MEATLESS MONDAYS

Picture Your Plate
Now you don't have to climb a pyramid to understand the basics of a healthy daily diet. Thanks to the USDA's new choosemyplate.gov initiative, it couldn't be simpler to eat well. Just fill a quarter of your plate with fruits, a quarter with veggies, a quarter with grains and a quarter with protein. Add a serving of low-fat dairy and.....eureka! You've achieved the ideal healthy meal.

  In addition to being mindful of the food on your plate, these key dietary guidelines released by the USDA will keep you and your family on track.

•  Enjoy your food, but eat less.
• Avoid oversize portions.
• Drink water instead of sugary drinks.
• Make at least half your grains whole grains.
• Switch to fat-free or low-fat (1% ) milk.
• Compare sodium in foods like soup, bread, and frozen meals then choose the lowest numbers.

Meatless Monday Recipe: Butternut Squash Bisque (adapted from The Blooming Platter Cookbook ) 

Just in time for cozy autumn cooking, this fantastic recipe for Butternut Squash Bisque is one of many sensational seasonal recipes from The Blooming Platter Cookbook by Betsy DiJulio. Betsy has a unique flair for turning everyday ingredients into something beautiful, tasty, and easy to prepare. She adds an exquisite Cranberry Gremolata topping to this dish, adding a delightful crunch.

Ingredients:
1 Tbs. olive oil
1/2 cup chopped onion
1 clove garlic
1 small butternut squash
2 1/2 cups vegetable stock
4 (4-inch) stalks fresh rosemary
2 bay leaves
sea salt & freshly ground black pepper

Cranberry Gremolata Topping (optional):

The gremolata is inspired by the traditional Italian condiment, typically sprinkled on soups and stews and made with lemon zest, parsley, and garlic.

1/4 cup coarsely chopped walnuts or pecans
1/4 cup chopped fresh cranberries
1 tsp. minced jalapeño
2 tsp. fresh orange zest
pinch sea salt
pinch natural sugar

Directions:

1. If making the Cranberry Gremolata topping, combine all the ingredients in a small bowl, mix well, and set aside.
2. Peel the squash, remove seeds, and cut into 1-inch cubes; heat oil in large skillet over medium-high heat.
3. Add onion and sauté until softened, 3 to 5 minutes; add garlic and sauté until soft and slightly golden, 1 to 2 minutes; add squash, stock, rosemary, and bay leaves; simmer, stirring occasionally, until squash is tender, about 10 minutes.
4. Remove and discard rosemary stalks and bay leaves, then transfer squash mixture to food processor and process until almost smooth, scraping down sides of bowl as necessary.
5. Return puree to skillet and heat through, stirring occasionally.
6. Season to taste with salt and pepper, and serve warm topped with Cranberry Gremolata if desired.

Monday Motivator: Have a Supermarket Strategy

Spend less time and money in the grocery store by having a plan of attack. Shape a shopping list around this week’s meals and stick to it. Dodge unhealthy temptations by avoiding the supermarket when you’re tired or hungry.

Let me know how you enjoy Meatless Mondays and if you have any favorite meatless recipes send it to me or comment on my blog and I will post them in future blog posts.

Until next time have a great week and remember to keep moving with small steps and have fun!

To your health and wellness always,

Lisa

LQ WELLNESS

973-383-0955

lisaquinnwc@embarqmail.com


"What lies behind us and what lies before us are tiny matters compared to what lies within us."~ Ralph Waldo Emerson