Is That Really Pumpkin In My Pumkin Pie?

By R. Philip Bouchard

Autumn has returned, and with it come the rituals and traditions of the season. In North America, a key part of that tradition is pumpkin pie. But accompanying that joyful custom, there is a dark, nagging question that returns each year to haunt the diligent cooks who prepare this delicacy: “Does the canned pumpkin I’m using actually contain pumpkin, or is it really just squash?” Keep reading

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Cooking Lebanese Summer Squash With Rice

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Avoid Destroying the Color, Texture and Nutrients in Vegetables!

By Chef Todd Mohr

Nutrients in vegetables usually wind up in the green colored water you've just cooked them in. Have you ever noticed that if you cook carrots in water, you've got orange colored liquid and carrots that taste like water? Where do you think the nutrients go?

If you want to avoid destroying the color, texture, and nutrients in your vegetables, there are some simple adjustments you can make in your cooking. By controlling the heat and understanding the effect of acids and bases in cooking, you can make vegetables even children will eat!

Keep in mind that there's a BIG difference between boil, simmer, and poach. Most people make the mistake of cooking everything at a violent, rapid boil. You shouldn't use the highest amount of MOIST heat by boiling any more than you'd put everything in your oven at 500F to cook in a DRY method. You control the heat and get better results.

You can destroy the nutrients in vegetables by treating them too rough. Boil is 212F/100C, and has large, violent bubbles in the liquid. Items are bounced around and cooked at the highest MOIST temperature you can achieve. Nothing in the kitchen should be boiled.

Simmer is characterized by small bubbles in your cooking liquid, usually around the edges of the pan. Items in a proper simmer are cooked at 185F/85C to 200F/93C and move about softly in the environment. This is a much gentler way to cook, and most things in the kitchen should be simmered.

Poaching temperatures are even lower, from 165F/74C to 185F/85C and have no bubbles visible. The poaching liquid has a slight convection to it. Large items don't move, smaller bits slowly float across the liquid in a leisurely fashion.

The first thing you can do to retain nutrients in vegetables is to cook them as softly as possible in a moist environment. This means poaching them, not subjecting them to a violent boil.

Acids and bases also act upon the color, texture, and nutritional value of vegetables during cooking. I've created a small science experiment to demonstrate this fact.

With three pots of water at a soft simmer, I'll add vinegar (an acid) to one. The second pot gets baking soda (a base), and the third is left alone as a control baseline.

Green vegetables poached in acid will become very drab and turn an olive or army green. However, green vegetables poached in baking soda will become a vibrant, bright green.

Not only will the drab green bean poached in acid have its color dulled, but it is now very flexible. It can be bent without breaking. The green item poached in baking soda has a crisp "crack" to it when broken.

Acids will dull the color and texture of green vegetables.

However, the direct opposite is true of most other colored vegetables. Carrots poached in vinegar will retain their color and texture; while the same item poached in a base liquid turns very mushy. The same is true of white vegetables, like onions and potatoes.

So, what does this mean to the household cook? It explains why potatoes cooked for Potato Salad should be cooked in an acidic liquid. It will keep them white and keep you from having mashed potato salad. They'll hold their shape.

Have you ever cooked green beans and tomatoes together? Or, perhaps okra, turnip greens, or spinach cooked with tomatoes? Did you notice that the green item looks limp and drab? You now know the underlying science behind it. Acids destroy the color and texture of green vegetables.

When I'm finished with this experiment, I notice one last thing. The poaching liquid that I added vinegar to is clear. It still looks like water. However, the baking soda bath is a slight green/orange color.

Since acids firm textures of vegetables, they also prevent the leaching of nutrients and color into the cooking liquid.

You can retain the color, texture, and nutrients in vegetables by being mindful of your cooking process. Don't subject your delicate ingredients to a high-heat violent boil. Vegetables should be poached or steamed. And, if you want to keep them looking bright and tasting crisp, use a bit of vinegar during cooking on all colors but green. For them, use a touch of baking soda.

