Extra Healthy Chili

Here is my latest healthy take on chili...

1/2 pound ground beef

1 whole onion, chopped (2 if small)

1 small (or 1/2 large) green bell pepper, chopped

1/4 large red bell pepper, chopped (optional)

2-4 cloves garlic

2-4 carrots, thinly sliced , chopped or grated

2 15 oz cans diced tomatoes (with basil garlic oregano or plain)

1 15 oz can tomato sauce

1 can dark red kidney beans

1 can light red kidney beans

2 cans black beans

1 can cannelini beans (aka white kidney beans)

1 can chickpeas (aka garbanzo beans)

2-4 cups of water

1 tsp black pepper

1/4 tsp ground red pepper (more if you want it spicy)

1 tsp oregano

2 tsp cumin

2 Tbsp chili powder

Brown ground beef, add one at a time all the vegetables allowing each to cook a few minutes before the next addition. Then add all liquids, beans and spices. Cook a bout 2 hours.

Notes:

You can make with just kidney beans if you want a more traditional version or any combination you like/have on hand.

I use some low sodium tomato products and some regular so I don't change the flavor too much, and rinse the beans to lower the sodium content and make it healthier.

If you want the nutrition without changing the texture or look, grate or shred (or use food processor) the carrots before cooking. The flavor doesn't stand out so that's not an issue (probably makes it a little sweeter tasting). Definitely adds lots of vitamins though.

Make a pot on Sunday and eat leftovers all week.

I serve the leftovers with grated cheddar cheese on the top of the already reheated bowl of chili and let it melt on top... yummy!

Leftover Lamb Fajitas

I bought a marinated lamb roast (with rosemary and other herbs) from Aldi recently and it was delicious. There were lots of leftovers though. So i looked for a recipe that I happened to have all the ingredient for and made lamb fajitas.

Lamb, cut in strips

onion strips

red and green bell pepper strips

a splash of worchestershire sauce

cumin

oregano

black pepper

crushed red pepper

butter

olive oil

tortillas

sour cream or greek yogurt

salsa

cilantro

Saute lamb strips in butter and spices. Saute vegetables in spices and worchestershire sauce. combine and serve with toasted tortillas (heat in pan until they are slightly brown and a little puffy) Add toppings as desired.

Note: Fajitas are usually made with lime juice, I just didn't have any on hand. Could add while cooking or with the toppings.

I have also done this with leftover beef and it would probably work with chicken or pork as well.

Pumpkin Pancakes

This recipe came from Martha Stewart

1 1/4 cups all-purpose flour

2 tablespoons sugar; 2 teaspoons baking powder

1/2 teaspoon each cinnamon, ground ginger

1/8 teaspoon nutmeg

a pinch of ground cloves.

Mix dry ingredients in a separate bowl. Stir together 1 cup milk, 6 tablespoons canned pumpkin puree, 2 tablespoons melted butter, and 1 egg in 2nd bowl; fold mixture into dry ingredients.

Melt some butter in a skillet over medium heat; pour in 1/4 cup batter for each pancake. Cook pancakes about 3 minutes per side; serve with butter and syrup.

My optional add – ins: ground flaxseed for added fiber and omega-3. May try ground pecans or walnuts next time. I think I forgot the ground cloves and it was fine, but will add them next time.

Smoked Salmon Spread

If life gives you lemons, make lemonade... if life gives you smoked salmon make salmon spread:)

4 ounces cream cheese

1 tsp lemon juice

1/2 tsp horseradish

1/4 finely chopped sweet onion

black pepper

1/2 cup of smoke salmon, roughly chopped

Mix cream cheese and next 4 ingredients, then gently mix in salmon. Top with parsley or dill and roasted red pepper strips. Refrigerate for a couple of hours and serve with crackers.

Taste and adjust quantities to your own preferences

Tis the season for zuppa tuscana

This soup is based on Olive Garden's Zuppa Toscana.

