recipe

Warm Up with this Tomato Soup Recipe

By Alex Phares, EFNEP Extension Associate

Summer seemed to hang on well into the fall months this year, but by December winter temps finally hit the Mountain State and early January is bringing about our first accumulating snow. It’s the perfect time of year to warm yourself with a hot bowl of homemade soup, and one of my favorites is good ol’ tomato soup.

This recipe is adapted from the Runner’s World Cook Book 2013 and is a healthy, delicious remake of classic tomato soup that adds chickpeas. Chickpeas are a great source of fiber and protein, and tomatoes are full of cancer-fighting antioxidants. To round out the meal, try topping with a tablespoon of cheese and serve with a side salad.

1 tablespoon extra-virgin olive oil
1 onion, diced
2 cloves garlic, minced
1 can (28 ounces) fire-roasted crushed tomatoes
2 cups low-sodium vegetable broth
1 teaspoon sugar
1/4 teaspoon black pepper
1 can (15 ounces) chickpeas

  1. Heat the oil in a large soup pot over medium heat.
  2. Add the onion and cook until soft, around 4 minutes (stirring frequently).
  3. Add the garlic and cook for about 30 seconds.
  4. Add the tomatoes and broth, raise heat and bring to a boil.
  5. Reduce heat to low and simmer for 5 minutes. Add sugar and black pepper.
  6. Add the chickpeas and simmer for 10 minutes.
  7. Carefully transfer to a blender (work in small batches, or the steam will build up in the blender. Only fill 1/2 – 2/3 of the way full).
  8. Blend ½ of the soup until mostly smooth, you may see bits of tomato and chickpea.
  9. Return to remaining soup in the pot and serve.

Turkey Talk: The Ins and Outs

By Bonnie Dunn, Tabitha Surface and Robin Turner, Extension Agents

Thanksgiving is a time for good food and drink with family and friends, but the common centerpiece of the holiday dinner – especially Thanksgiving – is turkey. And while delicious, turkey does have its own set of preparation steps that must be carefully followed to ensure it is cooked appropriately. Here are a few guidelines that will ensure all your guests remain happy and healthy during your “turkey day” festivities.

Thawing: There are a few ways to thaw a turkey, but the best is to thaw it in the refrigerator. This will allow the turkey to thaw at the proper temperature, which also slows the growth of harmful bacteria. If you must use water to thaw your turkey, make sure the water is cold and drain it frequently to maintain the cold temperature.

Next, remember the letters “CSCS!” when the real turkey prep begins: Clean – Separate – Cook – Clean Up.

Clean: Wash hands, utensils, surfaces, and fruits and vegetables. Do not wash the turkey or eggs.

Separate: Keep all the meats separated from other food items by using separate cutting boards, utensils and towels. Wash your hands when switching from one utensil or recipe to another. Keep a sink full of clean, soapy, hot water to wash your hands as you are preparing each recipe. This ensures that no cross contamination occurs.

Cook: Yay! It is time to put the turkey in the oven. Try these helpful hints for a safe, delicious holiday!

  1. For a quick clean-up, purchase a turkey cooking bag at your local grocery store. This not only saves time on cleaning but also makes for a more moist and flavorful dinner.
  2. When stuffing is cooked inside the turkey, it is more moist and flavorful, but it absorbs some of the fat from the bird, so keep that in mind when calculating your caloric intake.
  3. Stuffing can be a source of foodborne illness, especially if placed inside the bird. Make sure all cutting boards, spoons, bowls and hands are very clean when preparing the mixture. Never stuff the bird before you are ready to bake it. Do not pack the cavity tight as the center may stay at the “temperature danger zone” too long.
  4. Baking stuffing separately from the turkey is safer and produces a lower-calorie side dish. If the stuffing is made early in the day, mix it very quickly and place in a prepared baking dish. Cover tightly and refrigerate immediately. When ready to bake, remove it from refrigerator and place directly into the preheated oven. Test to make sure the stuffing has heated all the way through before serving

 Clean up: Do not leave your Thanksgiving dinner out on the table beyond two hours after having taken it from the oven/stovetop to the table.

If you want to cook your turkey unstuffed, add extra flavor by placing the following items in the cavity of the turkey: one celery rib, one onion cut in half, and one whole carrot. Otherwise, try our Healthy Holiday Stuffing recipe below.

 

Healthy Holiday Stuffing:
Serves 8

Ingredients
1/2 cup chopped carrots
1/2 cup chopped celery
1/2 cup chopped onion
1 1/2 cup de-fatted turkey broth or 1 cup low-sodium non-fat chicken broth
1 cup sliced raw mushrooms
1 8-oz. package of seasoned stuffing mix
Non-stick cooking spray

Directions

  1. Wash, peel and finely chop carrots, celery and onion. Place in a medium saucepan with broth and bring to a boil. Cover, turn heat down and simmer for 5 minutes.
  1. Slice mushrooms. Heat nonstick skillet over medium heat. Remove from heat briefly and spray with non-stick cooking spray. Return to heat and add mushrooms to saute.
  1. Place stuffing mix in large bowl. Add mushrooms and vegetables in broth. Toss lightly with a fork.
  1. Spray baking dish lightly with cooking spray. Spoon stuffing into baking dish. Cover tightly with foil. Bake at 325 degrees.
  1. If you choose to stuff your turkey, be sure to do it loosely.

Nutritional Values
Calories: 120
Sodium: 387 mg
Carbs: 25 g
Protein: 4 g
Fat: 1 g

Exchanges:
1 starch/bread and
1 vegetable

 

For additional information refer to: CDC Thanksgiving Food Safety

 

 

 

Heart-Healthy Snacking

By Stacy Herrick, Communications Specialist

February is American Heart Month. This annual campaign is designed to bring awareness to cardiovascular disease, the nation’s number one killer among both men and women. One way to combat this disease is by maintaining a healthy diet.

With the Super Bowl this weekend, we know that eating healthy is easier said than done. But, have no fear! WVSU Extension Service is here to help you find heart-healthy snacks for the big game. This recipe for sweet potato nachos from the American Heart Association will get everyone cheering.

Ingredients

  • 3 medium sweet potatoes (about 2 pounds), makes about 6 cups of rounds
  • 1 Tbsp. olive oil
  • 1 tsp. chili powder
  • 1 tsp. garlic powder
  • 1 1/2 tsp. paprika
  • 1/3 cup black beans, drained, rinsed
  • 1/3 cup reduced-fat shredded cheddar cheese
  • 1/3 cup chopped tomato (1 plum tomato) OR
  • 1/3 cup no-salt-added, canned, diced tomatoes, drained and rinsed
  • 1/3 cup chopped avocado

Directions

For more information about American Heart Month and the American Heart Association, visit heart.org. To find more heart-healthy recipes, check out the AHA here.