Roasted Butternut Squash Risotto with fresh Apples

Ingredients:
Butternut Squash, chunks
1 tbs oil
Bake 400F for 30 - 40 min

1 Tbs butter
1/3 C. Shallots
1/3 C. white Wine or Marsala Wine
1 1/4 C. Rice
3 C. Stock, Veggie or whatever you like

1 Granny Smith Apple, peeled and diced

Directions:
1. Saute Shallots in butter for 3 min
2. Add Rice stir
3. Slowly stir in wine; bring to a boil and cook until wine reduces by half.
4. Season with salt and pepper.
5. Add 1 1/2 cups of stock and let simmer until almost absorbed, about 8 to 10 minutes. As the rice absorbs the liquid, add remaining stock one cup at a time, again stirring frequently, until risotto is creamy and rice is al dente.
6. Dish out risotto, place roasted butternut squash on top, & add fresh apples to top for a refreshing taste.

Apple Nutrition:
Granny Smith Apples are very low in Saturated Fat, Cholesterol and Sodium. They're also a good source of Dietary Fiber and Vitamin C.


Apple History:
The Granny Smith apple gets its name from its founder, Mrs. Mary Ann (Granny) Smith. Granny Smith apples are crisp, juicy, and tart which makes them perfect for either baking in pies, stewed in sauces or eating out of hand. They're also great in salads because once cut, they keep their color longer than other apples. The history of apple consumption dates from Stone Age cultivation in areas we now know as Austria and Switzerland. In ancient Greece, tossing an apple to a girl was a traditional proposal of marriage; catching it was acceptance.

Squash Pasta with Walnut Stilton Sauce

Ingredients
1 lb pasta, Orecchiette or penne
1 sm butternut squash, 3/4 in
1 sm onion, big squares
2 Tbs bread crumbs
2 Tbs milk
3 Tbs rigotta
1 Tbs butter
stilton apricot cheese to your taste or use a milder blue cheese
hand full of arugala or spinach
3 Tbs walnuts, chopped fine

Directions
1. Roast Squash & Onions 400 degrees for 40 min. Cool
2. cook pasta according to package or a min or 2 less depending on taste. Save 2 Tbs of pasta water to put in with the rest.
3. add rest of ingredients and heat on med for 5 min.
Enjoy this was so darn good.

Health benefits of Butternut squash

Butternut squash contains many vital poly-phenolic anti-oxidants and vitamins. Similar to other cucurbitaceae members, it is very low in calories; provides just 45 cal per 100 g. It contains no saturated fats or cholesterol; but is rich source of dietary fiber and phyto-nutrients. Squash is one of the common vegetable that is often recommended by dieticians in the cholesterol controlling and weight reduction programs.

It has more vitamin A than that in pumpkin. At 10630 IU per 100 g, it is perhaps the single vegetable source in the cucurbitaceae family with highest levels of vitamin-A, providing about 354% of RDA. Vitamin A is a powerful natural anti-oxidant and is required by body for maintaining the integrity of skin and mucus membranes. It is also an essential vitamin for vision. Research studies suggest that natural foods rich in vitamin A helps body protect against lung and oral cavity cancers.

Furthermore, butternut squash has plentiful of natural poly-phenolic flavonoid compounds like α and ß-carotenes, cryptoxanthin-ß, and lutein. These compounds convert to vitamin A inside the body and deliver same protective functions of vitamin A on the body.

It is rich in B-complex group of vitamins like folates, riboflavin, niacin, vitamin B-6 (pyridoxine), thiamin, and pantothenic acid.

It has similar mineral profile as pumpkin, containing adequate levels of minerals like iron, zinc, copper, calcium, potassium, and phosphorus.

Butternut squash seeds are good source of dietary fiber and mono-unsaturated fatty acids that are good for heart health. In addition, they are very good in protein, minerals, and numerous health benefiting vitamins. The seeds are excellent source of health promoting amino acid tryptophan. Tryptophan converts to health benefiting GABA neuro-chemical in the brain.

