Frighteningly Good Pumpkin Fish Chowder

Pumpkins are loaded with fiber and vitamin A, and are very low in calories. 

Don’t forget to clean, dry and roast the seeds for a healthy snack during the day.

 

Frighteningly Good Pumpkin Fish Chowder

Serves 4

 

Ingredients

 

 

• 1 tablespoon extra virgin olive oil

• 1 medium yellow onion, diced

• 2 cloves garlic, minced

• 2 tablespoons fresh ginger, minced

• 1/2 teaspoon curry powder

• 2 carrots, shredded

• 2 cups pure coconut water

• 1 cup low fat coconut milk

• juice of 1 lime

• 1 cup pure pumpkin puree

• 1 pound cod, or firm white fish, cubed

• sea salt and freshly ground black pepper, to taste

• fresh cilantro, coarsely chopped, for garnish

• toasted pepitas, for garnish

 

 

Preparation

 

 

1. In medium saucepan, heat oil over medium-high heat. Add onion and garlic and cook until fragrant, about 4 minutes. Add ginger, curry and carrots and continue cooking until carrots soften, about 5 minutes. Add coconut water, bring to boil, and reduce heat to simmer. Cook until carrots are tender, about 5 minutes.

2. Remove saucepan from heat, add coconut milk, lime juice and pumpkin, and process with hand blender (or transfer to food processor) then return to burner and bring to boil again in saucepan. Add fish, bring to gentle boil, then turn off heat and let sit until fish is cooked, about 8 minutes. Season to taste with salt and pepper. Ladle into individual serving bowls, garnish with cilantro, sprinkle with pepitas, and serve warm.

 

 

Make It A Meal

 

CHC suggestion: This Recipe Provides a Complete Meal

 

 

 

 

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Totally Rawsome Onion Baked Chicken

Onions, popular members of the bulb vegetable family, are loaded with antioxidants and vitamins.

 

 

Totally Rawsome Onion Baked Chicken

Serves 4

 

 

 

Ingredients

 

 

• 4 boneless, skinless chicken breast halves

• sea salt and freshly ground black pepper, to taste

• 1/2 cup whole wheat panko

• 2 ounces Raw Food Central Onion Rings

• 1 tablespoon dried oregano

• 2 tablespoons extra virgin olive oil

 

 

 

Preparation

 

 

1. Preheat oven to 350 degrees. Butterfly and separate each chicken breast half, creating 8 pieces. One at a time, place each half between 2 sheets of plasic wrap and pound with meat mallet to about 1/4″ thickness. Place chicken in single layer on rimmed baking sheet.

2. Place onion rings in small bag and pound with mallet until they form small crumbs. Place in small bowl and combine with panko and oregano. Evenly sprinkle panko mixture over chicken pieces, then evenly drizzle with oil. Bake in oven until just cooked through, about 10 minutes. Do not turn. Serve warm.

 

 

 

 

 

 

Make It A Meal

 

CHC suggestion: Whole Wheat Pasta with Tomato Sauce and Roasted Cauliflower

 

 

 

 

 

 

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Cranberry Pumpkin Muffins

Pumpkins are loaded with fiber and vitamin A, and are very low in calories. 

Don’t forget to clean, dry and roast the seeds for a healthy snack during the day.

 

 

Cranberry Pumpkin Muffins

Makes 12

 

Ingredients

 

 

• 2 cups whole wheat flour

• 2 teaspoons baking powder

• 1/4 teaspoon baking soda

• 1/2 cup firmly packed light brown sugar

• 1/2 teaspoon salt

• 1/4 teaspoon ground cinnamon

• 1/4 teaspoon ground nutmeg

• 1 cup pure pumpkin puree

• 2 eggs

• 1/2 cup skim milk

• 1/4 cup all natural unsweetened applesauce

• 1/2 cup dried cranberries or Craisins

 

 

Preparation

 

 

1. Preheat oven to 400 degrees. Mist muffin tin with cooking spray or fill with paper muffin cups. Into large bowl, sift together flour, baking powder, baking soda, brown sugar, salt, cinnamon and nutmeg. Set aside.

2. To medium bowl, add pumpkin. Beat in eggs, milk and applesauce. Fold into flour mixture until just combined. Mix in cranberries. Divide batter among 12 muffin cups, filling each two-thirds full. Bake until well risen and toothpick inserted in center comes out clean, about 25-30 minutes. Leave in tin for 1-2 minutes, then transfer to wire rack to finish cooling.

