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 ,

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.

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Rustic Cabbage Soup and New Year's Intentions

  I've made many New Year's resolutions in my lifetime, all with good intentions. A few I've kept, but most I've unfortunately abandoned before the paint was dry on the brand new year.  So this year I've decided to make intentions rather than resolutions. I don't know if they'll stick any better but it certainly won't hurt to try.

  A New Year's Intention to use up food that I have in my freezer/ refrigerator/ pantry before I buy more led to this rustic soup. Another New Year's Intention- to eat more vegetables- fueled my search at 101 Cookbooks, a favorite website of one of my sons. I had cabbage that my brother had given me, curiously pink potatoes from the grocery store, and way too many cans of beans in the pantry.

 All of these made up into a hearty "peasant" soup loaded with veggies. I topped it with a drizzle of good olive oil and freshly grated Parmesan cheese (which you could leave off if you'd rather go the vegetarian route.) Some good crusty bread and a green salad rounded out a delectable (if not photogenic) supper for the two of us.

  Contrary to what it may look like here recently, I have not totally given up meat. I've just put it on the "back burner" for a while, so to speak. I definitely haven't given up on treats either- just trying to eat my veggies first like my mama always told me. :)

Rustic Cabbage Soup
slightly adapted from this recipe from 101 Cookbooks
Ingredients
1 Tablespoon extra virgin olive oil
pinch of salt (I used only a small pinch- feel free to use more if you aren't on a salt restricted diet.)
1/2 to 3/4 lb. potatoes, skins on, cut into 1/4 inch dice
4 cloves garlic, chopped
1/2 large sweet onion, sliced or chopped
4-5 cups stock (your favorite)
1 1/2 cups cooked white beans (or a can of white beans, drained and rinsed)
1/2 medium cabbage, cored and sliced into 1/4 inch ribbons
optional
2-3 dried red chili peppers
good quality olive oil for drizzling over top
grated Parmesan cheese
freshly grated black pepper to taste

Directions

• Heat 1 Tblsp. olive oil in a soup pot. Stir in pinch of salt and potatoes. Cook with the lid on until potatoes are beginning to get tender, about 5 minutes, stirring every once in a while to keep them from sticking.
•  Add onions and garlic. Cook another few minutes until onions are translucent.
• Add the stock and beans and bring to a simmer. (Add chili peppers if desired.)
• Add the cabbage and cook another few minutes until the cabbage is tender.
• Adjust the seasonings. Add salt and pepper if needed.
• Remove hot peppers and serve with a drizzle of olive oil and grated parmesan (if desired.)

This post has been added to the  Hearth 'n Soul Blog Hop at girlichef.

Nuts About Granola!

 

Do you have a favorite breakfast? Mine is granola. It's actually something I love to eat that is good for me! My favorite way to eat it is with Greek yogurt and fruit, or even with a little soy or almond milk over the top.  Unfortunately, some of my favorite granolas are pricey and sometimes overly sweet. Fortunately I've discovered that granola is really easy to make and I can customize it to suit my whims or to whatever is available in my cupboards.

Breakfast is the most important meal of the day! Studies have shown that eating a healthful breakfast on a regular basis is an effective way to keep your weight in check, and reduce your risk for developing hypertension and type-2 diabetes. Eating oats is also a proven way of reducing bad cholesterol. Do yourself a favor and make a batch of this yummy granola. Use whatever nuts you prefer, and customize it to include your favorite add-ins. It's easy and economical!

Nutty Granola

adapted from Nigella Lawson's recipe, Andy's Fairfield Granola

Ingredients:

5 cups rolled oats (not the quick kind)

3 cups raw nuts (whatever kind you prefer- I used pecans, walnuts and almonds) roughly chopped

Add ins- (up to about 1-2 cups total) Use what you like- I used:

    Coconut (I used dry unsweetened)

    Sesame seeds

    Sunflower seeds (unsalted, without hulls)

    Pumpkin seeds or pepitas (unsalted, without hulls)

    Flax seeds or flax seed meal

    Chia seeds (Who knew they were good for more than pets?)