See Chef Todd's experiment Keep Nutrients in Vegetables in a live demonstration. Chef Todd Mohr has inspired thousands of people to improve their health and nutrition through healthy cooking. His FREE online webinar " How To Cook Fresh in 5 Easy Steps" reveals the secrets to selecting, cooking, and storing farm fresh ingredients for easy everyday home cooking.

Article Source: EzineArticles

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Celebrate Seasonal Food

Eating with the seasons connects us to a particular time and place. In America, we might think of corn on the cob in the summer, sweet potatoes in the fall, cranberry sauce during the winter holidays, or fresh strawberries in the spring.

Fresh, seasonal, whole foods support and nourish our bodies. In the winter, heavier foods like squash and root vegetables warm and ground us, while lighter foods like salads and fruits are cooling in the warmer months. Foods harvested at their seasonal peak reach nutritional maturity, which means they are richer in nutrients, vitamins, and antioxidants than produce that is grown off-season or picked early and left to ripen in transit.

Eating seasonally often goes hand in hand with eating locally. Foods that are grown in their appropriate climate and allowed to naturally ripen require fewer fossil fuels and resources to grow and transport, which is better for the environment.

There are many ways to tune into the seasons:

Summer Grilling Meets Healthy Potato Salad

(ARA) - Surprise and delight the family by combining two summertime favorites - grilling and potato salad - into one to create unique flavors and a new star side dish. Cooking potatoes on the grill adds a smoky flavor to these vegetables. Another twist to this traditional potato dish is switching up the potato type. Try Russets, reds, fingerlings, blues, purples, yellows or whites tonight.

It's no wonder potatoes are America's favorite side dish - they're naturally delicious and nutritious.

* At just 110 calories, potatoes are packed with essential vitamins and minerals. In addition to providing a good source of potassium, a medium-size (5.3 ounce) skin-on potato has almost half your daily value of vitamin C (45 percent), and has absolutely no fat, sodium or cholesterol.

* Pound for pound, potatoes are also still one of the least expensive items in the produce department. One serving - a medium potato - will set you back only about 25 cents.

* Potatoes are a key part of the vegetable section of the new United States Department of Agriculture (USDA) MyPlate guidelines. Potatoes are specifically recognized as a vegetable selected to meet the critical need for more potassium and are included multiple times in sample MyPlate menu plans.

* You can lose the weight, without losing the potatoes. Potatoes can be a part of a weight loss program, according to research released by the University of California, Davis and the National Center for Food Safety and Technology, Illinois Institute of Technology, in October 2010.

With no stove-top or oven required, this Grilled Pesto Potato Salad recipe is easy to prepare and is guilt-free at just 210 calories per serving. With 784 mg of potassium, it also packs nearly 20 percent of your daily value of the essential mineral - more than a banana.

Grilled Pesto Potato Salad

Prep time: 20 minutes
Cook time: about 15 to 20 minutes

Ingredients:

3 pounds medium-size red potatoes
Olive oil cooking spray
1/3 cup white or golden balsamic vinegar
1/4 cup extra virgin olive oil
1/2 teaspoon sea salt
3 cloves garlic, minced
Freshly ground pepper to taste
1/3 cup shredded Parmesan cheese
1/4 cup finely minced fresh basil
1/4 cup toasted pine nuts (optional)

Directions:

Place potatoes in a large microwave-safe bowl; cover with lid or plastic wrap. Note: If using plastic wrap, make sure plastic wrap is not touching any ingredients and poke one small hole in cover to vent.

Microwave on high for 10 to 12 minutes or until potatoes are tender (cooking time may vary depending on microwave). Use oven mitts to carefully remove from microwave. When cool enough to handle, cut potatoes in half or quarters and spray liberally with olive oil spray.

