VEGETARIAN CHICK PEA, SQUASH AND LENTIL STEW

Squash, Chickpea & Red Lentil Stew

SUPER DUPER EASY AND DELICIOUS!

Ingredients

  • 1 can chickpeas**
  • 2 1/2 pounds kabocha squash or butternut squash, peeled, seeded and cut into 1-inch cubes (I used frozen organic butternut squash that was already cubed)
  • 20 baby carrots, cut into 1/2-inch pieces
  • 1 large onion, chopped
  • 1 cup red lentils
  • 2 cups vegetable broth
  • 2 tablespoons tomato paste
  • 1 t ground ginger
  • 1 1/2 teaspoons ground cumin
  • 1 teaspoon salt*
  • 1/4 teaspoon freshly ground pepper*
  • 1/4 cup lime juice
  • 1/2 cup chopped roasted unsalted peanuts
  • 1/4 cup packed fresh cilantro leaves, chopped (optional)

*You know my advice: Don’t add salt and pepper in cooking.  You can always add salt and pepper to taste when eating if needed.

**If you are highly sensitive to gluten you should drain and rinse the chickpeas well.

Preparation

  1. Place all ingredients except lime juice, peanuts and cilantro in slow cooker.
  2. Put on the lid and cook on LOW until the lentils have begun to break down, 5 to 6 1/2 hours.
  3. Stir in lime juice. Serve sprinkled with peanuts and cilantro if desired.

Nutrition

Per serving: 294 calories; 7 g fat (1 g sat, 3 g mono); 0 mg cholesterol; 48 g carbohydrates; 0 g added sugars; 14 g protein; 11 g fiber

Nutrition Bonus: Vitamin A (310% daily value), Vitamin C (50% dv), Folate (30% dv), Potassium (27% dv).

Carbohydrate Servings: 2 1/2

Exchanges: 2.5 starch, 1 vegetable, 1.5 lean meat

ADAPTED FROM: http://www.eatingwell.com/recipes/squash_chickpea_red_lentil_stew.html

SLOW COOKED BLACK BEAN AND MUSHROOM CHILI

Slow-Cooker Black Bean-Mushroom Chili

Ingredients

  • 2 cans black beans, drained and rinsed well
  • 2 medium onions, coarsely chopped
  • 1 can sliced mushrooms, not drained
  • 8 ounces tomatillos, husked, rinsed and coarsely chopped
  • 1/4 cup mustard seeds
  • 2 tablespoons chili powder
  • 1 1/2 teaspoons cumin seeds, or ground cumin
  • 2 cups mushroom broth, or vegetable broth
  • 1 6-ounce can tomato paste
  • 1-2 tablespoons minced canned chipotle peppers in adobo sauce, (I used Chili Pepper paste by Gourmet Gardens)
  • 1 1/4 cups grated Monterey Jack, or pepper Jack cheese
  • 1/2 cup reduced-fat sour cream
  • 1/2 cup chopped fresh cilantro or parsley
  • 2 limes, cut into wedges

Preparation

  1. Place beans, onions, mushrooms and tomatillos in slow cooker.  add spices and broth.  Stir in tomato paste and pepper sauce.
  2. Turn heat to LOW. Put the lid on and cook until the beans are creamy, 5 to 8 hours.
  3. Garnish each serving with cheese, a dollop of sour cream and a sprinkling of cilantro. Serve with lime wedges.

 

Nutrition

Per serving: 306 calories; 10 g fat (4 g sat, 2 g mono); 20 mg cholesterol; 40 g carbohydrates; 18 g protein; 13 g fiber

Nutrition Bonus: Fiber (52% daily value), Folate (47% dv), Iron (22% dv), Potassium (21% dv).

