They Call Them Mellow Yellow
Let the sun shine in by adding yellow fruits and vegetables to your diet!
The orange and yellow in these foods contain powerful antioxidants that are, again, fighting agents against cancers, contain high levels of vitamin c, help our bodies to absorb calcium more effectively, protects our bones and teeth, and our vision. Yellows and oranges contain beta-carotenes, and bioflavanoids.
Butternut Leek Soup
Ingredients
1 butternut squash
2 small leeks
1 head garlic
2 (15 ounce) cans chicken broth
2 cups water
1 tablespoon pumpkin pie spice
3 tablespoons olive oil
Directions
Remove the papery covering from garlic, cut the top off but do not separate or peel the cloves.
Roast garlic in the oven for an hour.
Pre-cook the squash in the microwave for 15 minutes and let cool. Cube and put into crockpot.
Slice and clean the leeks well. Add to crockpot.
Add water, olive oil, and broth.
When garlic has cooled about 10 minutes, squeeze garlic into the soup.
Add pumpkin pie spice.
Salt and pepper to taste. If broth is low sodium, you'll want a little salt.
Cook on low for 6 hours.
Put small batches into a food processor, food mill, or blender and puree.
Serve garnished with a bit of sour cream, some nutmeg, or even a few red pepper flakes.
Couscous Stuffed Yellow Peppers
Ingredients
2 yellow or orange bell peppers
1 (15 ounce) can fat free chicken broth
1 cup couscous
1 tablespoon dry ranch dressing mix
1 chicken sausage
Directions
Core and seed the peppers and cut in half lengthwise. Pre-cook in microwave about 4 minutes.
Bring chicken broth to boil and add dry couscous.
Stir in ranch mix. Toss in pre-cooked thinly sliced, chicken sausage.
Cook for about 10 minutes, stirring to keep from sticking. Simmer on about med/low.
When most of the water has been absorbed, lay peppers on baking tray and spoon couscous and sausages into the peppers.
Bake at 400 about 20 minutes.
Add a light sprinkle of cheddar cheese if you'd like, or a dollop of fresh sour cream.
Notes: The couscous is uncooked. The chicken sausage I used was 110 calories and very low fat. When calculated out, I got 212 calories per serving.
Banana Pumpkin Oat Breakfast Muffins
Ingredients
1/2 cup rolled oat
1/2 small banana
2 Tbs mashed pumpkin
1/4 teaspoon baking soda
1/4 teaspoon baking powder
1 teaspoon pumpkin pie spice
1/8 cup dried cranberries
2 large egg whites
Directions
Preheat oven or toaster oven to 350.
Prepare a muffin tin.
Mash the banana in a bowl.
Mix in the dry ingredients.
Add egg whites and mix well.
Pour into muffin tins.
Bake 15 minutes at 350.
Makes 2 large or 4 small muffins.
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