Fall is here and many of the seasonal vegetables and grains have appeared at our local farmers market. Seasonal favorites include: Apples, beets, buckwheat, carrots, corn, cranberries, dried beans, oats, pears, pumpkin, spinach, sweet potatoes and winter squash.
Cooler weather is approaching and soup appears on the menu. Here are 2 of my favorites;
Vegetarian Chili (4 cups)
1-15 ounce can diced tomatoes
1 tablespoon olive oil
2 mini sweet peppers, diced
1 small onion, diced
2 teaspoon cumin
2 teaspoon coriander
1 1/2 cup black beans, cooked and drained (1/2 cup dry)
1 1/2 cup corn
Sauté peppers and onions in olive
oil for a few minutes. Add tomatoes, cumin and coriander. Bring to a
simmer. Add beans and corn and simmer for 20-30 minutes.
Pumpkin and Goat Cheese Soup (6 Cups)
Roast pumpkin.
1 pie pumpkin, Hubbard or butternut squash.
Remove seeds and peel. Cut in
smaller pieces.
In a large saucepan, sauté onion, fennel and celery in olive oil 3 minutes.
1 small onion, diced
2 tablespoon fennel, diced
2 tablespoon celery stalks and leaves, diced
2 tablespoon olive oil
Stir in curry powder and sauté 1 minute.
1 tablespoon curry powder
Add ginger, orange juice, zest and stock.
1 tablespoon fresh ginger, grated
¼ cup orange juice
3 cups vegetable stock.
Add roasted pumpkin. Bring to
a boil, then lower heat and simmer 30 minutes.
Carefully blend. Add goat cheese at end. Return to saucepan.
Add salt and evaporated milk.
4 ounce goat cheese
1/2 cup evaporated skim milk
1/4 teaspoon salt
Simmer until hot but not boiling.
Soups are a great way to increase fiber and fluids in the diet. Fiber, which is only found in plants, promotes regular digestion and helps prevent chronic conditions. One can increase by eating more fruits, vegetables, whole grains, legumes, nuts and seeds.Fluids help fiber move through the digestive system. When increasing fiber, increase fluid.
