The recipes feature a variety of fresh seasonal crops and seek to inspire readers to go on a culinary journey to create healthy, comfort meals for the family. Recipes include dishes like Acorn Squash Bisque, Eggplant Parmesan Pizza, Chicken and Sweet Potato Stew, Amazon Bean Soup With Winter Squash Greens, and even a delightful Apple-Cinnamon Cobbler for dessert. Browsing through the recipes just makes me want to stop by the farmers market.

(Images:EverydayHealth.com)

The Amazon Bean Soup With Winter Squash Greens sounds fantastic – a Dutch oven/crock pot recipe featuring butternut squash, pinto beans and spinach.

Amazon Bean Soup With Winter Squash Greens
Makes 8 servings.

Ingredients:

• 1 tablespoon butter
• 4 clove(s) garlic, minced
• 2 medium carrot(s), chopped
• 1 medium onion(s), chopped
• 6 cup(s) broth, reduced-sodium chicken
• 3 pounds squash, butternut, peeled and diced
• 1 medium tomato(es), plum, chopped
• 1/4 teaspoon pepper, red, crushed
• 1/4 teaspoon salt
• 1/8 teaspoon pepper, black ground
• 30 ounce(s) beans, pinto, or 2 15-ounce cans, rinsed
• 10 ounce(s) spinach, stemmed and coarsely chopped
• 1 lime(s), cut into wedges

Preparation:

1. Melt butter in a Dutch oven over medium-high heat. Add garlic, carrots and onion and cook, stirring occasionally, until the vegetables are tender and lightly browned, 5 to 7 minutes.
2. Add broth and scrape up any browned bits with a wooden spoon. Add squash, tomato, crushed red pepper, salt and pepper and bring to a boil. Reduce heat to a simmer and cook until the squash is very soft and almost breaking apart, about 20 minutes.
3. Transfer 3 cups of the soup to a blender and puree until smooth. (Use caution when pureeing hot liquids.)
4. Return the pureed soup to the pot. Stir in beans and spinach and cook over medium heat until the beans are heated through and the spinach is wilted, about 5 minutes. Serve with lime wedges.

More recipes can be found here. Also, check out Everyday Health’s exclusive interview with First Lady Michelle Obama on healthy eating habits.

About the Sensation Papaya:
“Sandwiched on Central Mexico’s West coast between the states of Jalisco and Michoacan is the tiny state of Colima. Located in this state is the small farming town of Tecoman, where the Sensation Papaya is grown. Available exclusively from Fresh Tex Produce, the Sensation Papaya is a very unique, red fleshed papaya that boasts some different characteristics than the more well known varieties like the Maradol.
One important characteristic is the Sensation’s aroma. The Sensation Papaya’s aroma is more smooth and seductive when compared to its counterparts and provides an attractive smell to any recipe or when eaten by itself. This variety is also one of the sweetest varieties because the level of brix average above 14 on a consistent basis. But probably one of the most unique characteristics of the Sensation Papaya is its longevity compared to other varieties with at least twice the shelf life of its competitors.”

The papayas arrived and they were very close to ripe. The papayas were huge and had a good weight too! Immediately, we picked up the ripest one and started cutting it up into chunks. The flesh had a really nice orange color and looked real juicy. We enjoyed them as is. They were so fresh and sweet, adding anything else to it would just not be fair (at least not for the first taste).

While on the topic of papayas, let me amuse you with some general info on papayas and other serving suggestions.

About the papaya:
Although papayas are in their peak season from June to September, you can find them at supermarkets all year around.
There’s two main varieties of papayas – Hawaiian papayas and Mexican papayas. The Hawaiian ones tend to be smaller, somewhat pear-shaped, about a pound in weight. The Mexican ones tend to be much larger and heavier. Papayas have yellow skin when ripe and the flesh is orange or pinkish, depending on variety. Ripe papayas are usually enjoyed raw. Unripe green papayas can be enjoyed raw or cooked, sometimes in a salad, stew, or stir-fry.

What to look for in a payaya:
Unless you’re purposely looking for a green papaya, pick a papaya that are fairly large, with skin that is mostly yellow, blemish-free, and slightly soft. Avoid ones that are too soft or have many bruises. If it has a strong sweet smell, the papaya is overripe. If you buy one that is more green than yellow and firm, it’ll take it a few days to ripen.

