
  • 377 mg sodium
  • 125 mg potassium

Nutrition Bonus: Vitamin A (96% daily value), Iron (15% dv)

Carbohydrate Servings: 2 1/2

Exchanges: 1 starch, 1 other carbohydrate, 1/2 vegetable, 1 fat

Food for Thought – A Fall “Bucket” List

Some of you may have seen a copy of this list floating around the office.  It’s a check list of activities to enjoy during this harvest season.  If you don’t like these suggested activities, check Pinterest or just do a search of the Internet.  There are lots of different lists out there….and lots of different things to enjoy this fall.

Fall bucket list

Pumpkins: The Good, The Bad, The Ugly

Pumpkin burger ssrfanatic



Dr. Oz 7-Layer Fat-Fighting Dip!


Photo credit:


  • 4 cups shredded lettuce
  • 3 medium ripe avocados, mashed and mixed with 2 tbsp lemon juice
  • 1 ½ cup Greek yogurt mixed with 1 package of low-sodium taco seasoning mix
  • 1 can black beans , rinsed and drained
  • 3 medium diced tomatoes
  • 2 cans of sliced olives, drained
  • 8 ounces of 2% milk cheddar cheese

Starting with the lettuce on the bottom of a bowl, add each layer on top of the next, ending with sprinkling the cheese on top. Alternate one celery stick with each whole grain chip to cut your calories in half.

Pizza with a Gluten Free “Crust”

This recipe was submitted by Rose Krebs.  The “crust” is made from cheese!

Gluten Free, Low Carb, Diabetic Friendly Pizza

Gluten Free, Low Carb, Diabetic Friendly Pizza


  • Crust:
  • 1 – 8 ounce package cream cheese room temperature {full fat}
  • ¼ cup grated parmesan cheese
  • 2 large eggs
  • 1 tsp garlic powder
  • sprinkle of pepper
  • Topping:
  • ½ cup pizza sauce
  • 1½ cups shredded mozzarella cheese
  • toppings – pepperoni, sausage, mushrooms
  • sprinkle of garlic powder


  1. Preheat oven to 350 degrees.
  2. Spray a 9×13 baking dish with cooking spray.
  3. Mix cream cheese, eggs, pepper, garlic powder and parmesan cheese until combined {I use handheld mixer}.
  4. Bake for 15 minutes or until golden brown on top.
  5. Allow crust to cool for 10 minutes.
  6. Spread pizza sauce on to crust.
  7. Top with cheese and pizza toppings.
  8. Sprinkle with garlic powder.
  9. Bake 10-12 minutes or until cheese is melted.

Edible Art – Fruit Rainbow with Dip

Photo credit:

Photo credit:

Broiled Scallops with Honey-Lime Sauce

This recipe was submitted by Tamara Czaplicki and comes from the Mayo Clinic.

BroiledScallops2 mayo

Photo credit:


  • 4 tablespoons honey
  • 2 tablespoons lime juice
  • 1 tablespoon olive or canola oil
  • 1 pound of bay or sea scallops, rinsed and patted dry
  • 2 teaspoons grated lime peel
  • 1 lime, cut into 4 wedges

Preheat the broiler. Position the rack 4 inches from the heat source. Cover a broiler pan or cookie sheet with aluminum foil. Spray generously with cooking spray.

In a large bowl, whisk together the honey, lime juice and oil. Add the scallops and toss gently to coat with the honey mixture.

Arrange the scallops in a single layer on the prepared broiler pan or baking sheet. Broil until opaque throughout when tested with a tip of a knife, about 5 minutes. Turn the scallops over and broil for another minute.

Divide the scallops onto 4 warmed plates. Pour any juices from the broiler pan or baking sheet over the scallops. Sprinkle with grated lime peel and serve with a lime wedge.

Nutritional Analysis (per serving)

Calories 199

Protein 19 g
Carbohydrate 22 g
Total fat 4 g
Saturated fat 1 g
Monounsaturated fat 3 g
Cholesterol 37 mg
Sodium 184 mg
Fiber 1 g
Potassium 404 mg
Calcium 32 mg

Recipe Renovation – Low Fat Brownie Muffins

Stephanie Lohse is sharing a very simple recipe – there are only 2 ingredients!  Well, 3 if you count the mini chocolate chips.  But they’re so small….who’s counting?

And if you’ve ever been on Weight Watchers, you are probably familiar with this recipe.

Stephanie Lohse's brownie recipe

The 2 Ingredients:

  1. A box of low-fat brownie mix
  2. 1 15-ounce can of pumpkin puree (not pie mix)

That’s it.  Stephanie adds about a tablespoon of water for added moisture.  Mix it all together and pour into greased muffin tins or paper cups.  This is when Stephanie sprinkles a few mini chocolate chips on the tops of the muffins.

Bake at 350ª for about 20 minutes.  Test to see if they’re done with a toothpick.  This recipe makes about 12 regular size muffins or 36 mini muffins.

Nutritional Analysis (per 1 regular or 3 mini muffin)

Calories: 180

Fat: 2.5g

Carbs: 37

Fiber: 2.5g

Protein: 2.5g

Food for Thought – October 9, 2013: A Quick and Easy Restaurant Menu Guide

Restaurant Guide

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