Caleb's Curry Squash and Bean Soup

Our oldest son is an inventive cook, as well as a fine brew master.  His sense of flavor and texture combinations rivals that of any chef I know.  He created this soup and shared the basic recipe with me. I made it last week and found it to be incredibly easy, nutritious and delicious!  

Ingredients:
1 Tablespoon coconut oil
1 small yellow onion, chopped  (about 1/2 cup)
1 garlic clove, minced
4 cups cubed (1"cubes) peeled butternut squash
4 cups vegetable broth
1-15 oz. can drained and rinsed white beans  (or 1 1/2 cup cooked white beans)
1 teaspoon curry powder (use more if you like it spicier)
few sprinkles of crushed red pepper flakes (optional)


Preparation:
Saute onion, garlic and squash cubes in the coconut oil about 5 minutes, until onion is tender.   Add the vegetable broth, the white beans and and the curry powder . Simmer until the squash is very tender.  Puree with an immersion stick or blender.   Add a few sprinkles of crushed red pepper flakes if you want to kick up the Pzazz factor just a bit.  I put a few small dollops of plain yogurt on the top of the soup which was just the right compliment to the curry flavor.


Nutrition:
Servings per recipe: 6
Serving Size: 1 cup
Calories: 136
Total Fat:  2 g
Cholesterol: 0 mg                              
Sodium: 235 mg
Total Carbs: 27 g
Dietary Fiber: 8 g
Protein:  5 g

Red Lentil and Squash Soup by Anna Thomas

Once again, Anna Thomas has captured my appetite with this exquisite soup.  My family also raved about this soup that combines red lentils and butternut squash.  Lentils come in brown, green and red.  The typical red lentils found in most stores are actually pink and turn golden when they are cooked.  They tend to be the nuttiest and tastiest of all the lentils for my taste, and they cook in about 20 - 30 minutes.  They can become mushy if overcooked, but that is what makes them perfect for Indian dals, as well as my dietary needs.  I promise you won't be disappointed by this wonderful soup.  It is included in Anna Thomas' cookbook, Love Soup. If you click on that link, you can learn more about that cookbook and watch a video of Anna Thomas making a roasted root vegetable and squash soup.  I haven't tried it yet, but plan to do so soon because it looks delicious!  To purchase her cookbook, see her website at Anna Thomas. 

For my followers who have wondered why there haven't been any posts recently, I had open surgery to remove my gall bladder on February 15.  The monthly injection of Sandostatin Lar that I receive to stall the growth of the neurodendocrine tumor on the head of my pancreas also destroys the gall bladder eventually, so that is why it had to be removed .  The surgery was deemed a "risky" procedure because of complications resulting from my first surgery in 1998, as well as the CyberKnife stereotactic radiosurgery I received in 2005 for the second tumor. But a highly competent surgeon safely removed my gallbladder.  Additionally, he was performed a duodenojejunostomy, which created a bi-pass around the area in my duodenum that was compressed by the tumor.   It was this stricture that caused me to eat pureed foods for the past 3 - 4 years.  So this new bi-pass will allow me to eat more solid foods.  Amazing!!!  My surgeon said I have progressed from "pureed baby food" to "toddler food."   As I heal from the surgery, I am still eating primarily pureed food, with slow additions of more solids, as my confidence grows.  

Be assured I will continue to post new recipes for healthy pureed foods on this blog!  I have heard from many of you via email that this resource has been valuable for your needs and I want to continue to support you in this way.  Besides, the recipes are hopefully good enough that even those who do not need pureed foods will find Pzazz-filled recipes to add to your repertoire here!  This recipe certainly fits that criteria.  

Ingredients:

1 generous cup dried red lentils
1 tsp. sea salt
1 small butternut squash
2 medium yellow onions, chopped                
1 1/2 Tbs coconut oil
1 small garnet red yam
2 Tbs. minced fresh ginger
1 Tbs. cumin seeds, toasted and ground 

         (or 1/4 tsp dried ground cumin)
1 tsp. turmeric
1/4 - 1/2 tsp. red pepper flakes, plus more to taste
4 - 5 cups light vegetable broth
2 - 3 Tbs fresh lemon juice, plus more to taste

Preparation:

Preheat oven to 375 degrees.

Cut the squash in half, seed it, and put the halves cut side down on a baking sheet. Roast the squash in the hot oven for 45 minutes, or until it is soft.  When the squash is tender, scoop it out of its skin- you should have about 2 1/2 cups of cooked squash.

While the squash is cooking, saute the chopped onions in the oil with a pinch of salt over medium heat, stirring often, until they are soft and turning golden brown, 20 - 30 minutes. 

