Paula's Meatless (but you'd never know it) Chili

     Did you know that your heart beats about 100,000 times a day? That's about 35 million beats a year, and over two and a half billion beats in the average lifetime. Did you know that even at rest, your heart muscles work hard? Twice as hard as the leg muscles of a person sprinting! In one day, your heart pumps your blood a total of 12,000 miles- four times the distance across the US from coast to coast. That makes me tired just thinking about all of the work my heart is doing! (Heart facts from NOVA online.)

      This month, National Heart Month, is a good time to take a look at what you're doing to keep your hard working heart happy. One way to show your heart some love for all it does for you is to eat a heart healthy diet. According to the Mayo Clinic, a heart healthy diet limits unhealthy fats and sodium, includes low fat protein sources and is rich in vegetables, fruits and whole grains. This has been near and dear to me ever since hubby's heart attack and bypass surgery-  I'm always on the lookout for tasty recipes that fit the bill.

     Standing in the grocery checkout line, I saw this crockpot chili on the cover of a recent Woman's Day magazine. I had to have it. I even went back into the store and bought the ingredients I needed for it. I made it the first chance I had, and I have to say that it's a keeper. It's a low fat, meatless chili, full of beans, flavorful veggies and whole grains- wheat berries. I reduced the salt from the original recipe to make it even more heart friendly, and topped it with avocado.    

   This is the perfect vegetarian chili for a "dyed in the wool" meat eater. The wheat berries give it a toothsome texture, and if you didn't know better, you might even argue that a bit of burger was in there. Your heart will know it's not, though. The corn adds a little sweetness and a little pop of color, and the chipotle adds a smoky element.  Avocado is a great topper too, with healthy fats your heart will love.

     With the exception of soaking the wheat berries overnight, all you have to do is throw all of the ingredients into your crock pot, turn it on, and go about your business of the day. When dinner time rolls around, the intoxicating aroma of hearty chili welcomes you to sit down to a bowl of spicy goodness.You can heat it up as much as you want with extra hot sauce or even a couple of chopped chipotle peppers in adobo. I hope you get the chance to try this one- your heart will thank you!

You can find the recipe at the link below:
Paula's Meatless (but you'd never know it) Chili
Recipe from Paula Zsiray, Woman's Day magazine, February 2012
I made it mostly as written, but made the following changes:

• used fresh oregano instead of dried (because that's what I had!)
• used low/no sodium canned tomatoes and beans
• used diced tomatoes instead of puree (because that's what I had!)
• did not add any additional salt
• added a chopped chipotle pepper
• garnished with avocado

The recipe also says to wait until five minutes before serving to add in the beans, corn, pepper and hot sauce. I added everything in at the beginning and it turned out just fine. :)
I will definitely make this again!
Each serving has 360 calories, 2 grams of fat and 18 grams of protein.

Come join SoupaPalooza at TidyMom and Dine and Dish sponsored by KitchenAid, Red Star Yeast and Le Creuset

Peach Confetti Salsa, and a Shake, Rattle and Roll!

     An earthquake? Seriously? C'mon now, we're on the east coast! Thankfully, there was not much damage here- some broken china and ceramic chickies- but it was kinda scary while it was happening. Earthquake veterans might be rolling their eyes about now, but I'm new to this. The last significant earthquake in Virginia was back in 1897, before my time, so I haven't had any experience with this sort of thing. I sure hope everyone else is okay!

     And this salsa? This salsa is definitely okay. It's made by my sister's recipe, with a rainbow of veggies and fruit from my brother's vegetable stand. The sweet peaches and spicy peppers blend together to make a mouthwatering combination, and make the perfect healthful dip for your chips. (This would also be wonderful on grilled chicken, or even on a hotdog!) I love a snack I can eat without feeling pangs of guilt and regret, don't you?

Peach Confetti Salsa- from my sister's recipe
2 sweet, ripe peaches, diced
1 Tablespoon lime juice
2 medium sized Roma tomatoes, diced (I used one red and one yellow)
1 jalapeno pepper, diced (very small dice)
1/4 cup sweet pepper, diced (I used a mixture of red and banana pepper.)
1 Tablespoon of sweet onion, diced (I used a little more than this.)
1 teaspoon diced basil (or cilantro if you prefer) (I used a little more of this, too)
2 teaspoons sugar (or to taste)
salt and pepper to taste (I use less salt than most people would, so I hesitate to put an amount.)
Mix all ingredients together in a non-reactive bowl. Taste for seasoning. If you like your salsa hotter, add a little more jalapeno. (This is a mildly spicy salsa the way it is written.) If you like your salsa sweeter, add more sugar. I found that the addition of the sugar brought out the flavor of the peaches more. If you have really ripe, sweet peaches you might not need as much. Let the salsa sit for at least an hour before serving, to give the flavors a chance to mingle. Store leftovers (if there are any) in the refrigerator.