Grill over high heat for 5 to 7 minutes, turning occasionally, until grill lines are apparent. Remove from grill and let cool. Cut into bite-size pieces and place in a large bowl. Whisk together vinegar, oil, salt and garlic; pour over potatoes and toss lightly to coat.

Season with pepper, then cover and refrigerate until ready to serve. Just before serving, toss with Parmesan cheese and basil, then sprinkle with pine nuts.

Makes 8 servings.

Nutritional analysis per serving: Calories: 210, Fat: 8g, Saturated Fat: 1.5g, Trans Fat: 0g, Cholesterol: 5mg, Sodium: 230mg, Potassium: 784mg, Carbohydrates: 29g, Fiber: 3g, Sugar: 2g, Protein: 5g, Vitamin A: 2 percent, Vitamin C: 60 percent, Calcium: 8 percent, Iron: 8 percent

Visit www.potatogoodness.com/ to see more healthy potato salad recipes, how-to videos and potato nutrition information.

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The Great Potato Cookbook The potato must be the most versatile of all cooking ingredients; it makes marvelous side dishes, wholesome soups, spicy pies, even sweet deserts-there are almost no limits to the variations possible with the common or garden spud. And in addition to providing culinary delight, the potato also contains numerous nutrients with low calories. With 250 mouth-watering recipes and special "Cook's Tip" sidebars, The Great Potato Cookbook is a must-have on every cook's shelf. Skeptical about the versatility of the potato? Just try: * Bouillon potatoes served with beef * Westphalian potato soup * Potato soufflé with parmesan and pancetta cheeses * Austrian apricot dumplings * Toulouse sausage with lentils and pumpkin and potato mash * Moist potato doughnuts Along with recipes, you'll also find a detailed history of the potato, descriptions and pictures of the different types of potatoes, and how to choose, store, and cook potatoes in a variety of ways. Whatever you rustle up with this healthy vegetable, it won't take long for you to figure out that....More

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Potato: A History of the Propitious Esculent The potato—humble, lumpy, bland, familiar—is a decidedly unglamorous staple of the dinner table. Or is it? John Reader’s narrative on the role of the potato in world history suggests we may be underestimating this remarkable tuber. From domestication in Peru 8,000 years ago to its status today as the world’s fourth largest food crop, the potato has played a starring—or at least supporting—role in many chapters of human history. In this witty and engaging book, Reader opens our eyes to the power of the potato. Whether embraced as the solution to hunger or wielded as a weapon of exploitation, blamed for famine and death or recognized for spurring progress, the potato has often changed the course of human events. Reader focuses on sixteenth-century South America, where the indigenous potato enabled Spanish conquerors to feed thousands of conscripted native people; eighteenth-century Europe, where the nutrition-packed potato brought about a population explosion; and today’s global world, where the potato is....More

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Potato Peelers, Slicers, Mashers, Cannisters, & More

The Skinny On Corn

By Penny Kane

Corn is used to fatten up livestock. Corn is a grain and not a vegetable. Most corn that we consume is genetically modified. Corn has long since been considered healthy until now when the consequences of eating corn in almost every product we buy has begun to make us sick.

High fructose corn syrup is dangerous to our health. Sugar from corn is more popular because it is less expensive to produce than cane sugar and contains twice the amount of fructose. This cheaper, sweeter product contains no vitamins or healthy enzymes and actually leeches nutrients from the body. It messes around with your insulin creating much of the type 2 diabetes epidemic, and has been found to inhibit the action of the immune systems white blood cells. White blood cells are crucial in our immune system to defend again disease and foreign materials. Corn not only fattens livestock up. A Princeton University research team has come up with some interesting evidence: Rats with access to high-fructose corn syrup gained significantly more weight than those with access to table sugar, even when their overall caloric intake was the same. High fructose corn syrup is more easily converted to fat in your liver and creates what is called nonalcoholic fatty liver disease which then can turn into type 2 diabetes. High fructose corn syrup contains no nutrients and in fact leeches healthy ones, it affects our immune system function resulting in allergies and illness, and our liver metabolizes it into fat creating fatty liver syndrome and insulin dependence.

