Creamy Corn Soup with Crispy Bacon

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Creamy Corn Soup with Crispy Bacon

Prep Time

15 minutes

Cook Time

1 hour

Servings

1 1/3 cups

Ingredients

• 2 Tbsp unsalted butter
• 1 cup chopped onion
• 1 cup thinly sliced celery
• 1/2 cup thinly sliced carrots
• 2 cloves garlic minced
• 1/4 tsp salt
• 1 Tbsp all-purpose flour
• 2 cups fat-free milk
• 2 bay leaves
• 1 can reduced-sodium chicken broth 14.5 ounces
• 2 cups frozen whole kernel corn thawed
• 2 sprigs fresh thyme or 1/2 tsp dried thyme, crushed
• 4 slices lower-sodium, less fat bacon crisp-cooked and crumbled (optional)

Prep Time 15 minutes Cook Time 1 hour Servings 1 1/3 cups Ingredients 2 Tbsp unsalted butter 1 cup chopped onion 1 cup thinly sliced celery 1/2 cup thinly sliced carrots 2 cloves garlic minced 1/4 tsp salt 1 Tbsp all-purpose flour 2 cups fat-free milk 2 bay leaves 1 can reduced-sodium chicken broth 14.5 ounces 2 cups frozen whole kernel corn thawed 2 sprigs fresh thyme or 1/2 tsp dried thyme, crushed 4 slices lower-sodium, less fat bacon crisp-cooked and crumbled (optional)

Instructions

1. In a 4-qt. Dutch oven melt butter over medium. Add the next five ingredients (through salt); cook 10 minutes or until vegetables are softened, stirring occasionally. If desired, remove about 1/2 cup of the vegetables to use as a topper. Stir flour into the remaining vegetables. Cook and stir 1 minute more.
2. Gradually whisk in milk and broth. Stir in corn, thyme, and bay leaves. Bring to boiling; reduce heat. Simmer, covered, 10 minutes, stirring frequently. Remove from heat; cool 10 minutes.
3. Remove and discard thyme sprigs and bay leaves. Using an immersion blender, blend soup until smooth. (Or working in batches, transfer soup to a blender; cover and blend until smooth. Return all of the soup to Dutch oven.) Heat through. Top servings with the reserved vegetables, crumbled bacon, and if desired, black pepper.

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Ground Beef and Potatoes Skillet

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Ground Beef and Potatoes Skillet

Prep Time

10 minutes

Cook Time

30 minutes

Servings

Ingredients

• 3 Tbsp extra-virgin olive oil divided
• 1 lb 90% lean ground beef
• 2 tsp ground cumin
• 1/4 tsp ground pepper
• 1/4 tsp salt
• 1 medium yellow onion, chopped
• 1 yellow bell pepper diced into 1/2 inch cubes
• 1 poblano pepper diced into 1/2 inch cubes
• 2 cloves garlic minced
• 1 bunch lacinato kale stemmed and roughly chopped
• 2 plum tomatoes cored and diced (1/2 inch)
• 1 scallion thinly sliced crosswise (optional)

Prep Time 10 minutes Cook Time 30 minutes Servings Ingredients 3 Tbsp extra-virgin olive oil divided 1 lb 90% lean ground beef 2 tsp ground cumin 1/4 tsp ground pepper 1/4 tsp salt 1 medium yellow onion, chopped 1 yellow bell pepper diced into 1/2 inch cubes 1 poblano pepper diced into 1/2 inch cubes 2 cloves garlic minced 1 bunch lacinato kale stemmed and roughly chopped 2 plum tomatoes cored and diced (1/2 inch) 1 scallion thinly sliced crosswise (optional)

Instructions

1. Heat 1 tablespoon oil in a large cast-iron skillet over medium-high heat. Add beef, cumin, salt and pepper; cook, stirring often to break up the meat, until evenly browned, about 6 minutes. Using a slotted spoon, transfer the beef to a paper-towel-lined plate; do not wipe out the pan. Add 1 tablespoon oil to the drippings in the pan. Add potatoes; cook, stirring occasionally, until the potatoes begin to caramelize and are tender, about 20 minutes. Transfer the potatoes to the plate with the beef.
2. Heat the remaining 1 tablespoon oil in the skillet over medium heat. Add onion, bell pepper and poblano; cook, stirring occasionally, until tender, about 6 minutes. Add garlic; cook, stirring often, until aromatic, about 1 minute. Add kale and tomatoes; cook, stirring often, until the kale is wilted, and the tomatoes are heated through, about 3 minutes. Stir in the beef and potatoes. Sprinkle with scallions, if desired.