1-2 Italian Sausage links, sliced thinly

Bacon
1 med onion, chopped
2-3 garlic cloves, minced
2-3 potatoes, diced
1/2 bunch of kale,
2 cups low sodium Chicken broth
2 cups water

black pepper
pinch of crushed red pepper

1/4 tsp fennel seed ( I grind it up in a mortar and pestle)
milk or cream (or half n half)

Brown sausage and onions. Add garlic and stir for 1-2 minutes. Add remaining ingredients except milk. When potatoes are tender and kale is tender add milk , heat through.

Note:

The original recipe calls for bacon too ( brown it with the sausage and onion) but I didn't have any and it tasted just fine.

I have used many different types of sausages, Apple smoked chicken sausage, turkey sausage, etc. to make it healthier. I even used a bratwurst once when it was all I had on hand and they were all good.

I find the fennel seed to strong if left whole, but it adds a nice flavor to the soup.

I use mostly milk with a small amount of cream to give it the rich flavor without all the fat.

I sometimes add a bit of wine before the milk too, if I have some leftover, but it is optional.

Tried a new veggie this weekend, Delicata squash

I sliced it in fairly thick slices and sprinkled it with brown sugar and sweet spices...delicious!

Roasted Delicata Squash

Delicata squash, sliced thickly

Butter, melted
Ground Cloves
Ground Ginger
Ground Nutmeg
Ground Cinnamon
Brown Sugar

Coat rings with melted butter. Sprinkle each spice using smallest amount possible of the cloves and ginger and nutmeg (they can be very overpowering if not careful). You can be a little more generous with the cinnamon.

Roast in oven (or toaster Oven) on 350 for 15 minutes, turn and roast other side for 15 minutes more. Then increase heat (broil 425) to brown if not caramelized enough yet.
Watch carefully to prevent burning during the broiling stage.

Tastes like candy!

Notes:
I cut up a sweet potato and used the butter nutmeg and cinnamon on it and put it in the oven with the squash. More candy...

Apple Betty for Jackie

Apple Betty

Serves 6

(BH&G New Cook Book- 1976 edition)

4 cups sliced, pared, apples
1/4 c orange juice
1 c sugar
3/4 c sifted all purpose flour
1/2 tsp ground cinnamon
1/4/tsp ground nutmeg
1/2 cup butter

Preheat over to 375 degrees.
Mound apples in a buttered 9 inch pie plate. Sprinkle with orange juice.
Combine sugar, flour, spices, and dash of salt. Cut in butter until mixture is crumbly.
Sprinkle over apples. Bake for 45 minutes or til apples are tender and topping is crisp.

Cabbage soup #2

I used the other half of my head of cabbage to make another version of cabbage soup. This time I used smoked sausage, added more veges and no milk or cream. Very Different and very good.

1-2 slices of bacon. chopped

1-2 sausage links sliced

1 whole onion, slivered or chopped

Black pepper

Crushed red pepper

4 cloves of garlic, minced

3 medium stalks of celery, sliced

2-3 carrots, sliced

2 large potatoes, diced

1 turnip, diced

1/2 head of cabbage, chopped bite size pieces

1 cup corn

1 15 oz can tomatoes

4 c chicken broth

6-8 cups water

Parmesan rind

1 bay leaf

Oregano

Parsley

1/4 c wine

Chop bacon and fry in soup pot, add sliced sausage and brown. After the meats begin to brown add onions and peppers and allow them to caramelize as well. Add next six ingredients (the remaining veges) and stir after each addition. Cook these for 5-10 minutes stirring frequently. Add next 8 ingredients. Simmer for 20-25 minutes until potatoes and carrots are tender. Add wine, heat 5-10 minutes more. Sprinkle with fresh herbs if desired. Good with Italian bread.

Notes:

I used smoked sausage because that is what I had on hand. Italian sausage would probably be good too. Of course a lower fat turkey or chicken sausage would be a healthy choice. Smoked sausage gave it a nice smokey flavor quite different from last weeks creamy version.

I added the turnip that I forgot to put in last week. It adds a slightly sweet flavor to the soup. I learned from making vege beef soup how much this can add to the soup. It is a very subtle flavor so no need to worry about not liking it.