Genetically modified corn or bt corn is also dangerous to our health because the corn is injected with a toxin that is designed to resist pests. This in theory would allow farmers to use less pesticides in their corn crops. When a bug eats the corn, the toxin injected into the corn spills out and damages their intestine and kills them. That leads to these questions. What happens when we eat it? Wouldn't the same rules apply? This genetically modified corn toxin does not have a shut off valve when it comes to human consumption. The bt toxin ends up killing the bugs, and hurting us too. This bt toxin is also known to cause allergies because it weakens our immune system. Bt toxin can also be found in pollen and it is just as detrimental to breathe. How many people report having seasonal allergies in this day and age? Here is another interesting fact. One farmer who switched to bt corn based feed reported an 80% decline in birth rates in his pigs.

I believe we are in the infancy of discovering corn's true dangers. Because we are inundated with corn in everything we eat, the risk to our health continues to increase.

•Corn is twice as sweet as cane sugar and affect triglycerides
•Corn has no nutritional value and leeches the good nutrients in your body
•Corn affects your insulin levels
•Corn affects your white blood cell count
•Bt or gmo corn is a suspected carcinogen
•Bt corn is known to cause an increase in allergies
•People living around bt corn crops have reported flu like symptoms and an increase in allergies
•Bt corn contains a toxin that attacks your intestines when you eat it
•Pigs fed corn experienced an 80% decline in fertility
•Rats fed corn syrup became obese
•North Americans are major consumers of high fructose corn syrup and corn products and are among the most obese in the world.

Penny Kane~Author

Article Source: EzineArticles

Kitchen Recipes

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The Sugar Fix: The High-Fructose Fallout That Is Making You Fat and Sick, by Richard J. Johnson and Timothy Gower. What you don't know about High Fructose Corn Syrup could kill you. Cutting back on the fructose in your diet could save your life -- and shrink your waistline. Table sugar and high-fructose corn syrup (HFCS) -- the primary sources of fructose -- are staples of our food supply, and are even found in foods that aren't necessarily sweet, like breads, soups, ketchup, and salad dressing. These sweeteners are linked to health problems such as obesity, diabetes, and joint and abdominal pain. They may also increase your risk for liver and kidney diseases, premature aging, and certain types of cancer... More

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High Fructose Corn Syrup and the Fibromyalgia Connection: Fibromyalgia Recovery Handbook, by Janice Lorigan. Relief at last!! Living with fibromyalgia can be debilitating, miserable, and painful. Loss in work time is costly for employers, as well. The "down time" needed to restore energy and recover from bouts of the syndrome is wasteful and unnecessary. The specific guidelines involve no adverse side effects or risky or unhealthy measures. You will need to be aware of substances which are antagonistic and then carefully select and eat a wide variety of appropriate foods. Significant relief for you and millions of others who have been waiting for answers. Be the champion of your own recovery... More

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It's Rhubarb time

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Life's Little Rhubarb Cookbook: 101 Rhubarb Recipes, by Joan Bestwick. Besides offering recipes for pies and a host of other old-fashioned desserts, Joan Bestwick shows how to serve rhubarb from breakfast to dinner--before dessert. She offers cinnamony muffins with a dollop of peach and rhubarb filling in the center, easy Rhubarb Chutney to serve with cottage cheese at lunch, refreshing Rhubarb and Lemon Punch sweetened with pineapple juice, and for a midafternoon treat, a "pizza" of rhubarb puree on a flattened pie crust dotted with strawberry "pepperoni," dried black cherry "olives," and a shower of grated white chocolate "cheese." More

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Blue Ridge Jams: Rhubarb Jelly
More Rhubarb Products

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Rhubarb was considered a vegetable until a New York
court ordered it to be considered a fruit in 1947.

French Fry Alternatives

By Virginia Butters

Just about everyone loves French fries, but fitting these deep-fried delights into a low-calorie, low-fat, or low-sodium diet can be a challenge.