Nutrition Information by http://www.nutrition-and-you.com/butternut-squash.html
Recipe by JoElla Fiorella

Check out her website at www.vividphotostudio.net

Corn & Fennel Chowder

Ingredients:
3 ears Corn, remove corn from cob, keep cob
3 Garlic clove, minced
1 md Shallot
1 sm Bell Peppers, chopped (leave a little for garnish at the end)
1 Fennel bulb, discard outer layer, small dice
1/2 c Mushroom, diced
1 cube of veggie bullion
2 c Milk
2 c Water
2/3 c Coconut Milk
2/3 c Jasmine Rice

Garnish at end:
1/2 lime
3 tsp mint or cilantro (optional)
sm diced peppers
salt & pepper to taste

Directions:
1. Bring to a boil corn, corn cob, milk, & 2 clove garlic in pot. Turn off let it soak for the corn juices to come out of cob.
2. In another pot saute rest of garlic, shallots & peppers for 2 min. Add fennel & mushrooms for 2 min. Add rest of ingredients; coconut milk, water, rice, & milk/corn mix.(discard cob)
3. Bring to boil. Lower heat to Med-Low. Let simmer for 15-20 min.(depending on how long your rice takes to cook)If it looks like it needs more liquid add water.
4. Serve & add garnish to top

Fennel health benefits:
Fennel has many health benefits. Here is a link to them.http://www.organicfacts.net/health-benefits/herbs-and-spices/health-benefits-of-fennel.html

Freezing directions for fennel.http://www.storingandfreezing.co.uk/how-do-i-freeze-preserve-fennel-bulbs.html

Cabbage & Lima Bean

Ingredients:

1/8 teaspoon black mustard seeds
1/4 teaspoon ground coriander
1/8 teaspoon ground cloves
1/4 teaspoon ground cardamom
2 tablespoons butter
2 tomatoes, chopped or half of can
1/4 teaspoon turmeric or curry
1/8 teaspoon cayenne pepper
1 half of small cabbage, cored, trimmed, and shredded
1 cup lima beans
2 tablespoons chopped cilantro (optional)
1 cup chopped mushrooms
1 teaspoon salt

Directions:

Combine the ground spices (coriander, cloves, pepper, and cardamom) in a small bowl.

Heat the butter in a large pan over moderately high heat. When it is hot, add the tomatoes, mustard seeds, half of the ground spices, and the turmeric and cayenne and cook, stirring often, until reduced to a thick sauce. Add the cabbage and stir until it glistens. Cover and reduce the heat to low, and cook for 15 minutes.

Add the lima beans & mushrooms, stir, and continue to cook for 15 to 30 minutes, stirring once or twice to check the liquid. If the dish becomes dry, add 1 to 2 tablespoons of water. In the last 2 to 3 minutes, add the cilantro, salt, and remaining ground spices. Toss to mix.

Health Benefits of Lima Beans:

Lima beans are a very good source of cholesterol-lowering fiber, as are most other legumes. In addition to lowering cholesterol, lima beans' high fiber content prevents blood sugar levels from rising too rapidly after a meal, making these beans an especially good choice for individuals with diabetes, insulin resistance or hypoglycemia. When combined with whole grains such as rice, lima beans provide virtually fat-free high quality protein. You may already be familiar with beans' fiber and protein, but this is far from all lima beans have to offer.
Lima beans are an excellent source of the trace mineral, molybdenum, an integral component of the enzyme sulfite oxidase, which is responsible for detoxifying sulfites. Sulfites are a type of preservative commonly added to prepared foods like delicatessen salads and salad bars.

History of Lima Beans:

Although lima beans have been cultivated in Peru for more than 7,000 years, historians are unsure whether they originated there or in Guatemala. Soon after Columbus' discovery of America, Spanish explorers noticed different varieties of lima beans growing throughout the South America, Central America and the Caribbean. They introduced them to Europe and Asia, while the Portuguese explorers introduced lima beans into Africa. Since lima beans can withstand humid tropical weather better than most beans, they have become an important crop in areas of Africa and Asia. Lima beans were introduced into the United States in the 19th century with the majority of domestic commercial production centered in California.

Reference Sources:

Adapted from: http://champaign-taste.blogspot.com/2007/02/shredded-cabbage-with-lima-beans.html

http://www.whfoods.com/genpage.php?tname=foodspice&dbid=59

Key Lime Pie

Pie Filling Ingredients:
3 egg yolks, beaten
1 (14 ounce) can sweetened condensed milk (I use fat free)
1/2 cup key lime or lime juice
2 tsp of grated zest
2 drops of green food coloring (optional)

Meringue Ingredients:
3 egg whites
1/4 cup sugar
1/4 tsp cream of tartar (optional)

1 (9 inch) prepared graham cracker crust

Directions:
Mix all top ingredients together put in crust
Beat egg whites till stiff
Add sugar and cream of tartar
Beat until stiff
spoon over the other filling

Bake at 350 for 15-17 min
Cool for 2-3 hours

Lime Nutritional Benefits:
lemons and limes contain unique flavonoid compounds that have antioxidant and anti-cancer properties. Of special interest in limes have been flavonoids called flavonol glycosides, including many kaempferol-related molecules. While these flavonoids have been shown to stop cell division in many cancer cell lines, they are perhaps most interesting for their antibiotic effects. In several villages in West Africa where cholera epidemics had occurred, the inclusion of lime juice during the main meal of the day was determined to have been protective against the contraction of cholera. (Cholera is a disease triggered by activity of the bacteria called Vibrio cholera). Researchers quickly began to experiment with the addition of lime juice to the sauce eaten with rice, and in this role, lime juice was also found to have a strong protective effect against cholera.