Rinse the lentils and combine them in a soup pot with 4 cups of water and 1 teaspoon salt. Bring to a boil, lower the heat, and boil gently for about 20 minutes, skimming off any foam that rises to the top.

Peel and dice the yam. 

When the lentils are just tender, add the sauteed onions, diced yam, minced ginger, cumin, turmeric, red pepper flakes, and 4 cups vegetable broth. Simmer everything together, covered, for another 25 minutes. Then add the cooked squash to the soup. Cook until everything is soft.  Add another cup of vegetable broth if the soup seems too thick.

You can stir up the soup and leave it this way, with a rough, rustic texture.  Or, if you want or need a smooth soup, remove it from the heat, let it cool slightly, then puree in a blender, in batches, or with an immersion blender.  

Return the soup to the pot and bring it back to a simmer.  Stir in the lemon juice a little at a time, tasting as you go.  Correct the seasoning with more salt as needed.  This is also the time when you might decide to amp up the red pepper a bit, if you like a spicier soup.  I did not add the lemon juice and it was tasty even without it.

Optional garnishes as suggested by Anna Thomas:
fruity green olive oil
chile salsa

sour cream                                                        
croutons
fresh white cheese                                                      


Nutrition per serving:
Servings per recipe: 10
Serving Size: 1 cup                    
Calories: 150
Total Fat: 3 g
Cholesterol: 0 mg
Sodium: 548 mg
(this could be reduced by using a low-sodium vegetable broth)
Total Carbs: 26 g
Dietary Fiber: 5 g
Protein: 7 g

Broccoli Soup: Pureed and Simple

This is my adaptation of a recipe I found at Eating Well.  I made it about a year ago, but never took the time to post it. The original recipe used half-n-half but I omitted that and the soup was still great without it.   It is quick and easy to prepare and packed with nutrients.  Broccoli is one of those great super-foods that is rich in cancer-fighting vitamins and phytochemicals.  Super-Pzazz!

Ingredients:
1 Tablespoon coconut oil
1 Tablespoon olive oil
1 medium onion, chopped
1 stalk celery, chopped
2 cloves garlic, minced
1 - 2 teaspoons chopped fresh thyme or parsley
8 cups chopped broccoli (stems and florets)
2 cups water
4 cups reduced-sodium vegetable broth
1/2 teaspoon sea salt
Freshly ground pepper to taste

Preparation:
1.  Heat oil in a Dutch oven over medium heat until the coconut oil melts. Add onion and celery, cook, stirring occasionally, until softened, 4 - 6 minutes.  Add garlic and thyme (or parsley); cook, stirring until fragrant, about 10 seconds.
2.  Stir in broccoli. Add water and broth; bring to a lively simmer over high heat.  Reduce heat to maintain the simmer and cook until very tender, about 8 minutes.
3.  Puree the soup in batches in the blender or with an immersion stick until smooth.  Stir in salt and pepper. If you want it more heavily seasoned, you can put in additional dried thyme and/or parsley.

Nutrition:
Servings per recipe: 8
Serving Size: 1 cup
Calories: 69
Total Fat: 4 g
Cholesterol: 4 mg
Sodium: 458 mg
Total Carbs: 7 g
Dietary Fiber: 3 g
Protein: 4 g

Mustard Dill Sauce

This is an excellent sauce to put on any fish, but it was particularly tasty on the Tuna-Salmon Loaf made by Tahirih for me. Tahirih remembered having a mustard-dill sauce on salmon many years ago, so I looked on-line to find a similar recipe and this is what I found and adapted to meet my needs. Delicious!   I used it on salmon loaf and turkey loaf, both made by very gracious friends in the last month.  Pzazz is having gracious, giving friends in time of need.  Thank you dear ones!

And yes, here are more flower photos from my garden last year.   Time to start dreaming of the perennials blooming again, surprising us with their persistence, resilience and joy. 


Ingredients:
1/2 cup fat-free plain yogurt

Garden Iris, 2012

1/4 cup Dijon mustard

1 Tablespoon Splenda                                                 

      (original recipe used honey)
1/4 cup fresh lemon juice
1 teaspoon dry dill weed

Preparation:
Mix all ingredients together and chill for about 30 minutes before serving. It can be warmed slightly to put on warm fish. 


Nutrition per serving:
Servings per recipe: 12
Serving Size: 4 teaspoons
Calories: 11
Total Fat: 0 g
Cholesterol: 0 mg
Sodium: 121 mg
Total Carbs: 1 g
Dietary Fiber: 0 g
Protein: 0 g

Tuna Salmon Loaf

This is my "makeover" for a recipe I found on SparkPeople. Try this recipe as is or add your favorite herbs.