This post is linked to These Chicks Cooked link party ,

Heirloom Tomato Pie

 
     I have a love-hate relationship with tomatoes. I love a beautiful tomato, ripened on the vine. I love to grow it, to look at it, to hold it, even to smell it. I love all of the beautiful colors and shapes of tomatoes, especially the lovely heirlooms with fanciful names like Radiator Charlie's Mortgage Lifter, Kellogg's Breakfast, or Aunt Ruby's German Green. But that's where the love affair takes a turn.

     There are those who would take a warm, ripe tomato and take a bite out of it, the juice running down their chins. Here's where I have to make my true confession: I am not one of those. I am not a raw tomato eater. Okay, I'll tolerate them in salsa, or on a sandwich, or sometimes even in a salad, but I really do not like crave tomatoes in their natural state. Cook those tomatoes, however, and I'm there. Stewed, sauced, roasted- I love them!

     I saw  this tomato pie on the cover of the latest Food Network magazine, and I knew right away that I had to make it. Beautiful (cooked) heirloom tomatoes of all colors and sizes adorn the top of this cheesy pie baked to perfection. It's full of caramelized onions nestled in a crust crunchy with cornmeal and shredded cheese, and it's a beautiful way to savor the quintessential summer fruit. Paired with a salad, a slice of it makes a lovely dinner, and I hope you have a chance to try it while tomatoes are at their very best!

     You can find Food Network's recipe for Heirloom Tomato Pie here. I followed the recipe as it was written, except I substituted globe basil for thyme and cut back on the salt in both the crust and the filling. I also spread about a Tablespoonful of Dijon mustard over the bottom of the baked pie shell before I added the fillings. The pie shell was a bit time consuming, so if you're in a pinch for time, try a regular one. If you can't find the Manchego cheese (I had to make a trip to Wegman's for it!) I suggest using Parmesan, Asiago or Romano. If you don't have heirloom tomatoes, any beautiful vine ripened tomatoes will do. Really, how can you go wrong with baked tomatoes and melty cheese?




 

Black Bean Enchiladas with Salsa Verde and Sweet Corn Salsa

     Ole! Can you pretend it's Cinco de Mayo? I can if these tasty enchiladas are concerned. They're filled with creamy cheese and black beans, and spiced up with chipotle chiles in adobo sauce. Nestled in homemade salsa verde made from roast poblanos and tomatillos, they're baked with queso fresco and then topped with sweet corn salsa.

     Full of fresh flavor, these enchiladas are simple enough for a family dinner, but impressive enough for company. Pair them with a nice salad and some chips for dipping into either of the two fresh salsas, and you have a feast. Or should I say fiesta?

Black Bean Enchiladas with Salsa Verde and Sweet Corn Salsa
slightly adapted from Cuisine at Home, April 2004
2 cans (15 oz. each) black beans, rinsed and drained
1 cup chopped onion
1 Tablespoon olive oil
3 garlic cloves, minced
1 tsp. dried oregano (use fresh if you have it)
1 chipotle pepper, in adobo sauce
1 Tablespoon adobo sauce
1/2 tsp. kosher salt
1/4 cup chicken broth (I used vegetable broth)
1/2 cup asadero or Monterey Jack cheese, shredded
8 six-inch corn tortillas
2 Tablespoons olive oil
2 cups Salsa Verde (recipe follows)
1/2 cup queso fresco or feta cheese, crumbled

• Preheat oven to 400F. Saute onion for 3 minutes. Add garlic and oregano and saute one minute more. 
• Puree half of the beans, the chipotle, the adobo sauce and the salt in a food processor. 
• Combine the onion mixture, the remaining whole beans, the broth and shredded cheese with the bean puree.
• Assemble enchiladas: Put one cup of Salsa Verde in the bottom of a casserole dish. Fry tortillas in oil until flexible. Dip one side of each tortilla into the sauce in the bottom of the dish. Fill tortilla (un-dipped side) with a generous 1/3 cup of bean mixture, roll up and place into casserole dish seam side down. Repeat with the rest of the tortillas. 
• Top filled tortillas with an additional cup of Salsa Verde and the crumbled cheese. Bake for 10 minutes. Serve with Sweet Corn Salsa (recipe follows.)

