Veggie Chili Recipe

Ingredients:

  • 1 tablespoon olive oil
  • 1/2 medium onion, chopped
  • 2 bay leaves
  • 1 teaspoon ground cumin
  • 2 tablespoons dried oregano
  • 1 tablespoon salt
  • 2 stalks celery, chopped
  • 2 green bell peppers, chopped
  • 3 cloves garlic, chopped
  • Optional – 2 (12 ounce) packages vegetarian burger crumbles
  • 3 (28 ounce) cans whole peeled tomatoes, crushed
  • 1/4 cup chili powder1 tablespoon ground black pepper
  • 1 (15 ounce) can kidney beans, drained
  • 1 (15 ounce) can garbanzo beans, drained
  • 1 (15 ounce) can black beans
  • 1 (15 ounce) can whole kernel corn – Can used can or frozen
  • Additional toppings: sour cream, scallions, cheddar cheese

Directions:

Prep Time:  15 m

Cook:  1 h

Ready In  1 h 15 m
Heat the olive oil in a large pot over medium heat. Stir in the onion, and season with bay leaves, cumin, oregano, and salt. Cook and stir until onion is tender, then mix in the celery, green bell peppers, jalapeno peppers, garlic, and green chile peppers. When vegetables are heated through, mix in the vegetarian burger crumbles. Reduce heat to low, cover pot, and simmer 5 minutes.
Mix the tomatoes into the pot. Season chili with chili powder and pepper. Stir in the kidney beans, garbanzo beans, and black beans. Bring to a boil, reduce heat to low, and simmer 45 minutes. Stir in the corn, and continue cooking 5 minutes before serving.

Try These Safely Flavored or Sweetened Waters

Add flavor without excess calories and sugar or potentially dangerous additives

• May 30, 2014
Posted in Sugar in Food.

 

Looking for flavor in your water? If a fresh squeeze of lemon or lime isn’t handy, some brands offer natural flavors and/or safe sweeteners like stevia or erythritol, or just a little sugar.

 

Act now to download your FREE copy of Sugar in Food: How Much Sugar Should You Eat? without cost or obligation.

 

Carbonated. Stores are stocked with unsweetened, naturally flavored carbonated waters like Dasani Sparkling and LaCroix. For diet-soda-like sweetness, R.W. Knudsen Spritzer Zero Calorie uses erythritol and rebiana (stevia), while Something Natural Sparkling Water (30 calories in an 11 oz. bottle) contains stevia and about 1 ½ teaspoons of sugar.

Non-carbonated. Looking for flavor but no sweetness? Take a Hint—Hint water, that is. If you like exotic flavors like Ginger Lemon Peel or Lemongrass Mint Vanilla, try Ayala’s Herbal Water. (Hint and Ayala also make carbonated waters.)

Drops. Like MiO, most brands use artificial food dyes and the questionable artificial sweeteners acesulfame potassium and/or sucralose. Two that don’t: SweetLeaf Sweet Drops Water Enhancer (stevia) and Skinnygirl Water Enhancer (stevia plus 5 calories’ worth of sugar in a half-teaspoon squeeze). Both add a subtle sweetness to the water.

Powders. True Citrus’s line of citrus-flavored sweetened and unsweetened powders delivers no more than 10 calories per packet. We liked the refreshingly tart True Lemon Original Lemonade (stevia and about half a teaspoon of sugar). Crystal Light’s Pure line of flavored powders (30 calories per packet) also uses rebiana and about 1 ½ teaspoons of sugar.

 

Study shows twice as likely to lose weight by meeting with Dietitian-Nutritionist

Two year study published in Managed Care, January 2013 with 1,400 participants with either receiving nutritional counseling or dieting on their own.  Participants who met with dietitians were two times as likely to lose weight and increase exercise than no nutritional counseling.

 

Bottom line:  Make biggest impact with your weight loss efforts by working with a Registered Dietitian/Nutritionist.  Skip the misinformation and inappropriate dieting techniques and obtain guidance by an educated professional.

 

Managed Care Article, 2013

Mercury in Fish

Fish is great source of omega-3 fatty acid which has been shown to promote brain development.  This article published in the New York Times entitled, “Sorting Out the Risks of Fish” discusses overall health benefits of fish outweigh the risk of low-moderate mercury containing fish.  Check out the link on comprehensive mercury list, has a chart that shows which fish are highest to least mercury content.   Choose fish from the low-moderate columns to get best source of omega-3’s with least amount of mercury.