How to store this papaya after you bring it home:
Unripe papayas can be kept at room temperature for up to 1-2 weeks. Slightly green papayas will ripen at room temperature in about 2-3 days. To speed up the process, you can put them in a paper bag. Ripe papayas should be put in the refrigerator, in a plastic bag, to slow down the ripening process. Ripe papayas will last up to a week, but best if enjoyed within a couple of days. You can also freeze the papaya to enjoy later, in a smoothie perhaps. Peel the papaya, cup it in half lengthwise, scoop out the seeds, and cut the papaya into cubes. Freeze the papaya chunks on a cookie tray. Once frozen, transfer pieces into a freezer bag or airtight container.

What is good about the papaya:
Other than being sweet and delicious, papayas are also very nutritious. They are filled with vitamins, antioxidants, potassium, and fiber. They promote cardiovascular health and digestive health. The papaya contains papain, a natural enzyme that can be found in digestive aids/supplements and also used as a meat tenderizer. Papain levels are generall high in the unripe fruit.

How to enjoy papaya:
There are so many ways to enjoy a papaya. I’m not even sure where to start, but here’s a few simple yet fun ideas.

• Cut the papaya into chunks and enjoy it as is. If you like, sprinkle some fresh lime juice on it.
• Add papaya to your fruit salad. Some fruits that go well with papayas include mangos, kiwis, and berries.

• Put it in a blender and make papaya juice.
• Put it in a blender with a few other additions and make a delicious smoothie!
• Try combining papaya, strawberries, yogurt, and some mint leaves. Or, blend together papaya, peach, plain soy milk, honey, and ginger.

• Slice papayas and serve along with fish or meats, as an edible garnish.
• Make a delicious salsa, chutney, or jam with papaya. Mix diced papaya, cilantro, and ginger to make a light salsa to accompany fish.
• Something like basil, cilantro, mint, or rosemary goes really well with papaya flavor.

• Turn it into a marinade, sauce, salad dressing.
• Blend it with peanut butter and make a papaya spread.
• Make dessert with papaya. Pudding, ice cream, or yogurt.

Did you know that the papaya seeds are actually edible too?
I’ve accidentally ate a few seeds before, but never thought about using it in a recipe or anything. The seeds have a sharp and peppery flavor to it. After talking with a few folks, I found out that they can be grounded and used like black pepper or blended to make a peppery salad dressing. Interesting!

I tried making a salad dressing by combining about 2 tbsp papaya seeds with approx. 2 tbsp apple cider vinegar, 1 tbsp honey, 1 tbsp olive oil, and a little bit of minced onion and garlic. I blended everything in a small food processor, until the papaya seeds looked like ground pepper. It made a nice and creamy dressing, sweet and peppery at the same time. I stored it in the fridge and it was good for about a week. Next time I cut open a papaya, I won’t let the seeds so to waste.

Anyway, be on the look out for the Sensation Papaya! I’ve been seeing them in various supermarkets and local fruit stands. It’s definitely worth a try!

The first recipe is for a refreshing smoothie. This one sounds very pleasing to me, since it combines green tea and watermelon – two things I enjoy a lot! His recipe contains Greek yogurt, but I can easily make it non-dairy by substituting it with soy yogurt. I have to say though… it’s quite easy to get make a tasty and satisfying smoothie, but sometimes smoothies can also be very high in calories and high in sugars. In my opinion, it’s all about the choice and portions of the ingredients. In this recipe, Rocco transforms a 612 calorie smoothie recipe to a more conscious 109 calorie beverage. The second recipe is for a lasagna dish. I tend to stay away from lasagna dishes, maybe because of the significant amounts of dairy and cheese that tends to be in them. This is an interesting recipe nonetheless. Rocco transforms a dish that would usually be about 850 calories and 47 grams of fat per serving to a healthier and more reasonable 388 calorie 15 grams of fat dish. Enjoy!

The following recipes are directly from the Now Eat This! Diet cookbook. If they are to your liking, check out the book: here.

Green Tea Watermelon Super Punch
I CRAVE SMOOTHIES. I have 2 to 3 a day. Did I mention I’m forming a support group? This smoothie is one of my favorites. It’s souped up with high-antioxidant matcha (green tea powder). This one is made with yogurt, too—a wonderful probiotic food that has been shown in studies to help with fat burning. Oh, and if you suspect you’ve been unintentionally overdosing on smoothies, get help.

