Reduce 500 Calories a day, Lose 1 pound per Week

Condiment & Fats can be Substituted to achieve Weight Loss 

Add fruit to smaller size sliced cake and reduced fat whip cream in order to save on calorie intake. The body burns more calories when digesting fruit.

A deficit of 690 calories a day is an investment in losing 1 pound (.454 g) a week. Simply by cutting 500 meal calories throughout the day will reset your week to weight loss success! Add in quick pace walk (4.0 mph) for 30 minutes/day, to benefit from another 190 lost calories. Combining a decrease in dietary intake and an increase in exercise in order to help gain control of realizing your dream to a healthier and more fit You! At only takes moderation and modification to lose a total of 3,500 calories a week=1 pound weight loss.

Tweek a recipe by substituting ingredients or changing the cooking technique. The USDA Dietary Guidelines for Americans emphasizes we need to reduce the amount of fat, sodium (salt) and added sugar we consume and increase our consumption of fiber. The fact sheet below provides suggestions to decrease the amount of fat, sugar, and salt (sodium) in your recipes, optimizing a nutritious meal without the extra calories.

In order to achieve a higher fiber intake, add fruit, nuts or rolled oats to cakes or cookies, thereby, increasing total fiber intake. Remember you can experiment with recipes and change ingredients. You may also be able to find other recipes that are similar to yours that have less fat, sugar, salt, and have more additions of nutritious ingredients.

Tips to decrease total fat
Most recipes can substitute a healthy plant oil for animal fat. Use 25% less liquid oil or solid fat called for in the recipe. If recipe calls for 1 cup use ¾ cup. Use equal amounts of oil for melted shortening, margarine or butter. HEALTHY OILS: Olive Oil, Canola Oil

Shortening and butter in baking, exchanged for:
25% reduction of fat in recipe. May also use applesauce, prune puree, or yogurt to replace butter, shortening, or olive oil in cakes. May need to shorten baking time by 10 minutes to avoid a dry cake. It’s always better to add polyunsaturated fats (plant based fat) to food instead of saturated fat (animal based dairy), by doing so total cholesterol is in line with body’s needs.

Whole milk, half and half or evaporated milk
Can be replaced
with skim milk, 1% milk, evaporated skim milk, fat-free half and half , or plain soymilk with calcium.

Butter, margarine exchanged for reduced amounts of olive oil to prevent sticking. Fat to sauté or stir-fry.
When sauteing foods reduce calorie intake by: olive oil, canola oil, or using cooking spray. (broth for vegetables). Use only 2 Tablespoons of Olive Oil or Canola Oil at a medium temperature to fry foods.

Full-fat cream cheese
Should be substituted with: low-fat or nonfat cream cheese; or for recipes substitue low-fat cottage cheese pureed until smooth.

Full-fat sour cream
Full-fat cottage cheese or use 2% or fat-free cottage cheese
Full-fat Ricotta cheese or use se part-skim ricotta.
Use nonfat or reduced fat sour cream
Fat-free plain yogurt.

Cream (Whipping cream)
Try utilizing evaporated skim milk
Use nonfat whipped topping or cream (This is only nonfat if one serving size is used.)

Eggs
Use egg whites (usually 2 egg whites for every egg) or ¼ cup egg substitute.
Whole fat cheese
Use reduced fat cheese, but add it at the end of the baking time or use part skim mozzarella.

Frying in fat
Exchange for:
bake, boil, broil, grill, poach, roast, stir-fry, or microwave.

Regular mayonnaise or salad dressing
Low fat, Reduced or Nonfat mayonnaise
Reduced fat salad dressing.
Top off salads: Whisk lemon juice, oil, oregano and pepper together.

Canned fish
Buy water-packed canned products.

Fat cuts of meat w skin on
Leaner cuts of meat or ground meat, remove skin before cooking.

Tips to reduce sodium:
Table Salt
Omit salt or reduce salt by ½ in most recipes (except in products with yeast). Cook foods without adding salt.
Don’t put the salt shaker on the table: try pepper, or Mrs Dash salt substitute

Frozen or canned vegetables
Choose frozen vegetables without sauces or use no-salt-added canned goods. Rinsing canned vegetables will help reduce sodium.

Seasoning Salt or spice mixes with salt
Use salt-free seasonings and spice mixes, herbs, spices, lemon juice, vinegar, mustard, garlic or Chile peppers to flavor food instead of salt.

