Corn and Butternut Squash Chowder

2 tablespoons Canola oil

1 1/2 pounds butternut squash, peeled, seeded, and cut into 1-inch chunks (about 5 cups)

1 medium onion, chopped

1 box (10 ounces) frozen corn, thawed

1 1/2 teaspoons The Delicious Dietitian Thai spice blend 

Ground pepper

2 cans (14.5 ounces each) no sodium added vegetable broth

1/2 cup half and half cream

In a large heavy pot, heat oil over medium-high; add squash and onion. Cook until onion is soft, about 6 minutes. Add corn and spice blend; cook about 2 minutes. Season with pepper. Add broth and simmer until squash is tender, about 25 minutes. In a blender, blend half the soup until smooth. Return to pot and stir in cream; heat through over medium-low (do not boil).

Serve with a green salad and whole wheat crusty bread. 

Hearty Beef Stew

This beef stew is perfect for cold winter nights!  It can be cooked on the stove top by following the recipe, or you can brown the beef and sauté the onions and garlic, than add to a crockpot to cook all day.  If you opt for the crockpot, cook on high about 4 hours, or low about 8 hours.

1 tablespoon olive oil, divided

1 pound small mushrooms (any type)

Cooking spray

2 cups chopped onion

3 garlic cloves, minced

1/3 cup all-purpose flour (about 1 1/2 ounces)

2 pounds lean beef stew meat, cut into bite-sized pieces 

1 cup dry red wine (may substitute no sodium added beef broth)

1 tablespoon chopped fresh thyme

2 (14-ounce) cans no sodium added beef broth

1 bay leaf (optional)

2 cups (3/4-inch) cubed peeled white potato

1 1/2 cups (1-inch) slices carrot 

2 tsp The Delicious Dietitian Southern All Purpose Spice Blend

1/2 teaspoon freshly ground black pepper

Fresh thyme sprigs (optional)

Heat 1 teaspoon olive oil in a large Dutch oven over medium-high heat. Add mushrooms, and sauté for 5 minutes or until mushrooms begin to brown. Spoon mushrooms into a large bowl. Lightly coat pan with cooking spray. Add onion; sauté 10 minutes or until tender and golden brown. Add garlic; sauté 1 minute. Add onion mixture to mushrooms.

Place flour in a shallow bowl or pie plate. Dredge beef in flour, shaking off excess. Heat remaining 2 teaspoons oil in pan over medium-high heat. Add half of beef mixture; cook 6 minutes, browning on all sides. Add browned beef to mushroom mixture. Repeat procedure with remaining beef mixture.

Add 1 cup wine to pan, scraping pan to loosen browned bits. Add thyme, broth, and bay leaf; bring to a boil. Stir in beef mixture. Cover, reduce heat to medium-low, and simmer for 1 hour or until beef is just tender.

Stir in potato and carrot. Simmer, uncovered, 1 hour and 15 minutes or until beef and vegetables are very tender and sauce is thick, stirring occasionally. Stir in Southern Spice Blend. Discard bay leaf. Garnish with thyme sprigs, if desired.

Creole Shrimp Stew

As the weather cools down, we start craving the warmth of hearty soups and stews.  The Delicious Dietitian Creole Spice Blend adds a taste of the bayou on cool fall nights. This simple stew comes together quickly and makes a great weeknight meal when it's cold outside!

• 2 teaspoons olive oil
• 1 cup chopped green bell pepper
• 1 cup thinly sliced turkey smoked sausage (about 6 ounces) 
• 1 clove garlic, minced
• 3/4 cup fat-free, No Sodium chicken broth
• 1 can No Sodium Added diced tomatoes
• 1  can (4 oz) diced green chilis  
• 8 ounces peeled and deveined medium shrimp 
• 1 (15-ounce) can organic kidney beans, rinsed and drained
• 2 Tbsp The Delicious Dietitian Creole Spice Blend
• 2 tablespoons chopped fresh parsley
• 
  
• Heat a large saucepan over medium-high heat and add olive oil to pan.  Add bell pepper, sausage, and garlic to pan; sauté 3 minutes or until bell pepper is tender, stirring occasionally. Add broth, tomatoes, and chilis; bring to a boil. Stir in shrimp, beans and Creole spice blend; cover, reduce heat, and simmer 6 minutes or until shrimp are done. Sprinkle with parsley and enjoy!