Salsa Verde (This is also great with chips!)
1 lb. tomatillos, husked and halved
2 poblano chiles, halved and seeded
1/2 cup onion, chopped
1 Tablespoon olive oil
3 garlic cloves, minced
1/2 cup fresh cilantro leaves
1/2 cup flat-leaf parsley leaves
1 Tablespoon fresh lime juice
1 teaspoon kosher salt
1/2 cup chicken broth (I used vegetable broth.)
Place prepared poblano chiles and tomatillos on baking sheet. Broil for 10 minutes. The skin of the peppers will blister and blacken. Remove the peppers to a resealable plastic bag immediately after broiling. Let them steam in the bag for 10 minutes. Remove peppers from the bag and peel off the skin.
Meanwhile, saute onions in olive oil for three minutes. Add garlic and cook an additional minute.
Place tomatillos, peeled poblanos, sauteed onions and garlic into food processor and pulse until chopped. Add herbs, lime juice and salt. Gradually add broth and process until smooth.

Sweet Corn Salsa
1 cup sweet corn kernels (canned, frozen will work fine)
1 avocado, diced
1 tomato, diced
1/4 cup red onion, diced
2 tsp. jalapeno pepper, minced (Use less if you don't like your salsa spicy!)
1small handful of cilantro leaves, chopped
Juice of 1/2 lime
Mix all ingredients, and serve with black bean enchiladas. (It's great with chips too!)




This post is linked to Savory Sunday at Eating in Winnipeg.

Baked Shrimp with Tomatoes and Feta

     Need a quick and easy weeknight meal? This baked shrimp dish fits the bill. Looking for a quick dinner using ingredients I already had, I found this recipe in Ellie Kreiger's book The Food You Crave.  The only change I made to the recipe was to use Thai basil in place of parsley, which gave it a little different flavor than the parsley would have. I think the next time I make this I'll add some crushed red pepper to spice it up just a bit. Orzo and a nice salad rounded out this healthful meal quite nicely!

Baked Shrimp with Tomatoes and Feta
Recipe from Ellie Krieger 
(my changes noted)
Ingredients
1 Tablespoon olive oil
1 medium onion, diced
2 cloves garlic, minced
2 (14.5 oz.) cans diced no-salt-added tomatoes with juice
1/4 cup finely minced flat leaf parsley ( I used Thai basil instead)
1 Tablespoon finely minced fresh dill
1 1/4 lbs. medium shrimp, peeled and de-veined (I used frozen shrimp, uncooked.)
1/4 teaspoon salt
1/4 teaspoon freshly ground black pepper
2/3 cup crumbled feta (about 3 oz.)

Cooking Instructions

• Preheat oven to 425 degrees F.
• Heat oil in an ovenproof skillet. Saute onion until soft, about three minutes. Add garlic and cook another minute, taking care not to brown the garlic. 
• Add tomatoes with juice. (I thought this was a little too watery, so when I make this again I'll leave out some of the juice.)  Reduce heat and simmer about five minutes, until mixture has thickened a bit.
• Remove from heat and stir in parsley (or basil), dill, shrimp, salt and pepper. 
• Crumble feta on top of all.Bake for about 12 minutes, or until shrimp are done and cheese is melted. Serve with brown rice or orzo.

Easy Lentil Soup

  Can you believe that the school year is half over? It seems to me that it just started, but our new semester began today. Last Friday was a work day for teachers, and also the day of our second annual Soup Swap/ Luncheon.  All morning you could smell  simmering goodness coming from crock-pots plugged in throughout the building. It made doing report cards just a little bit easier knowing that the aromas wafting through the halls were previews of what was to come once lunchtime rolled around! While we watched the snow coming down outside, we relaxed and enjoyed a wonderfully diverse assortment of delectable soups, breads and desserts.