Seasonings high in sodium include: catsup, chili sauce, chili powder, bouillon cubes, barbecue sauce, soy sauce, Worcestershire sauce, and meat tenderizers.

More on Salt Substitutes………..Herbs and Spices
Basil Marjoram Oregano Parsley Rosemary Sage Thyme Garlic Onion
• Use each alone or mix them together. • BASIL, OREGANO, PARSLEY taste great in tomato sauces (use low sodium tomatoes or tomato sauce). Serve the sauce with pasta or rice.

With a 2 tbsp olive oil combine equal parts of ROSEMARY, SAGE, THYME, to a GARLIC clove, half ONION for your favorite beans. • Try any of these herbs in your steamed vegetables or in soups. • Try fresh garlic and onion sauté in a tbsp oil.

Chives Dill Parsley Tarragon
• Steam any one of these with your vegetables or with fish. • Tarragon is great in soup. • Dill is great in rice with vegetables and kidney beans, or in dips with yogurt and low fat sour cream. • Chives and parsley are great on top of salad, soup or baked potato. They are also good in dips with yogurt and sour cream.

Allspice Garlic Marjoram Parsley Thyme
• Mix these herbs and spices together for a terrific meat loaf, pot roast or other red meat dish.
Marjoram Rosemary Tarragon

• Mix these together, rub on your chicken or turkey (with the skin removed) and steam it.
Curry powder Turmeric Garlic and Onion

• Mix these together with tomatoes (tomato sauce), rice, black beans and corn for a delicious Spanish flavor. • If you don’t like curry, try the same recipe without the curry powder.

Tips to reduce sugar
Reducing sugar by ¼ to 1/3 in baked goods and desserts. If recipe calls for 1 cup, use 2/3 cup. Flavor Enhancers ARE: Cinnamon, vanilla, almond and various extracts. (Do not remove all sugar in yeast breads as sugar provides food for the yeast.)

Yogurt, all varieties
Plain or “lite” yogurt with fresh fruit slices.

Syrup
Pureed fruit, such as no sugar added applesauce, or sugar-free syrup.

Sugar in canned or frozen fruits
Decrease or eliminate sugar when canning or freezing fruits or buy unsweetened frozen fruit or fruit canned in its own juice, water, or light syrup.

Ways to Increase Fiber; CRITICAL to Weight Loss
Choose fruits and vegetables with skins that can be eaten, making your digestive system work for you, burning more calories as your body tries to rid itself of indigestable cellulose within the skin. White rice prepared until al dente, 1-2 minutes short cooked to done, leaves the rice more rigid. Prepare enriched grains such as: whole grain, brown rice, wild rice, whole cornmeal (not degermed), whole barley, bulgur, kasha, quinoa, or whole wheat couscous.

All purpose flour
Substitute whole wheat flour for up to ½ of the flour. For example, if a recipe calls for 2 cups flour: Alternate with 1 cup all purpose flour and 1 cup (minus 1 tablespoon) Whole Wheat Flour. Use “white whole-wheat flour” or “whole wheat pastry flour” for total amount of all-purpose flour.

Pasta, cereals crackers, cookies
Now the choice can be whole grain pastas, crackers and cereals, reduced –fat cookies.

White bread

100% whole wheat bread and 100% whole grain bread.
Aunt Millies bread often will have 2.5-3 grams of fiber per serving.

By: Kimberly Crocker-Scardicchio

Sleepy Time Nutrients

sleepBio-rhythms are critical to our routines from sleeping, awaking, working, and hunger. All are energy related, therefore it stands to reason that both nutrient and quality caloric intake may contribute to ones ability to fall asleep and stay asleep. Consider your dietary intake before taking sleep medication; by making a few nutritional and routine changes you may find that you are able to take control of your night’s rest.

Relax, let go of your day.  32% of the population actually meet the Dietary Reference Intake (DRI) of magnesium. Without it the body is unable regulate sleep, its deficiency leads to asthma, depression, diabetes, insomnia, and osteoporosis. It can reduce the severity of symptoms related to: fibromyalgia, migraines, heart attack, premenstrual syndrome, stroke. “Magnesium is required for the active transport of ions like potassium and calcium across cell membranes. Through its role in ion transport systems, magnesium affects the conduction of nerve impulses, muscle contraction, and normal heart rhythm”, stated by the Micronutrient Information Center at Linus Pauling Institute at Oregon State University.

