Eat Well All Winter Long


Simple Sweet Potato Soup

This speedy soup can be made with any vegetable you choose, but sweet potato will give you a healthy dose of vitamins A and C.

Simple Sweet Potato Soup Serves one

  • 1 medium sweet potato, scrubbed clean
  • 1 cup low-sodium chicken broth
  • 1-2 cloves of garlic, finely chopped

Pierce both ends of the sweet potato with a fork and microwave on high for three to four minutes. While the potato is cooking, put the chicken broth and garlic in a small saucepan, and bring to a simmer over medium heat. When the sweet potato is soft, slice it down the middle (carefully, as it will be very hot). Holding the potato with a potholder, use a spoon to scrape the flesh from each half. Stir the potato into the chicken stock, breaking it into pieces with the side of the spoon or a potato masher. Bring the soup to a boil and then simmer for two minutes, continuing to mash the mixture until smooth. Ladle into a bowl and season with salt and pepper to taste.

Nutritional info per serving:
135 calories, 0 g fat, 29 g carbohydrates, 5 g protein, 420 mg sodium

Macaroni and Cheese with Butternut Squash

By swapping out creamy cheese sauce for butternut squash, this healthy twist on comfort food is low in fat but high in flavor, fiber and potassium.

Macaroni and Cheese with Butternut Squash Serves six

  • 1 small butternut squash, peeled, seeded and cut into 1-inch cubes (about 3 cups)
  • 1 cup homemade or low-sodium canned chicken stock, skimmed of fat
  • 1 1/2 cups fat-free milk
  • Pinch of freshly grated nutmeg
  • Pinch of cayenne pepper
  • 3/4 tsp. coarse salt
  • Freshly ground black pepper
  • 1 pound whole wheat macaroni, cooked to packaged directions
  • 1 cup low-fat cheddar cheese, finely grated
  • 4 tbsp. Parmesan cheese, finely grated
  • 2 tbsp. whole-wheat breadcrumbs
  • 1 tsp. olive oil
  • Olive-oil cooking spray
  • 1/2 cup part-skim ricotta cheese

Preheat oven to 375? F. Combine squash, stock and milk in a medium saucepan, and bring to a boil over medium-high heat. Reduce heat to medium-low. Simmer until squash is tender, about 20 minutes. Remove from heat. Mash contents of saucepan; stir in nutmeg, cayenne and salt, and season with black pepper. Transfer macaroni to a large bowl. Stir in squash mixture, cheddar, ricotta and two tablespoons Parmesan.

Lightly coat a nine-inch square baking dish (four inches deep) with cooking spray. Transfer noodle mixture to dish. In a small bowl, combine breadcrumbs, remaining two tablespoons Parmesan and oil; sprinkle evenly over noodle mixture. Cover with foil, and bake 20 minutes. Remove foil, and continue baking until lightly browned and crisp on top, 30 to 40 minutes more. Serve immediately.

Nutritional info per serving:
390 calories, 5 g fat, 68 g carbohydrates, 28 g protein, 512 mg sodium

Freelance health writer Michelle Gibeault Traub has been a registered dietitian for 13 years. You can learn more about her at

Recipe courtesy of Martha Stewart Living Omnimedia, Inc. Copyright ? 2003.Originally published in the January 2003 issue of Martha Stewart Living magazine. For more great recipes visit

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