The solution? Don't give up fries - find alternative ways to enjoy them! Using other cooking methods and even different vegetables can make "fries" a tasty and healthful part of your daily eating plan.

The simplest change is to switch from deep frying to baking or "oven frying" your potato or vegetable wedges. Tossing vegetable wedges in just a tablespoon or two of oil before baking them at a high temperature will give the finished product a golden brown and crispy "crust" without adding lots of unwanted calories or sending the fat count soaring.

If you're making oven "fries", you might want to consider partially precooking the potatoes or other vegetables as a first step. Parboiling or microwaving potatoes for a few minutes not only makes them easier to cut into wedges, it cuts down on the final baking time and changes the texture just enough to make oil and spices cling nicely.

But changing the cooking method is just one way of making alternative "fries". Why not do a complete change-up and try making "fries" with some not-so-common vegetables? The texture will be similar enough to be satisfying, but with enough difference to be interesting.

Rutabaga Fries
- One large rutabaga
- non-stick cooking spray
- 2 tablespoons olive or vegetable oil
- salt, pepper, garlic powder, chili powder (or other spices of your choice)

Preheat oven to 400 degrees. Scrub rutabaga well and peel (a vegetable peeler makes the process go quickly). Halve the rutabaga, then parboil for five minutes. Drain, then slice each half into wedges. Combine the wedges with the oil and seasonings in a shallow dish, tossing well to coat each wedge completely. Spray a cookie sheet with non-stick spray and arrange wedges on it in a single layer. Bake at 400 degrees for 15 minutes. Flip the wedges with tongs or a spatula and continue to bake for 15 - 20 more minutes, or until wedges are golden brown and fork-tender.

Turnip Fries
- 4 medium sized turnips, trimmed and peeled
- 2 tablespoons olive oil
- 1 teaspoon Kosher salt
- 1 teaspoon chili powder

Heat oven to 425 degrees. Halve turnips, then cut each half into "sticks" about 2 inches long and 1/4 to 1/2 inch thick. Toss sticks with oil, salt, and seasoning, making sure all sticks are well coated. Arrange in a single layer on cookie sheet or shallow baking pan and bake for 15 minutes. Flip all wedges and return to oven for another 15 minutes. Serve hot with ketchup, salsa, ranch dressing, or sour cream for dipping.

By Virginia Butters. If you enjoyed this article, check out some of my other posts on topics like kitchen wall clocks. Be sure to read my posts on similar subjects at Retrorama.

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See also: Avoid Destroying the Color, Texture and Nutrients in Vegetables

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Blue Heron Bookshop of McCook

The Wonders of Kale

By M.K. Albus

Back in the middle ages the most commonly eaten green vegetable was kale. It remains one of the most commonly eaten vegetables in many parts of the world but in modern America it is one of the lesser eaten green vegetables, which is a shame because it is one of the tastiest and one of the most nutritious of all green vegetables.

Kale is a form of cabbage but unlike more common cabbages its central leaves do not form into a head. It is related to broccoli, cabbage, collard greens, and brussel sprouts. It is a hardy cold weather crop grown in fall, winter, and spring. Its flavor becomes sweeter after it has experienced frost. It is eaten raw in salads and cooked in numerous ways.

Kale is an essential ingredient in the East African stew ugali. The traditional Irish dish colcannon is made with mashed potatoes and kale. Brazil's national dish, fiejoada, is served with a side dish of chopped and stir-fried kale. Kale is very popular in northern Europe and served throughout Europe. In Japan kale juice is drunk as a nutritional supplement.

The health benefits of kale are numerous. It has abundant sulfur and its juice can be used to treat stomach or duodenal ulcers. It is a very high source of chlorophyll, iron,vitamin C, vitamin K, and vitamin A. For those who avoid dairy products, kale is an exceptional source of calcium.

