SOUP’S ON

Hearty soups and chowders perfect for fall

As the air gets cooler and crisper, we begin to turn inward a bit, preparing ourselves for the winter to come. What is more comforting than homemade soup? Add some fresh bread, perhaps a little cheese and salad, and you’ve got the perfect fall meal. Let the nesting begin.

Farmhouse Chicken Chowder

with Corn, Poblano Chile and Cilantro

Serves 8 INGREDIENTS 4 oz. (about 4 slices) bacon, chopped 1 medium onion, minced 3 medium garlic cloves, minced or pressed through a garlic press (about 1 tablespoon) 1 tsp minced fresh thyme leaves or 1/4 tsp dried ⅓ cup unbleached all-purpose flour 8 cups simple chicken broth (see recipe to the right) 2 lbs Yukon Gold potatoes (about 4 medium), peeled and cut into 1/2-inch pieces 1 carrot, peeled and sliced 1/4 inch thick 1 poblano chile, stemmed, seeded, and chopped 1 ear corn, husk and silk removed, kernels cut from the cob. Frozen corn works too. 1 cup heavy cream 2 tbsp minced fresh cilantro

Salt and ground black pepper to taste

INSTRUCTIONS

Cook bacon in Dutch oven over medium heat until crisp and rendered, 5 to 7 minutes.

Transfer half of the bacon to paper towel–lined plate.

Add the onion to the bacon left in the pot and cook until softened, 5 to 7 minutes.

Stir in the garlic and thyme and cook until fragrant, about 30 seconds.

Stir in the flour and cook for 1 minute.

Gradually whisk in the broth, scraping up any browned bits and smoothing out any lumps. Stir in the potatoes and carrot and bring to a boil. Reduce to a gentle simmer and cook until the vegetables are nearly tender, about 10 minutes.

Stir in the poblano chile and corn and continue to simmer gently until all of the vegetables are tender, 10 to 15 minutes longer.

Stir in the cream and bring to a simmer. Stir in the shredded chicken and let it heat through, about 2 minutes.

Off the heat, stir in the cilantro and season with salt and pepper to taste. Sprinkle individual portions with the reserved bacon before serving.

Simple Chicken Broth

with Shredded Breast Meat

About 8 cups broth with 2 cups cooked, shredded meat

This broth is quicker to make than our classic version and delivers a rich, golden broth and edible meat from water, an onion, and one chicken.

INGREDIENTS 1 (3½- to 4-pound) whole chicken 1 tbsp vegetable oil 1 onion, chopped 8 cups water 2 tsp table salt 2 bay leaves

INSTRUCTIONS

Cut chicken into 7 pieces (1 breast split into 2 pieces, 2 legs, 2 wings, and backbone). Set breast halves aside and hack remaining parts into 2-inch pieces with meat cleaver.

Heat oil in large Dutch oven over medium-high heat until just smoking. Add chicken breasts and brown lightly, about 5 minutes. Transfer to plate.

Add half of 2-inch chicken pieces and brown lightly, about 5 minutes; transfer pieces to large bowl. Repeat with remaining 2-inch chicken pieces; transfer to bowl.

Add onion to fat left in pot and cook until softened, about 3 minutes. Return chicken pieces (not breasts) to pot, along with any accumulated juices; cover and reduce heat to low. Cook, stirring occasionally, until chicken releases its juice, about 20 minutes.

Add reserved chicken breasts, water, salt, and bay leaves and bring to boil. Cover, reduce to gentle simmer, and cook, skimming as needed, about 20 minutes.

Remove chicken breasts from pot and let cool slightly. Remove and discard skin and bones, and shred breast meat into bite-size pieces. Strain broth through fine-mesh strainer, discarding solids. Let settle for 10 minutes, then skim off fat. (Broth and chicken can be refrigerated separately in airtight containers; broth can be refrigerated for up to 4 days or frozen for up to 2 months, and chicken can be refrigerated for up to 2 days.)

easy meal for two

mediterranean salmon

The Mediterranean Diet is famous for its heart health benefits. Our recipe for Mediterranean Baked Salmon balances the healthy fats of salmon and nuts with the plant benefits of leafy greens.

Here's what you need:

2 (4 oz.) Salmon fillets (with uniform thickness) 1/4 cup Cedar’s® Taboule Salad 1/4 cup Planters NUT-rition Heart Healthy Mix, chopped 1 Lemon McCormick® Coarse Ground Black Pepper 1 Fresh Express® CaesarLite Salad Kit

Nutritional Information (amount per serving):

Calories 510 Total Fat 36 g Saturated Fat 5 g Cholesterol 70 mg Sodium 570 mg Total Carbohydrate 17 g Fiber 5 g Total Sugar 3 g Added Sugar 1 g Protein 30 g

Roll up your sleeves:

1. Preheat the oven to 400°F. Line a baking sheet with aluminum foil for easy cleanup. 2. In a small bowl, mix together the taboule salad and chopped nuts. Slice lemon in half, and set one half aside for garnish. 3. Place fillets on baking sheet skin side down. Sprinkle with ground black pepper, and squeeze juice from half of lemon over fillets. Divide salad and nut mixture evenly between fillets and spread on top, pressing down lightly. 4. Bake for 10 minutes per inch of thickness, measured at thickest part, or until salmon just flakes when tested with a fork. Garnish with fresh sliced lemon. 5. Prepare Fresh Express® Lite Caesar Salad Kit according to package directions and serve alongside the salmon.