Carbohydrate Servings: 2

Exchanges: 2 starch, 2 1/2 vegetable, 1 medium-fat protein, 1 fat

Adapted from http://www.eatingwell.com/recipes/slow_cooker_black_bean_mushroom_chili.html

VEGETARIAN PINTO BEAN SLOPPY JOES

Vegetarian Pinto Bean Sloppy Joes

Ingredients

  • 2 medium carrots, sliced  (I used shredded carrots)
  • 1 large white onion, sliced thinly and cut into quarters
  • 4 cloves garlic, minced
  • 1 can pinto beans, drained and rinsed
  • 1 large red bell pepper, diced
  • 4 cups very thinly sliced green cabbage (I used shredded coleslaw mix)
  • 1 medium zucchini, cut into matchbook strips
  • 1 cup corn, fresh or frozen (thawed)
  • 1 cans Manwich Original Sloppy Joe Sauce*
  • 10 whole-wheat hamburger buns

*My mother used to make Sloppy Joe Sauce using 1 cans Campbells Chicken Gumbo soup with 1 T yellow mustard so you could also try that – no longer vegetarian though.

You can also make your own in a small mixing bowl:

1 8-ounce can no-salt-added tomato sauce
1/2 cup water
3 tablespoons chili powder
2 tablespoons balsamic vinegar
2 tablespoons reduced-sodium soy sauce or tamari
2 tablespoons tomato paste
3 tablespoons honey mustard
1 tablespoon brown sugar

THERE IS ALSO A SUBSTITUTE RECIPE ON LINE: http://www.food.com/recipe/manwich-original-sloppy-joe-sauce-copycat-457966

Preparation

  1. Coat a 6-quart slow cooker with cooking spray.
  2. Add all ingredients and cook on LOW 6-8 hours.
  3. Serve the mixture on buns.

CHICKPEA TACOS

DSC_0158

INGREDIENTS:

2-3 Cups Cooked Chickpeas

2 TBS Olive Oil

Juice of 1/2 Lemon

2 TSP Honey

2 TSP Soy Sauce

2 TSP Paprika

2 TSP Cumin

1 TSP Garlic Powder

1/4 TSP Cayenne Pepper

KALE:

3 CUPS Chopped Dinosaur Kale (Ribs removed)

1 TBS Olive Oil & 1 TBS Butter (YOU CAN ALSO STEAM IT IN A LITTLE VEGETABLE BROTH TO CUT FAT)

2 Garlic Cloves (Minced)

Salt and Pepper to taste (I WOULD NOT ADD EITHER)

Seasame Seeds

RED PEPPER SLAW:

1 Medium Red Bell Pepper (seeded and finely sliced)

Juice of 1 Lime

2 Tsp Honey

1 Tsp Apple Cider Vinegar

2 Tsp chopped cilantro

6-10 ground corn tacos  OR OTHER WHOLE GRAIN TORTILLA SHELL

Lime and cilantro for garnish

Queso fresco (optional)

DIRECTIONS:

1. Make the chickpeas first.  Heat the olive oil in a skillet over medium high heat and then add the chickpeas and cook for about 4 minutes until they start to turn brown.  Mix together the lemon juice, honey, and soy sauce in a small dish, and then add this to the chickpeas.  Stir it around and let it reduce for a couple minutes, and then add all of the spices.  Cook for a few minutes more and then remove from heat into a bowl covered with foil.

2. Rinse out this pan (I like to actively reduce the amount of clean-up time later. 😉 ) Heat the olive oil and butter over medium-high heat and add the garlic.  Cook for about 1 minute and then add the kale.  Cook for about 3 minutes stirring occasionally until the kale wilts down.  If you like crispier kale, like I do sometimes, turn up the heat. Throw in the sesame seeds and remove from heat.

3. In a bowl mix together the lime juice, honey, and apple cider vinegar and then toss in the red pepper and cilantro.  Toast the taco shells and assemble to your liking.  Top with some lime juice and queso fresco.

