Today’s focus is on KIWI.

That fuzzy little brown fruit from Down Under is also called a Chinese Gooseberry. Packed with fiber, vitamin C and potassium, this wonderful fruit is available year ‘round.

Here’s today’s TRICK:

To ripen a kiwi, leave it out (away from sunlight) on the counter and allow it ripen by itself. If you need it riper faster, put it in a brown paper bag with a banana.

Here’s a TIP:

If you’re looking for a good natural tenderizer for a tough cut of beef, use kiwi! The enzymes in kiwi that cause it to not be a good addin for gelatin desserts make it a natural as a meat tenderizer. Add some garlic, ginger and soy sauce and you’ve got an instant marinade!

And your RECIPE (from Body Clutter Menu-Mailer)

Breakfast Fruit Salad
Serves 2-4

Mix together:  1 sliced apple, 1 sliced pear, 1 peeled and sliced kiwi, 1 cup halved grapes, 1 cup sliced strawberries, 1/4 cup raw cashews.  Sprinkle with juice of 1/2 a lemon.

Today’s focus is on How To Cut An Onion

Onions are foundational for a lot of my recipes. Knowing HOW to properly and safely chop an onion will absolutely help you get your dinner on the table quicker! The way I do it is easier, safer and faster. Yes, you will be seeing this very soon on youtube when I demonstrate it!!

And here’s a TIP:

Wash your onion (yes, even with the skin on, always wash ALL produce)

Cut off the end with the swirly paper top (that’s considered “the end). Don’t cut off the root end though, that holds the onion together. Now cut the onion lengthwise so that you have half a root end on each half. Take the skin off in one fell swoop. Place the onion half flat side down on the cutting board. Now take your knife and make perpendicular cuts to the onion half, about 1/8th of an inch apart. Using one hand that isn’t holding the knife, make a claw with your fingers so they’re not vulnerable to the knife. Now slice thru like you’re slicing the onion. The perpendicular cuts will automatically “dice” your onion for you!

Here’s today’s TRICK:

A cooking school in Washington state suggested putting a tablespoon of vinegar on your cutting board to cut the tears. Never tried it, but sounds like a great idea!

And your RECIPE:

Winter Squash Soup
Serves 4

1 onion, chopped
1 tablespoon butter
2 tablespoons olive oil
3 cups winter squash, peeled and cubed
2 cups chicken broth
1/2 teaspoon thyme
1/8 teaspoon cayenne pepper
1/2 pound low fat cream cheese
Salt and pepper to taste

In a large sauce pan, heat oil and butter together over medium high heat and saute the onion. Add squash, broth, thyme and cayenne pepper. Bring to a boil, lower heat and allow to simmer. Cook 20 minutes or until squash is tender.

In a blender, puree squash with cream cheese in batches until smooth. Return to saucepan and heat through, but don’t boil.

Per Serving: 295 Calories; 14g Fat; 10g Protein; 12g Carbohydrate; 2g Dietary Fiber; 51mg Cholesterol; 642mg Sodium.  Exchanges: 1/2 Grain(Starch); 1 Lean Meat; 1/2 Vegetable; 1 1/2 Fat.

LC SERVING SUGGESTIONS: Serve with a big spinach salad

SERVING SUGGESTIONS: Add whole wheat dinner rolls.

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.

Today’s focus is on Soup (Part 2)
How can you not like soup? Soup is good food, great food even. The way I make soup, it’s definitely not a first course, it’s the main event! Soup is budget-friendly and simple to make…no need to use canned stuff. You just need some help to make it!

Here’s a TIP:
You can get more than your day’s allotment of veggies if you eat soup. Soup is the perfect delicious vehicle for eating a low calorie, veggie rich meal! Leftover veggies from last night’s meal can magically transform themselves into soup with a little chicken broth, some milk and a blender..ta da, last night’s broccoli is now cream of broccoli soup!