By including a variety of foods it easy to obtain the necessary amounts of magnesium needed for one to fall asleep.
Consume: dark leafy greens (spinach 1 cup raw 24 mg vs. 1 cup cooked 157 mg), pumpkin or sesame seeds (1 oz 150 mg), brazil nuts (1 oz/28 g 125 mg), almonds (1 oz/28g 93 mg), avocado (1 chopped 58mg), beans/lentils (1 cup cooked 148 mg), Mackerel fish (3 oz/85g 82mg).

Zinc Inhibits Magnesium. While it stands to reason that certain medications can interfere with proper magnesium absorption (discuss with Doctor), a study conducted on men, and another study on adolescent boys showed that the mineral zinc decreases the body’s absorption of magnesium. However increased amounts of protein (3 ozs/90g) promote magnesium absorption.

The body needs zinc for cell/energy metabolism, growth, development, cell signaling systems, immune system, neurological development, reproduction. Found in all body tissues zinc is important for enzyme and hormone function, vision, taste, smell, and in wound-healing.

Since both nutrients are critical to the life cycle, newer DRI standards suggest that amounts of magnesium should be increased to the following: Men DRI 420 mg/day and Women 320 mg/day. (old DRI: M 300 mg and W 270 mg)

Depletion of zinc & magnesium can come from consuming high amounts of coffee and tea.

Stay Asleep with potassium.  Potassium is an electrolyte that promotes fluid balance within the body, ridding excess sodium, aiding in cellular growth, and muscle contractions. It is found in most fruits and vegetables containing Vitamin C making it readily available and can be included at almost every meal.
Eat: grapefruit, berries, oranges, bananas, kiwi, avocado, melon papaya, corn, and potato.
Men and Women (DRI) 4,700 mg/day.

Wake up Rested.  Include foods with Vitamin B6 and the protein Tryptophan. Vitamin B6 helps create serotonin from the protein Tryptophan. Serotonin is neurotransmitter that is linked with happiness.  In simplified terms, a Neurotransmitter (serotonin for example), is like the super-autostrada of information in your brain that allows different parts to talk to each other. Tryptophan is converted to serotonin while one sleeps.
At dinner time find health and comfort by including variety of foods: eggs, oats, bananas, poultry, meat, whole grain pasta, fennel or sunflower seeds, figs, fish, peanuts, milk, cottage cheese, and 1 ounce chocolate.
Men and Women Vitamin B6 DRI 400 mcg/day
Men and Women Tryptophan DRI 67 mg

Exercise is equally important to de-stress the body, provide oxygen to the muscles, excite, create neurons, and promote relaxation. 30-60 minutes a day, 4-5 times a week will keep your body and brain energized and strengthened.

Foods that should be avoided are: fried, fatty in taste, salty, sugary, artificial sweeteners, and caffeine 6 hours before bedtime.

A sample menu has been put together to present an idea of what your dietary intake should look like in order to stabilize your bio-rythym and have a more restful night.

By: Kimberly Crocker-Scardicchio

Suggested Menu to Promote a Rested Body
Breakfast
Yogurt
Wheat Toast
Fruit of choice: orange, banana, kiwi, melon
Tea

Snack
1 ounce pumpkin seeds
Banana
Water

Lunch
Bean or Lentil soup
Sandwich: Turkey, Avocado, lettuce, cheese
Fruit
Peanuts
Water or tea

Snack
Apple
Celery
Water

Dinner
Poultry, Meat, or Fish 4 ounces
Pasta, rice, or potato
Dark leafy green salad
Cottage Cheese
Fruit of choice
1 ounce Brazil Nuts
Glass of Wine, Water or Milk

References:

Boost Immune System with Pork Roast

20131230_133630  The Integrity of the Immune System is critical to ones overall health. Zinc is a key mineral to assisting the function of the immune system. Found in a variety of protein based foods (meats and oysters), mushrooms, onions, garlic, orange vegetables, and orange fruits are rich in vitamin A and Zinc. Mushrooms cause the immune system to work more aggressively and should be included in a weekly dietary intake.  The following recipe can be served with beef, pork, or poultry. The meats may be filleted and layered with the puree, or roasted with the vegetables and herbs on the side.

Ingredients

Make a cut length wise on pork at about 1/2 in from top. Continue to unroll meat with each length wise cut.

Make a cut length wise on pork at about 1/2 in from top. Continue to unroll meat with each length wise cut.