Ingredients (serves 4):

• 2 cups ice
• 4 cups cubed seedless watermelon
• 1 cup nonfat Greek yogurt, such as 0% Fage Total
• 1/4 cup fresh lime juice
• 1/4 cup agave nectar
• 1 cup chopped fresh pineapple
• 4 teaspoons unsweetened matcha green tea powder

Directions:

1. Toss all ingredients into a blender and blend for 5 minutes to increase volume.
2. Serve in glasses with a straw.

Nutrition Information (Per serving)

• 176 calories 0g fat (0g sat / 0g mono / 0g poly)
• 0mg cholesterol
• 22mg sodium
• 37g carbohydrate
• 1g fiber
• 6g protein

No-boil Mushroom Lasagna
YEARS AGO, after she came to Hollywood and became an international film star, Sophia Loren gave the media her most sultry pose one day and reportedly said, “All you see, I owe to pasta.” Americans now know what Italians and others have known for centuries: Pasta is cheap, chic, and healthy. I don’t like diets that give you scheduled feedings of birdseed, so, my friends, thank you for coming back to the pasta fold. This recipe uses no-boil noodles. Mushrooms and no-boil lasagna noodles were made for each other. Because mushrooms release a lot of water during cooking, they essentially steam the noodles, thereby cooking them.

Ingredients (serves 4):

• Nonstick cooking spray
• 2 cups reduced-fat ricotta cheese, such as Sargento
• 1/2 cup chopped fresh basil
• 2 tablespoons chopped fresh fl at-leaf parsley
• 1 cup grated Parmigiano-Reggiano
• Salt
• Freshly ground black pepper
• 4 ounces (about 8 sheets) no-boil whole wheat lasagna noodles, such as Dalallo
• 10 ounces sliced cremini mushrooms
• 4 ounces white button mushrooms
• 1/2 cup shredded reduced-fat mozzarella cheese

Directions:

1. Preheat the oven to 350 degree F. Coat the inside of an 8 x 8 x 2-inch baking pan with cooking spray and set aside.
2. In a medium bowl, add the ricotta, basil, parsley, and 3/4 cup Parmigiano-Reggiano. Mix with a spoon until blended. Season with salt and pepper to taste. Set aside.
3. Line the bottom of the prepared baking pan with two lasagna sheets. Top with 1/2 cup of the cheese mixture. Using the back of a spoon, spread the mixture so that the noodles are covered. Top with a layer of mushrooms. Repeat the procedure two more times. On the last layer, place two lasagna sheets on top of the mushrooms. Spread a layer of the remaining cheese mixture on top. Scatter the mozzarella and remaining Parmigiano-Reggiano on top.
4. Cover tightly with foil and bake in the oven for 30 minutes.
5. Raise the temperature of the oven to 425 degree F, and bake for another 15 minutes. Uncover the dish and continue to bake for another 15 minutes or until the top is golden brown.
6. slimmer dinners

Nutrition Information (Per serving)*

• 388 calories
• 15g fat (8g sat / 2.6g mono / 1.2g poly)
• 57mg cholesterol
• 510mg sodium
• 34g carbohydrate
• 3g fiber
• 28g protein

* CALORIE SAVER: Cut the Parm cheese in half and save 43 calories per serving.

Tofu can be enjoyed raw as well. (Just make sure you’re using tofu from airtight packages and that the tofu hasn’t been sitting around opened for days.) Here’s a recipe for tofu crumbles using firm tofu. These tofu crumbles are pretty basic and can be used as a topping for many dishes, e.g. scooped onto a salad or added to a sandwich or wrap. If raw tofu is not your thing, you can cook it in a pan with some olive oil and it’ll kind of resemble scrambled eggs.

The basic idea is to press the tofu and then crumble the tofu with your hands. The tofu should reach a ricotta-like consistency. Then, season and flavor the tofu as you like.

Pressing the tofu changes the texture, drains out the water, and makes the tofu a bit firmer. A simple way to press tofu is to place the block of tofu between some paper towels in a large flat plate. Then, place another flat plate and then put a heavy weight on the plate. Let it sit for about an hour.

Here’s one recipe that I tried for flavoring the tofu crumble. I decided to go with a simple herbs and olive oil blend.