 

 

 

 

 

Make It A Meal

 

CHC suggestion: This Recipe Provides a Complete Breakfast or Snack

 

 

 

102914

Warm Butternut, Pear & Chicken Salad

Winter squash is an excellent source of carotenoids, fiber and vitamins C and B. Make sure to save the seeds after scooping them out so you can toast them for a healthy snack.

Warm Butternut, Pear & Chicken Salad

Serves 6

Ingredients

 

• 1 medium butternut squash (about 2 pounds)

• 2 tablespoons extra virgin olive oil, divided

• 1 teaspoon butter

• sea salt and freshly ground black pepper, to taste

• 18 ounces cooked skinless, boneless chicken breast, cubed

• 2 pears, cored and sliced

• 1 teaspoon fresh rosemary, chopped

• 6 cups arugula

• Parmesan cheese, grated, for garnish

 

Preparation

1. Preheat oven to 350 degrees. Slice squash in half lengthwise and cut into large chunks. Place pieces on baking sheet and toss with 1 tablespoon olive oil, salt and pepper. Roast in oven until tender, about 35 minutes. Let cool slightly and remove skin.

2. In small skillet, heat 1 tablespoon oil plus butter over medium-high. Add pear slices and rosemary, and gently cook until slightly browned but still firm, about 3 minutes. Evenly divide arugula among 6 individual plates. Top each with equal amounts of pear slices, squash and chicken. Sprinkle with grated Parmesan cheese. Serve warm.

 

 

 

 

Make It A Meal

 

CHC suggestion: This Recipe Provides a Complete Meal

 

 

 

 

 

 

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Quinoa Risotto with Winter Squash

Risotto is a delicious way to incorporate winter squash into your menu. This recipe calls for quinoa which, when used in place of arborio rice, both cuts down on the cooking time and boosts the nutrients in this perfect autumn comfort dish. 

Quinoa Risotto with Winter Squash

Serves 4

 

 

Ingredients

 

 

• 1 tablespoon extra virgin olive oil

• 1 small onion, diced

• 1 pound winter squash, such as butternut or hubbard, peeled, seeded

and cut into 1/4″ dice

• 2 cloves garlic, minced

• 1 cup quinoa, rinsed

• 1/2 cup dry white wine

• 4 cups low sodium vegetable broth

• 1 teaspoon fresh sage, chopped

• 1/4 cup Parmesan cheese, grated

• 1/2 teaspoon freshly grated nutmeg

• zest of 1 lemon

• sea salt and freshly ground black pepper, to taste

 

 

Preparation

 

 

1. Add oil to medium skillet and heat to medium-high. Add onion and squash and cook, stirring occassionally, about 7 minutes. Add garlic and cook 2-3 minutes. Add quinoa and cook 1 minute, stirring to mix with vegetables.

2. Add wine and cook, stirring, until liquid is evaporated. Add broth, bring to gentle boil, then reduce heat to a simmer. Add sage and continue to cook, stirring often, for 10-12 minutes. When liquid is almost absorbed, stir in cheese, nutmeg, lemon zest, and salt and pepper to taste. Serve immediately.

 

 

Make It A Meal

 

CHC suggestion: This Recipe Provides a Complete Meatless Monday Meal or Serve as a Side to Pork Tenderloin

 

 

 

 

102714

Baked Salmon on Pureed Acorn Squash Bed

Winter squash is an excellent source of carotenoids, fiber and vitamins C and B.

Make sure to save the seeds after scooping them out so you can toast them for a healthy snack.

Baked Salmon on Pureed Acorn Squash Bed

Serves 4

 

Ingredients

 

 

• 2 acorn squash, cut in half & seeded

• 1 teaspoon ground cumin

• 1 tablespoon plus 2 teaspoons extra virgin olive oil, divided

• sea salt and freshly ground black pepper, to taste

• 4 small salmon fillets

 

 

Preparation

 

 

1. Preheat oven to 325 degrees. On large baking pan, place squash halves cut side down and place in preheated oven. Roast until tender, about 40 minutes. Remove and let cool slightly. Leave oven on. Peel skin from squash and place flesh in medium bowl. Add 1 tablespoon oil, cumin, salt and pepper, and mash with potato masher.

2. Meanwhile, heat remaining oil in large skillet over medium-high. Place salmon in pan, skin side down, and place pan in oven. Bake for 4 minutes, gently flip with spatula, and bake until done, about 4 more minutes. Divide acorn squash among 4 plates. Place 1 fillet on top of each plate. Sprinkle with Maple Syrup-Candied  Pumpkin Seeds and serve immediately.

