Category: recipes

Butternut Squash, among other root vegetables are in season this time of year. You can use ground turkey as specified, or add leftover Thanksgiving turkey at the end of the recipe. Try adding some radish as a garnish for an added crunch and a bit more spice.

Butternut Squash and Turkey Chili

Prep/Cook Time:  1 hour          Serves: 6

Nutrition Information:

PER SERVING SIZE
Calories: 310     Protein: 22g     Carbohydrates: 31g  (Fiber: 10g)     Fats:12

Ingredients:

• 3 teaspoons olive oil 
• 1 pound 99 percent fat-free ground turkey 
• 1 medium onion, diced 
• 3 cloves garlic, minced 
• 1/4 cup chili powder 
• 1 tablespoon ground cumin 
• 2 teaspoons ground coriander 
• 3 tablespoons tomato paste 
• Kosher salt 
• 1 small butternut squash, peeled, seeded and cut into 1/2inch cubes (about 3 1/2 cups) ** 
• 4 ripe plum tomatoes, chopped 
• Two 14-ounce cans black beans, drained and rinse
• 1/4 cup chia seeds 
• Freshly ground black pepper 
• 1/4 cup fresh cilantro leaves, chopped 
• 1/4 cup reduced-fat sour cream 

Instructions:

1. Heat 1 1/2 teaspoons of the oil over medium-high heat in a large Dutch oven.
2. Add the turkey and cook, breaking up chunks with the side of a wooden spoon, until browned, about 5 minutes. Push the turkey to the edges of the pan, leaving the middle empty.  
3. Reduce the heat to medium and add the remaining 1 1/2 teaspoons oil, then the onion and garlic to the center of the pan. Cook, stirring occasionally, until the vegetables start to soften, about 3 minutes.  
4. Add the chili powder, cumin and coriander and stir about 30 seconds.
5. Add the tomato paste and 1 teaspoon salt and stir until the paste begins to darken in color, about 30 seconds.
6. Add the squash**, tomatoes and 4 cups water, scraping the bottom of the pan to release any stuck bits.  
7. Bring to a simmer, adjust the heat and simmer, uncovered, until the chili has thickened and the squash is tender, 35 to 40 minutes.** 
8. Stir the beans and chia seeds into chili and heat through, about 5 minutes. Season with salt and pepper to taste.
9. Spoon chili into bowls and top with cilantro and a dollop of sour cream. 

**To decrease time of cooking- cook butternut squash in a microwave safe bowl with ½ inch of water covered in plastic wrap. Microwave 5-7 minutes until tender. Add squash to chili. You can also chop or pull leftover Thanksgiving turkey and add to finished chili until heated through.

When fall hits in Florida, you may start to feel a cool breeze and change in the air. You may also start feeling the urge to visit those picturesque pumpkin patches. Pumpkins are a symbol that fall is here, not to mention they are in season August through October, so there is no better time to enjoy your favorite pumpkin treat.

If you are craving that pumpkin flavor, check out this easy crowd-pleasing pumpkin mousse recipe.

Pumpkin Mousse

Serves: 8          Prep time: 10 minutes

Ingredients

• 2 small packages of instant sugar-free vanilla pudding
• 2 cups of no-fat (skim) milk
• 1/2 teaspoon pumpkin spice
• 15 ounce can of pumpkin
• 8 ounces of fat-free Cool Whip

Preparation

1. Prepare instant pudding according to package directions.
2. Stir in pumpkin spice.
3. Fold in cool whip and pumpkin.
4. Serve chilled and garnish with an extra dash of pumpkin spice!

Want to utilize all those fresh vegetables you got from your recent trip to the farmers market? Garden Vegetable Soup is a great and healthy way to do just that. This easy recipe is full of nutrients and will leave you feeling satisfied. Check it out!

Garden Vegetable Soup

Serves: 8-10      Prep time: 10 minutes    Cook time: 6-8 hours

Ingredients

•  8 medium carrots, peeled and sliced
• 2 medium tomatoes, cored and chopped
• 1 medium zucchini, chopped
• 1 medium yellow squash, chopped
• 1 medium yellow onion, diced
• 1 (15oz.) can of cannellini beans, rinsed and drained
• 1 (24oz.) jar of your favorite pasta sauce
• 1lb lean ground beef (optional)
• 4 cups fat free, reduced-sodium chicken broth

Preparation

Combine all ingredients in a slow cooker and cook on “low” for 6-8 hours or until beef is cooked and carrots are soft.

Make It Ahead:

1. Combine all ingredients except the chicken broth in a freezer storage bag. Label and store in the freezer for up to 3 months.
2. When ready to cook, thaw in the refrigerator overnight. Add thawed mixture and chicken broth to cooker and cook on “low” for 6-8 hours.

Planning to host a kid-friendly July 4th bash or summer party? Try these quick fixes for turning high-sugar, low-activity rituals into fresh ideas and healthy fun!

1. Serve a Watermelon Cake
Kids are sweet enough without added sugar. Redefine dessert by showing off fruits and veggies in a fun way! Slice up a thirst-quenching, naturally-sweet melon and invite campers to dig in. Watch these instructions to get started.

2. Jump in!
Kids who burn more, learn more. Rather than celebrating with a movie (passive connection), choose a pool party (active connection) for kids to interact and be stimulated. They will also sleep better after physical activity.

3. Invite the Family
Provide opportunities for families to bond and strengthen their social-emotional and cognitive development. This may work best at the end of the camp day or during pick up. Involving camp staff in play is also a good way to stimulate interpersonal skills and connection.