Kale also includes the phytonutrients indoles and isothiscyanates, which are known to block carcinogens. It is also very high in the phytonutrient zeaxanthin, which builds the immune system and helps prevent several forms of cancer. Kale's high chlorophyll levels help fight viruses and ease congestion in the lungs. Kale is also high in fiber.

Kale is a powerhouse vegetable that can help you improve your health and maintain vibrant health. The next time you are shopping for groceries don't walk past the kale without picking some up. In addition to the health benefits, you will discover a very tasty vegetable to enhance your meals.

© Copyright by M. K. Albus. All Rights Reserved.

See other articles by M. K. Albus: Using Roses in the Kitchen - The Wonders of Kale - Dogs and Nuts Are Not a Good Mix - A Taste of Paprika - Food and Vibration - Dad's Apple Pandowdy

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Thai Recipe Downloads

The Different Varieties of Eggplant

By Tom A Lingle

Eggplants originated in India, but are grown and consumed around the world today. Commonly referred to as a vegetable because of the way they are cooked and eaten, the eggplant is actually a fruit, and more specifically a berry. In America, the most popular type is the purple eggplant, but other varieties are starting to make their way into the markets. While most varieties can be used in any recipe calling for eggplant, they vary greatly in size, shape and color.

The purple eggplant has dark purple skin and white flesh, is pear-shaped, and is generally around 4 ½ to 9 inches long by 2 to 4 inches wide. It is the image that comes to mind for most Americans when they think of the fruit. However, Asian or Chinese eggplants can be as tiny as two inches long, thin and narrow, or look like a cluster of grapes. Their skin can be dark purple, light purple, green, orange, cream or white. The flesh is yellowy-white and spongy, and the edible seeds are small and brown. Italian eggplants, or baby eggplants, are similar in appearance to the purple eggplant, only smaller and more delicate. The white eggplant is small and egg-shaped, and makes it easy to understand where the fruit got its name.

While most eggplants are solid in color, others are striped or striated. Some have a color gradient, gradually turning from white near the stem to bright pink to deep purple or black. The layer of skin ranges in thickness from quite thick on some varieties to very thin on others, and although the thinner skins can be eaten, the thicker ones are often tough and should be removed. The flesh is generally sweeter in the smaller fruit and more bitter in larger fruit, requiring an application of salt to remove the bitter taste before cooking.

Since India and Asia have such an abundant choice of eggplants to choose from, it is no wonder they are a staple in so many people's diets in those regions. As the selection of eggplants being made available in grocery stores and farmers' markets in America keeps growing, cooking with eggplant should become more popular here as well. With all the new varieties being introduced, choosing eggplant for dinner can be a new and exciting event. Although it is safe and easy to pick the familiar purple eggplant, trying a different variety can be a fun experience.

By Tom A Lingle. Eggplant is delicious and nutritious. Check out our growing collection of eggplant recipes representing the best the culinary world has to offer. Find the perfect eggplant dish for everyday dining or special occasions.

Eggplant: More Than 75 Delicious Recipes

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Dark Leafy Greens Recipe

By Terry Walters of EatClean

Dark Leafy Greens Recipe

Culinary McCook Kitchen Store

Mediterranean Eggplant Delight

By Laetitia Mailhes, from the Green Plate Blog

Sweet Potato Fries Recipe

by Nichole Roberts

I had the pleasure of tasting these delicious fries a couple of years ago and let me just say once you try them...you will be cooking them again and again.

Ingredients: Extra-virgin olive oil, for lightly coating 6 large sweet potatoes, peeled and sliced like steak fries, 2 teaspoons kosher salt, 1/4 packet taco seasoning mix.

Preheat oven to 425 degrees F. In a large mixing bowl, drizzle oil over the potatoes and toss to coat. Add salt and taco seasoning mix and toss.

Place sweet potato fries in one even layer onto a baking sheet. Keep space between them so they get crispy on all sides. Bake in batches. Place into the oven for 10 minutes, then flip them over.