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Hashbrown Egg Cups

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Hashbrown Egg Cups

Prep Time

20 minutes

Cook Time

40 minutes

Servings

2 egg cups

Ingredients

• cooking spray
• 20 oz fresh shredded potatoes hashbrowns
• 3 Tbsp canola oil
• 1/4 tsp salt
• 1/4 tsp ground pepper
• 6 eggs large
• 1/3 cup low-fat milk
• 6 Tbsp shredded pepper jack cheese
• 1/4 cup chopped bell pepper
• 1/4 cup chopped red onion

Prep Time 20 minutes Cook Time 40 minutes Servings 2 egg cups Ingredients cooking spray 20 oz fresh shredded potatoes hashbrowns 3 Tbsp canola oil 1/4 tsp salt 1/4 tsp ground pepper 6 eggs large 1/3 cup low-fat milk 6 Tbsp shredded pepper jack cheese 1/4 cup chopped bell pepper 1/4 cup chopped red onion

Instructions

1. Preheat oven to 450°F. Generously coat a 12-cup muffin tin with cooking spray.
2. Place hash browns in a kitchen towel. Working over the sink, squeeze and wring out as much water as possible. Transfer the squeezed hash browns to a large bowl and stir in oil and 1/8 teaspoon each salt and pepper. Divide the mixture among the muffin cups, pressing it into the bottom and up the sides of each cup to form a crust. (There should be a solid layer in the bottom of the cup, but it's OK if the hash browns don't go completely up the sides.) Generously coat the hash browns with cooking spray.
3. Bake the hash-brown nests until golden brown on the bottom and edges, 35 to 45 minutes.
4. Whisk eggs, milk and the remaining 1/8 teaspoon each salt and pepper in a medium bowl. Divide sausage, cheese, bell pepper and onion among the baked hash-brown cups and top with the egg mixture (about 2 tablespoons per cup).
5. Bake until the egg mixture is set, 8 to 10 minutes. Let cool in the pan for 5 minutes. Run a butter knife around the edges of each cup a few times to loosen completely, then use the knife to lift them out of the tin.

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Posted in Breakfast, Recipes

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Two-Ingredient Banana Pancakes

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Two-Ingredient Banana Pancakes

Prep Time

5 minutes

Cook Time

15 minutes

Servings

4 pancakes

Ingredients

• 2 eggs large
• 1 banana medium

Prep Time 5 minutes Cook Time 15 minutes Servings 4 pancakes Ingredients 2 eggs large 1 banana medium

Instructions

1. Puree eggs and banana in a blender until smooth.
2. Lightly oil a large nonstick skillet and heat over medium heat. Using 2 tablespoons of batter for each pancake, drop 4 mounds of batter into the pan. Cook until bubbles appear on the surface and the edges look dry, 2 to 4 minutes. Using a thin spatula, gently flip the pancakes and cook until browned on the bottom, 1 to 2 minutes more. Transfer the pancakes to a plate. Lightly oil the pan again and repeat with the remaining batter.

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Posted in Breakfast, Recipes

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Low Carb Blueberry Muffins

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Low Carb Blueberry Muffins

Prep Time

10 minutes

Cook Time

20 minutes

Servings

Ingredients

• 1 3/4 cup almond flour
• 1/4 cup coconut flour
• 1 Tbsp baking powder
• 1/4 tsp baking soda
• 1 cup blueberries
• 3 eggs large
• 1/2 cup reduced-fat milk
• 1/3 cup light brown sugar
• 2 Tbsp light brown sugar
• 1/4 cup avocado oil
• 1 1/2 tsp vanilla extract

Prep Time 10 minutes Cook Time 20 minutes Servings Ingredients 1 3/4 cup almond flour 1/4 cup coconut flour 1 Tbsp baking powder 1/4 tsp baking soda 1 cup blueberries 3 eggs large 1/2 cup reduced-fat milk 1/3 cup light brown sugar 2 Tbsp light brown sugar 1/4 cup avocado oil 1 1/2 tsp vanilla extract

Instructions

1. Preheat oven to 350 degrees F. Generously coat a muffin tin with cooking spray.
2. Sift almond flour, coconut flour, baking powder, baking soda and salt together in a large bowl. Add blueberries and toss to coat. Whisk eggs, milk, brown sugar, oil and vanilla in a medium bowl. Add to the dry ingredients and stir until combined. Divide the batter among the muffin cups (about 1/4 cup batter per cup).
3. Bake the muffins until lightly browned around the edges and a toothpick inserted in the center comes out clean, 20 to 25 minutes. Let cool in the pan on a wire rack for 20 minutes. Run a knife around the edges and remove from the tin to cool completely.