 

NY Times Article on Mercury in Fish

 

Comprehensive list of mercury content of fish

 

Chia Seed Apple Pie Pudding Recipe

It’s hard to find another nutrient-packed food with fiber, omega-3’s, and is low in calories.  Chia Seeds, yes as in, 80’s Chia Pet.  These tiny seeds are packed with nutritious fiber and can be used to create a variety of pudding-like foods.  Can be mixed with Almond milk (as in recipe below) to make a raw, great tasting, and vegan/gluten-free pudding that non-vegans  will also love.  Low in carbohydrates, 1 Tbsp has 7 grams carb (mostly complex),  5 grams fiber, 70 calories, and 4 grams fiber (mostly omega-3).

 

Modification for diabetes or blood sugar issues –  use 1 date as a natural sweetener (recipe calls for 4-5).  Each date has 66 calories, 16 grams carbohydrate, 1.6 grams fiber and 167 mg of potassium.

 

 

Recipe from Jennifer Vagios

Serves: 1 (make more, trust me)

Time: 10 minutes (if pre-soaked chia pudding) otherwise 40 mins-overnight.

Equipment:

Food Processor

Ingredients:

For the chia pudding:

  • 2 tablespoons chia seeds (black variety is nutritionally superior)
  • 3/4 cup almond milk

For the Apple Pie Bit:

  • 1 green apple (I think I’ll use 1.5 apples next time)
  • 1/2 cup walnuts (or other nut)
  • 4-5 dried medjool dates (pit removed)
  • 1 teaspoon apple pie spice (make your own: 4 teaspoons ground cinnamon, 2 teaspoons ground nutmeg + 1 teaspoon ground cardamom-yields 2 tablespoons).

Assembly:

1. Make the pudding by combining the chia seeds and almond milk. Place in a mason jar or other cute container you can seal. Refrigerate while you make the pie mix.

2. Place all other ingredients in the food processor and pulse. Be careful not to over mix. It will become paste like..and that’s okay, but I prefer a little chunkiness.

3. Pause for a moment and appreciate the fact that your kitchen will now smell like apple pie. It’s pleasant to notice the little things now isn’t it? (there’s the yoga teacher in me telling you to PAUSE & BREATHE).

4. Combine 1/2 a cup of the apple pie filling with the chia pudding, stir well and place back in the refrigerator. Let the flavors merge and get cozy with one another for 20 minutes up to an hour or even overnight.

You’ll want to make a double batch. Trust me.

 

Make it more Awesome: (Yes, you can).

 

  • The leftover Apple Pie filling can be used as a dip, added to your oats, or smeared on some toast. Endless possibilities here. Make a smoothie!
  • Use other nuts, I think I’ll pre-toast some almonds next time.
  • Use other liquids like coconut milk, cashew or even hemp milk.
  • Breakfast in a pinch! Make this at night and have it ready to grab in the morning.

 

Heidi’s Kale

We know kale is a superfood and we need to eat more but are not sure how to make it taste good, too.  Kale is loaded with potassium, vitamin C, and vitamin A.  One cup raw kale has just 33 calories and 7 grams of carbohydrate which is similar to 1/2 apple.

I call this raw kale salad, Heidi’s kale, because I had it at my friend Heidi’s house and loved it.  Since then, my dinner guests are always impressed at how good kale can taste.  You can make this recipe healthier by using pumpkin seeds, chickpeas and apples or more decadent by adding goat cheese and cranberries.  Since there is no cooking, the nutrients stay more intact.

1 or 2 bunches of kale. Massage with olive oil for 2-3 minutes. Set aside for a few hours.

Add:

  • cranberries
  • Pumpkin seeds
  • Apples
  • Goat cheese

Dressing:

  • Lemon, 1/2 squeezed
  • olive oil, 3 Tbsp
  • honey, optional 1 Tbsp
  • Salt and pepper to taste

You can also add lots of veggies like cucumber, olives, chick peas, beets, avocado, carrots; basically whatever I have lying around. It always tastes good if the kale is softened.

 

 

 

Marcia’s Chili con Carne

This is a great recipe, easy to make and can be made ahead of time.  Recipe can easily be adjusted to accommodate vegetarian or vegan diets.

