Sweet Potato Pumpkin Soup

Sweet Potato Pumpkin Soup

Prep time: 15 minutes
Cooking time: 30 minutes
Makes: 8 cups
Serving Size 1 cup

Ingredients

1 teaspoon vegetable oil
1 cup chopped onion
1 teaspoon ground ginger
1⁄2 teaspoon curry powder
1⁄4 teaspoon ground cumin
1⁄4 teaspoon ground nutmeg
2 cloves garlic, minced or 1/2 teaspoon garlic powder
2 cups sweet potato, peeled and cubed
2 cups low-sodium, fat free chicken broth or vegetable broth (see Notes)
1 1⁄2 cups water
1 can (15-ounce) pumpkin
1 cup non-fat or 1% milk
3 Tablespoons reduced fat sour cream

Directions

1. Heat oil in large pot over medium-high heat.
2. Add onion and sauté for 3 minutes.
3. Add ginger, curry, cumin, nutmeg, and garlic and cook for 1 minute.
4. Stir in the sweet potato, broth, water, and pumpkin and bring to a boil. Reduce heat and simmer for 15 to 20 minutes, or until the sweet potato is soft, stirring constantly.
5. Stir in the milk until heated through (don’t boil).
6. Ladle into bowls and top with 1/2 tablespoon low-fat sour cream.
7. Refrigerate leftovers within 2 hours.

Notes

• Broth can be canned or made using bouillon. For each cup of broth use 1 cup very hot water and 1 teaspoon or 1 cube bouillon.

Curried Pumpkin Soup

Curried Pumpkin Soup

Prep time: 10 minutes
Cooking time: 30 minutes
Makes: 6 cups
Serving Size 3/4 cup

Ingredients

1⁄2 pound fresh mushrooms, sliced
1⁄2 cup chopped onion
2 Tablespoons margarine
2 Tablespoons all-purpose flour
1 teaspoon curry powder
3 cups vegetable broth (see Notes)
1 can (15 ounces) solid-pack pumpkin
1 can (12 ounces) evaporated milk
1 Tablespoon honey
1⁄2 teaspoon salt
1⁄4 teaspoon pepper
1⁄4 teaspoon ground nutmeg
fresh or frozen chives (optional)

Directions

1. In 4 quart (or larger) saucepan, sauté the mushrooms and onion in margarine until tender. Stir in the flour and curry powder until blended. Gradually add the broth.
2. Bring to a boil; cook and stir for 2 minutes or until thickened.
3. Add the pumpkin, milk, honey, salt, pepper, and nutmeg; heat through.
4. Garnish with chives if desired.
5. Refrigerate leftovers within 2 hours.

Notes

• Broth can be canned or made using bouillon. For each cup of broth use 1 cup very hot water and 1 teaspoon or 1 cube bouillon.
• Try substituting cooked winter squash or cooked pumpkin for canned pumpkin. Mash and measure out 2 cups for soup.
• Honey is not recommended for children under 1 year old.

Chinese Spicy Noodles

Chinese Spicy Noodles

Prep time: 15 minutes
Cooking time: 30 minutes
Makes: 10 cups
Serving Size 1 cup

Ingredients

1 package (16 ounces) spaghetti, uncooked
2 Tablespoons oil
1 medium onion, finely diced (about 1 cup )
6 cloves minced garlic or 1 1/2 teaspoon of garlic powder
2 Tablespoons curry powder
1 Tablespoon chili paste
2 Tablespoons soy sauce
2 cups shredded cabbage (1/3 head)
1 cup shredded carrot
1 cup shredded zucchini
6 green onions, thinly sliced
2 large tomatoes, coarsely diced
1⁄4 cup honey
1⁄2 cup peanuts
lime wedges

Directions

1. Boil water in a large pot; add spaghetti and cook until tender, about 10 minutes.
2. Heat oil in a skillet over medium heat (300 degrees in an electric skillet). Add onion and sauté about 4 minutes.
3. Stir in garlic, curry powder, chili paste, and soy sauce. Mix well.
4. Stir in cabbage, carrot, and zucchini and cook, stirring, 3 to 5 minutes.
5. Stir in green onions and tomatoes; continue to cook another 2 minutes.
6. Drain pasta and mix in vegetables. Add honey and toss.
7. Top with peanuts and serve with lime wedges.
8. Refrigerate leftovers within 2 hours

Notes

• Try adding 2 tablespoons peanut butter to increase protein.
• Try whole wheat spaghetti.
• To avoid peanuts or peanut butter, try sunflower seeds or sunflower seed butter.
• Honey is not recommended for children under 1 year old.

West African Peanut Soup

West African Peanut Soup

Prep time: 10 minutes
Cooking time: 20 minutes
Makes: 8 servings
Serving Size 1 cup

Ingredients

2⁄3 cup onion, diced
1 Tablespoon toasted sesame oil
1 clove garlic, minced or 1/4 teaspoon garlic powder
1 cup cooked skinless chicken breast, diced
1 1⁄2 teaspoons curry powder
1⁄2 teaspoon pepper
1⁄2 teaspoon crushed red pepper flakes
3 cups reduced sodium fat-free chicken broth (see Notes)
1 can (6 ounces) tomato paste
2 cans (14 1/2 ounces) stewed tomatoes, unsalted
6 Tablespoons reduced-fat peanut butter

Directions

1. In a large pot saute onion in sesame oil until translucent; add garlic and chicken and stir to heat through.
2. Add seasonings and saute 1 minute longer.
3. Add broth, tomato paste, tomatoes, and peanut butter. Stir until well combined.
4. Heat over medium heat until hot but not boiling. Serve immediately.
5. Refrigerate leftovers within 2 hours.

Notes

• Broth can be canned or made using bouillon. For each cup of broth use 1 cup very hot water and 1 teaspoon or 1 cube bouillon.
• For more peanut flavor, add chopped peanuts.
• To avoid peanuts or peanut butter, try sunflower seeds or sunflower seed butter.