Place back in for 10 more minutes. They should be soft on the inside and browned on the outside. Let them cool for 5 minutes before serving.

Tired of cooking the same meal over and over? Go to my web site and find out how you can start cooking amazing meals with top secret recipes. BestRecipesOnLine.com

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Park Bench Mojo

Roasted Spinach & Cheddar Stuffed Tomatoes

By Chef Keith Snow

Culinary McCook Kitchen Store

Try Sweet Potatoes For a Healthy, Flavorful Addition to Your Family Dinners

(ARA) - The dinner table is a favorite gathering place for many American families. Sharing an evening meal is a tradition because it gives all members a chance to connect, share stories, discuss and enjoy a bit of socializing before everyone dashes off to their next event.

Creating menus to keep everyone interested in making it home for the evening meal can be a challenge, especially if you've been preparing dinner for many years. And with more and more people looking for healthy meals - especially with all the holiday temptations - you may be looking for new options to serve your family.

One versatile ingredient that you can serve as a side dish, use to decorate fresh green salads or provide unique flavor for breads, is the sweet potato. Grown in the United States, raw sweet potatoes are fat and cholesterol free, and contain a wide variety of nutrients including: vitamins A, B6, C, E and K, folate, fiber and potassium.

During the winter months you can use sweet potatoes to nutritionally enhance the comfort foods your family craves like the following soup recipe:

Sweet Potato Country Soup
Ingredients:

1/4 cup olive oil
4 cups chopped onion
1/4 cup minced garlic
4 cups fresh sweet potatoes, washed and cubed
2 quarts chicken broth
2 bay leaves
4 teaspoons paprika
2 teaspoons ground turmeric
2 tablespoons dried basil leaves
1/4 teaspoon ground cinnamon
1/4 teaspoon ground red pepper
2 cups peeled and chopped tomatoes
1 1/2 cups chopped sweet green peppers
4 cups cooked or canned garbanzo beans
2 1/2 tablespoons light soy sauce
1/4 cup fresh lemon juice
3 cups grated Parmesan cheese; for garnish

Directions:

In a large saucepot, heat oil; saute onion and garlic for five minutes. Add celery, sweet potatoes, chicken broth and spices. Bring to boil; cover and simmer 15 minutes. Stir in tomatoes, green pepper and garbanzo beans; simmer 15 minutes longer. Carefully, in small batches, use a food processor or blender and process until smooth. Stir in soy sauce and lemon juice; heat through. Ladle 1 cup into each individual soup bowl and sprinkle with 1/4 cup Parmesan cheese.

And since sweet potatoes are available all year long, consider adding this sausage ball recipe as a great meat and veggie addition to dinners served both in winter and summer:

Sweet Potato Sausage Balls
Ingredients:
3 cups Bisquick
1 cup sharp cheddar cheese, shredded
1 pound sausage
1 1/2 cups cooked, mashed sweet potatoes

Directions:

Combine all ingredients well. Roll into balls and place on greased sheet pan. Bake at 350 F. for 20 minutes, until brown.

The United States Sweet Potato Council offers these suggestions for serving sweet potatoes throughout the year:

* Scrub the skin, trim the ends and cut out bruised spots with a stainless steel knife.
* For baking in the oven or microwave, prick the skin several times with a fork. Bake at 400 F in the oven for 40 to 50 minutes or for four to six minutes in the microwave, turning halfway through the cooking time.
* Saute 1/4- to 1/2-inch thick slices or 1-inch cubes of sweet potatoes in 2 tablespoons butter or oil in a large skillet over medium-high heat. Stir frequently.
* For salads, peel and cut the sweet potatoes into sticks and serve with your favorite dip or grate and toss in a salad. To prevent them from turning brown, immediately rinse them in cold water, and store in ice water or a plastic bag with ice until serving.

