Lisa Lillien - Hungry Girl - Recipes and Survival Strategies for Guilt-Free Eating in the Real World

With a potato masher, mash squash in the pot. Add salt, pumpkin pie spice, and apple pieces. Mix well.

Turn heat to high and add 1 cup of water. Bring to a boil. After 30 seconds of boiling, reduce heat to low.

Let mixture simmer for about 3 minutes, until squash is tender and most of the water has evaporated, but apple still has some crunch to it.

Add maple syrup, brown sugar, sweetener, and soymilk. Mix thoroughly.

Continue to cook and stir until mixture reaches desired consistency (the longer you cook it, the thicker it will become).

If you like, top with an extra splash of soymilk before serving.

MAKES 2 SERVINGS

Gettin' Picky With It

How to snap up the best butternut. .

Look for one that's firm and heavy for its size. And go for a dull surface rather than a shiny one.

Avoid butternut squash that has a soft rind, is moldy, or has water-soaked areas (ewwww).

The season for butternut squash (a winter squash) is August through March. Just know that you'll get the best picks between the months of October and November, because that is the peak season for winter squash.

creamy butternut squash amp; chipotle soup
PER SERVING (1 generous cup): 129 calories, 0.5g fat, 426mg sodium, 30g carbs, 3g fiber, 7g sugars, 4g protein

Ingredients
1 large butternut squash (big enough to yield 5 cups cubed)
4 cups fat-free chicken broth
2 cups chopped onions
2 whole chipotle peppers in adobo sauce (canned)
3 tablespoons fat-free liquid non-dairy creamer
Вј teaspoon ground cumin
Salt, to taste

Directions
Preheat oven to 350 degrees.

Cut ends off of the squash. Slice squash in half lengthwise. Remove seeds and any additional fibers.

Place squash halves, flesh-side down, on a baking pan sprayed with nonstick spray. Cook in the oven for 25 minutes.

When the squash halves are cool enough to handle, peel them and cut into cubes. Measure out 5 cups and set aside.

In a large pot sprayed with nonstick spray, cook onions over medium heat for 5 minutes or until soft.

Add squash cubes, peppers, broth, and cumin. Reduce heat to low.

Allow mixture to simmer for 30 minutes or until squash is tender, stirring occasionally.

Remove from heat and allow to cool for several minutes.

Working in batches, place squash mixture in a blender and puree until smooth. Transfer pureed mixture to a large container.

Add creamer and mix thoroughly. Add salt to taste.

MAKES 5 SERVINGS

For Weight Watchers
POINTSВ®
values and photos of all the recipes in this book, check out
hungry-girl.com/book
.

chapter fourteen

survival guides

survival of the fittest
taking on any and every eating-out option.

These mini survival guides will help you tackle food challenges—anytime, anywhere. No problem!

sushi survival 101
Get ready to sushi it up without swallowing boatloads of fatty stuff. HG's got the raw facts.

Rockin' Rolls!

You can't go wrong with these restaurant regulars. .

Cucumber Roll
—This crunchy, healthy delight packs in around 130 calories and nearly no fat!

Spicy Tuna Roll
—If made with a small amount of mayo, one of these will likely contain 250 to 290 calories and 5 to 10g of fat.

California Roll
—Order it without mayo and this one will set you back 270 to 300 calories, and have 5 to 10 grams of fat.
Nutritional information based on averages. One roll equals 6 large pieces or 8 small ones.

Extra, Extra!
Items and ingredients to indulge in, and others to always avoid. .

The Good—soy sauce, rice vinegar, wasabi, ginger, seaweed, miso or clear soup, edamame, steamed dumplings.

The Not-So-Good—oily or cream-based sauces, cream cheese, mayo, noodle or dumpling soup, tempura, fried dumplings.

More Sushi Tips

Grab a seat at the sushi bar. Not only will you be entertained but you'll find out firsthand exactly how much of each ingredient gets wrapped up in your rolls.