January 2009 Archives

The women in my family get together for a weekly coffee/tea chat at Panera Bread. While our social ritual nourishes the soul, the gathering can lead to unconscious eating. What do we eat each week and how good or bad are those bagels? Here's the low down on the nutritional value of Panera's menu and some of our favorites:

Whole Grain Bagel: 350 calories, 3 grams of fat, 410 milligrams of sodium, 6 grams of sugar, 5 grams of fiber, 12 grams of protein  

 Cinnamon Crunch Bagel: 430 calories, 8 grams of fat, 430 milligrams of sodium, 30 grams of sugar, 3 grams of fiber, 9 grams of protein

 Plain Bagel: 290 calories, 1.5 grams of fat, 450 milligrams of sodium, 3 grams of sugar, 2 grams of fiber, 10 grams of protein  

 Chocolate Chip Bagel: 370 calories, 6 grams of fat, 480 milligrams of sodium, 14 grams of sugar, 2 grams of fiber, 10 grams of protein  

 Smear on 2 ounces of cream cheese and add 180 calories, 18 grams of fat, and 3 grams of protein  

 What are your weekly social rituals? And are you aware of what you're eating on a regular basis?

Here's a recipe for a fantastic butternut squash and apple soup. If you have the time after work to make a batch (total time = 1.25 hours) for this week's lunch, you won't be disappointed! A bowl will warm your soul and fuel you 6 grams of fiber, 6 grams of protein, plus potassium, Vitamin A, Vitamin C and calcium.

Roasted Apple-Butternut Soup with Goat Cheese

Time: 1 hour, 15 min

2 ripe apples, quartered and cored (can also substitute with pears)

2 pounds butternut squash, peeled, seeded and cut into 2-inch chunks (can also use acorn squash)

3 large leeks, pale green and white parts only; halved lengthwise, sliced and washed thoroughly

2 cloves garlic, crushed

2 tablespoons extra-virgin olive oil

½ teaspoon salt, divided

fresh pepper to taste

4 cups vegetable broth or reduced-sodium chicken broth, divided

Goat cheese to garnish soup -- 1/2 teaspoon per bowl; can also substitute with blue cheese or Stilton

1. Preheat oven to 400° F.
2. Combine apples, squash, tomatoes, leeks and garlic in roasting pan. Sprinkle with olive oil, salt and pepper to taste. Spread evenly, roast, stirring occasionally, until vegetables are tender about 40-55 minutes. Let cool slightly.
3. Place half the vegetables and 2 cups broth in a blender; puree until smooth. Transfer to large saucepan. Puree the remaining vegetables and 2 cups broth. Add to the pan and stir in remaining ¼ teaspoon salt.
4. Cook the soup over medium-low heat, stirring until hot, about 10 minutes. Divide among 6 bowls and garnish with cheese.