Healthy Butternut Squash Soup

Ingredients for Butternut Squash Soup

  • Butternut Squash: You can use cubed fresh or frozen butternut squash. Or buy a whole butternut squash. It is easy to peel with a sharp vegetable peeler. Then you trim the ends, cut in half horizontally, scoop out the seeds from the 2 chubby halves and dice. That’s it!
  • Onion and Spices: What I think takes this soup to the next level is fresh good quality curry powder. It does wonders to any dish when sauteed with onion and adds an incredible orange color. Then add dried ginger and thyme.
  • Coconut Milk: I use full fat canned coconut milk. It makes soups like sun dried tomato soup creamier and adds healthy fats and calories. If you are not a fan of coconut milk, use regular milk (2% or higher) or any plant-based milk like almond milk.
  • Broth: I recommend low sodium (of course) vegetable broth or vegetable bouillon cubes.
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November 2021 Newsletter

Dear HCCUA Members:

As we approach the end of the year, we begin to experience cooler and shorter days. It is vital that we take proper precautions towards Covid, while keeping in mind the common cold and flu season which is most customary during this time of the year. It is easy to catch the common cold or flu because defenses are down, and people have the tendency to fall out of daily routines like eating right and exercising daily.

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Citrus and Herb Chicken

Ingredients

  • 2 tsp lemon rind, finely grated
  • 3 tbsp lemon juice
  • 1 tbsp Dijon mustard
  • 1 tbsp fresh tarragon, chopped
  • 2 tbsp fresh chives, chopped
  • 3 tsp extra virgin olive oil
  • 8 large (about 500g) Lilydale Free Range Chicken Tenderloins
  • 400g can cannellini beans, rinsed and drained
  • 350g cherry tomato medley, halved
  • 2 tbsp sunflower-seed kernels, lightly toasted
  • 75g baby spinach leaves
  • 1 tsp Dijon mustard, extra
  • Lemon wedges, to serve
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Valli Little’s Cajun Ocean Trout with Pineapple Salad

INGREDIENTS

  • 1 tsp each ground cumin, coriander, sweet smoked paprika (pimenton) and fennel seeds
  • 2 tbs olive oil
  • 4 x 150g ocean trout fillets, skin removed, pin-boned
  • 1/2 pineapple, peeled, cored, thinly sliced
  • 2 Lebanese cucumbers, cut into thin wedges
  • 1 long red chilli, seeds removed, thinly sliced
  • Juice of 1 lime
  • 1/2 cup coriander leaves
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Salsa Verde Shrimp with Cilantro Rice

INGREDIENTS

1 c. white rice

2 tbsp. extra-virgin olive oil

2 tbsp. diced shallot

2 cloves garlic, minced

1 lb. shrimp, peeled and deveined

kosher salt

Freshly ground black pepper

1 c. salsa verde

1/4 c. chopped fresh cilantro, divided

Lime wedges, for serving

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April 2021 Newsletter

Dear HCCUA Members:

It’s time to focus on your health! Spring is here and it’s time for new beginnings.  It’s easy to fall out of our daily routines in diet and exercise during winter months and even easier to indulge in a variety of endless sweets. Unfortunately, these indulges to fatty foods and sweets can sometimes spike glucose levels to undesirable readings and raise other health risks.

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Pineapple Salsa Grilled Chicken

INGREDIENTS

Juice of 4 limes, divided

1/4 c. 

plus 1 tbsp. freshly chopped cilantro

1/4 c. 

extra-virgin olive oil, plus more for grill

2 tsp. 

honey

Kosher salt

1 lb. 

boneless skinless chicken breasts

2 c. 

chopped pineapple

avocado, diced

1/4 

red onion, diced

Freshly ground black pepper

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Buffalo Chicken Stuffed Peppers

INGREDIENTS

4 bell peppers, halved, seeds and cores removed

1 tbsp. extra-virgin olive oil

Kosher salt

Freshly ground black pepper

3 tbsp. butter

1/2 large onion, chopped

2 cloves garlic

3 c. shredded rotisserie chicken

1/2 c. hot sauce (preferably Frank’s Red Hot)

2 c. shredded Gouda

Ranch dressing, for drizzling

2 tbsp. freshly chopped chives

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