 

 

1 onion, peeled and chopped

1 lb. ground beef/turkey or 10 oz tofu

1 – 15 oz can chopped tomatoes

2 Tbsp. chili powder

2 cloves garlic

1 cup chopped carrots

1/4 – 1/2 tsp. salt

1 tsp. sugar

1 can red kidney beans

1 can Cannellini beans

1 can corn (no juice)

 

Directions

1.  Cook onions in oil until tender/golden.  Add carrots cook additional 5 min.

2.  Add ground beef/turkey or tofu and cook until brown.

3.  Add minced garlic

4.  Add can of tomatoes with 1/2 can boiling water

5.  In a little cup, mix chili powder, salt and sugar with cold water to create a paste.  Add to meat.

6.  Cover and simmer for 1 hour.  Check regularly that it is not losing too much liquid.  Can easily burn on bottom.

7.  Uncover and add beans and corn.

8.  Cook for 1/2 hour longer.

 

Notes:

Best when left over night.

Serve with sour cream and grated cheddar cheese.

Cedar Planked Salmon

Ingredients

  • 3 (12 inch) untreated cedar planks
  • 1/3 cup vegetable oil
  • 1 1/2 tablespoons rice vinegar
  • 1 teaspoon sesame oil
  • 1/3 cup soy sauce
  • 1/4 cup chopped green onions
  • 1 tablespoon grated fresh ginger root
  • 1 teaspoon minced garlic
  • 2 (2 pound) salmon fillets, skin removed

Directions

  1. Soak the cedar planks for at least 1 hour in warm water. Soak longer if you have time.
  2. In a shallow dish, stir together the vegetable oil, rice vinegar, sesame oil, soy sauce, green onions, ginger, and garlic. Place the salmon fillets in the marinade and turn to coat. Cover and marinate for at least 15 minutes, or up to one hour.
  3. Preheat an outdoor grill for medium heat. Place the planks on the grate. The boards are ready when they start to smoke and crackle just a little.  This recipe can be done in an oven by placing cedar planks on cookie sheet and bake at 350 degrees fahrenheit for 20 minutes.
  4. Place the salmon fillets onto the planks and discard the marinade. Cover, and grill for about 20 minutes. Fish is done when you can flake it with a fork. It will continue to cook after you remove it from the grill.

 

4 Bean Soup Recipes

Here are some great high-fiber, low calorie soup recipes that are easy to prepare. Each recipe contains mostly vegetables, beans, and herbs with little oil or parmesan cheese for flavor. They are filling and are a great substitute for green salads in the winter. You can make a large amount and keep separated into portions to grab and heat up for a quick healthy meal.

Three Bean Minestrone

4 tablespoons extra-virgin olive oil
1 large white onion, peeled and diced
2 medium carrots, peeled and diced
2 celery stalks, diced
1 cup cooked (or canned, drained and rinsed) pinto beans
1 cup cooked (or canned, drained and rinsed) white kidney beans, cannelloni or Great Northern beans
1 cup cooked (or canned, drained and rinsed) light or dark red kidney beans
8 cups water or broth
rind from a small piece of Parmigiano-Reggiano (optional)
2 zucchini, diced
2 medium red tomatoes, diced
4 cups baby spinach
1 teaspoon black pepper
6 teaspoons extra-virgin olive oil for drizzling
optional – 6 tablespoons Parmigiano-Reggiano freshly grated

In a large stock pot over low heat, combine the olive oil and onions. Sweat the onions until wilted and soft, about 10 minutes. Add carrots and cook 3 minutes. Add celery, beans, water and Parmigiano-Reggioano rind and cook for about 20 minutes.

Add diced zucchini and cook for another 20 minutes. Add tomatoes and their juices, cover and cook at a low simmer for at least 30 more minutes.

Add spinach, season with kosher salt and black pepper, and cook 2 to 3 minutes longer.

Serve with a drizzle of extra-virgin olive oil and grated Parmigiano-Reggiano cheese. Serves 6.