 My contribution this year was a Hearty Lentil Soup. Lentils are a nutritional powerhouse, packing 18 grams of protein and 15 grams of fiber in just one cup! There's less than one gram of fat per serving and absolutely no cholesterol in this heart healthy legume. What I really love about lentils is that they don't need to soak before cooking, which makes them a great choice for dinner when you haven't planned ahead of time. (Not that I'd know anything about that.) Most of your "hands on" time is just a bit of chopping, and then you can sit back and relax while the lentils simmer. Or you could use that time to make some homemade tortillas-a perfect accompaniment to this dish that's as easy on your heart as it is on your pocketbook. :)


Lentil Soup
recipe adapted slightly from Alton Brown
Ingredients
2 Tablespoons olive oil (I used 1 tablespoon)
1 cup finely chopped onion
1/2 cup finely chopped carrot
1/2 cup finely chopped celery
2 teaspoons kosher salt (I used less than this.)
1 pound lentils, picked and rinsed-I used the regular brown lentils for this soup
1 cup peeled and chopped tomatoes (I used 1 can of diced tomatoes.)
2 quarts broth, vegetable or chicken (I used low sodium)
1/2 teaspoon ground coriander
1/2 teaspoon ground cumin
1/2 teaspoon freshly ground grains of paradise- I did not have this spice, but I substituted a mixture of black pepper, cardamom and ginger.
Directions

• Heat olive oil in a soup pot or dutch oven, over medium heat. 
• Add onions, carrot, celery and salt and "sweat" until the onions are translucent, about 6-7 minutes.
• Add spices and cook one more minute, stirring
• Add lentils, tomatoes and broth and stir to combine.
• Bring to a boil, reduce heat to low and simmer 35-40 minutes or until lentils are tender.
• Use a stick blender and puree to desired consistency.

I'm sharing this post with:

Sweet Potato Chili

  
 It's soup season here in my neck of the woods! We didn't have nearly as much snow as some areas did over the holidays, but we certainly had enough by my standards. With the cold, windy weather and the over-indulgences of holiday fare, I felt that a good healthful soup was in order. I found a recipe in Simple Vegetarian Pleasures that fit the bill nicely- It didn't hurt either that I had all of the ingredients! 

 I halved the recipe because I wasn't too sure how hubby would like meatless chili, but he gave it a "thumbs up!" The potatoes gave it a subtle sweetness that was perfectly tempered by the savory peppers, onions and spices. Loaded with heart healthy ingredients and beta carotene, it's a dish I'll definitely make again.

 This recipe as written is what I would classify as a mild chili. If you're more a fan of hot and spicy, you may want to add more chili powder or even some cayenne to "kick it up" a notch. That's between you and your taste buds though. :)

Sweet Potato Chili
adapted from Simple Vegetarian Pleasures, by Jeanne Lemlin
Ingredients (recipe is halved from the original)
1 Tablespoon olive oil
1 large onion, diced
3 small garlic cloves, minced
1 red bell pepper, diced
1scant Tablespoon chili powder (or to taste)
1 scant teaspoon cumin
1/2 teaspoon dried oregano
2 cups water (1/2 cup more can be added to cover if needed)
1 (14.5 oz) can diced tomatoes with their juice
2 Tablespoons tomato paste
1 med-large sweet potato, peeled and cut into 1/2 inch dice
1 can (15 oz.) black beans, rinsed and drained
1 can (15 oz.) kidney beans, rinsed and drained
chopped cilantro and avocado for garnish if desired
Directions

• Heat oil in a large saucepan over medium heat. Add the onion and garlic. Cook, stirring frequently, until onions are translucent. Stir in the pepper and cook for about 10 minutes, stirring often.
• Sprinkle the chili powder and cumin over the pepper and onion and cook an additional 2 minutes, stirring often.
• Add all of the remaining ingredients (except for the cilantro and avocado) and bring the mixture to a boil. Cover and cook until sweet potatoes are tender. (mine took about 25-30 minutes) 
• Serve with cilantro and avocado if desired.
• Note: The original recipe called for a scant 1/2 teaspoon of salt, but I didn't add it. I also used "no salt added" beans, making the recipe even more heart healthy.
• Variation: (I'm going to try this next time.) Add 1/4 cup of quick cooking barley in with the rest of the ingredients.

Come join SoupaPalooza at TidyMom and Dine and Dish sponsored by KitchenAid, Red Star Yeast and Le Creuset

This post is linked to Cookbook Sundays on Brenda's Canadian Kitchen and Seasonal Sunday at Real Sustenance.