Chop what you have and set aside (some good ones are carrots, celery, cabbage, zucchini, turnips etc.)
1 small onion chopped
1 (14-oz.) can diced tomatoes
1 teaspoon garlic powder
1 teaspoon thyme
Salt and pepper to taste

In a soup pot, sauté the onion till almost clear. Add the rest of the vegetables and cook about 2 minutes. Add the chicken broth you just made and seasoning. Let simmer till vegetables are tender and serve with plenty of bread and butter.

Makes TWO meatloaves
Serves 6, twice

1 package Italian turkey sausages (removed from casings; about 6-8 sausages)
1 1/2 pounds ground turkey
2 large eggs
1 (14.5-oz.) can diced tomatoes with Italian herbs, undrained
1 large finely chopped onion
1/2 cup minced fresh parsley
1 cup quick rolled oats
2/3 cup grated Parmesan cheese
1 teaspoon salt
1 teaspoon ground black pepper
2/3 cup spaghetti sauce (your favorite jarred variety or homemade)

Heat oven to 375 degrees.

In a large bowl, beat the eggs and stir in tomatoes, onion, parsley, oats, Parmesan cheese, salt and pepper. Then mix in by hand the Italian sausage and ground turkey just until blended. Make into 2 large meatloaves on a baking sheet (like a jelly roll pan), patting to remove any air spaces. Bake for one hour. Top with spaghetti sauce and continue baking 15 to 30 minutes. Let stand 10 minutes before serving.

Per Serving: 259 Calories; 12g Fat; 20g Protein; 19g Carbohydrate; 4g Dietary Fiber; 96mg Cholesterol; 888mg Sodium. Exchanges: 1/2 Grain(Starch); 2 Lean Meat; 2 1/2 Vegetable; 1 Fat.

SERVING SUGGESTION: cooked pasta, steamed broccoli and baked butternut squash.

Serves 6

3 cups brown rice, cooked
1 1/2 pounds turkey cutlets, cut into 1/2-inch strips
1 tablespoon low sodium soy sauce
1 tablespoon white wine vinegar
2 teaspoons cornstarch
1 teaspoon lemon pepper
2 tablespoons olive oil
3 medium green onions, sliced, using green too
1 carrot, grated
1 medium fresh lemon, cut into 10 thin slices and slivered
1 clove garlic, finely minced
1 (10-oz.) bag fresh spinach, washed, drained and chopped

Cook rice according to package instructions to yield 3 cups cooked (1 1/2 cups raw).

In re-sealable plastic bag, combine turkey, soy sauce, vinegar, cornstarch and lemon pepper. Shake bag to coat turkey thoroughly. Refrigerate 30 minutes to allow flavors to blend.

In large skillet, over medium heat, sauté turkey and marinade in oil 2 to 3 minutes, or until turkey is no longer pink. Add onions, carrots, lemon slivers and garlic; continue to cook until onions are translucent. Stir in spinach and cook until just wilted.

Serve over brown rice.

Per serving: 411 Calories; 14g Fat; 30g Protein; 41g Carbohydrate; 2g Dietary Fiber; 74mg Cholesterol; 170mg Sodium. Exchanges: 2 1/2 Grain (Starch); 3 1/2 Lean Meat; 1/2 Vegetable; 1 Fat.

SERVING SUGGESTIONS: A nice green salad is all you need.

Serves 6

3 turkey bacon slices
1/2 small green bell pepper, sliced
1/2 small red bell pepper, sliced
1 small onion, chopped
3 cloves garlic, pressed
5 cups chicken broth
1 1/2 cups tomato puree
2 puréed chipotle peppers (OPTIONAL)
1/2 tablespoon cayenne
Salt and pepper, to taste
Hot pepper sauce, to taste
1 pound dry pinto beans, soaked overnight

In a large skillet, cook off the turkey bacon. Then add green and red bell pepper and chopped onion; sauté 5 minutes; add 3 garlic cloves, chicken stock, tomatoes, chipotle peppers, cayenne, salt, pepper and hot pepper sauce to taste; add 1 pounds dry pinto beans. Transfer everything to a crockpot and cook on low 8 hours.

Per Serving: 327 Calories; 3g Fat; 19g Protein; 57g Carbohydrate; 20g Dietary Fiber; 6mg Cholesterol; 2261mg Sodium. Exchanges: 3 Grain(Starch); 1 Lean Meat; 1 1/2 Vegetable; 0 Fat.

Today’s focus is on PUMPKIN

Thanksgiving may be over, but that doesn’t mean our consumption of this super food should be. This gigantic gourd is filled to its stem with beta carotene, alpha carotene, lucopene—all helpful carotenoids to help you with heart health and lower your risk to several chronic diseases.

Here’s a TIP:

You can buy canned pumpkin year round. It’s inexpensive and easy to come by. Add it to your beef stew, hide it in your mac and cheese, make pumpkin bread and pumpkin pie. This superfood is off the hook!

Here’s a TRICK:

Look for 100% pumpkin. Don’t be duped and buy “pumpkin pie filling”. You’ll be getting stuff you don’t want. The pumpkin puree is all that needs to be in the can.

And your RECIPE:

Smashing Pumpkin Soup
(from Saving Dinner by Leanne Ely—Ballantine)
Serves 6

1 onion, chopped
1 tablespoon olive oil
4 cups chicken broth
2 cups pumpkin puree (sometimes called 100% pumpkin NOT PUMPKIN PIE FILLING)
3/4 cup green onions, chopped
1/8 teaspoon nutmeg
1/2 teaspoon curry powder
2 cups milk
Salt and pepper, to taste

In a soup pot, heat oil over medium high heat and saute onions. Cook till very soft and add remaining ingredients, except milk. Cook uncovered for 15 minutes. Add milk and continue to cook (but not boil–it will break) for another 5 minutes.

Per Serving: 131 Calories; 6g Fat; 7g Protein; 13g Carbohydrate; 3g Dietary Fiber; 11mg Cholesterol; 553mg Sodium. Exchanges: 0 Grain (Starch); 1/2 Lean Meat; 1 1/2 Vegetable; 1/2 Non-Fat Milk; 1 Fat.

SERVING SUGGESTIONS: A huge spinach salad and whole grain rolls is all you need.