Ingredients:

• 7.5 oz firm tofu, pressed and drained
• 1 tsp lemon juice
• 1/4 tsp garlic powder
• 1 tsp olive oil
• 1/2 tsp dried basil
• 1/2 tsp dried oregano
• 1 tbsp nutritional yeast
• salt and pepper, to taste

Directions:

1. In a large bowl, crumble up the tofu with your hands.
2. Add lemon juice, garlic, salt and pepper.
3. Mash until it reaches the consistency of ricotta cheese, a few minutes.
4. Add olive oil and stir.
5. Add nutritional yeast and combine all ingredients well.
6. Cover and refrigerate for at least 2 hours.
7. Keep refrigerated until ready to use.

Here’s another variation for tofu crumble. This one has curry powder!

Ingredients:

• 7.5 oz firm tofu, pressed and drained
• 1 tsp olive oil
• 1/2 tsp soy sauce
• 1/2 tsp rice wine vinegar
• 1 tsp minced garlic
• 1/2 tsp curry powder
• salt and pepper, to taste

Directions:

1. Same as above.

Enjoy in a sandwich!

Or in a salad!

No egg?
I read that flax seed meal can be used to make an egg substitute for baking. I conveniently have a bag of flax seed meal in my fridge. I like to add a scoop of flax seed meal to my cereals, oatmeal, smoothies, pancakes, and such. It’s a great source of extra fiber. It also adds a light nutty flavor. The writing on the package says that 1 tbsp of flax seed meal can be combined with 3 tbsps of hot water to make one egg replacer.

No shortening?
Fruit puree makes a good shortening or butter substitute for baked goods. I usually like to use either bananas, applesauce, prunes. I had a ripe banana laying around the counter and it was the perfect candidate. Fruit puree will add a hint of flavor to the baked product, so we should make sure that the fruit will complement the product well. Bananas and cornbread works.

No milk?
This one was easy. I rarely ever have cow’s milk in the fridge since I’m lactose intolerant. I like to alternate between soy milk, almond milk, and rice milk. This week was soy milk and so, I substitute the regular milk with the soy milk.

Here’s the recipe:
Ingredients:

• 2 tbsp ground flaxseed meal
• 6 tbsp hot water
• 1 cup wheat flour
• 1 cup cornmeal
• 1/4 cup sugar (1/2 cup if want sweeter)
• 4 tsp baking powder
• 3/4 tsp salt
• 1 cup soy milk
• 1 medium size banana, mushed

Directions:

1. Preheat oven to 425 degrees.
2. Spray muffin pan/baking dish with nonstick cooking spray.
3. Bring some water to boil. In a small bowl, add the ground flax seed. Pour 6 tbsps of hot water into the bowl. Stir until the mixture thickens. Set it aside to rest for a few minutes. (You’ve just made an egg substitute.)
4. In a large bowl, mix the flour, cornmeal, sugar, baking powder, and salt.
5. Add the ground flax seed mixture, soy milk, and mushed banana to the flour mixture. Beat until smooth.
6. Pour mixture into muffin pan/baking dish.
7. Bake for 20 to 25 minutes, or until a toothpick inserted in the middle
   comes out clean.
8. Cool on wire rack for 10 minutes.
9. Serve warm.

This recipe created a very savory cornbread. The cornbread smelled amazing and tasted great as well. It would be perfect for soups and stews, or dipped in some gravy sauce.

For a sweet cornbread, you can add more sugar into the recipe instead. You can also add some honey or maple syrup to give it extra sweetness.

The cornbread freezes very well too. I wrapped them up individually in plastic wrap, placed them in a ziplock bag and tossed the bag into the freezer. The cornbread can be reheated in a microwave or toaster oven and it tastes just as great.

Happy eating!

I made these delicious savory crêpes for brunch the other week when I was home visiting my mom. The crêpe batter is made with whole wheat flour, contains no eggs and no dairy. For these savory crêpes, I made a light and simple filling with sauteed sweet peppers tossed with cherry tomatoes, super sprouts mix, and some crushed almonds.These crêpes were very light and refreshing. It was really tasty. The crêpe batter worked out really well. I can’t wait to try other variations and fillings.

Here’s the recipe.
Ingredients for crêpe batter: (Makes about 8-10)

• 1/2 cup whole wheat pastry flour
• 1/2 cup all purpose flour
• 1 1/2 cups rice milk
• 2 tbsp flaxseed meal mixed with 6 tbsp of hot water, mix and let it sit for 2 minutes
• 1/4 tsp of salt

*For sweet crêpes: eliminate salt and add 2 tbsp of sugar and 1 tsp of vanilla extract.

