Archive | Recipes

Bean and Veggie Chili with Quinoa

Baby it’s cold outside….or so the Arizona weatherman said this morning when he announced “it’s a chilly one today.” The high was 67 degrees! Good one dude.  However, in honor of today’s big chill, I decided to make some chili. Pretty much every time I make chili, it’s a different concoction. I have been on a meatless kick for the last couple of weeks so today’s chili consisted of veggies and a variety of beans. I just winged it and it came out amazing. I guess that’s the thing about chili…you can’t mess it up. If you mess up chili, you might as well just hang it up. There’s no hope for you ; )

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Taste testing of course

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Bean and Veggie Chili with Quinoa
 
Prep time
Cook time
Total time
 
www.deserthealthy.com:
Ingredients
  • 4 cups of chicken broth (I made homemade, but you can buy a good store-bought brand)
  • (1) 15oz. can of black beans, drained and rinsed
  • (1) 15 oz. can of kidney beans, drained and rinsed
  • (1) 15oz. can of northern beans, drained and rinsed
  • (1) 28oz. can of diced tomatoes in their juice
  • 4 cloves of garlic minced
  • 1 yellow onion diced
  • 1 poblano pepper de-seeded and diced finely (you can use a different pepper if you want it hotter such as a jalapeno)
  • 1 small butternut squash diced
  • 1 medium sweet potato diced
  • 1 cup of quinoa cooked and ready
  • 1 cup of frozen sweet corn
  • Splash of red wine
  • Spices- Chili powder, onion powder, garlic salt, cumin, S&P
  • Optional: goat cheese for garnish (you could also use a dollop of greek yogurt, avocado slices, or a different cheese if you prefer)
Instructions
  1. Heat dutch oven to medium low heat. Add onions and saute for 5 mins until onions are soft.
  2. Add garlic for a minute until fragrant. Then add squash, sweet potato and pepper. Cook for 5 more mins stirring occasionally.
  3. Pour chicken broth into chili and let it simmer for 10 mins.
  4. Meanwhile puree the diced tomatoes in a ninja bullet or small processor. Pour puree and the red wine into the chili.
  5. Stir everything and let it simmer on low heat for 30 mins. Stir occasionally.
  6. Add the spices to the chili. I usually spice it up until it tastes right, but it's whatever your preference is. I used 3 TBSP of chili power and 2 TBSP each of the onion powder and garlic salt. 1 TSP of cumin. As much S&P as you desire. Let it simmer another 10 mins.
  7. After chili is done simmering, add the quinoa and corn and stir. Let simmer another 5 mins.
  8. Do a taste check and see if it needs more of something like salt or chili powder. If it's good, you're done. Ladle into bowl and garnish with toppings.

 

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Beet Salad with Walnuts and Goat Cheese

I just started eating beets within the last year. I never really quite knew what they were or how to prepare them. I was confused, but now I can see clear…maybe that’s because in addition to the plethora of vitamins, minerals and nutrients (potassium, magnesium, fiber, phosphorus, iron; vitamins A, B & C; beta-carotene and folic acid), beets can help with mental health as well. Since I typically can’t remember if I showered or not on any given day, I plan on turning up the beets to help with my mental situation…

So far I have been simply roasting them, but if anyone has any other suggestions on how to eat beets, please leave me a comment below. SIDE NOTE: Apparently beets are nature’s Viagra…who knew? I also tossed some walnuts on this salad to add an extra punch of healthy…walnuts are high in omega-3’s and antioxidants, but are often overlooked in the world of nuts. We should all be eating more walnuts. I tossed the salad with a balsamic vinegar, sprinkle of goat cheese and BAM…so delicious.

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Beet Salad with Walnuts and Goat Cheese
 
Ingredients
Beets
  • 2 medium beets, peeled and diced into small cubes
  • 1 TBSP EVOO
  • S&P
Salad stuff
  • Favorite Greens (I used spinach)
  • Favorite Nuts (I used walnuts)
  • Goat or Feta (I used goat)
Instructions
  1. Preheat oven to 425 degrees. Line a baking sheet with parchment paper.
  2. Toss the beets, olive oil, and S&P in a bowl until beets are coated, and arrange pieces of beet on baking sheet so that they don't touch.
  3. Roast until the beets are tender, 10 to 20 minutes. A fork inserted into a beet cube should come out easily.
  4. Once the beets cool, toss with favorite greens, favorite nuts and goat or feta cheese. Add dressing.
Notes
Beets can stain your hands so wash up right after handling.

 

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Shrimp Stir-Fry with Kelp Noodles

What the kelp?! I just learned about the benefits of eating kelp after watching an IIN lecture a couple of weeks ago. Prior to that lecture, I would have never known that kelp noodles are rich in calcium, iron and Vitamin K. In addition, they are very low calorie compared to the brown rice, quinoa or noodles that I would typically add to my stir-fries. They are traditional to Asian cooking as they can absorb to sauces well. They have a spring like texture and really don’t taste like much until you jazz them up. They make a great alternative to any noodle dish. Just don’t go overboard with these guys as they have a high sodium content…many people with iodine deficiencies eat kelp to supplement.