We’re committed to supporting your health and wellness goals. Our team of registered dietitians offer free nutritional services online and in-store. Thank you to our sponsors for partnering with Hannaford to offer free dietitian services. Visit hannaford.com/dietitians to learn more.

Red Lentil Soup

with North African Spices

Serves 4 to 6

INGREDIENTS

2 tbsp extra-virgin olive oil, plus extra for serving 1 large onion, chopped fine 1 tsp table salt ¾ tsp ground coriander ½ tsp ground cumin ¼ tsp ground ginger ¼ tsp pepper ⅛ tsp ground cinnamon

Pinch cayenne pepper 1 tbsp tomato paste 1 garlic clove, minced 4 cups chicken or vegetable broth, plus extra as needed 2 cups water 10½ oz (1½ cups) red lentils, picked over and rinsed 2 tbsp lemon juice, plus extra for seasoning ¼ cup chopped fresh cilantro

INSTRUCTIONS

Heat oil in large saucepan over medium heat until simmering. Add onion and salt and cook until softened, about 5 minutes.

Stir in coriander, cumin, ginger, pepper, cinnamon, and cayenne and cook until fragrant, about 2 minutes.

Stir in tomato paste and garlic and cook for 1 minute.

Stir in broth, water, and lentils, bringing to a vigorous simmer. Cook, stirring occasionally, until lentils are soft and about half are broken down, about 15 minutes.

Whisk soup vigorously until broken down to coarse puree, about 30 seconds.

Adjust consistency with extra hot broth as needed. Stir in lemon juice and season with salt and extra lemon juice to taste.

Sprinkle individual portions with cilantro and drizzle with extra oil before serving.

Sweet Potato Soup

with Bacon and Chives

Serves 4

INGREDIENTS

6 slices bacon, chopped 1 onion, chopped fine 1 tsp packed brown sugar

Salt and pepper to taste 3 garlic cloves, minced 2 lbs sweet potatoes, peeled, quartered lengthwise,and sliced thin 4 cups low-sodium chicken broth 1 cup water 2 tbsp minced fresh chives

INSTRUCTIONS

Cook bacon in Dutch oven over medium heat until crisp, 6 to 8 minutes. Using slotted spoon, transfer bacon to paper towel–lined plate; set aside.

Discard all but 2 tablespoons of bacon fat from now-empty pot. Add onion, sugar,and 1 teaspoon salt and cook, stirring occasionally, until onion is softened, 5 to 7 minutes.

Stir in garlic, cook until fragrant, about 30 seconds.

Add potatoes, broth, and water and bring to boil. Reduce heat to medium-low and simmer until potatoes are tender, about 10 minutes.

Working in batches, process soup in blender until smooth, 1 to 2 minutes. Season with salt and pepper to taste. Serve soup sprinkled with cheese and bacon bits

For more recipes visit 55pluslivingguide.com

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SHOULDER PAIN - is the cuff the cause?

JOSEPH ZIMMERMAN, MD, CAPITAL REGION ORTHOPEDICS

Each year over 2 million Americans seek treatment for shoulder pain related to rotator cuff pathology. The problem can range from tendinitis to a full thickness tear. These injuries can happen at any time; however, it becomes easier to damage the rotator cuff as we age. With a rotator cuff injury, everyday tasks such as getting dressed or reaching into a cupboard can be severely painful or impossible.

The rotator cuff is an important group of muscles and tendons in the shoulder which help to lift and rotate your arm. Although the shoulder is a “ball and socket” joint, the socket is very shallow. We often compare this joint to a golf ball on a tee. In addition to helping move your arm, the rotator cuff also helps stabilize the joint. The vast range of motion this complex joint can accomplish also leaves it susceptible to injury.

For younger patients, a significant trauma may be required to injure the cuff, whereas wear and tear injuries become more common later in life. Repetitive stress to the shoulder can result in micro-tears and tendon degeneration over time. Bone spurs can develop that rub on the cuff, thinning it out. With age, the blood supply to the tendinous portion of the rotator cuff decreases, hindering the body's natural ability to repair this tendon damage. Over time, or with an acute injury, this can lead to a tear in the tendon.

What are the symptoms of a rotator cuff problem? A common complaint is pain at rest, particularly at night. Overhead activities and certain motions with the arm can be quite painful and difficult. Weakness with activity, with or without pain, can indicate a cuff problem. Patients may also experience crepitus or cracking and popping in the shoulder. At first these symptoms may respond to over-the-counter medications, but with time they can become ineffective.

What can you do about it? Before a problem occurs, a simple routine of stretching and resistance exercises can help strengthen the shoulder and safeguard it against some injuries. If you are already experiencing shoulder pain, this routine may still help with symptoms. Unfortunately, the statistics are not in our favor. Studies have shown that 30% of adults over 60 have a rotator cuff tear, and 62% of adults over 80 have tears. Since many other problems can also cause shoulder pain, it is important to get evaluated by a medical professional. With a proper diagnosis, there are options for treating your symptoms and often fixing the problem.

Joseph Zimmerman is a Board Certified, fellowship trained Surgeon from the Bone and Joint Center in Albany, NY specializing in shoulder and knee surgery including rotator cuff procedures. Please call 518-6890183 to schedule a consultation with Dr. Zimmerman.

Bone and Joint Center 1367 Washington Ave Suite 200 Albany, NY 12084