Directions:

1. In a large bowl, combine flour, flaxseed mixture, and milk.
2. Mix well, until there are no big lumps.
3. Place in refrigerator for at least 30 minutes.

While the crepe batter is in the fridge, I prepared the fillings.

Fillings:

• Assorted sweet bell peppers (green, red, yellow, orange), diced
• Olive oil
• Salt and pepper
• Cherry tomatoes, sliced
• Super sprouts mix*
• Crushed almonds

*I picked up the super sprouts mix from Whole Foods Market. The small box package contained alfalfa sprouts, bean sprouts, broccoli sprouts, pea shoots, and fennel. I find sprouts to be very fun to eat – great in salads and sandwiches.

Heat the olive oil in a pan. Add the bell peppers. Season with some salt and pepper. Cook for about 15 minutes, stirring frequently, until the bell peppers look tender. Remove from heat and transfer into a large bowl. Add cherry tomatoes, supersprouts, and almonds, and toss.

Now that the fillings are done and the batter is chilled, we can start cooking and assembling the savory crêpes.

Cook:

4. Heat a small non-stick pan.
5. Spray the pan with cooking spray.
6. Pour about 2-3 tbsp of the batter into the center of the pan.
7. Tilt the pan in a circular motion to spread the batter evenly across the surface of the pan.
8. Cook for about 2 minutes and then flip.
9. Cook the other side for 1-2 minutes and remove from the pan.

Assemble:
Place cooked crêpe onto a plate or flat surface. Add fillings and fold crêpes in half, thirds, or quarters. Ready to serve!

Store:
The crêpes freeze very well. Once they have cooled, stack them up with a piece of parchment paper or wax paper in between crêpes. Place it in a freezer bag or airtight container and put it in the freezer. They will stay good for up to 2 months. Reheat the crêpes on a non-stick pan or oven when you’re ready to enjoy them again. Assemble with your desired fillings and enjoy!

Here is the recipe. It is very simple and easy – just little prep time and the slow cooker does all the work. I used a small 2 quart crock pot to prepare the dish. This recipe makes about 3-5 servings.

Ingredients:

• 2 plump sausage links (I used Italian sausages that were about 8 inches long.)
• 1 cup dried black beans (or 2 15oz cans of black beans)
• 1/2 cup chopped onions
• 1 tbsp minced garlic
• 3 tbsp tomato paste
• 2 tbsp horseradish mustard
• 1 cup water
• sprinkles of basil and oregano

Directions:

1. If using dried beans: Soak the black beans overnight. Drain. Blanch in hot water. Set aside. If using canned beans: Drain and rinse the beans.
2. Pan fry the sausage links until the sausage is mostly cooked. Cut the sausage into smaller pieces. Set aside.
3. Place all the ingredients into a slow cooker.
4. Cook on high for 4 to 6 hours.

The horseradish mustard added a funky color to the dish but also gave it a nice flavor. The black bean and sausage went really well with the salad and bread. This dish can also be served over some cooked rice. Enjoy!

I received this box of artichoke herbal tea as a gift a while back. Artichoke tea claims to have many health benefits, e.g. high in antioxidants, aids digestion, and is good for the liver. This particular one is a blend of artichoke and sweetgrass. When brewed as a tea, it quite a strong and hearty taste. If you’re interested, you can probably find these at your local asian market.

Here’s how I cooked the arborio rice with a tea base. Any other kind of rice and tea combination would probably work well too. This one is kind of a modified risotto recipe. I added some of my favorite herbs. I love adding garlic into every dish. I also sprinkled some nutritional yeast to make it creamy and give it a light hint of color.

Ingredients:

• 3 cups of water
• 2 artichoke tea bags
• 2 garlic cloves, minced
• 1 cup arborio rice
• 1 tsp thyme
• 1/4 cup white wine
• 1 tsp basil
• 1/2 cup nutritional yeast flakes
• salt and pepper, to taste

Directions:

1. Boil artichoke tea bags in water. Set aside.
2. In a pot, add rice, garlic, and wine.
3. Stir until absorbed.
4. Add 1 1/2 cup of the artichoke tea.
5. Cook until absorbed, stirring often.
6. Add more liquid 1/2 cup at a time, letting the liquid get absorbed and stirring often.
7. Continue doing so for about 20-25 minutes, until the rice is tender and reaches the desired consistency.
8. Stir in nutritional yeast.
9. Sprinkle basil.
10. Season with salt and pepper.

Enjoy!