Since I didn't use the milk, I added tomatoes and a bay leaf to give it more flavor. I also thought the corn would go well with the smokey flavor from the sausage. I used stewed but diced or whole (just mush them up a bit) would be fine. Whatever you have on hand.

I also did not use salt, but I am sure it is even tastier with it. Keep in mind some of the ingredients have salt so you won't need to add much.

Adding 3 carrots and the tomatoes made the soup more colorful as well as tasty.

Cabbage soup for a cool fall day

Tuscan Style Cabbage Soup

Serves 4-6

I have been wanting to make a cabbage soup for a long time. I used Olive Garden's Zuppa Tuscana as a guideline and then researched cabbage soup recipes online to make changes. I happened have the dill on hand. The soup turned out to be very tasty.

1-2 slices of bacon. chopped

1-2 sausage links sliced

1 whole onion, slivered or chopped

Black pepper

Crushed red pepper

4 cloves of garlic, minced

3 medium stalks of celery, sliced

1-2 carrots, sliced

2 large potatoes, diced

1/2 head of cabbage, chopped bite size pieces

4 c low sodium chicken broth

6 cups water

Parmesan rind

Oregano

Parsley

1 c Milk

1/4 -1/2 c half n half (or cream)

1/4 c wine

fresh dill (optional)

Chop bacon and fry in soup pot, add sliced sausage and brown. After the meats begin to brown add onions and peppersand allow them to caramelize as well. Add next five ingredients (the rest of the veges) and stir after each addition. Cook these for 5-10 minutes stirring frequently. Add next 5 ingredients (don't add milk yet). Simmer for 20-25 minutes until potatoes and carrots are tender. Add milk, cream and wine, heat 5-10 minutes more. Sprinkle with fresh dill if desired. Good with Italian bread.

Notes:

I used bratwurst because that is what I had on hand. Italian sausage would probably be best. Of course a lower fat turkey or chicken sausage would be a healthy choice. Smoked sausage might be tasty too.

The richer the milk or cream the better the soup. I compromised by using whole milk and a little half n half (I didnt have any cream on hand). Still tasty but not as high in saturated fats...

I also did not use salt, but I am sure it is even tastier with it. Keep in mind some of the ingredients have salt so you won't need to add much.

More carrots might have made it a little more colorful...I only used one.

Here is a festive variation of potato soup...

		Festive Homestyle Chowder 2 T butter 1 c sliced celery (about three stalks) 1 med onion 2 T flour 1/4 tsp ground thyme 1/8 tsp white pepper 5 c milk 1/2 c cream or half n half (optional) 3-4 lg potatoes, peeled and cut in 1/2" cubes 4-6 slices bacon, cooked and crumbled 1 8-oz pkg Louis Kemp Crab Delights- flakes or chunks Melt butter in Soup pot on low.  Stir in celery and onion; cook and stir until tender. Stir in flour, thyme,and pepper. Gradually add milk, stirring constantly. Add potatoes. Bring to a boil; simmer15 minutes or until potatoes are tender, stirring occasionally. Add bacon and crab Delights. Heat 3-5 minutes more. Serve warm. Note: This one tastes better if you let it cool a few minutes, to allow the flavors to meld together. Latest version: Softened onion and celery in butter with pepper and dash of salt. Then added clam broth ( sometimes I use chicken broth) water, thyme,summer savory, white pepper. Then add potatoes and cook til done.  Add half and half, milk, crab and bacon, cook just long enough to warm. Forgot to use flour but didn't miss it

Nothing like warm potato soup on a cool fall day...

