Recipe: Butternut Squash Soup

Recipe: Butternut Squash Soup

by | Oct 30, 2023

Butternut Squash Soup

Skill Level

Moderate

Time

50 min

Serves

6

Calories

111

Protein

2g

Fat

5.3g

Carbs

16g

Equipment Needed

Ingredients

  • 4 tbsp soft margarine
  • 1/2 cup chopped onion
  • 1/2 cup chopped celery
  • 1 cup chopped carrots
  • 1 cup cubed potatoes
  • 3 cups butternut squash
  • 2 cups low sodium chicken stock
  • salt and freshly ground black pepper to taste

 

Instructions

Step 1

Cut up all the vegetables.

Step 2

Melt the margarine in a large pot.

Step 3

Add the vegetables (onion, celery, carrots, potatoes, and squash) to the pot and cook for 5 minutes.

Step 4

Add chicken stock and bring to a boil.

Step 5

Once boiling, reduce heat to low, cover, and simmer for 40 minutes.

Step 6

Use an immersion blender (like this one), and blend until thick and smooth. If it’s still pretty runny turn up the heat to medium high and evaporate off more liquid until your desired thickness.

Step 7

Season with salt and pepper.

Notes About Recipe

  • You want a thicker consistency to that it has a creamy texture. If you find that it’s not that thick at the end, boil off some of the water or use a starch like cornstarch (1 tbsp at a time) to thicken it up.

Download Recipe

Click here to download a pdf version of this recipe.

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Recipe: Honey Garlic Slow Cooker Meatballs

Recipe: Honey Garlic Slow Cooker Meatballs

by | Oct 28, 2023

Honey Garlic Slow Cooker Meatballs

Level

Easy

Time

35-40 minutes

Recipe Servings

9 (1 Serving = 8 meatballs)

Calories

241

Protein

17g

Fat

12g

Carbs

18g

Ingredients

  • 2 lb meatballs (fully cooked, frozen)
  • 1/3 cup honey
  • 3 Tbsp brown sugar
  • 1/2 cup ketchup
  • 3 Tbsp low sodium soy sauce
  •  Tbsp olive oil
  • 3 cloves garlic, minced
  • Optional: 1/2 Tbsp red pepper flakes

Instructions

Step 1

In a medium bowl, add the honey, brown sugar, soy sauce, ketchup, oil, garlic, and red pepper flakes. Mix well to combine.

Step 2

Pour the frozen meatballs into the basin of slow cooker.

Step 3

Pour the sauce over the meatballs.

Step 4

Cover and cook on HIGH for 2.5-3 hours or LOW for 4-6 hours.

Step 5

Stir occasionally (so sauce doesn’t get caked to the side and/or burn) and serve.

Side Suggestions

Quick options:

  • 1/2 to 1/3 bagged salad
  • 1/2 to 1/3 package Uncle Ben’s Rice

 

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4 Reasons Why You Should Be Having Fish Weekly

4 Reasons Why You Should Be Having Fish Weekly

by | Oct 24, 2023

Are you consuming fish on a regular basis? If not, read the post below to find out why you should start.

1. Lowers risk of heart disease

In one particular study, It was found that eating one to two servings of fish per week, “reduces risk of coronary death by 36%…and total mortality by 17%.”

Another study found that in men ages 40 to 59, eating meals containing fish once or twice per week reduced their risk of dying from a heart attack by 50%.

2. Reduces inflammation

Inflammation in the body can damage blood vessels and lead to heart disease, eating fish can help reduce this risk.

3. Can lower blood pressure

Eating fish has been shown to have a moderate effect on helping lower blood pressure.

4. Reduce risk of memory loss

Studies show that eating fish as part of a regular diet seem to reduce the risk of Alzheimer’s disease.

  • Of note: fish oil supplements didn’t seem to have a significant effect on limiting Alzheimer’s.

This means you need to eat fish for this benefit, which also likely suggests there are other factors at play.

Omega-3 Fatty Acids

Much of these benefits are largely attributed to something in fish called Omega-3 fatty acids. They help heart health by decreasing triglycerides, reduce blood clotting, and lower blood pressure slightly.

How often?

Most studies indicate that two servings of fish per week is where the most benefit is seen, particularly fish that’s rich in omega-3 fatty acids. A serving size is 4 ounces, or about the size of a deck of cards.

What kinds of fish?

Good omega-3-rich fish options include:

  • Salmon
  • Sardine
  • Atlantic mackerel
  • Cod
  • Herring
  • Lake trout
  • Canned, light tuna

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Recipe: Pasta, Meat, and Vegetable Casserole

Recipe: Pasta, Meat, and Vegetable Casserole

by | Oct 24, 2023

Pasta, Meat, and Vegetable Casserole

Level

Easy

Time

35-40 minutes

Serves

4

Calories

287

Protein

21g

Fat

8g

Carbs

36g

Ingredients

  • 0.5 lb (225g/~8 oz./1 cup) meat (eg. chopped up chicken/turkey/beef, 1.5 can of flaked tuna)
  • 310 ml (10.5 oz can) cream of: corn, potato, broccoli, or mushroom
  • ½ cup 1% milk
  • 1 1/2 cup whole wheat noodles (any kind)
  • 1 cup vegetables (can be fresh or frozen (eg. peas, peas & carrots, broccoli, or other – get creative)
  • 1/4 cup bread crumbs

Optional:

  • ¼ cup parmesan cheese

 

Instructions

Step 1

Preheat the oven to 350°F.

Step 2

Boil water and add noodles, cook until they are tender (8-10 minutes).

Step 3

When the noodles are tender (soft and not crunchy), drain and set aside.

Step 4

In a bowl: combine the soup with the milk. Mix. To this mixture add the meat, noodles, and vegetables. Mix. Transfer the mixture into a casserole dish, top with a layer of bread crumbs (roughly ¼ cup). Bake for 20-25 minutes.

Step 5

Optional step: at the end, sprinkle layer of parmesan cheese and cook until brown (roughly 5 minutes).

 

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Recipe: Slow Cooker Salsa Chicken

Recipe: Slow Cooker Salsa Chicken

by | Sep 22, 2023

Slow Cooker Salsa Chicken

Level

Easy

Time

3-8 hours

Serves

4

Calories

347

Protein

59g

Fat

7g

Carbs

11g

Fibre

3g

Ingredients

  • 1 kilogram fresh or frozen Chicken Breast (boneless, skinless)
  • 2 cups salsa
  • 1 Tbsp. garlic powder
  • 2 tsp. Oregano

Instructions

Step 1

Place chicken breasts (frozen or fresh) in the slow cooker (will fit in a 4 quart size, the smaller slower cooker size), season with garlic powder, oregano, and cover with salsa. Cover with lid and cook:

  • If fresh: high for 3 hours, low for 5 hours
  • If frozen; high for 4-5 hours, low for 6-8 hours

Step 2

Remove lid and shred the chicken breasts using two forks. Stir and let the shredded chicken marinate in the salsa for another 10 minutes or more.

Step 3

Remove from the slow cooker and enjoy.

Notes About Recipe

  • It can be beneficial to use frozen chicken breast and prep this recipe before going to bed to have it ready when you wake up in the morning

Side Suggestions

Quick options:

  • 1/2 to 1/3 bagged salad
  • 1/2 to 1/3 package Uncle Ben’s Rice

Download Recipe

Click here to download a pdf version of this recipe.

 

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