Creamy Pumpkin Soup
From Very Best Baking

Ingredients:
1/4 cup (1/2 stick) butter or margarine
1 small onion, chopped
1 clove garlic, finely chopped
2 teaspoons packed brown sugar
1 can (14 1/2 fluid ounces) chicken broth
1/2 cup water
1/2 teaspoon salt (optional)
1/4 teaspoon ground black pepper
1 can (15 ounces) LIBBY’S® 100% Pure Pumpkin
1 can (12 fluid ounces) NESTLÉ® CARNATION® Evaporated Milk
1/8 teaspoon ground cinnamon

Tips:
To lower fat content, use a no fat chicken broth or substitute with vegetable broth, and use low or no fat Carnation Evaporated Milk.
Substitute butter or margarine with a heart healthy oil like olive or grapeseed.

Southwestern Cornmeal Muffins
From The Mayo Clinic

Ingredients:
1 cup all-purpose (plain) flour
1/4 cup sugar
2 teaspoons baking powder
1 cup fat-free milk
4 tablespoons trans-free margarine, melted
1/2 cup egg substitute
1 1/4 cups stone-ground cornmeal
1 cup fresh or cream-style corn
1/2 green bell pepper, chopped

Ingredients:
1/2 pound skinless, boneless chicken breasts, cut into bite-size pieces
3 1/2 cups fat-free chicken broth
1 can (15 ounces) black beans, drained and rinsed
1 can (15 ounces) whole kernel corn, drained
1 can (14 ounces) diced tomatoes, not drained
1 can (4 ounces) diced green chiles
3 corn tortillas (6-inch), cut in eighths

Ingredients:
2 tablespoon nonfat plain yogurt
2 tablespoon light mayonnaise
1/3 cup chopped celery
2 tablespoon finely chopped onion
1 can (9.75 ounces) Swanson® Premium White Chunk Chicken Breast in Water, drained
8 slices Pepperidge Farm® 100% Natural 100% Whole Wheat Bread
1 medium tomato, cut into 8 slices
4 lettuce leaves

Ingredients:
1 can (10 ounces) white chunk chicken
3 cups cooked white beans
1 can (14.5 ounces) low-sodium diced tomatoes
4 cups low-sodium chicken broth
1 medium onion, chopped
1/2 medium green pepper, chopped
1 medium red pepper, chopped
2 garlic cloves, minced
2 teaspoons chili powder
1 teaspoon ground cumin
1 teaspoon dried oregano
Cayenne pepper, to taste
6 tablespoons shredded reduced-fat Monterey Jack cheese
2 tablespoons chopped fresh cilantro
6 ounces baked tortilla chips (about 65 chips)

Ingredients:
8 large hard-cooked eggs (can use 2 whole eggs and 6 egg whites to cut fat)
1/2 cup chopped celery
1/3 cup chopped green onions
1/3 cup chopped red bell peppers
2 tablespoon light mayonnaise
2 tablespoons non-fat sour cream
1 teaspoon Dijon-style mustard
Salt and pepper to taste

Tips:
Serve on whole grain bread with lettuce or use a whole grain wrap.
Use no fat Greek yogurt instead of sour cream

Photo: Christine Cooks

Heart Healthy Lentil Vegetable Soup
From Christine Cooks

Ingredients:
6 Celery stalks with some leaves, sliced thin
4 Rutabagas, peeled and cut into chunks
4-6 carrots, peeled and sliced
1 large celeriac, peeled and cut into chunks
5 or so sunchokes, peeled and sliced
1 onion, peeled and chopped
4-6 cloves garlic, peeled and chopped fine
1-2 teaspoons olive oil for the pan
3 quarts good, organic vegetable stock
1 heaping cup lentils, washed and picked through for debris
1 can gourmet canned albacore tuna (optional)
juice from 2 Meyer lemons
Kosher salt and freshly ground black pepper to taste
shavings of parmesan cheese (optional)

Ingredients:
2 cans (6 oz. each) oil- or water-packed albacore or chunk-style tuna, drained well
4 hard-cooked large eggs, shelled
1 cup finely chopped inner celery stalks, tender leaves reserved
1/4 cup drained capers
3 tablespoons finely chopped red onion or shallots
About 3/4 cup mayonnaise (regular, or half reduced-fat and half sour cream)
About 1/2 teaspoon fresh-ground pepper
About 4 cups inner romaine or butter lettuce leaves, rinsed and crisped
1 to 2 tablespoons minced parsley
Paprika (optional)
About 1 cup small cherry tomatoes, stemmed, rinsed, and drained (see notes)
About 1/2 cup drained niçoise or black ripe olives (see notes)
lemon, rinsed and cut into 8 wedges

Ingredients:
1 bunch Swiss chard, rinsed thoroughly
4 medium tomatoes
2 cans (14 1/2 oz. each) cannellini beans, rinsed and drained, divided
2 tablespoons olive oil
4 cloves garlic, minced
2 medium carrots, peeled and cut into 1/4-in. dice
2 medium zucchini, quartered lengthwise and cut into 1/4-in. pieces
1/2 teaspoon salt
1/2 cup dry white wine
2 cups shredded savoy or green cabbage
1 can (14 1/2 oz.) chickpeas (garbanzos), rinsed and drained
3- to 4-in. parmesan cheese rind
4 cups reduced-sodium chicken broth
About 1/2 cup freshly shredded parmesan

Note: Serve with a salad and French bread.