My friend, Tahirih,  made this for me last weekend. She suggested putting a mustard-dill sauce on top. I found a recipe for a sauce that worked well for me and complimented the salmon-tuna loaf with the right amount of Pzazz! The sauce is a separate blog post and is not included in the nutritional analysis for this tuna-salmon loaf.  

I didn't take a photo of this high protein entree.  But, on this frigid day in Duluth,  I thought you might enjoy this photo of the yellow lady slippers from my garden last spring. It is a reminder that, indeed, spring is eternal and will grace our days with its hope and joy again.    

Yellow Lady Slippers in my garden, 2012

Ingredients:
1 15 oz. can pink or red Salmon, undrained *

1  5 oz. can albacore tuna in water, drained
1 medium egg and 2 egg whites  
1 clove of garlic, finely minced
2 Tablespoons lemon juice
1 Tablespoon olive oil
1 Tablespoon dried parsley
1 Tablespoon dried chives
1/2 cup rolled oats (quick or regular, but not instant)
1/8 teaspoon Savory seasoning 
1/8 teaspoon black pepper, more or less according to taste

* I leave the skin and bones in to get the benefit of the Omega-3s and such in the skin and the more bio-available calcium in the bones. If you thoroughly mash the canned salmon in its juice, or run it through a food processor, you'll never know they're there.

Preparation:
Spray a 8 x 8" pan or a 1 quart casserole with PAM or similar no fat cooking spray or lightly oil it. Or you can use Tahirih's clever idea of putting equal portions into 8 muffin tins so each piece is a cute little round.  Pzazz for sure!

Turn oven on to 350° .

Mix all ingredients thoroughly in a large bowl. Press into prepared tins or dish.

Bake for 25-35 minutes or until edges are golden brown. 


Nutrition per serving:  
Servings per recipe: 8                                                
Serving Size: 1 piece
Calories: 170
Total Fat: 6 g
Cholesterol: 66 mg
Sodium: 199 mg
Total Carbs: 3g
Dietary Fiber: 0 g
Protein: 24 g

Salmon Loaf

This is a recipe I adapted from The Dysphagia Cookbook., by Elayne Achilles.  The original recipe used 2 tablespoons butter, and I experimented with other oils but it just didn't work as well, so I finally decided on 1 tablespoon of butter and that worked well for me.  Salmon is especially high in healthy polunsaturated fats called omega-3s and seem to be tolerated by my digestive system without too much duress.  

Sorry, no photo of this delightful high-protein entree that fits my criteria of being able to squeeze through a tube of toothpaste in order to minimize digestive tract blockages.    My health challenges continue to force me to use my energy on only the essentials.  It has been enormously helpful to have these recipes available for friends to make for me during this difficult time. Thanks to my "Helping Hands"!


Ingredients:
1/4 cup Egg Beaters

1/3 cup crushed cracker crumbs or dry bread crumbs
1 tablespoon Dijon mustard
Juice of 1/2 lemon
Dash cayenne pepper
1/2 teaspoon sage
1/4 teaspoon turmeric
1/4 teaspoon onion powder
1 Tablespoon butter, melted
1 15-oz, can red or pink salmon

Preparation:
Preheat oven to 350 degrees. In a medium mixing bowl, beat the Egg Beaters. Add the breadcrumbs, lemon juice, mustard, cayenne, turmeric, onion powder, and sage. Add the melted butter and salmon and mix very well. Press into a 5 x 7 glass baking pan and bake for about 30 minutes. Cool slightly. Remove from the pan and cut into 6 pieces. 

This recipe can also be doubled easily and individual pieces frozen for later use.  Use a 9 x 13 baking pan when making a double batch.  

Nutrition per serving:
Servings per recipe: 6 (for single batch) 
Serving Size: 1 piece
Calories: 156
Total Fat: 8 g
Cholesterol:40   mg
Sodium: 537  mg
Total Carbs: 5 g
Dietary Fiber: 0 
Protein: 15 g 

Home from the Hospital

Lake Superior Shore Jan. 2012 

For my followers who have been wondering why there have not been any recent posts, I was in the hospital from December 31, 2012, through January 8, 2013.  I am home now and hope to post some new recipes soon.   

When asked how I am, my response is "grateful".  Incredibly grateful.  Grateful to be home; grateful for Julie for her comfort, love and calming presence; grateful for my husband who supports and loves me no matter what circumstances this cancer bring into our lives; grateful to special nurses who made my stay at the hospital more pleasant; grateful to my health care team for their vigilant care and attentiveness.   Grateful for memories of my time with Tom on the shores of Lake Superior one year ago.  

I am also grateful for you, my followers, who inspire me and energize me with a purpose.  I hope to post some recipes I tried in December for main entrees for soft protein, like salmon loaf, crab cakes, and tuna loaf. 

Lake Superior Shore January 2012