You can basically make stir fry however your heart desires. I just made this recipe last week, but used tofu, less onion, more broccoli and added carrots. We felt like shrimp tonight…SO I used shrimp. You will notice in the pictures below, the amount of food implies that perhaps I have an extra husband or two, but it’s not true. I believe I should only have to cook once and eat twice or even three times from a meal so I almost always make enough for leftovers.

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Shrimp Stir-Fry with Kelp Noodles
 
www.deserthealthy.com:
Ingredients
  • 1 yellow onion diced medium
  • ½ leek chopped thin
  • 1 inch of grated ginger
  • 1 lb. of broccoli cut into small florets
  • 1 lb. of mushrooms - combo of shitake, cremini and oyster diced small
  • 1 head of bok choy diced small
  • 1 red bell pepper diced small
  • 4 cloves of garlic minced
  • 2 TBSP of sesame oil
  • ½ cup of teriyaki sauce (good store bought is fine)
  • ½ lb. of peeled and deveined shrimp - take tails off
  • 1 - 12oz. package of kelp noodles, rinsed and drained. It helps to cut the noodles with kitchen shears to help them from sticking together. (I used the brand, Sea Tangle)
Instructions
  1. Heat sesame oil in a large saute pan on medium heat. Add onions, bok choy, leeks and red bell pepper. Cook for 5-7 mins until they begin to soften. Stir often.
  2. Add the garlic and stir in. Cook for a minute before then adding the broccoli and mushrooms. Stir well and then cover with a lid so the broccoli steams and softens. Cook for 10 mins, stirring occasionally.
  3. Remove lid and add the shrimp. Stir and cook until shrimp is pink and firm, about 5 mins.
  4. Add the kelp noodles and stir thoroughly. Cook until noodles are softened, another 5 mins or so.
  5. Turn to low heat and add the grated ginger, teriyaki sauce and any additional seasonings you like such as S&P, red pepper flakes, etc. Stir well and cook a few more minutes until everything is married.
  6. Now eat it. *Thumbs up*
Notes
Feel free to add more teriyaki sauce or even a touch of low-sodium soy sauce if you want more flavor. Red pepper flakes boost the heat which I like.

Use any combo of mushrooms you want and go ahead and play around with the vegetables every time you make it. Use the whole leek if you want. I only used half because I am using the other half for another recipe tomorrow. Mix it up. It will be delicious regardless.

This stir fry is excellent with tofu and chicken would work too.

 

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Lentil Soup with Spicy Chicken Sausage

Yesterday was one of those lazy Sunday’s where it took effort to do anything, much less to actually leave the house. I almost sent the hubby to the store to grab some items for dinner when suddenly I had the infrequent urge to use items I already had. Hmmm, there’s an idea I should embrace more often. (I may or may not have a little addiction to grocery stores) Looking around my pantry and fridge, I managed to find enough ingredients to brainstorm a soup from scratch. It was so easy and delicious that I’m going to challenge myself to be more creative on a whim in the kitchen…even if I’m feeling lazy. I made this soup and had leftovers for lunch the next day. You won’t be disappointed. It’s got beans, lentils, veggies and sausage and will keep your belly warm and full. Not that my belly needs any warming up…it’s still in the low 90’s in Phoenix. In. October!!

 Lentil Sausage Soup

Lentil Soup with Spicy Chicken Sausage
 
Prep time
Cook time
Total time
 
Bean and Lentil Soup with Spicy Chicken Sausage
www.deserthealthy.com:
Serves: 6
Ingredients
  • EVOO - 2 TBSP
  • 1 yellow onion diced
  • 3 cloves of garlic minced
  • 32 oz. carton of chicken broth (low sodium preferably)
  • 1 - 15 oz. can of garbanzo beans rinsed
  • 1 - 15 oz. can of diced tomatoes with their juice
  • 2 large handfuls of kale torn into small pieces
  • 1 cup of french lentils rinsed
  • 3 spicy chicken sausages out of their casings
  • Red pepper flakes, S/P, garlic salt, onion powder, dried basil and dried parsley
Instructions
  1. In a large pot on medium heat, add the EVOO. Once the oil is hot, add the diced onions and cook for about 5 minutes until translucent.
  2. Add the garlic and let it cook for about a minute until it smells fragrant.
  3. Add the chicken sausages after you have cut them out of their casings. Break up the sausage with a wooden spoon and stir. Cook for appx 10 mins until chicken is cooked through.
  4. Turn the heat to low-medium and add the chicken broth, lentils and diced tomatoes. Simmer for 20 minutes with the lid on until the lentils are cooked. Stir occasionally.
  5. Turn the heat to low. Add the beans and kale. Stir until kale starts to look wilted.
  6. Add spices to taste. Let simmer another 5 mins before serving.
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