 

 

 

 

 

Make It A Meal

 

CHC suggestion: This Recipe Provides a Complete Meal

 

 

 

 

 

 

 

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Celebrity Chef Event

The Culinary Health Club welcomes Chef Daniel Chong-Jimenez

on

Sunday, October 26th, 2014 12:00 pm

for

a live cooking demonstration & tasting of favorite fall recipes at our Milford store

Chef Dan is the former Executive Chef at the Norwich Inn & Spa and a founding member of the Connecticut Farmland Trust.

There’s never been a better time to join the Culinary Health Club – Where Health Meets Hometown.

Artichoke & Bison Baked Penne

One of the USDA’s top 20 antioxidant-rich foods, artichokes are rich in folate, fiber and vitamins C and K.

 

Artichoke & Bison Baked Penne

Serves 4

 

 

Ingredients

 

 

• 1 tablespoon Parmesan cheese, grated

• 8 ounces dry whole grain penne pasta

• 1 medium white onion, chopped

• 12-16 ounces ground bison

• 8 fresh plum tomatoes, sliced into quarters

• 1 package frozen artichoke hearts, defrosted & quartered

• 1 tablespoon fresh basil, chopped

• 1 tablespoon fresh oregano, chopped

• 1/4 cup low sodium vegetable broth

• 2 tablespoons tomato paste

• sea salt and freshly ground black pepper, to taste

• 3/4 cup low fat mozzarella cheese, shredded

 

 

Preparation

 

 

1. Preheat oven to 350 degrees. Lightly coat a 1-quart baking dish with cooking spray. Sprinkle dish with Parmesan cheese.

2. Cook pasta according to package directions. Drain and add pasta to large bowl. Meanwhile, in medium skillet, heat oil over medium-high. Add onions and cook until beginning to soften, about 5 minutes. Add bison and cook until lightly browned, about 4 minutes. Transfer bison and onion to bowl with pasta. Add tomatoes, artichokes, basil, oregano, vegetable broth and tomato paste, and gently stir to combine. Season with salt and pepper.

3. Add contents of bowl to prepared baking dish and sprinkle evenly with mozzarella. Place in preheated oven and bake until hot and bubbly, about 20 minutes. Serve hot.

 

 

 

Make It A Meal

 

CHC suggestion: This Recipe Provides a Complete Meal

 

 

 

 

102114

Maple Syrup-Candied Pumpkin Seeds

Pumpkin seeds are one of the most complete sources of plant-based protein available.

Maple Syrup-Candied Pumpkin Seeds

Serves 4

Ingredients

• 1/2 cup dried fresh or packaged pumpkin seeds, plain

• 1/4 teaspoon sea salt

• 2 teaspoons pure maple syrup

Preparation

1. Place sheet of wax paper on kitchen counter. Heat large skillet over medium-high. Place pumpkin seeds in skillet and cook, stirring often, for 5 minutes. If they begin to brown too quickly, reduce heat to medium. Stir in salt and cook for 1 more minute.

2. Add maple syrup and let bubble for about 10 seconds, vigorously shaking the pan to coat the seeds well. Remove pan from heat and stir. Turn seeds out onto the wax paper to cool, separating seeds so they don’t stick together. Allow to cool completely before using. Store in tightly sealed container at room temperature for 7 days.

Make It A Meal

CHC Suggestion: Sprinkle seeds on cereal, yogurt, or salads. Or sprinkle on top of Baked Salmon on Pureed Acorn Squash Bed (Friday’s Recipe of the Day).

 

 

 

 

 

 

 

102214

Tomato, Artichoke & Mozzarella Salad with Chicken

One of the USDA’s top 20 antioxidant-rich foods, artichokes are rich in folate, fiber and vitamins C and K.

Tomato, Artichoke & Mozzarella Salad with Chicken

Serves 8

Ingredients

• 1/2 pound fresh mozzarella cheese, part skim, cubed

• 8 medium tomatoes, quartered

• 1 pound small artichoke hearts, frozen

24 ounces cooked skinless, boneless chicken breast, cubed

• 1 small red onion, thinly sliced

• 1 tablespoon fresh basil, chopped

• 2 tablespoons fresh parsley, chopped

• 24 green olives, pitted and sliced

• 2 tablespoons grapeseed oil

• 1/4 cup balsamic vinegar

• sea salt and freshly ground black pepper, to taste

 

Preparation

1. In large serving bowl, gently toss together all ingredients. Serve at room temperature or chilled.

 

Make It A Meal

CHC suggestion: This Recipe Provides a Complete Meal

 

 

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