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Serves 6, approximately 1 ¼ cups each, 148 calories) This soup has a rich flavor and is super delicious. Preparing butternut squash isn’t the most fun. First, it’s difficult to cut into. I use a large knife and my lemon juicer to tap on the top of it….

juicer

Lemon juicer

Tap the top of the knife

Tap the top of the knife

Second, it “sweats” a sticky, sappy substance that stays on your hands like Elmer’s Glue (R) while you are working with it.  But, I have to say, its well worth it!

My classmate Josh Smith, MS serving up Butternut Apple Soup at St. Vincent de Paul's Church in Baltimore MD. Photo by Darriel Harris

My classmate Josh Smith, MS serving up Butternut Apple Soup at St. Vincent de Paul’s Church in Baltimore MD.
Photo by Darriel Harris

Ingredients:

  • 1 large butternut squash, about 2-3 lbs, peeled, seeded, and cut into 1-2 inch pieces
  • 1 large onion, peeled and cut into 6-8 large chunks (in my house we use fennel)
  • 3 garlic cloves, peeled (if you are shy about garlic, use 1-2 cloves, but don’t leave it out!)
  • 2 tart apples, peeled, quartered, and cored
  • 2 Tbsp olive oil
  • Mild chili powder
  • 4 cups vegetable or chicken broth

How to make it:

Preheat oven to 400 degrees. In a large roasting pan, combine the squash, apple, onion, garlic, and oil. Season with salt to taste and sprinkle with chili powder to taste. The more chili powder, the more “bite.” Roast for 45 minutes, stirring every 10-15 minutes, until veggies are tender and lightly browned. In a food processor, combine half of the roasted veggies with 2 cups broth and puree until smooth. Repeat with the remaining veggies and heat over medium heat in a saucepan, stirring occasionally. Add more broth as needed if soup is too thick. Add more salt and chili powder if needed for more bite.

Butternut squash is rich in beta carotene, a precursor to vitamin A. The beta carotene in the squash is more able to converted and used by the body as vitamin A when it is cooked with some kind of fat, so don’t leave out the olive oil!

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Protein-rich Breakfast #6Part of the protein-rich breakfast dozen

This recipe comes from Josh Rosenthal’s Integrative Nutrition*

Ingredients:

  • 1 cup cooked brown rice (5 g protein; $.86/lb);
  • 1 cup milk (8 protein; 3.79/gallon);
  • 1 cup chopped apple ($2.49/lb);
  • 1 cup walnuts (4 g protein; $6.99/lb);
  • Pantry items: 1 teaspoon cinnamon;
  • 1 teaspoon vanilla;
  • 1 teaspoon salt.
  • 1/4 cup of whole yogurt (3 g protein; $3.49/qt)

How to: Mix all ingredients together and place in a container with a lid and refrigerated 12 hours allowing the rice, fruit and nuts to soak up the milk and spices). Warm and serve with 1/4 cup of whole yogurt.

20 g protein; total cost = $17.62– assuming an investment in a number of pantry items that can be used for other breakfasts…

* Rosenthal, J. (2008). Integrative nutrition. New York, NY: Integrative Nutrition Publishing.

Protein-rich Breakfast #1Part of the protein-rich breakfast dozen.

Homemade turkey sausages

Turkey sausage recipe adapted from Mark Hyman’s The Ultra-metabolism cookbook* Ingredients:

1 lb ground turkey breast ($2.29/lb);

¼ cup finely diced apple; ($2.49/lb);

4 tablespoons of finely minced onion ($.89/lb);

2 teaspoons of finely minced fresh sage ($4.00/oz);

¼ teaspoon finely minced fresh thyme ($4.00/oz);

1 tablespoon of olive oil; ½ teaspoon of sea salt;

½ teaspoon of freshly ground pepper.

How to: Press all ingredients together into ½ inch thick sausage patties and fry in a 1/4 inch of refined coconut oil.  Serves 8, each 2 oz serving contains 11 grams of protein; $13.67 total cost (includes buying 1 lb of apples and buying fresh Spices).

At home I grow a lot of these spices necessary for making sausage and other great foods in a small raised bed outside. They can also be grown indoors or just outside in a window box. Growing your own spices is fun and saves you a lot of cash at the grocery store!  

gluten and dairy free, 11 grams of protein per patty 

*Hyman, M. (2007). The ultra-metabolism diet Cookbook. New York, NY: Scribner.

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