Cream of Potato Soup 1 small onion, peeled and minced 1 stalk of celery, chopped 1 T butter 2 c diced peeled potatoes 1 c chicken broth (preferably homemade or low sodium) 1 c water 1/2 tsp salt 1 c milk 1 c light cream 1/8 tsp white pepper 1/8 tsp black pepper 1 T minced parsley, chives or dill Stir- fry onion and celery in butter in a heavy saucepan over moderate heat 5 minutes until limp (do not brown); add potatoes, broth, water and salt; cover and simmer 10-15 minutes until potatos are nearly tender. Add milk, cream, and pepper and simmer, uncovered, stirring occasionally, 3-5 minutes until potatoes are done. Sprinkle with parsley (or other herbs) and serve. Note: Mash some of the potatoes with a potato masher after they have cooked to get a creamier texture. Tips: Do not let the butter and veges brown. You can substitute half n half for the milk and cream, or use more milk and less cream to lower the fat content.

A favorite summertime brunch recipe

			Bruschetta tomatoes, thinly sliced balsalmic vinegar olive oil garlic (or garlic powder) oregano basil fresh or dried black pepper provolone or mozzarella Italian bread sliced and lightly toasted Marinate tomatoes in vinegar and herbs about 20 minutes. Place on toasted Italian bread top with cheese. Heat in oven or broil (watch closely) until cheese is melted and lightly browned.

My favorite Guac recipe

Guacamole Ole

3 ripe avocados, peeled, seeded
1 tsp ground cumin
1 tomato, diced
2-4 cloves garlic, finely chopped
½ C minced sweet onion
2 jalapeno chilies, minced
1/3 C Cilantro leaves, chopped
juice from one lime
salt
black pepper

Cut avocado in large chunks and mash coarsely in large bowl with a fork. Add remaining ingredients and blend gently - leaving some small chunks is fine. Taste and adjust seasoning with more pepper sauce, salt and pepper if desired.

More uses for summer's bounty

Homemade Salsa

Tomatoes, chopped
Sweet onion, chopped
Jalapeno, minced
Garlic, minced
Cilantro, chopped
lime juice
Salt
Black Pepper
corn optional
black beans optional


Mix and serve. Can be eaten right away but better if allowed to sit and let flavors meld together.

Another good autumn recipe

Bartsy's Sweet Potato Puff

2-3 large sweet potatoes
4 T butter
1/4-1/2 c brown sugar
sprinkle nutmeg
1/4-1/2 tsp cinnamon
1-2 beaten eggs
1 tsp Baking powder


Boil sweet potatoes until tender, about 30 minutes.

Peel, mash, mix in all ingredients. Bake for about 20 minutes or so, until "puffed".

Note: Its a good idea to allow time for the sweet potatoes to cool before you peel them, it can be very challenging to peel them without touching them...but if you can't wait : cut the ends off and cut the skin from one end to the other then use something to protect your hand and you can slip the whole potato out into the bowl.

An easy way to eat more vegetables

Roasted (or grilled) Vegetables
Slice or cut any of the following into bite size chunks, slices or wedges:

Sweet Potatoes (slices work well)
Potatoes
Squash
Zucchini
Eggplant
Asparagus (leave whole)
Bell peppers
Onion slices
mushroom

Coat with Olive Oil; sprinkle with salt and pepper; sprinkle with herbs ( Rosemary very good , try thyme, etc Roast 20-30 minutes depending on temp and size of vegetable pieces.

Try any veges you like!

A fall favorite...

Kims Butternut squash

1 butternut squash
1 c sugar
1/4-1/8 tsp ground cloves
1/4-1/8 tsp cinnamon
1/4-1/8 tsp nutmeg
1/2 c butter
3 eggs
1/2 tsp vanilla
pecan halves

Peel, cut in chunks and boil squash 25 minutes. Mash, add sugar, spices, and butter, egg, vanilla. Beat 1 minute. Pour in lightly greased baking dish. Top with pecans in decorative manner. Bake at 350 degrees for 35-40 minutes.

An easy but tasty carrot recipe

Susan's Savory Carrots

4 carrots
1/2 onion, chopped
1-2 slices of bacon, shopped and browned
1T brown sugar
1T dill

Combine and simmer for about 20 minutes or until carrots are tender.