Here’s a TRICK:
I’m a sucker for thick soup, but don’t like the calories and fat for heavy, cream soups. So I use my blender to my advantage and puree some or all of my soup to thicken it up (even the clear soups benefit from this technique, offering your watery soup a little more body, yum!!) Here’s another trick; use half and half instead of heavy cream for creamy soups. It’s still rich, but way less fat and very creamy.

And your RECIPE:
Double Potato Soup
Serves 6

2 sweet potatoes, peeled and cubed
2 russet potatoes, peeled and cubed
2 onions, chopped
3 cloves garlic, pressed
1 teaspoon thyme
1/8 teaspoon cayenne pepper
2 (15 oz.) cans chicken broth
1 cup half and half
Salt and pepper to taste
1 tablespoon olive oil

In a soup pot, heat olive oil over medium high heat. Add onion and cook till translucent. Add sweet potatoes, potatoes and garlic and cook another two minutes. Add the chickem broth, thyme and cayenne pepper and bring to a boil. Reduce heat and simmer covered until the potatoes are tender; about 10 to 15 minutes.

Use a potato masher and squish the lumps in the soup as best you can. This soup is better not processed in a blender as it is heartier this way, however, if you prefer it smoother, go ahead and blend away. Just remember to process it in batches or it’ll get all over the ceiling.

Heat soup to a simmer, salt and pepper to taste and add half and half and warm till hot, but don’t boil or it will break.

Per Serving: 220 Calories; 12g Fat; 6g Protein; 23g Carbohydrate; 2g Dietary Fiber; 30mg Cholesterol; 296mg Sodium. Exchanges: 1 Grain (Starch); 0 Lean Meat; 1/2 Vegetable; 1/2 Non-Fat Milk; 2 1/2 Fat.

SERVING SUGGESTION: Spinach salad and some whole grain rolls.

Today’s focus is on BLACK BEANS

High in magnesium, iron, potassium and folate, black beans are also off the hook sources of protein and fiber. Eating black beans will help lower your overall cholesterol, especially the LDL levels (the bad cholesterol). And this bean is known for its antioxidant prowess as well as its ability to moderate insulin resistence. Who knew?

Here’s a TIP:
If you’re buying canned black beans and are concerned about sodium, check out the organic canned bean brands. Generally, they have much less sodium in them then conventional brands.

Here’s today’s TRICK:
Cold soak your beans overnight rather than do the quick soak method. This draws off less of the folate and other water-soluble nutrients. After you’ve soaked your beans, you can freeze them and then you’ll have presoaked beans always on hand!

And your RECIPE:
Mexican Casserole
Serves 6

8 ounces penne or mostaccioli, uncooked
1/2 pound lean ground beef
1 tablespoon vegetable oil
1 small onion, chopped
1 small green bell pepper, chopped
1 (27 1/2 oz.) jar spaghetti sauce, your favorite
1 (14 oz.) can black beans, drained and rinsed
1/3 cup water
1 (4 oz.) can chopped green chilies, drained
1/2 (.75 oz.) package reduced sodium taco seasoning mix (if available or use regular
1/2 cup low fat Monterey Jack cheese (2 oz.)

Cook pasta according to package directions and drain.

In a skillet, brown your beef and drain well, blotting with paper towels to pick up the extra grease. Meanwhile, in large saucepan over medium heat, heat oil; add onion and red pepper.

Cook 5 minutes, stirring occasionally, or until tender. Add cooked beef to onion/pepper mixture, mixing well.

Add remaining ingredients except cheese; heat to boiling. Reduce heat; cook, uncovered, stirring occasionally, 15 minutes.

Toss hot pasta and one-half sauce. Spoon remaining sauce over top; sprinkle with cheese.

Per Serving: 326 Calories; 14g Fat; 14g Protein; 58g Carbohydrate; 8g Dietary Fiber; 3mg Cholesterol; 994mg Sodium. Exchanges: 3 1/2 Grain (Starch); 1/2 Lean Meat; 1/2 Vegetable; 1/2 Fat.