3 pound pork carefully filleted to extend the span of 18 inches.
3/4 cup sausage browned in skillet and drained
2 portabella mushrooms
1 garlic clove peeled
1/4 cup parsley
1/2 teaspoon dried Thyme
1/2 teaspoon salt
2 Tablespoons Olive Oil
1 Tablespoon Soy Sauce
String for tying meat
2 Tablespoons butter
1 cup fluid (water, or marsala or red wine.)

Directions:
Heat oven to 400 F

In a blender puree: sausage, mushrooms, garlic, parsley, thyme, salt, olive oil and soy sauce for about 20 seconds.
(IF CHOOSING NOT to fillet the meat, sear meat, place all ingredients into roasting pan.)
While lacing the meat to secure the meat is typically done, consider cutting 5 cutting strings at about 9 inches in length to utilize for encircling the meat and tying in knots.

Place puree into center of meat and roll the fillet. Encircle string around pork every 1-2 inches and tie a knot or lace the string.

With a spoon layer the puree mixture onto the center of the pork. Carefully begin to roll meat and pull inward as to tighten the meat roll. Either lace the meat or slide a string under the meat, encircle it and tie a knot, each knot will be about 1-2 inches apart.

Sear meat on stove top, turn on heat to high, place pan on burner. Wait for 1 minute. Add butter, once melted add meat roll and place meat in pan. Allow to brown on all 4 sides, about 2-3 minutes per side. Turn off heat and remove skillet from burner.

Place meat into a roasting pan add fluid. Cover with aluminum foil and allow to bake for 20 minutes per pound. Remove from oven and allow to sit for 10 minutes, place on a grooved cutting board and thinly slice the meat. May be served with roasted potatoes and saute asparagus.

By: Kim Crocker-Scardicchio

Euphoria, Pleasure, Happiness! Which Nutrient do You Need?

Need a pick me up? Do you feel deflated, demotivated, or depressed? Such pessimistic symptoms can leave one dragging their feet, however, can also be combatted through an intake of dietary nutrients that provide a natural supplementation for enhancement of moods

Foods that Increase Euphoria & Pleasure Release Dopamine

A good reason to consume 1 ounce of dark chocolate a day is that it has the chemical phenylethylamine which releases dopamine.  Dr. Mindy Dopler Nelson of Stanford University,  states that, “The compound is thought to be  responsible for the high you experience after eating chocolate because it releases natural feel-good chemicals called endorphins in your brain.  According to All Chocolate, PEA is released by the brain when people are falling in love, and this might explain why chocolate and Valentines Day are so closely linked.”

Chocolate has a chemical that causes dopamine to be released in the brain, inspiring a sense of euphoria and pleasure.

Dr. Nelson explains, “Chocolate is a stimulant that will release the dopamine that creates that pleasure feeling. It’s in the cocoa. There’s more of it in dark chocolate than in milk chocolate. But there’s something about the fat in the milk that also will make you feel good. Some people associate a comfort food with a high-fat food. There also are antioxidants in the dark chocolate, but watch the dosage! Excess can be harmful for your liver and pile on the pounds. Dopamine has an amphedamine effect, hence the term chocoholic. You also cannot ignore the fact it contains mucho caffeine that will keep you up at night. (And if you don’t get enough sleep it will effect your serotonin level.)

Other food sources of phenylethylamine are: Almonds (can promote migraine headaches if too many are consumed.) and Cheese should be consumed in 1 ounce or 28 grams per day, Red Wine (4-6 ounces or 125-200 ml per day) and Tomatoes.  An apple a day contains tyrosine which also converts to dopamine.

Eat to Improve Mood, Memory, & Sleep: vitamin B6 & Trytophan

If diagnosed with depression, try pursuing some dietary changes before starting medication, or implement in addition to the intake of medication.  Facing depression head on, incorporating walking twice a day along with new nutritional choices and professional help can give you a new perspective on life.  Your daily dietary intake should consist of 2-3 of the following through out the day:

  • Nuts (1 ounce, or 28 grams a day) Cashews or Brazilian Nuts are also linked to reducing coronary, depression, and diabetic symptoms in addition to promoting weight loss.
  • Bananas (1 banana per day)
  • Poultry for protein (tryptophan. 4-6 ounces)
  • Salmon
  • Tofu
  • Milk  (8-16 ounces or 245-490 ml per day)
  • Yogurt (4-6 ounces a day or 125-200 ml day)
  • A plate of Sri Lanken Chicken Cashew has nutrition properties to reduce symptoms of depression.