If you're looking for new menus to serve for your family dinners, and want to make sure they're healthy and nutritious, check out what sweet potatoes can bring to your dinners. Visit the United States Sweet Potato Council's site, http://www.sweetpotatousa.org/ for more information.

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See also: Avoid Destroying the Color, Texture and Nutrients in Vegetables

Serve Up Spuds For a Healthy Meal in Minutes

(ARA) - Cheryl Koompin knows a thing or two about getting dinner on the table for her family after a long day of work. She and her husband raised two boys while maintaining the family's potato farm in American Falls, Idaho. That meant years of early mornings, long days in the field and making sure dinner, homework and chores were taken care of in the evening.

Today, Koompin is the United States Potato Board's (USPB) chairman of the board. She is using this expertise and leading the U.S. potato industry in their efforts to educate consumers, specifically moms, that potatoes are a nutritious, delicious and quick mealtime solution.

"I understand first-hand the challenges of getting a healthy meal on the table in minutes," says Koompin. "I hope some of the potato tricks and tips I learned over the years can help other moms speed up dinnertime prep. Plus, kids love potatoes and moms can feel good about serving them."

One medium (5.3 ounce) potato has 110 calories, no fat, sodium or cholesterol, and more potassium than a banana. Pound for pound, potatoes are also still one of the least expensive items in the produce department. One serving - a medium potato - will set you back only about 25 cents.

Nutritious, affordable and delicious, but are potatoes convenient for today's time-strapped mom trying to get dinner on the table in a hurry? Yes.

You can speed up your spuds in a number of ways, including using your microwave for perfect baked, roasted and mashed potatoes. Potatoes are also one of the best vegetables for slow cookers, one of the most popular cooking appliances today, because you can prepare a dish the night before or in the morning and have dinner ready when the family gets home. The starch in the potato absorbs water and swells during the cooking process, resulting in tender, fluffy potatoes that require no monitoring while cooking.

The USPB's new recipe for Quick & Healthy Slow Cooker Chicken and Potatoes calls for bone-in, skinless chicken breasts, fresh-from-the-farmers'-market ingredients like red potatoes, baby carrots, pearl onions and button mushrooms, and simple seasonings like Herbs de Provence (dried herbs found in the spice section of most grocery stores) and fresh thyme.

Quick & Healthy Slow Cooker Chicken and Potatoes

Prep time: 30 minutes

Cook time: Can range from four hours to eight hours, depending on temperature set on slow cooker

Ingredients:

4 small (2 pounds) bone-in chicken breasts, skin removed
2 teaspoons Herbs de Provence (or combination of dried thyme, fennel, basil and savory)
1 teaspoon garlic salt
Freshly ground pepper to taste
1/2 cup flour
1 tablespoon canola oil
1 1/4 pounds small red potatoes
3/4 cup frozen, thawed pearl onions
1 cup small baby carrots
3/4 cup reduced-sodium chicken broth
8 ounces small baby bella or white mushrooms
Chopped fresh thyme (optional)

Directions:

Combine the Herbs de Provence, garlic salt and pepper on a dinner plate. Spoon flour on to second dinner plate. Coat each chicken breast in the herb mixture; then dredge well in flour.

Heat oil in a large skillet. Add chicken and cook over medium-high heat until chicken is golden brown on both sides (approximately three to four minutes per side). Cook chicken in two batches if necessary so as not to crowd the pan.

Place chicken in a large slow cooker and add remaining ingredients except fresh thyme. Cover slow cooker and cook on high for four hours or on low for eight hours. Sprinkle with fresh thyme before serving, if desired.

Makes six servings.

Nutritional analysis per serving: Calories: 430, Fat: 8g, Saturated Fat: 1.5g, Trans Fat: 0g, Cholesterol: 100mg, Sodium: 400mg, Potassium: 771mg, Carbohydrates: 43g, Fiber: 4g, Sugar: 5g, Protein: 45g, Vitamin A: 90 percent, Vitamin C: 60 percent, Calcium: 4 percent, Iron: 20 percent

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