ORIGINALLY POSTED AT http://seedandsea.net/2015/07/29/spiced-chickpea-tacos/

APPLE SEASON RECIPE

PORK CHOPS AND APPLE STUFFING!  PERFECT FOR A COOL FALL DAY!

I MADE THIS IN THE CROCK POT AND IT WORKED REALLY WELL

PORK CHOPS AND APPLE STUFFING (1)

2# PORK LOIN CHOPS
1 SMALL ONION, CHOPPED
3 RIBS CELERY, CHOPPED
2 GRANNY SMITH APPLES, CHOPPED
1 3/4 CUPS CHICKEN BROTH
1 CAN CREAM OF CELERY SOUP
1/4 C DRY WHITE WINE (I DIDN’T HAVE ANY SO I SUBSTITUTED WITH CHICKEN BROTH)
6 C HERB-SEASONED STUFFING CUBES

PLACE THE CHOPPED ONION, CELERY AND APPLES IN THE BOTTOM OF THE CROCK POT. ADD CHOPS ON TOP. POUR IN BROTH AND SOUP AND COOK ON LOW 6-8 HOURS. IN THE LAST 30 MINUTES OF COOKING I TOOK OUT THE CHOPS AND SOME LIQUID AND ADDED THE STUFFING CUBES UNTIL MOISTENED. ADD THE CHOPS BACK INTO THE CROCK AND SAVE THE RESERVED LIQUID FOR SAUCE.

I SERVED WITH SOME FROZEN BROCCOLI FLORETTES.

DECEPTIVELY DELICIOUS COOKBOOK FOR KIDS

I THOUGHT THIS LOOKED LIKE A NEAT COOKBOOK ESPECIALLY FOR A DIETITIAN TO HAVE TO GIVE PARENTS A FEW IDEAS TO GET THEIR KIDS EATING HEALTHIER.

#1 New York Times Bestseller

Deceptively Delicious: Simple Secrets to Get
Your Kids Eating Good Food

As a mother of three, Jessica Seinfeld, like many busy parents, used to struggle to get her kids to eat right. In Deceptively Delicious: Simple Secrets to Get Your Kids Eating Good Food, she shares her solutions: easy, mouthwatering recipes that even the most overwhelmed families can make—stealthily packed with unseen veggies, puréed so kids will never suspect.

Deceptively Delicious has all of Jessica’s winning combinations, including cauliflower in macaroni and cheese, and spinach in brownies. She also shares tips on making healthy snacks and improving store-bought foods, as well as advice on creating a positive environment around the kitchen table. Deceptively Delicious is a godsend for all parents who want healthy kids, peaceful family meals, and to never again have to say, “Eat your vegetables!”

About the author: Jessica Seinfeld is a prominent philanthropist and activist. She is the bestselling author of Deceptively Delicious and the President and Founder of Baby Buggy, a non-profit organization dedicated to providing clothing and equipment to New York’s families in need. She is the wife of Jerry Seinfeld, with whom she has three children.

A portion of the proceeds goes to support Baby Buggy.

Buy now at http://www.doitdelicious.com/cookbooks/deceptively_delicious

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SPINACH, BLACK BEAN AND LENTIL SALAD

Black Bean and Chutney Rice Salad

INGREDIENTS

  • 1 (15 oz.) Can drained and rinsed Black beans
  • 1 Large seeded and chopped red bell pepper
  • 1 (9 oz.) Jar your favorite chutney
  • 1 c. Whole kernel corn (I used frozen)
  • 6 Sliced green onions
  • 3 tbsp. Fresh cilantro or parsley, chopped
  • 1/2 tsp. Ground cumin
  • 2 3/4 c. Water
  • 3/4 c. Uncooked long grain and wild rice
  • 1/2 c. Red lentils, dried
  • 1 1/2 c. Packed and shredded fresh spinach leaves

METHOD

Step 1

Combine bell pepper, beans, green onions, cumin, chutney, cilantro and corn in a bowl and stir gently.

