Late Summer Veggie Dip

So you're going to a bbq and have your fingers crossed that there will be some healthy food choices so it won't be all "American Classic" cuisine (although burgers and potato salad are delicious in moderation!) Why don't you bring your own tasty but nutritious dip? Everyone will be grateful!

Ingredients
late summer veggies of your choice (I used carrots, onions, mushrooms, and chard)
3 bullion cubes (flavor of your choice)

Instructions
1. In pan, sauté veggies, starting with more rootish veggies first (i.e. carrots) and ending with leafy greens (like kale). Cook on medium-high heat until thoroughly cooked.
2. Just before taking off the heat, add three bullion cubs to veggies. Break apart with spatula and make sure they are completely blended.
3. Put veggie mixture in blender or magic bullet and blend until small chunks form.
4. Serve with toasted favash bread or any sort of crackers.

For added creaminess, throw in some fat-free greek yogurt!

Pumpkin Sage Soup

This recipe makes a delicious hot or chilled soup, perfect for summer. It's light and provides antioxidants. Yum.

Ingredients
1 can pumpkin
1/2 cup skim milk
6 cloves garlic
6 sage leaves
3 cups chicken stock

1. Boil chicken stock.
2. Add pumpkin.
3. Dice garlic and sage. Add to pot.
4. Bring down to simmer. Add milk.
5. Simmer for 5 minutes.
6. Add salt to taste.

Toss-in options: whole wheat pasta (like a chicken noodle soup), fat-free greek yogurt for a creamier consistency, or bread crumbs for more texture.

Whole Wheat Rotini with Roasted Vegetable Sauce

My new favorite way to add tang to tomato sauce is to add a tablespoon of fat-free mayonnaise...it makes it creamier and gives it a kick.

Ingredients
Whole Wheat Rotini
Mixed Roasted Vegetables (available in the prepared food section of most grocery stores, if you're grill-less like me)
Crushed tomatoes (fresh or canned)
Fat-free mayonnaise
2 tsp. canola oil
kosher salt to taste

1. Cook pasta. Drain and set aside.
2. In blender, food processor, or magic bullet, blend 1-2 cups veggies, mayonnaise, oil, and salt.
3. Add tomatoes to taste.
4. Pour on pasta and serve!

Tilapia & Rapini Stew

I spent this morning finding my way to St. Paul on my new bicycle...it turns out that it's a perfect ride from Uptown and back! Just take the greenway all the way to the river, turn south, take the Lake St. bridge across, turn right off of Marshall onto Snelling, then left on Summit. I didn't realize that Summit is bike-friendly all the way downtown. It was a lovely way to start my day- especially the beautiful view of the river and downtown from the bridge- but it made me ravenous. So I made this delicious and nutritious fish soup to fill me up!

Ingredients
1 fresh tilapia fillet (or similar white fish)
1 bunch fresh, Minnesota-grown Rapini (or any green, leafy vegetable)
cherry tomatoes
*Any of your favorite vegetables!
1 can butter beans
8 cups chicken stock
salt

Supplies
large pot
measuring cups
sauté pan
can opener
stirring spoon
knife
chopping block
cooking spray

1. Measure 8 cups of chicken stock into large pot. Set at high heat.
2. Spray sauté pan. Cook tilapia fillet until it flakes apart. Add to pot.
3. Pull leaves off rapini bunch (stems will not cook properly).
4. Once at a rolling boil, add rapini and submerge.
5. Slice tomatoes (and other veggies) and add to pot. Continue to simmer for 15 minutes.
6. Add beans. Simmer until broth is at desired taste.
7. Remove from heat.

Enjoy this stew alone, with crackers, or over brown rice!