Cashew nuts are very rich source of minerals. Minerals especially manganese, potassium, copper, iron, magnesium, zinc and selenium are concentrated in the nuts. A handful of cashew nuts a day in the diet would provide enough of these minerals and prevent deficiency diseases.

 “Vitamin B6 and Tryptophan”.   Foods such as turkey, chicken, quail, banana, and even milk can fight depression symptoms. All contain Vitamin B6 (which helps create serotonin) and have the protein Tryptophan  that can be converted to the neurotransmitter, serotonin, which is linked with happiness, or known as a “Mood” enhancer.  In simplified terms, a Neurotransmitter (serotonin for example), is like the super-autostrada of information in your brain that allows different parts to talk to each other!!!

Tryptophan can be found in a variety of foods to help fight depression, they include: chocolate, bananas, poultry, meat, whole grain pasta, fennel seeds, figs, fish, peanuts, milk and cottage cheese.  A list that many can pick and choose from and find health and comfort.                                                         

Artificial sweeteners are often found in beverages and processed foods; such sweeteners depress pleasure hormones dopamine and interfere with the production of serotonin.

Foods to AVOID.  Any foods or drinks (Diet) with artificial sweetners should be avoided.  Multiple studies have shown this aritficial sweetner to depress serotonin levels. Those with a history of mood disorders or depression have been linked to a severe reaction after consuming aspartamine. Additional weight gain is attributed to aritificial sweetners, as they interfere with an individual’s “internal calorie counter” causing the hormones ghrelin (go eat) and leptin (stop eating) to malfunction. While consuming a diet drink with a meal of 700 calories, the leptin hormone does not respond to the feeling of satiety because the internal calorie counter thinks that only 300 calories have been eaten; that kind of deficit adds up to weight gain and to depression.

Stay on the medication.  Do talk to your doctor about how you can work with them in pursuing necessary dietary changes that will nutritionally benefit you as well.

Nutritional Facts:  Include foods in your diet with B Vitamins. They contain two amino acids: Phenylalanine and Tyrosine, which are precursors to noraepinepherine and tryptophan, which are precursors to the neurotransmitter, serotonin.

Other vitamins which may contribute to mood enhancers are: zinc, selenium, calcium, Vitamin D, iron and magnesium.

By: Kimberly Crocker-Scardicchio

Literature Research

Roasted Parmesan Fennel & Rosemary Potatoes

Roasted Parmesan Fennel and Rosemary Potatoes

A fantastic combination of  flavors that will have you dipping into the vegetable dish for second and third helpings! Fennel is known for its digestive properties and healing of upset stomach. While Rosemary is “a member of the mint family (Lamiaceae) as are: oregano, thyme, basil, and lavender. The name rosemary derives from the Latin ros meaning “dew” and marinus meaning “sea” – “sea dew.”  The herb has been hailed since ancient times for its medicinal properties. Rosemary was traditionally used to help alleviate muscle pain, improve memory, boost the immune and circulatory system, and promote hair growth.”

Ingredients
1 fennel bulb (greens removed. bulb washed and quartered. Pull layers apart with fingers)
4 Red, or, Yellow, or Yukon Gold potatoes (washed, unpeeled, quartered)
Olive Oil
Salt
4 sprigs of Rosemary
Bread Crumbs
Parmesan Cheese

Rosemary Roasted Potatoes with Red, Yellow, or Yukon Gold Potatoes

Directions
For Potatoes
In medium size sauce pan, fill half way with water. Add cubed potatoes and allow to lightly boil for 15 minutes. Remove from heat. Drain from water. In a baking dish, place potatoes, 1/8 cup olive oil, 1 teaspoon salt, and freshly chopped rosemary. Stir together. Bake in oven for 20-30 minutes on 400 F.

Roasted Parmesan Fennel Bulb. Excellent with Pork. Perfect as a vegetable to assist in digestion.

Directions: Parmesan Fennel
In a medium size sauce pan fill half way with water. Add fennel to water and place on high temperature to boil for 15 minutes. Remove from heat, drain water. Place in baking dish, add 1/8 cup olive oil to pan, add cooked fennel, 1/2 tsp salt, scatter bread crumbs and parmesan cheese on top and drizzle 1/8 cup olive oil on top of vegetables. Place into oven and allow to bake for 20 minutes on 400 F.

