Season’s bounty: butternut squash soup with turmeric and cilantro

Spicy butternut squash soup with turmeric:  Bidding a delicious farewell to fall with this ravishing, butternut squash soup: finger-licking good, and just as good for you!


As fall turns inevitably to winter, I am tempted to cash in on the in-season, luscious, butternut squash that is still available in abundance at my neighborhood grocery store. Strangely this fleshy, vibrantly orange fruit (yes, it’s a fruit, but used as a vegetable in most recipes), has its origins right here in Massachusetts, where I live. The yogurt-hot pepper sauce gives this heart-warming soup an unexpected, South Western flair, that’s sure to whet the appetite and have your family slurping it straight out of the bowl. Do not forget to scroll to the bottom of the recipe for the nutrient punch that just a pinch of turmeric can give!


Butternut squash soup with turmeric. © Copyright, Sangeeta Pradhan, RD, CDE, 2015-2017.

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Reduced calorie, broccoli-cheddar soup, gluten-free


© Copyright, 2015-2017, Sangeeta Pradhan, RD, LDN, CDE.

Restaurant style, creamy soup without the restaurant style, hefty calories: Low calorie, broccoli-cheddar soup??!: Sounds like an oxy-moron, does it not? However, if you have ever wanted to make (or slurp up), a cheddar cheese soup with the rich, creamy flavor that we have all come to love, but were afraid to do so because of the hefty calories, check out this lighter, but just as creamy version of broccoli-cheddar soup, made with 1% milk, no cream (you heard that right), and a fraction of the butter and cheese that the traditional version calls for. The silken texture of pure cheddar makes this soup lip-smacking good, but at 200 calories per 1 cup serving, it won’t break your calorie bank!

© Copyright, 2015-2017, Sangeeta Pradhan, RD, LDN, CDE.

Packed with antioxidants, phyto-nutrients, iron and fiber, from broccoli and anti-inflammatory substances from garlic, this recipe blends two nutrient super-stars, into a creamy, cheesy, flavorful soup that is guaranteed to have the family flocking back for second helpings!

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Got Farro??! Move over, quinoa….Farro-bean salad with garlic and cumin, vegan.


© Copyright, 2015-2017, Sangeeta Pradhan, RD, LDN, CDE.

Getting a little tired of quinoa, but want a reasonable, whole grain substitute? Look no further than farro, an ancient variety of wheat called emmer, that has a delightful crunch! Whether it takes center stage in a soup, or tossed into a salad, stir fried with crunchy veggies, or consumed as  hot cereal with your favorite dried fruit and nuts, you will love how versatile this grain is. What’s more-packed with approximately 7 whopping grams of fiber per serving*, rich in iron, magnesium and phenolic antioxidants, farro holds the promise of upstaging other popular whole grains. Is this whole grain poised to become the next quinoa?** Time will tell, so stay tuned for updates on this rising star!!!

Copyright Sangeeta Pradhan, RD, LDN, CDE, 2015-2017.

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Posted in Carbohydrates, Digestive health, Fiber, Get cooking, Uncategorized | Tagged , , , , , , , | 16 Comments