Butternut Squash Soup
From What Did You Eat

Ingredients:
6 cups low-sodium chicken or vegetable broth
One 2-pound butternut squash-quartered, seeded, peeled and cut into 2-inch pieces
5 thyme sprigs
2 garlic cloves, halved
2 medium leeks, white and pale green parts only, cut into 2-inch pieces
1 celery rib, cut into 2-inch pieces
1 tablespoon vegetable oil
2 thick slices of bacon, cut crosswise 1/2 inch thick
2 packed cups coarsely chopped collards or kale
One 15-ounce can pinto or roman beans, drained and rinsed
1 medium carrot, finely diced
1 red bell pepper, finely diced
1 cup corn kernels

Ingredients:
2 slices of Nature’s Own 100% Whole Wheat Bread
2 slices of 2% fat American cheese
2 seconds of olive oil cooking spray

Ingredients:
* 2 Tb.coconut oil, butter, or olive oil
* 1 large onion, peeled and chopped
* 3 garlic cloves, peeled and minced
* 8 medium-large carrots, peeled and coarsely chopped
* 1 large sweet potato, peeled and coarsely chopped
* 6 cups vegetable stock, chicken stock, or water
* 2-3 tsp. curry powder or to taste
* 1/2-1 can of organic coconut milk
* 1 tsp. Himalayan or sea salt or to taste
* Finely chopped cilantro for garnish-optional

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Pantry
sugar
brown sugar
salt
sea salt
Kosher salt
stone-ground cornmeal
ground black pepper
ground cinnamon
curry powder
chili powder
ground cumin
dried oregano
cayenne pepper
paprika (optional)
all-purpose (plain) flour
baking powder
light mayonnaise
Dijon-style mustard
olive oil vegetable oil
olive oil cooking spray
coconut oil (can use butter or olive oil instead)

Dairy
1 stick butter or margarine
no fat milk
trans-free margarine
egg substitute
shredded reduced-fat Monterey Jack cheese
1 dozen eggs
non-fat sour cream or no fat Greek yogurt
shavings of parmesan cheese (optional)
3- to 4-in. parmesan cheese rind
shredded parmesan
2 slices of 2% fat American cheese

Produce
5 medium onions
1 red onion
18 cloves garlic
1 medium green bell pepper
3 medium red peppers
1 bunch of celery
5 medium tomatoes
4 lettuce leaves
1 bunch of green onions
1 bunch of fresh cilantro
4 rutabagas
17 carrots
1 large celeriac
5 sunchokes
2 Meyer lemons
4 cups inner romaine or butter lettuce leaves
1 lemon
1 bunch fresh parsley
1 cup small cherry tomatoes
1 bunch Swiss chard, rinsed thoroughly
2 medium zucchini
2 cups shredded savoy or green cabbage
One 2-pound butternut squasj
5 thyme sprigs
2 medium leeks
1 large sweet potato
2 packed cups collards or kale

Canned Goods
16 cans (14 1/2 fluid ounces) chicken broth
3 quarts good, organic vegetable stock
2 1 can (15 ounces) LIBBY’S® 100% Pure Pumpkin
1 can (12 fluid ounces) NESTLÉ® CARNATION® Evaporated Milk
1 can of cream-style corn
2 cans (15 ounces) whole kernel corn
2 can (14.5 ounces) diced tomatoes
1 can (4 ounces) diced green chiles
3 cans (6 oz. each) oil- or water-packed albacore or chunk-style tuna
2 can (9.75 ounces) Swanson® Premium White Chunk Chicken Breast in Water
1 can (15 ounces) black beans
2 cans (14 1/2 oz. each) cannellini beans
1 can of cooked white beans
1 can (14 1/2 oz.) chickpeas (garbanzos)
1 can (15-oz) pinto or roman beans
1 can of organic coconut milk
1 can of black ripe olives

Meat and Poultry
1/2 pound skinless, boneless chicken breasts
2 thick slices of bacon, cut crosswise 1/2 inch thick

Breads
3 corn tortillas (6-inch), cut in eighths2 tablespoon nonfat plain yogurt
8 slices Pepperidge Farm® 100% Natural 100% Whole Wheat Bread
6 ounces baked tortilla chips (about 65 chips)
2 slices of Nature’s Own 100% Whole Wheat Bread

Misc
1 small bag of lentils
1 bottle of capers
dry white wine

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