Step 2

In a saucepan bring water to boil and stir in lentils and rice. Reduce to low temperature and cook uncovered until liquid is absorbed and the lentils are tender (20-25 minutes).

Step 3

Remove from heat and stir in the bean mixture. Cover and refrigerate, until chilled.

Step 4

Gently stir in spinach before serving.

SAUCY SAUSAGE STUFFED ZUCCHINI

JUST 4 INGREDIENTS – SUPER FAST AND EASY!

Sausage stuffed zucchini (1)

2 large zucchini (fresh from the garden)
1 pound hot Italian sausage
28 oz can petite diced tomatoes
1 cup shredded Italian blend cheese (or mozzarella)
I also added a Tbsp minced garlic (optional)

Cut zucchini in half lengthwise. Scoop flesh leaving 1/4 inch thick shell. Dice flesh if needed. Place in a large nonstick skillet and cook along with the sausage about 5-10 minutes. I used sausage links so I cut them up. Place mixture in a bowl with the tomatoes and stir. In the same skillet place zucchini halves face down. Add 2-4 Tbsp of juice from the sausage mixture. Cover and cook 2-3 minutes. Flip zucchini over; cover and cook 2-3 minutes. Zucchini should still be crisp. Place zucchini halves in 13 X 9 baking dish and fill with sausage mixture. Top with cheese. Bake at 350 F for 20-30 minutes or microwave on HIGH about 5 minutes.

CHICKEN FRAJITAS

Chicken-Fajitas-recipe

INGREDIENTS

  • 1 1/2 lbs. chicken, cut into strips
  • 2 tablespoons vegetable oil
  • 2 tablespoons lime juice
  • 1 garlic clove, minced
  • 1/2 teaspoon ground cumin
  • 1 teaspoon seasoned salt
  • 1/2 teaspoon chili powder
  • 1/4 teaspoon ground red pepper flakes
  • 1 large onion, sliced
  • 1 large green pepper, sliced
  • tortillas(whole grain)
  • garnishes sour cream, black olives, cheese, tomatoes

METHOD

Step 1

Cook the chicken in the oil for a few minutes then pour the chicken and the oil into the crockpot. (I usually skip this step – eliminate oil and just add my chicken into the crock pot. Saves time, fat, and energy! )Add the lime juices, garlic, cumin, salt, chili, and red pepper. Stir to coat and cook on low for 6 hours.

Step 2

During the last hour, add the onions and green peppers – stir to coat. Serve on warm tortillas with garnishes such as sour cream, black olives, cheese, tomatoes, etc.

TORTILLA AND RICOTTA LASAGNA

THIS RECIPE WAS FOR A PIE BUT THERE WAS TOO MUCH FILLING AND IT WOULD HAVE MADE A MESS IN  MY NEWLY CLEANED OVEN SO-O-O-O I MADE IT INTO LASAGNA!

Tottilla and Ricotta Pie (2)

24 oz jar (or homemade) salsa
15 oz can of black beans, drained and rinsed well
1 1/2 cups frozen corn (fresh is good too!)
15 oz ricotta cheese
16 oz frozen chopped spinach, thawed and drained (fresh is even better!)
8 oz shredded Italian blend cheese – divided
5 large Azteca tortilla shells (whole wheat shells would be healthier)

Lightly coat 13″ x 9″ baking pan with non-stick cooking spray. In large bowl, mix first 5 ingredients plus 1/2 of the Italian blend cheese. Place two and a half tortillas in bottom of pan slightly overlapping. Add layer of cheese mixture, another layer of tortillas and cheese mixture. Bake at 375 F for 20 minutes. Remove from oven and sprinkle the rest of the Italian blend cheese on top. Bake an additional 5 minutes.

This is such a quick and easy meatless meal and if you forget to thaw the spinach you can always nuke it slightly until it is easy to blend.

Serve with salsa and tortilla chips.  I also had fresh salad and corn on the cob!