Autumn Stew

Makes 2 1/2 quarts (10 1-cup servings)

This colorful stew is a true celebration of autumn’s abundance. For special occasions, serve it in a pumpkin that has been hollowed out and baked until just tender.

1 1/2 cups water, divided
1 tablespoon reduced-sodium soy sauce
1 onion, chopped
1 red bell pepper, seeded and diced
4 large garlic cloves, minced
1 butternut squash (about 1 pound)
1 15-ounce can crushed tomatoes
1 1/2 teaspoons dried oregano
1 teaspoon chili powder
1/2 teaspoon ground cumin
1/4 teaspoon black pepper
1 15-ounce can kidney beans, undrained
1 15-ounce can corn, undrained, or 2 cups frozen corn

Vegetable Broth

Makes about 8 1-cup servings

A steamy cup of this broth makes a warm and comforting meal. It may also be used as an ingredient in recipes that call for broth or stock.

1 onion, chopped
1 carrot, chopped
1 celery stalk, chopped
1/4 cup chopped fresh parsley
6 cups water
2 teaspoons onion powder
1/2 teaspoon dried thyme
1/4 teaspoon turmeric
1/4 teaspoon garlic powder
1/4 teaspoon dried marjoram
1/2 teaspoon salt
1 15-ounce can garbanzo beans, undrained

Apple Cinnamon Oatmeal

Makes 2 1-cup servings

1 cup old-fashioned or quick-cooking oats
2/3 cup apple juice concentrate

1 1/3 cup water
1/2 teaspoon cinnamon
1/2 cup raisins or currants (optional)

Combine oats, apple juice concentrate, water, and cinnamon in a saucepan. Bring to a simmer, then cover and cook three minutes. Remove from heat and stir in raisins or currants, if using. Let stand three minutes before serving.

Per 1-cup serving: 312 calories; 2.9 g fat; 0.5 g saturated fat ; 8.4% calories from fat; 0 mg cholesterol; 7 g protein; 66 g carbohydrate; 32.9 g sugar; 4.7 g fiber; 29 mg sodium; 51 mg calcium; 2.8 mg iron; 2.1 mg vitamin C; 0 mcg beta-carotene; 0.3 mg vitamin E

Recipe from Healthy Eating for Life to Pre vent and Treat Cancer by Vesanto Melina, M.S., R.D.; recipe by Jennifer Raymond, M.S., R.D.