Squash and Red Lentil Soup…


-1 Tablespoon olive oil

-1 Long red chili, seeded and chopped.

-1 onion finely diced.

-1 lb. 2 oz. butternut squash chopped

– 2 medium sweet potatoes (12 oz.) chopped

– 6 cups vegetable stock

– 1 cup red lentils     -1 tablespoon Tahini        Extra red chili for garnish


Heat oil in saucepan, add chili and onion, cook 2-3 min. reduce heat-add butternut squash and sweet potatoes and cook for 8 min. covered-stir occasionally. Increase heat, add stock-bring to a boil. Reduce heat to simmer and cook covered for 10 min. Add red lentils, cook another 7 min. covered. Process soup in a blender, add tahini blend until smooth. Return to saucepan to reheat- garnish with red chili. (serves 4)

 Source: “Veggie Food: by Kay Scarlett

What about Green Peas?

Where do green peas fit in? Are they considered a starch like root vegetables, or do they fall into the green vegetable category? Many people shy away from peas because they consider them too starchy and high in calories. Although they are higher in calories than most green vegetables, they are a nutritionally dense food packed with vitamins. A cup of peas packs about 9 grams of protein, fiber, and a substantial amount of Vitamin K (the blood clotting vitamin). The list also includes thiamine, folate, B6, iron, magnesium, and zinc. If you are unable to purchase fresh peas, frozen peas are blanched in hot water when they are fresh, so they maintain a lot of the beneficial nutrients. A favorite of mine is peas, sauteed garlic, mushrooms, and then adding them to broccoli rabe, or combining them with Quinoa for a protein rich side dish. Pea soup and pea hummus are also some interesting options. Peas are an easy side dish to fall back on and can also add a level of sweetness to any meal.

Green pea hummus:https://searchingforspice.com/green-pea-hummus-healthy-vegan-dip/


If you are a fan of Mid-Eastern cuisine and enjoy dipping pita into hummus or babagonash, you may also enjoy muhammara. It is a dip that originated in Syria. It is great as an appetizer.


  • ¾ cup lightly toasted walnuts
  • 12-oz. jar of roasted peppers
  • ¼ cup breadcrumbs
  • 2 tablespoons olive oil
  • 2 tablespoons lemon juice
  • ½ teaspoon Aleppo chili peppers or a mild chili powder if you prefer
  • ¼ cup ground cumin



  • Pulse walnuts lightly in a food processor and separate in a bowl.
  • Drain peppers and pulse to puree.
  • Add to bowl of walnuts and add all the other ingredients and mix adding some salt and peppers.


Serve: with larger pieces of walnuts crumpled on top and drizzle some olive oil. Rich in lycopene and important carotenoid (present in orange and red foods) for urinary tract health.

Canned Food vs. Take Out…

Pressed for time but want to eat healthy? Make sure your pantry is stocked with the right foods to fall back on. Some canned foods can be quite healthy. Sardines, tuna, and salmon can be healthy sources of Omega 3s which are an important fat that is missing from the American diet. Fruits with no sugar added are high in fiber. Beans with low or no sodium can be a good source of protein. There are many companies responding to the demands of their customers by not adding unnecessary sugar and salt to their canned goods. Produce that is destined to be canned is picked at the peak of freshness. There is some Vitamin B and C loss in the canning process, but some foods provide excellent sources of calcium, potassium, and fiber. Heating tomatoes before they are canned increases the availability of lycopene (urinary health). This is also true for foods with orange pigments which optimize the benefits of beta-carotene (eye health). Look for canned foods with minimal ingredients and be aware of sugar and salt content. In addition, canned foods can save money and time if used properly and combined with other fresh ingredients.