Nutritional Info for 1 1/2 cups serving size
Calories: 280, Total fat: 16 g, Carb: 28gm, Fiber 10g, Protein 12 gm

Afternoon Bean and Turkey Soup
I found this recipe at www.BeanInstitute.com/recipes

1 or 2 turkey carcasses
½ cup dry light red kidney beans
½ cup small red beans
2 small or l large onion, chopped
1 – 2 cups peeled and sliced carrots
¼ green or sweet red pepper
4 stalks of celery and heart, including any leaves that are fresh and green
1 – ½ teaspoons dry thyme
1 teaspoon ground turmeric
1 teaspoon season salt
2 teaspoons salt
1 tablespoon dry parsley or ½ cup fresh
½ cup brown rice or whole grain
PREPARATION:
1 p.m. — Put 1 or 2 turkey carcasses in a large stockpot.
Cover with water. Simmer for 1 – 2 hours.
3 p.m. — Sort and rinse beans. Add beans to the pot. Simmer.
4 p.m. — Remove turkey from the pot to a platter. Cool. Add vegetables, herbs and spices. Simmer. Pull bones apart and remove meat and skin. Cut meat into small pieces. Stir the mixture to check for bones and gristle. Remove and discard all bones and gristle. Return meat to pot.
5 p.m. — Rinse brown rice in a sieve and add to the soup. Simmer.
6 p.m. — Serve with crackers or whole wheat bread, glass of milk and fruit dessert.
Refrigerate or freeze and label any leftovers for future use.
If you need to start later, combine steps. Two hours is the minimum cooking time to make a good broth, cook the meat off the bones and tenderize the beans. Brown rice needs 45 minutes to cook. Add or substitute the vegetables and seasoning your family prefers or you have available.
4 p.m. — Put everything but the rice in the pot. Use high heat, stir and tend the pot until it simmers. It will take 20 to 30 minutes. Adjust the heat to maintain a simmer.
5 p.m. — Add the brown rice.
5:45 p.m. remove the carcass. Return the meat to the soup and serve.

Nutrient information for 1 1/2 cups serving size: 144 calories, 7 g protein, 28 g carbohydrates,
7 g fiber

Kale and White Bean Soup
kale-white-bean-soup-46
Created by Chef Ann Cooper. Featured at the 2013 Beans For A Better Life seminar in Dallas, Texas.

Ingredients:
1½ cups onion, diced
1½ tbsp extra virgin olive oil
½ tsp garlic, minced
½ lb. (dry weight) cannellini beans, cooked (roughly 2½ cups cooked)
4 cups vegetable stock (plus a bit more to adjust liquid to your personal taste)
1 bay leaf
½ tsp fresh rosemary, roughly chopped
1 tsp kosher salt
1/8 tsp freshly ground black pepper
2 cups carrots, medium dice
7 cups kale, chopped
3/4 cup parmesan cheese, grated

Makes 8 servings.

Preparation:
kale-white-bean-soup-1
Sauté onions in oil for 5 minutes or until soft. Add garlic and cook for an additional minute.
Add cooked beans, stock, salt, pepper, bay leaf, and rosemary and simmer for 10 minutes.
Add carrots and cook another 5 minutes.
Add kale and cook about 12 minutes or until kale is tender. Add more vegetable stock if your soup needs more liquid, and warm through.
Check seasoning, adjust as needed, and serve sprinkled with grated parmesan cheese.

Nutritional Info for 1 1/2 cups serving size
Calories 171, Total fat 5.1g, Carb 20gm, Fiber 5.5g, Protein 10gm

– See more at: http://beaninstitute.com/kale-and-white-bean-soup/#sthash.HyBPQ7S6.dpuf

Lentil Soup

**Can use less oil to lower calorie content.**

1 onion, chopped
1/4 cup olive oil
2 carrots, diced
2 stalks celery, chopped
2 cloves garlic, minced
1 teaspoon dried oregano
1 bay leaf
1 teaspoon dried basil
1 (14.5 ounce) can crushed tomatoes
2 cups dry French lentils
8 cups water
1/2 cup spinach, rinsed and thinly sliced
2 tablespoons vinegar
salt to taste
ground black pepper to taste

Makes 6 servings

Directions

In a large soup pot, heat oil over medium heat. Add onions, carrots, and celery; cook and stir until onion is tender. Stir in garlic, bay leaf, oregano, and basil; cook for 2 minutes.

Stir in lentils, and add water and tomatoes. Bring to a boil. Reduce heat, and simmer for at least 1 hour. When ready to serve stir in spinach, and cook until it wilts. Stir in vinegar, and season to taste with salt and pepper, and more vinegar if desired.

Nutritional Info for 1 1/2 cups serving size
Calories 340, Total fat 10g, Carb 44gm, Fiber 21g, Protein 17gm