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Recipe - Roasted Butternut Squash & Apple Soup

We are nearing the last of the cold days of winter but there is still time to warm up with some healthy homemade Butternut Squash soup.  Enjoy!

1 large sweet onion, chopped (1/2 cup)

1 butternut squash (2 lb), peeled, cubed

3   chicken bouillon cubes

7 cups water

4 celery rib sliced

4 cloves garlic

1/4 teaspoon medium curry powder

1/8 teaspoon cayenne pepper

2 peeled, chopped granny smith apples

1  scoop light herb & garlic cream cheese

 

Directions

Heat the oven to 400 degrees F.

1. Slice the squash in half long ways and scoop out the seeds. Place the squash cut side down on a baking sheet. If you line the baking sheet with foil or parchment paper the clean up will be easier.
2. Bake for 30 – 45 minutes or until the thick part of the squash can easily be pierced with a fork. Let cool then scoop out the pulp into slow cooker
3. In large pot, dissolve bouillon cubes in 7 cups hot water
4. In slow cooker, mix onion and remaining ingredients except cream cheese and pour in chicken stock
5. Cover; cook on Low heat setting 5 hours.
6. In blender or food processor, place one-third to one-half of mixture at a time. Cover; blend on high speed until smooth. Return mixture to slow cooker. Stir in cream cheese. Cover; cook on Low heat setting about 30 minutes longer or until cheese is melted, stirring with wire whisk until smooth.

Tips

Use a wire whisk to stir the soup after you add the cream cheese so the soup has a smooth consistency.

Recipe - Chicken Spinach Stuffed Cannelloni

A little improvision on a stuffed pasta recipe.  With no pasta shells available I went with Cannelloni but I would recommend you save yourself the time and use pasta shells.  If you do use Cannelloni, cook at 375 for approx 30-40 min (until noodles are tender).  Enjoy!

What You Need
1 roast chicken (remove skin) or 2 cooked chicken breasts chopped
1 container (16 oz.) 2% Milkfat Low Fat Cottage Cheese
1 pkg (400g) steamed chopped spinach
1 cup grated skim mozzerella cheese, divided
¼ cup parmesan cheese
20 jumbo pasta shells, cooked, drained
1 jar (24 oz.) spaghetti sauce
1 tomatoe, chopped

Make It
HEAT oven to 400°F.
MIX cottage cheese, spinach, 1/2 cup mozzerella, parmesan and chicken; spoon into shells.
MIX sauce and tomatoe; spoon half into 13x9-inch baking dish. Add filled shells; top with remaining sauce. Cover with tinfoil.
BAKE 25 min. or until heated through. Top with remaining mozzarella; bake, uncovered, 2 min. or until melted.

Recipe - Protein Bars - Oxygen Recipe

Courtesy of Oxygen Magazine

No-Bake Protein Bars
Ready in 40 minutes • Makes 6 servings

• 2 cups quick cook oats
• 1/2 cup natural peanut butter
• 4 scoops vanilla protein powder
• 1 tbsp ground flaxseed
• 1/2 cup water

1. Line a loaf dish with parchment paper.
2. Using clean hands, kneed all ingredients in a large prep bowl.
3. Spread dough into dish or pan, pressing down to flatten. Use a spatula smooth out the surface. Freeze for 30 minutes. Cut into six large bars. Serve and refrigerate the rest.

Optional ingredients:

• 1 tsp cocoa powder (add it in the mix)
• dried fruit
• raw maple syrup or honey (drizzle on top of pressed dough you put it in the freezer)

Nutrients per serving: Calories: 310, Total Fats: 13 g, Saturated Fat: 2 g, Trans Fat: 0 g, Cholesterol: 25 mg, Sodium: 30 mg, Total Carbohydrates: 28 g, Dietary Fiber: 5 g, Sugars: 5 g, Protein: 22 g, Iron: 2

Helen Vong - Nutrition Editor

I like to add a drizzle of honey, sliced almonds and some mixed dried fruit

Recipe - Homemade Chicken Pot Pie

We are strong believers in making as many meals at home, from fresh ingredients, as possible.  It isn't always easy to start from scratch but the benefits are huge.  Try to make a list on Sunday of your meals for the week, prepare a grocery list and have what you need on hand.  Easy access is one of the biggest excuses for reaching for a chemical ridden, high fat, high sugar and/or high sodium snack.  There are always better alternatives and it starts with thinking about what you are putting into your body and knowing what ingredients are put in your food.  Cooking your meals at home instead of eating out is one of the first steps towards a healthier you.  What appears to be a healthy salad can be worse for you than a fast food burger.  Your diet is a huge component in attaining the results you want to see and feel as well as the energy you need to get through your workouts.  To help practice what we preach, we'd like to share some of our own recipes as well as some gems that have been shared with us. Here is one of my personal favs:

Homemade Chicken Pot Pie

Skinless Roasted Chicken or 2-3 chicken breasts cooked and cubed
1 can low sodium cream of chicken soup
1 can cream of potato soup
1 medium onion - chopped
2-3 cups mixed vegetables (fresh or frozen)
1/2 cup cheddar cheese
pinch of paprika
pie crust (we prefer Pillsbury)

Pre-heat oven 400 degrees
Place base pie crust in pie dish
Steam onions and mixed veggies in saucepan on med-high until tender and vibrant colour
Mix vegetables and chicken in a medium bowl
Spoon vegetable/chicken mixture into pie dish
Mix canned soup and paprika lightly
Spread the soup mixture on top evenly right to the edges
Sprinkle cheese on top
Roll top pie crust and pinch edges of crust together
Cut four slits on the top of the pie
Place on baking sheet and slide in oven for 20-30 minutes (until edges of crust are browned)