Recipe: Arugula and roasted squash salad with pears

ARUGULA AND ROASTED SQUASH SALAD WITH PEARS

Serves 6.

Note: Roasted pears and butternut squash bring their sweet, deep flavors to the bitter arugula. The dressing uses some of the roasted pear, as well, helping to keep this salad light. Serve as a side dish or as an appetizer; dress it up with chopped, toasted pecans or walnuts. To make it a more substantial main course, add roasted chicken, turkey or duck. From Stephanie Witt Sedgwick.

• 1 lb. butternut squash, cut into 3/4 -in. cubes

• 3 tbsp. olive oil, divided

• 2 medium (about 9 oz. each) ripe Bartlett pears, peeled, cut in half and cored

• Salt

• 2 or 3 tsp. honey, divided

• Freshly ground black pepper

• 5 oz. baby arugula

Directions

Preheat oven to 375 degrees. Line a rimmed baking sheet with aluminum foil and spray with nonstick cooking oil spray.

Roast for 35 to 40 minutes or until tender, stirring the squash pieces every 10 to 15 minutes. Turn the pears over after 25 minutes. When the pears and squash are tender, remove them from the oven; they might not be ready at the same time.

Transfer one of the roasted pear halves to a blender along with the remaining 2 tablespoons oil, the vinegar, 2 teaspoons honey, salt and pepper to taste. Purée until smooth. Taste, and add the remaining teaspoon honey as needed, along with any seasoning adjustment.

Divide the arugula among individual salad plates. Top each portion with equal amounts of the roasted squash and pears. Drizzle about 11/2 tablespoons dressing over each salad.

Top each salad with a grind or two of black pepper, if desired, and serve.

Nutrition information per serving:

Carbohydrates20 gSaturated fat1 gProtein2 gCholesterol0 mgDietary fiber4 g

AVOCADO WITH GRAPEFRUIT AND ORANGE SALAD

Serves 6.

Note: This salad makes an elegant appetizer. The avocado is thinly sliced and fanned out on the plate, with the lightly dressed citrus on top. The citrus salad needs to sit for 30 minutes before serving. It can be made and refrigerated a day in advance, but the avocado should be sliced just before serving. From Stephanie Witt Sedgwick.

• 2 large ruby red grapefruit

•1/2 medium sweet onion, cut into small dice (1/2 c.)

• 1 tbsp. apple cider vinegar

• 1 tbsp. extra-virgin olive oil

• 2 tsp. sugar, or to taste

• Salt

• Flesh of 21/2 to 3 avocados (each about 8 oz.)

• 2 tbsp. chopped fresh chives, for garnish

Directions

To segment the grapefruit and oranges: Slice off the bottom and the top. Stand the fruit on a cutting board with one of the cut sides down. Use a serrated knife to cut the peel and the pith away from the fruit, top to bottom. Then, holding the fruit in your hand, cut the orange segments away from the membrane. (The idea is to leave behind all of the membrane and white pith.)

Combine the grapefruit and orange segments plus their reserved juices, onion, vinegar, oil, sugar, and salt and pepper to taste in a medium bowl. Let sit for 30 minutes. Taste, and adjust the seasoning as needed.

Top with the chives and an additional sprinkling of pepper. Serve immediately.

Nutrition information per serving:

Calories190Fat10 gSodium50 mg

Carbohydrates27 gSaturated fat2 gProtein3 gCholesterol0 mgDietary fiber7 g

BLACK BEAN AND TROPICAL FRUIT SALSA

Note: Salsas are versatile. Serve them as a sauce over grilled, broiled or roasted poultry, meats and fish. Use them as a dip for chips or as a side salad. They're a great way to sneak in a serving or two of fruits and/or vegetables. Salsas can be made from many ingredients. The main idea is to chop the ingredients into small pieces and have a balance of flavors and textures. This recipe is best eaten within 24 hours, but it will keep for 48 hours. From Stephanie Witt Sedgwick.

• 4 oz. fresh pineapple, cut into 1/4 -in. dice (scant 1 c.)

• 4 oz. peeled mango, cut into 1/4 -in. dice (scant 1 c.)

• 11/2 c. cooked black beans (if using canned beans, use a no-salt-added product)

• 1 jalapeño pepper, stemmed, seeded and finely chopped ( 11/2 oz. pepper, 3 tbsp. chopped)

• 2 tbsp. chopped cilantro leaves

• 1 tsp. sugar

• Salt

Directions

Combine pineapple, mango, black beans, jalapeño, lime juice, cilantro, sugar and salt to taste in a nonreactive mixing bowl. Let sit for 10 minutes. Taste, and adjust the seasoning as needed. Refrigerate until ready to serve.

Calories40Fat0 gSodium25 mg

Carbohydrates8 gSaturated fat0 gProtein2 gCholesterol0 mgDietary fiber2 g

WINTER VEGETABLE AND BARLEY SOUP

Serves 12.

Note: There's some chopping here, but once it's done, this soup's a snap. Choose your favorite vegetables, but try to include parsnips and carrots, as the latter add color as well as flavor. From Stephanie Witt Sedgwick.

• 1 medium onion, cut into small dice (1 c.)

• 1 large rib celery, cut into 1/4-in. dice (3/4 c.)

• 1 lb. assorted root vegetables, such as parsnips, carrots, rutabaga and/or turnips, peeled and cut into 1/4 -in. dice

• Salt

• Freshly ground black pepper

• 1/3 c. pearled barley

• 1 c. frozen sweet peas

• 4 oz. cooked ham, cut into1/4 -in. dice

• 3 tbsp. chopped chives, divided

Directions

Stir in the broth and barley. Once the liquid begins bubbling at the edges, cover the pot and adjust the heat so the liquid maintains a little movement. Cook for 45 to 55 minutes or until the barley is done and the vegetables are tender.

Uncover; add the peas and ham. Cook for 5 minutes, stirring a few times, until the peas are tender. Stir in 2 tablespoons chives.

Divide among individual bowls; top each portion with a sprinkling of the remaining chives.

Nutrition information per serving:

Calories70Fat2 gSodium260 mg

QUICK-BRAISED COD IN VEGETABLE BROTH

Serves 4.

Note: This is fast, flavorful and gets fish and vegetables into the same dish with ease. The fish cooks quickly in the hot liquid, which doubles as a sauce. From Stephanie Witt Sedgwick.

• 1 tbsp. olive oil

• 1 medium sweet onion, such as Vidalia, cut into thin slices

• Salt

• Freshly ground black pepper

•1/2 c. dry white wine

• 1 c. low-sodium vegetable juice, such as V8

• Finely grated zest and freshly squeezed juice of 1 lemon (1 tsp. zest, 2 tbsp. juice)

• 1 lb. skinless cod fillets, cut into 11/2 -in. chunks (may substitute other white, firm-fleshed fish)

•2 tbsp. chopped parsley, for garnish

Directions

Heat the oil in a 10- to 12-inch sauté pan, preferably one with straight sides, over medium-high heat. Add the onion, bell pepper, salt and pepper to taste; stir to combine. Reduce the heat to medium; cook for about 10 minutes, until the vegetables have softened but not browned.

Add the wine; increase the heat to medium-high and cook for 2 minutes, then add the vegetable juice, lemon zest and sugar. Once the mixture comes to a full boil, immediately reduce the heat to medium or medium-low and cook for 5 minutes, adjusting the heat as needed to maintain a low boil.

Add the lemon juice and parsley; taste, and adjust the seasoning as needed. Serve immediately.

Nutrition information per serving:

Calories190Fat4 gSodium250 mg