Several other fascinating research studies on the healing properties of lemons and limes have shown that cell cycles-including the decision a cell makes about whether to divide (called mitosis) or die (apoptosis-are altered by lime juice, as are the activities of special immune cells called monocytes.

In addition to their unique phytonutrient properties, lemons and limes are an excellent source of vitamin C, one of the most important antioxidants in nature. Vitamin C is one of the main antioxidants found in food and the primary water-soluble antioxidant in the body. Vitamin C travels through the body neutralizing any free radicals with which it comes into contact in the aqueous environments in the body both inside and outside cells. Free radicals can interact with the healthy cells of the body, damaging them and their membranes, and also cause a lot of inflammation, or painful swelling, in the body. This is one of the reasons that vitamin C has been shown to be helpful for reducing some of the symptoms of osteoarthritis and rheumatoid arthritis.

Since free radicals can damage blood vessels and can change cholesterol to make it more likely to build up in artery walls, vitamin C can be helpful for preventing the development and progression of atherosclerosis and diabetic heart disease.

Vitamin C is also vital to the function of a strong immune system. The immune system's main goal is to protect you from illness, so a little extra vitamin C may be useful in conditions like colds, flu's, and recurrent ear infections.

Owing to the multitude of vitamin C's health benefits, it is not surprising that research has shown that consumption of vegetables and fruits high in this nutrient is associated with a reduced risk of death from all causes including heart disease, stroke and cancer.

History of Limes:
Limes are grown on trees that flourish in tropical and subtropical climates. They were thought to originate in Southeast Asia. Arab traders brought lime trees back from their journey to Asia and introduced them into Egypt and Northern Africa around the 10th century. The Arabian Moors brought them to Spain in the 13th century and then, like many fruits, they were spread throughout southern Europe during the Crusades.

Limes made their way to the New World with Columbus on his second voyage in 1493, and were subsequently planted in many Caribbean countries whose hot, humid climates supported the cultivation of this fruit. Centuries later, British explorers and traders, who were readily using the vitamin C-rich limes that grew in their West Indies colonies to prevent scurvy, earned the nickname "limey," a word that is often still used colloquially for persons of British descent.

The introduction of limes to the United States began in the 16th century when Spanish Explorers brought the West Indies lime to the Florida Keys, beginning the advent of Key limes. In the following century, Spanish missionaries attempted to plant lime trees in California, but the climate did not support their growth. In great demand by the miners and explorers during the California Gold Rush as a fruit that was known to prevent scurvy, limes began to be imported from Tahiti and Mexico at this time in the mid-19th century. Today, Brazil, Mexico and the United States are among the leading commercial producers of limes.

Information by http://www.whfoods.com/genpage.php?tname=foodspice&dbid=27

Olive & Grape Focaccia

Ingredients:
1 1/3 c. warm Water
2 1/4 t. Yeast
4 Tbs. Olive Oil
1 t. Sugar
4 c. Flour
1 Tbs. Rosemary, crushed
1 t. Oregano
2 t. coarse Sea salt
1 c. Kalamata olives, pitted
1 c. Grapes, seedless
1/2 c. Walnuts (optional)

Directions:
1. Combine water, yeast, 3 Tbs. oil, and sugar. Let stand about 5 min until bubbly.
2. In a large bowl mix flour, herbs, and 1 Tbs of salt.
3. Add olives & yeast mix to the flour mix. Stir until a dough forms.
4. Flour surface and knead dough about 6 min.
5. Oil a bowl and place dough and cover in to rise in a warm place until double
the size about 1 to 1 1/2 hours. I like to turn oven on warm for 10 min. Then
turn off and let the dough sit in it to rise.
6. Turn dough on to a lightly oiled rectangular baking pan. Press to fit. Brush
dough with rest of oil. sprinkle with salt. Cover and let rise 30 min.
7. Preheat oven at 425 F.
8. Press down grapes on top of dough. Sprinkle with walnuts.
9. Bake for 25-35 min or until golden.