Remove both vegetables from oven and combine into a single dish and serve along side of Pork Roast or Cod with herbs and potatoes

by: Kimberly Crocker-Scardicchio

Reference

http://www.medicalnewstoday.com/articles/266370.php

Savory Stuffed Pork

Pork Roast stuffed with herbs and dried cranberries soaked in Marsala.

Pork Roast stuffed with herbs and dried cranberries soaked in Marsala.

Pork Roast is lower in cholesterol and a good source of Iron, Potassium, Protein, and Selenium (needed for the thyroid). Consumed once a week pork ensures an additional intake of omega 3s and vitamin B12.

Ingredients

1/2 cup dried Cranberries
1/2 cup Marsala
2 Tablespoons Sage
2 Tablespoons Rosemary
2 Tablespoons Thyme
2 Garlic Cloves minced
Pork Roast 2.5-3 pounds
1 teaspoon Salt
kitchen twine

Directions: Pre-heat oven to 350 F. Allow 1 pound of pork to bake for 20  minutes. (A 3 pound pork roast would bake for 1 hour at 20 minutes per pound.)

With a "Chef's Knife" cut a slit into the center of the pork.

With a “Chef’s Knife” cut a slit into the center of the pork.

Place cranberries and Marsala together in a bowl, set aside.  Using a food processor add Sage, Rosemary, Thyme, Garlic and “pulse” herbs for 20 seconds. With a long sharpened “chef’s knife”, insert into the wide end of the pork roast and begin to make a pocket slit for the length of the pork without the knife coming out of the meat. Reserve Marsala in a separate dish, combine soaked cranberries and herbs together, then begin to fill the inside of pork pocket slit until about 3/4 the way full, pushing down with end of wooden spoon in order to optimize the filling.  Rub salt onto entire roast. Layer with herbs and bacon, optional. Place into baking dish; may tie off pork roast with a single string encircling the meat from end to end to close pork roast and tie with a knot, or tie the entire roast with the twine.

Optional: layer pork with bacon and herbs, then tie off the pork to secure stuffing inside pork pocket.

Optional: layer pork with bacon and herbs, then tie off the pork to secure stuffing inside pork pocket.

 

 

 

 

 

 

 

(How to Tie a Pork Roast Video http://www.myrecipes.com/how-to/video/tying-stuffed-pork-roast-loin-10000001847834/ ) Drizzle reserved Marsala on top of pork roast. Cover dish and place into oven and allow to bake on 350F for 20 minutes per pound of pork. Pull from oven and allow to relax for 10 minutes. Thinly slice the pork (thickness of a nickel) and serve on a bed of mixed green salads. Excellent with Acorn Squash Soup.

Acorn Squash Soup

Peeling an acorn squash is effortless to do!

Peeling an acorn squash is effortless to do!

Acorn squash is a Fall/Winter vegetable that promotes the health of skin, hair, eyes, blood, and bone through vitamins A, C, B-6,and minerals: calcium, iron, and magnesium. Tasty and Easily prepared with a combination of a few common vegetables, herbs and spices.

Ingredients

1 Acorn Squash
2 Yellow Gold Potatoes
1 Onion
1 Celery stick
1 Tablespoon Salt
2 cups Water
1/2 teaspoon fresh Thyme (1/4 teaspoon ground Thyme)
1/4 cup Olive Oil
1 Garlic Clove peeled and minced
1/4 teaspoon Red Pepper Flakes
1 teaspoon Cinnamon (optional)
1 teaspoon half-half cream for flavor and decoration (optional)
Parsley for decoration

Directions
Wash, Peel, and quarter the following vegetables placing into a medium size sauce pan: acorn squash, potato, celery, onion.
Best to cut the acorn squash into quarters and peel the squash with a rigid potato peeler or pairing knife. Scoop out the seeds/fibers from the center and discard.
Add salt and 2 cups of water to pan of vegetables. On medium heat, cover pan, allow to simmer for 30 minutes. Remove from heat. Add: garlic, thyme, cinnamon, red pepper flakes, olive oil. Using either an Immersion Hand Blender, or Food P

Boosts immune system, promotes health bones and skin. Perfect for winter!

Boosts immune system, promotes health bones and skin. Perfect for winter!

rocessor, purée all ingredients. ladle soup into bowls, top off with a drizzle of cream, a dash of cinnamon, and top off with parsley.