PSA Rising Before you click, write down our e-mail address

Eating Well : Potluck





Trans fats worse than others

Green Tea Allure (update Sept. 2003)
Farmed Salmon High in PCBs

Power of Fish Oil

Corn More Nutritious

for lycopene

Anne's Panzanella

Blueberry Rice Salad

Blueberry Smoothie

Wild Green Salads


Fish and Tomatoes

Oatmeal Cookies

Annette's Apples & Yams

Jack's Broccoli


Mary's Nut Loaf

Barry's Tofu Shake

Chocolate Tofu Mousse

Elaine & Joe's Smoothie

Tuna and Tofu Sauce

Squash makes great soup. Soup-making is a stress-lowering activity if you find the method that suits you -- quick and no hassle or slow and puttering.
Mary's easy low-fat squash soup makes a good quick lunch. When you have more time, yellow split peas with squash can be dressed up for a hearty soup-stew.

Squash Soups

1. Quick Squash Soup

1 pkg frozen squash, thawed
1 cup skim milk
2 T olive oil
Dash of salt, nutmeg and mace to taste
Heat and eat!
This makes about enough for 2 bowls.

If you have cooked fresh squash on hand, just as easy. It goes like this:
2 cups cooked squash (butternut, acorn, Hubbard)
2 cups water
3 T olive oil
1 tsp salt
nutmeg, mace to taste
1 cup skim milk
Combine squash, water, olive oil and cook until squash is desired consistency. Add salt, spices and milk. Simmer for a few mins. Add more water or milk to adjust consistency or richness. This will yield 4 cups of soup.

2. Hearty Squash Stew

Yellow split peas with squash combine in a hearty stew-soup that can make a meal. Freezes well in 32 oz containers and reheats quickly after defrosting in the fridge.

Split peas are high in fiber and fat free. A 1/4 cup (dry) serving size contains 10 grams of protein and 10 per cent of your daily iron requirement. Split peas have a trace of calcium, not much.

Yellow splits as base plus squash for bright juicy color can be helped with a dash of curry powder or turneric (curcumin). Then add virtually any winter vegetables and time them according to whether you prefer well-cooked or crisp (al dente).

Onions and garlic are essential. Diced tart apple is excellent with raisins (high in iron) and not over-sweet if you spice with curry, turmeric and tabasco or hot salsa. Add any veggie morsels you fancy. Chunks of extra-firm tofu make it a meal.

In a large pot, simmer for about an hour, till peas are soft not dried out:

8 oz (half a package) yellow split peas (rinse in strainer under faucet to clean)
5 cups water
1 tsp salt
1 Bay leaf

When ready to start the soup, take:
2 cups chopped onion
2-3 cloves garlic, chopped
celery stalk, chopped
2 T olive oil
About 2 T water
On gentle heat in a non-stick pan, stir onion mixture to coat with oil and water. Cover. On lowest heat, let water evaporate till onions brown.

While onions are cooking, combine the cooked split peas with:
2 cups frozen or cooked squash (butternut is good for this)
2 more cups water.
Mix gently and simmer. Add the browned onion mixture plus:

  • A diced raw apple, 1/2 cup fresh cauliflower florets, a handful of raisins, curry powder or chili flakes to taste or
  • A diced raw potato and a handful of shredded cabbage, spinach, or broccoli and/or a few chopped slices of sweet red pepper -- season with pepper and with sage, thyme, basil, or oregano
  • Extra Firm Tofu, half a block, cut in bite-sized cubes

Add skim milk, or better, canned crushed tomato as needed to keep your veggies afloat while they cook.

For a fancy squash soup with wine, see Puree of Yellow Squash Soup (adapted from Mollie Katzen's Still Life with Menu) at Anita Eppler's Very Low-Fat Thanksgiving page.

<<< Return to Eating Well

Homepage :: Blog :: Cancer Newswire :: EatingWell :: Voices for Survival :: Grassroots :: Books :: JournalWatch :: PCa Links & Resources :: WiredBird Drug Company PR
:: Letters :: Forums :: Content Policy :: Privacy :: About Us

PSA Rising
prostate cancer activist news