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Posted in Breakfast, Recipes, Snacks

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Cheesy Meatball Casserole

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Cheesy Meatball Casserole

Prep Time

20 minutes

Cook Time

40 minutes

Servings

Ingredients

• 16 oz whole-wheat fusilli (spiral) pasta
• 1 jar lower-sodium marinara sauce 24 oz. jar, divided
• 1 lb 90%-lean ground beef
• 1/2 cup panko breadcrumbs
• 1/4 cup sweet onion grated
• 1/4 cup fresh basil chopped, plus more for garnish
• 1 egg large
• 2 tsp Italian seasoning
• 1/2 tsp salt
• 1/2 tsp crushed red pepper
• 2 cups low-moisture part-skim mozzarella cheese shredded

Prep Time 20 minutes Cook Time 40 minutes Servings Ingredients 16 oz whole-wheat fusilli (spiral) pasta 1 jar lower-sodium marinara sauce 24 oz. jar, divided 1 lb 90%-lean ground beef 1/2 cup panko breadcrumbs 1/4 cup sweet onion grated 1/4 cup fresh basil chopped, plus more for garnish 1 egg large 2 tsp Italian seasoning 1/2 tsp salt 1/2 tsp crushed red pepper 2 cups low-moisture part-skim mozzarella cheese shredded

Instructions

1. Preheat oven to 350°F. Bring a large pot of water to a boil and add pasta; cook until the center of the pasta is still somewhat firm, about 4 minutes less than package directions. Drain the pasta and transfer to a 9-by-13-inch baking dish. Add half of marinara sauce to the pasta and stir to coat.
2. Combine ground beef, panko, onion, basil, egg, Italian seasoning, salt and crushed red pepper in a large bowl; gently mix with your hands (do not overmix). Form the mixture into 16 (about 1 1/2-inch) meatballs, nestling the meatballs into the pasta mixture as you work. Pour the remaining marinara sauce over the casserole and top with cheese.
3. Bake until a thermometer inserted into the meatballs registers at least 160°F and the cheese is lightly browned, 35 to 40 minutes. Garnish with basil, if desired.

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Posted in Dinner, Lunch, Recipes

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Garlic Butter Salmon Bites

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Garlic Butter Salmon Bites

Prep Time

15 minutes

Cook Time

15 minutes

Servings

Ingredients

• 2 Tbsp unsalted butter melted
• 2 Tbsp lemon juice
• 2 tsp garlic grated
• 1/4 tsp salt
• 1/4 tsp pepper
• 1 lb center-cut salmon filet skinned and cut into 1- inch pieces
• chopped fresh herbs for garnish

Prep Time 15 minutes Cook Time 15 minutes Servings Ingredients 2 Tbsp unsalted butter melted 2 Tbsp lemon juice 2 tsp garlic grated 1/4 tsp salt 1/4 tsp pepper 1 lb center-cut salmon filet skinned and cut into 1- inch pieces chopped fresh herbs for garnish

Instructions

1. Combine butter, lemon juice, garlic, salt and pepper in a medium bowl. Add salmon pieces and toss to coat well. Let marinate at room temperature for 15 minutes.
2. Preheat broiler to high.
3. Place the salmon pieces on a rimmed baking sheet. Drizzle any remaining marinade from the bowl over the salmon. (If the butter has solidified, microwave for 3 to 5 seconds to warm.) Broil the salmon 4 inches from the heat source until just cooked through, 4 to 5 minutes. Sprinkle with fresh herbs, if desired.

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National Preparedness Month: Build an Emergency Kit

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Posted in Latest News, National Health Observances

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Healthy Aging: Healthy Diet

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Posted in Health & Disease Prevention, Nutrition

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Preventing Osteoporosis

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