3 medium onions, finely sliced
1 cup water or veggie broth
1-2 cloves garlic, minced or pressed
1/2 teaspoon dried red pepper flakes
1/2 teaspoon ground allspice
1 16 oz. can of tomatoes
1 small butternut squash (about 1 1/2 lbs)- peeled, seeded, cut into small chunks
1 lb sweet potatoes, peeled, cut into sm. chunks.
Nutrition: Celery is a very good source of Dietary Fiber, Vitamin A, Vitamin C, Vitamin K, Folate, and Potassium.
Storage: To keep celery extra crisp, place it upright in a container filled with an inch of water, cover with a plastic bag, and refrigerate for up to two weeks. But you can also just wrap unwashed celery tightly in a plastic bag and place it in the coldest part of the refrigerator. This will keep celery fresh for up to two weeks.
1/4 cup olive oil
4 carrots, peeled and sliced
2 leeks diced
2 celery in 1/4 in. slices
2 zucchini diced
1 large onion
1 tablespoon minced garlic
1 tablespoon fresh thyme
1 cup dried lentils, rinsed
1/2 cup pearl barley, rinsed
5-6 cup vegetable broth
2 cup diced seeded ripe tomatoes
1 cup torn fresh basil leaves
1 stalk fresh lemongrass or 1 tbsp dried
4 teaspoon curry powder
Fresh ground black pepper, to taste
1 teaspoon sugar
4 teaspoon salt
1 1/2 - 2 lbs chicken breast, cut into 1-inch squares
7 tablespoon vegetable oil (or enough to coat the bottom of your pot)
1-2 sweet potatoes, peeled and cut into 1-inch squares
2-3 white potatoes, peeled and cut into 1-inch squares
Nutrition: Summer squashes are a great source of vitamin A and K, folate, manganese, and potassium.
Varieties: Yellow crookneck squash is a variety of summer squash with bumpy, yellow skin and sweet flesh. The taste is closer to winter squashes than to summer squashes, although it is a short-season bearer. The squash are supposed to taste best when harvested at approximately 6 inches in length.
Nutrition: Zucchinis are good sources of vitamins (folate, vitamin A, C), and minerals (potassium and manganese).
Storage: Unwaxed zucchini fresh from the farm need to be refrigerated as soon as possible and should be stored in a perforated plastic bag in the vegetable bin. Zucchini keep for about a week and a half if refrigerated.
Nutrition: Carrots are a very good source of dietary fiber, vitamin A, and vitamin K. Actually, carrots are so high in vitamin A, which is a fat-soluble vitamin and therefore prone for toxicity, that eating too many carrots could be detrimental to health. For example, one cup of diced carrots contains over 500% of the Daily Value for vitamin A and the UL (Tolerable Upper Intake Level) for vitamin A is set at only 200% of the DV for an adult. As long as you don’t eat that many carrots every day, you don’t have to worry about toxicity.