Amazingly good broccoli dish

EJ's Broccoli, Squash and Carrot Medley

1 c Broccoli, cut in bite size pieces
1 Yellow squash, sliced
2 Carrots, thinly sliced
3-4 cloves garlic, chopped
1 tsp Butter (optional)
2 T water
Black Pepper
1/2 c Shredded Cheddar Cheese
Layer carrots, squash, broccoli and garlic in skillet. Add water and butter if desired, cover and saute until tender. Top with cheddar cheese.

Notes:

Be careful not to overcook the broccoli and especially do not brown.

I put the carrots on the bottom since they take a little longer to cook.

You may need more or less water.

This one is very good even without the butter.

Summer squash is almost gone

Mom's Squash Medley

1 Zucchini, sliced
1 Yellow Squash, sliced
1/4 Green bell pepper, cut in 1 "x 1/2 slivers
1 Tomato, coarsely chopped
1 tsp Butter (optional) and /or a little water (if needed)
1/2 c Shredded Mozzarella Cheese

Layer zucchini, yellow squash and bell pepper in skillet. Add butter if desired or water. After about 5 minutes add tomato.Cover with lid. Keep an eye on it so it doesn't brown. Saute on low heat until tender. You may need to remove lid near the end to allow liquid to evaporate or you may need to add more to prevent browning. Top with grated mozzarella, replace lid and remove from heat. Allow a couple minutes for the cheese to melt.

Note:

Depending on the freshness/moisture in the squash and tomato you may not need much if any water.
This is also good with fresh basil added.
Provolone works very well instead of mozzarella.

Sauteed Green Beans With Bacon and Mushrooms

Here is my new favorite green bean recipe.

This recipe is based on a recipe I found on Simply Recipes. The original recipe called for pancetta and shallots. Since I didn't have those ingredients on hand I substituted bacon and sweet onion and discovered that the addition of mushrooms makes it even better.

Sauteed Green Beans With Bacon and Mushrooms

2 slices of bacon, chopped
1 lb Green beans
1 sweet onion
4 oz mushrooms, sliced
1 tsp of butter, optional
black pepper to taste


Brown the chopped bacon in frying pan. Saute the onions, mushrooms and black pepper until browned. Add green beans and butter if desired. Cook until green beans are as tender as you like.

Notes:

You can't have too much onion it adds a lot of flavor.

You can parboil the green beans if you don't like them too crisp.

I usually use white button mushrooms. I used a small can of mushrooms once and it was still quite tasty.

The butter is optional, but adds a nice silkiness and another layer of flavor to the dish.

Veggies, veggies and veggies

Here is one of my latest discoveries for healthy vegetable recipes...

Calabacitas



I first got the idea from one of my favorite new healthy cooking sites "Eating Well". Then I researched various recipes and made my version...




1 T Olive oil
1 whole sweet onion
3-4 cloves of garlic, chopped
1 zucchini
1 yellow squash
1 cup corn
1/4c Roasted red pepper, chopped or cubanelle
1 can diced tomatoes ( 15 0z) including liquid
1 can green chilies, or fire-roasted green chilies
1/4 c Cilantro or more if desired
1/2 tsp Oregano
Black Pepper to taste


First saute the onions, garlic, squashes, corn and black pepper over low to medium heat in olive oil to soften, ~ 5 minutes ( do not brown).

Add remaining ingredients saute a couple minutes until everything is heated and some liquid has evaporated.

Serve...


Notes:

You can slice or dice the veggies. I think the slices might look prettier...

I used frozen corn but fresh would probably be even better (canned would be fine too, just drain).

I used Hunts Oregano, basil flavor diced tomatoes which were yummy. Some recipes said to omit the liquid but I included it. Also can use fresh tomatoes. I recently made this with fresh tomatoes and it was great.

I highly recommend Trader Joe's fire roasted green chilies, they gave it a nice amount of spice. Made this again with regular green chilis and a roasted cubanelle pepper. It was very good, after reheated the cubanelle pepper became spicier...


The next morning I made a breakfast burrito using the leftovers and egg with cheese wrapped in a tortilla.

The leftovers were great by themselves too...