Janet Zappala is a certified nutritional consultant, an award-winning television news journalist, and the former host of the consumer health program, All About You. She is the recipient of several Emmy awards and nominations. She lives in Wayne, Pennsylvania.

Soups and Starters

Butternut Squash and Potato Soup

French Onion Soup

Vegetarian Chili

Homemade Salsa with Oven Baked Tortilla Chips

Pesto Cheese Loaf

Warm Artichoke and Asiago Cheese Dip

Lightly Fried Zucchini Chips

Stuffed Mushrooms

Avocado Spread

Homemade Cheese Ball

Warm Spinach and Cheese Dip

Hummus

Butternut Squash and Potato Soup

This smooth yet hearty soup is easy to prepare, but it will make you look like a super chef to those lucky enough to have some ... and you thought you couldn't cook!

PREP TIME: 25 minutes

COOK TIME: 45 minutes

Serves 4

1 medium butternut squash
2 baking potatoes, peeled and cut in chunks
½ medium yellow onion, diced
2 medium carrots, peeled and diced
2 medium celery stalks, diced
2 cloves garlic, crushed
1 32-ounce container low-sodium vegetable broth
1 teaspoon salt
1 teaspoon cracked black pepper
2 teaspoons extra-virgin olive oil

Cut off and discard the top and bottom of the squash. Peel the squash with a vegetable peeler. Cut lengthwise in half; scoop out and discard the seeds. Cut the squash into 1-inch pieces. Put the squash, potatoes, onion, carrots, celery, garlic, and broth into a large sauce pot over medium-high heat; bring to a boil (about 10 minutes). Reduce the heat to a simmer. Cook for about 35 minutes, gently stirring occasionally, until all the vegetables are tender. Using an immersion blender, blend vegetables until smooth; season the soup with salt and pepper. Ladle the soup into individual bowls, drizzle with olive oil (about ½ teaspoon each), and serve.

TIP:You'll find locally grown squash from late summer through early spring. When time is tight, try fresh-cut, ready-to-go butternut squash from your supermarket. Although a bit more expensive, it's already peeled and diced for you. Frozen butternut squash also works well.

NUTRITIONAL NOTE

Squash is touted as a superfood. Every half cup has 5 grams of fiber and payloads of vitamins A and C.

NUTRITION FACTS

(Per serving)

Calories: 185
Total Fat: 9 gms
Sodium: 211 mgs
Carbohydrates: 30 gms
Protein: 11 gms
Fiber: 7 gms

French Onion Soup

If you like onion soup, you'll love this recipe. It's lower in salt and fat than usual, but the classic taste of this favorite remains. If you have a hankering for the homemade version and you're into instant gratification, this one's for you.

PREP TIME: 15 minutes

COOK TIME: Approx. 40 minutes

Serves 4

¼ cup extra-virgin olive oil
ݠ cup natural buttery spread (such as Earth Balance or Smart Balance)
2 large yellow onions, sliced
1½ cups low-sodium chicken broth
1½ cups beef broth
3 cloves garlic, crushed
1 tablespoon low-sodium soy sauce
½ cup V8 juice
¼ cup port wine
1 teaspoon salt
1 teaspoon black pepper
4 slices wholewheat baguette
4 slices reduced-fat Swiss cheese (such as Jarlsberg Lite)

Heat the olive oil and butter alternative in a large sauce pot over medium heat for 1 minute. Add the onions; stir to combine. Sauté 5 minutes, stirring occasionally. Add the chicken and beef broths, garlic, and soy sauce. Stir thoroughly Reduce the heat and simmer for 10 minutes.

Preheat the oven to 350°F. Increase the heat to medium, stir in the V8 juice, port wine, salt, and pepper. Bring to a boil. Reduce the heat and simmer for 20 minutes, stirring occasionally. While the soup is simmering, arrange the bread slices on a baking sheet; toast for 10 minutes. Remove the toast from the oven and turn the oven temperature to broil. Ladle soup into ovenproof bowls. Top each bowl with a slice of toast and a slice of cheese. Broil for 2 minutes or until the cheese melts. Serve immediately.

NUTRITIONAL NOTE

Yellow onions are high in vitamin C, low in saturated fat, and a good source of fiber.

NUTRITION FACTS

(Per serving)

Calories: 193
Total Fat: 7.5 gms
Sodium: 488 mgs
Carbohydrates: 18 gms
Protein: 19.2 gms
Fiber: 3.2 gms

Vegetarian Chili

I make this chili throughout the year and at least once a week in winter. It's a deliciously satisfying dish that will warm you up and provide you with a bowlful of vitamins.

PREP TIME: 15 minutes

COOK TIME: 40 minutes

Serves 4-5

2 tablespoons extra-virgin olive oil
1 cup chopped carrots
1 cup chopped celery
1 cup diced yellow onion
3 cloves garlic, crushed
2 cups low-sodium vegetable broth
1 28-ounce can diced tomatoes, drained
1 8-ounce can tomato sauce
1 15-ounce can each, drained and rinsed well: pinto beans, red kidney beans, garbanzo beans (chickpeas)
1 teaspoon chili pepper or chili powder
1 tablespoon paprika
1 teaspoon salt
½ teaspoon black pepper

Heat the olive oil in a large sauce pot over medium heat for 1 minute. Add the carrots, celery, onion, and garlic. Sauté 8-9 minutes, stirring occasionally. Stir in the vegetable broth, tomatoes, tomato sauce, beans, and seasonings. Mix thoroughly. Cover; cook for 30 minutes over low-medium heat, stirring occasionally. Taste-test the chili while it's cooking, adjusting seasoning as desired. Serve immediately in warm bowls along with hot, whole-grain rolls.

NUTRITIONAL NOTE

This "vitamin" chili is brimming with fiber, vitamins A and C, and the antioxidant lycopene.

NUTRITION FACTS

(Per serving)

Calories: 312
Total Fat: 7.3 gms
Sodium: 370 mgs
Carbohydrates: 48.3 gms
Protein: 22 gms
Fiber: 7 gms

Homemade Salsa with OvenBaked Tortilla Chips

Countless companies make tortilla chips, but nothing beats the taste of these "homemade" crunchy morsels served with fresh salsa.

PREP TIME: 15 minutes

COOK TIME: 14 minutes

Serves 4

BAKED TORTILLA CHIPS

10-12 yellow corn tortillas
1 tablespoon extra-virgin olive oil
¼ teaspoon salt

SALSA

3 ripe Roma tomatoes, chopped
½ cup chopped red onion
2 cloves whole garlic
½ jalapeno pepper, seeded
2 teaspoons chopped cilantro
1 tablespoon lime juice
1 tablespoon red wine vinegar
1 tablespoon extra-virgin olive oil
Salt to taste

FOR TORTILLA CHIPS: Preheat the oven to 350°F. Lightly brush the tops of the tortillas with olive oil. Cut them into strips lengthwise, then across, and place them in a single layer on 2 large baking sheets. Sprinkle the strips lightly with salt. Bake for 14 minutes.

FOR SALSA: Chop the tomatoes in a food processor for 5-10 seconds until they're sauce-like...