3/4 cup date sugar (or light brown sugar)

1 Tablespoon Baking Spice Mix (recipe here) or cinnamon

1 tsp. salt

3/4 cup applesauce

1/3 cup agave nectar or brown rice syrup (can substitute honey)

1/4 cup honey

2 Tablespoons Canola or light flavored olive oil

Optional (to be added after granola completely cools)

Raisins, dried apricots, dried cranberries, dried cherries, dried blueberries or other dried fruit to taste.

Directions:

• Preheat oven to 300 degrees F. Set oven racks in the upper and lower thirds of your oven. You'll need both of them.
• In a small bowl, mix together the applesauce, agave nectar, honey and oil. (You can substitute honey for the agave nectar if you don't have any. It's still delicious!) Set aside.
• In a large bowl, combine the oats, nuts, add-ins, sugar, spices and salt.
• Pour the applesauce/honey mixture over the oat/nut mixture and stir together until all of the oat mixture is coated with the applesauce mixture.
• Divide the mixture between two large baking sheets. (jelly roll pans) Spread the mixture evenly.
• Put the pans on the oven racks and bake for about 30-35 minutes. Rotate the pans (top rack to bottom rack, etc.) every 10 minutes or so and stir the granola each time to keep it from clumping together. Stir again when you remove it from the oven. The granola should be golden brown- please don't overbake!
• Cool completely. Mix in dried fruit if desired, and store in an airtight container in the refrigerator.

Bean and Grain Burgers with Lemon Tahini

I relish a good hamburger as much as the next person. But with our cholesterol numbers haunting us, hubby and I find that more and more we're opting for more healthful vegetarian fare, like this bean and grain burger.  I've enjoyed this burger countless times at one of my favorite restaurants, Sammy T's, for years, but never realized I could have it any time I wanted- until I found the recipe here. It turns out that the burger I had been ordering because it was out of this world delicious, is also a good choice healthwise!

Another way to enjoy this meatless wonder? At Sammy T's it's called the Camper's Special. It's this same burger topped with hummus, sauteed mushrooms and onions, green peppers and tomatoes. It's wrapped in a grilled flour tortilla, covered with melted mozzarella and cheddar, and served with lemon tahini sauce. Try one. Or even two. The cows won't be offended.

Bean and Grain Burgers

Recipe adapted from Sammy T's  Published in The Best in the World: Fast, Healthful Recipes from Exclusive and Out-of-the-Way Restaurants

1 medium onion, finely chopped

1tablespoon olive oil

1 (19 oz.) can garbanzo beans, drained, rinsed and ground or coarsely chopped

3 slices whole wheat bread, blended in food processor

1/4 cup sesame tahini

1/4 cup tamari or low sodium soy sauce

1 clove garlic, finely chopped or 1/2 tsp. garlic powder

1/4 cup fresh parsley, finely chopped

1 cup cooked brown rice

1/3 cup raw wheat germ

Gently saute onions and garlic in olive oil until onions are slightly browned. Mix onions together with remainder of ingredients EXCEPT the wheat germ. Form mixture into 8-10 patties. Coat each patty in raw wheat germ and grill on a non-stick surface. Serve on a multi-grain roll with lemon tahini (recipe follows) and/or your favorite toppings.

*****Campers Special**** Top your Bean and Grain Burger with hummus, sauteed onions, green pepper, tomato and mushrooms. Wrap it in a grilled flour tortilla and top it with melted mozzarella and cheddar cheese. Serve warm with lemon tahini dressing. Yum.

Lemon Tahini Dressing

1/2 cup sesame tahini

2 tablespoons extra virgin olive oil

juice of 1 lemon

1 clove mild garlic

2 teaspoons low sodium soy sauce or tamari (add more 1 tsp. at a time if mixture is not salty enough for your taste.)

Dash of Sriracha sauce or a pinch of cayenne

3/4 cup of water

Place first 6 ingredients (all except water) in a blender or food processor. Blend until smooth. Add water gradually until desired consistency is reached. Keeps fresh refrigerated for 7-10 days. This sauce is best if made ahead of time (an hour or so) in order to allow the flavors to blend.