Olives Health Benefits:
Olives are concentrated in monounsaturated fats and a good source of vitamin E. Because monounsaturated fats are less easily damaged than polyunsaturated fats, it's good to have some in our cells' outer membranes and other cell structures that contain fats, such as the membranes that surround the cell's DNA and each of its energy-producing mitochondria. The stability of monounsaturated fats translates into a protective effect on the cell that, especially when combined with the antioxidant protection offered by vitamin E, can lower the risk of damage and inflammation. In addition to vitamin E, olives contain a variety of beneficial active phytonutrient compounds including polyphenols and flavonoids, which also appear to have significant anti-inflammatory properties.

Olives Nutrition Facts:
Olives have plenty of great vitamins and minerals to contribute to one’s diet. As far as minerals go, olives contain calcium, iron, magnesium, potassium, zinc, copper, phosphorus, natrium, and selenium. There are also plenty of vitamins in olives, such as B1 – 6, vitamin a, vitamin e, and vitamin k. Olives can also contribute small amounts of sugar, carbs, and fiber to one’s diet.

Olives History:
Olives, one of the oldest foods known, are thought to have originated in Crete between five and seven thousand years ago. Their use quickly spread throughout Egypt, Greece, Palestine and Asia Minor.

Olives are mentioned in the Bible, depicted in ancient Egyptian art, and played an important role in Greek mythology. Since ancient times, the olive tree has provided food, fuel, timber and medicine for many civilizations. It has also been regarded as a symbol of peace and wisdom. Olive oil has been consumed since 3000 BC.

Olives were brought to America by the Spanish and Portuguese explorers during the 15th and 16th century. Franciscan missinariesw introduced olives into California in the late 18th century. Today, much of the commercial cultivation of olives occurs in Spain, Italy, Greece, and Turkey.

Interesting Fact about Olives:
Olives cannot be eaten right off of the tree; they require special processing to reduce their intrinsic bitterness. These processing methods vary with the olive variety, region where they are cultivated and the desired taste, texture and color. Some olives are picked green and unripe, while others are allowed to fully ripen on the tree to a black color. Yet, not all of the black olives available begin with a black color. Some processing methods expose unripe greens olives to the air, and the subsequent oxidation turns them a dark color. In addition to the original color of the olive, the color is affected by fermentation and/or curing in oil, water, brine or salt.

Source:
http://www.whfoods.com/genpage.php?tname=foodspice&dbid=46
http://www.nutritioninfood.com/olives_nutrition_facts/olives_nutrition_facts.html
http://www.kitchendaily.com/recipe/olive-focaccia-146264 (recipe modified to my taste)/

Coconut Root Soup

Ingredients:
2 Potatoes
1 lg Carrot
1 sm Rutabaga
1 Celery stalk
1 Onion
1/4 c Peppers (spicy peppers to add kick)or 1 tsp Cayenne pepper
4 Garlic clove
1/2 inch Ginger, fresh
3 Thyme sprigs
1 Bay leaf (optional)
1 can Coconut Milk (half can works too)
1 Tbs Miso (use veggie stock if have no miso
Water

Directions:
1. Cut all veggies the same size. Cut off the skin of ginger & peel garlic, leave these whole.
2. Saute med-high onions, peppers, garlic for 3 min.
3. Add the rest of the ingredients. Fill the pot with water to cover over at least an inch above veggies.
4. Bring to boil. Reduce to med-low. Cook for 1 hour.
5. Take out bay leaf, thyme sprig twigs, ginger, and garlic(unless you like it whole)

Health Benefits of Rutabaga:
Regular consumption increases milk production capacity, stamina and digestion.
Excellent source of vitamin C, helps in reducing wheezing in asthma patients.
Reduce the risk of cataract formation and support the structure of capillaries.
Excellent source of potassium, helps in decreasing stroke mortality & lower high blood pressure.
Recommended for people with problems of constipation.

Nutrition of Rutabaga:
Rutabaga is a nutritious vegetable that is rich in vitamins, minerals and other beneficial compounds. 100 grams of boiled rutabaga (without salt) contains around 9 grams of carbohydrates, 20 mg sodium, 6 grams of sugar, 1 gram protein and 2 grams of dietary fiber. Rutabaga calories for the above said quantity is around 40.

History of Rutabaga:
The first known printed reference to the rutabaga comes from the Swiss botanist Gaspard Bauhin in 1620, where he notes that it was growing wild in Sweden. It is often considered to have originated from Scandinavia or Russia.[3] It is said to have been widely introduced to England around the end of the 18th century, but it was recorded as being present in the royal gardens in England as early as 1669 and was described in France in 1700.