Peanut Butter and Chickpea Stew
Posted on | December 2, 2011 | No Comments
(Damn but these just keep getting better and better.)
Another mommy-brained recipe. This one is yummers and has pretty much set up permanent residence in my fridge lately. Again, add or substitute whatever you want. This is a fairly healthy veggie version that I modified from a Weight Watchers recipe. So there.
Ingredients
- 1 large onion, chopped
- 1 green pepper, chopped
- 2 carrots, chopped or julienned if you’re a fancy nancy
- 1/2 a yam chopped the same way as the carrots
- 1 tsp olive oil or cooking spray
- 2 cloves of garlic
- 2 tbsp minced fresh ginger
- 1/2 tsp salt
- 1/2 tsp cayenne pepper
- 4-6 cups of vegetable broth (1 full carton works fine)
- 6 tbsp smooth, natural peanut butter
- 1 can chickpeas (1-2 cups)
- Up to 6 cups of spinach or other greens
- Splash of lime
Preparation
In a medium/large soup pot, heat the oil and saute the onions, pepper and carrots on medium until they just start to soften.
Add the salt, garlic and ginger, stir for a minute or two.
Add the stock, yams, chickpeas and cayenne. Bring to a mild simmer and cook until yams are soft.
Turn the heat to low and wait until the broth has stopped bubbling before adding the peanut butter (or it will separate.) Stir until incorporated.
Add the greens. When the greens have wilted, add the splash of lime and eat-er-up.
Thanks for the vote! It makes a big difference!
Om Nom Chicken Soup
Posted on | November 9, 2011 | No Comments
Here is a wonderful low fat chicken noodle (or rice, or quinoa, or nothing) soup recipe that is delicious!
The joke, however…
Ingredients
- 1 or 2 chicken breasts (frozen or thawed)
- 1 carton of chicken stock, or equivalent
- 2 bay leaves
- ½ onion, diced
- 1 celery stalk, diced
- 1 carrot, diced
- 1 tbsp olive oil
- handful of spaghetti, rice or quinoa
- roughly chopped spinach or iceberg lettuce
- salt & pepper to taste
Preparation
- Sauté onion, celery & carrot in olive oil in the soup pot until slightly soft. Remove from the pot and set aside.
- Put stock, chicken breast, bay leaves and some pepper in the pot. Bring to a boil and then turn down heat and simmer until chicken is cooked.
- When cooked through, remove chicken breast and set aside to cool down a bit.
- Add vegetables back into the pot for a little simmer.
- When the chicken is cool enough to handle, tear or dice and add back to the pot.
- Note: If you’d like to use rice or quinoa, add to the pot at the same time as the raw chicken, and wait until it’s cooked before adding the vegetables back.
- If you’d like to use noodles, break some spaghetti noodles (or pasta of choice) into the pot just after you remove the cooked chicken and cook for 8 minutes before adding the chicken and veggies back into the pot.
- Add spinach or lettuce at the last minute. Salt and pepper to taste and enjoy!
Download the recipe here!Every little vote helps!
Lentil Soup with Sausage
Posted on | October 7, 2011 | No Comments
Another Boiled Toast Recipe! Add or subtract whatever ingredients float your goat. Use veggie stock and leave out the sausage for a vegetarian option. I recommend using organic or home (butcher-home I mean) sausage for this recipe.
Ingredients
- Carton of chicken or vegetable stock
- 3/4 cup of dried lentils
- 1 onion, diced
- 1 carrot, diced
- 1 celery stock, diced
- 4 cloves of garlic, finely chopped
- 1 tbsp olive oil
- 1 ½ tsp herbs de provence
- ½ tsp turmeric
- 2 bay leaves
- handful of brown rice
- 1–3 sweet or spicy sausages (or leave out)
- salt & pepper to taste
Preparation
Rinse lentils and then throw them in a pot with rice and bay leaves. Simmer for 45 minutes.
Sauté vegetables in oil and set aside until the last 10 minutes of cooking.
Remove Bay Leaves. Add spices. Salt & pepper to taste.
SAUSAGE OPTIONS:
Option 1. Fry sausage whole and add to the pot at any point in the cooking process for flavour. Serve whole with soup.
Option 2. Squeeze the ground meat from the casing to make little meat balls and fry. Add to the soup at the same time as the vegetables.
PICKY TODDLER OPTION:
Remove a bowlful of soup before adding the vegetables, spices & sausage. My little one loves the plain lentil and broth combination.
Download the pdf here. Make notes on the sides to your taste to make it the best damn lentil soup ever!
Quick or Crock Turkey Chili
Posted on | September 22, 2011 | No Comments
This healthy, low fat chili recipe works well for whatever kind of day you’re having. Whether you’re in a rush and only have 20 minutes in the morning while the kid massacres the cheerios, or you’re just getting out the pot at 5pm, this recipe will work for you.
Ingredients
- 1 tbsp olive oil
- 1 onion, diced
- 1 bell pepper, diced (I like red, but whatever you have)
- 1/2 stick of celery diced
- 2 garlic cloves, minced
- ¾ pound ground turkey
- 2 tbsp chili powder
- 2 tsp ground cumin
- 1/2 tsp oregano
- 1/2 tsp ground coriander
- 1 14 ½-ounce can crushed tomatoes
- 1 8-ounce can tomato sauce, no salt added
- A can o’ black beans, rinsed and drained
- plain yogurt or sour cream
- fresh chopped cilantro (optional)
Quick (30 minutes)
Saute onion, celery, garlic, pepper in olive oil until soft.
Crumble turkey and cook until meat loses its pinkness.
Stir in chili, cumin, oregano, coriander.
Add tomatoes and tomato sauce.
Simmer for 10 minutes
Add beans and simmer for another 5-10 minutes.
Serve with yogurt, grated cheese and chopped cilantro.
Crock (4+ hours)
Throw everything except the last 3 ingredients into the crock pot. Stir. (Frozen turkey is fine)
Morning prep: Cook on low.
Afternoon prep: Cook on high until simmering, and turn to low.
Stir the beans in half an hour before serving.
Serve with yogurt, grated cheese and cilantro.
Delicious! A tasty, low fat chili and a great way to watch your weight.
Download the printable pdf here! Wheeee!
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Lean, Mean, Green Soup
Posted on | August 24, 2011 | 3 Comments
Whhhuuut? A healthy soup recipe?
In hot bbq season?
Yeah. That’s right. Get over it.
Ingredients
- 3–5 bunches of mixed greens (spinach, beet greens, chard, kale, mustard greens etc)
about 3–3½ cups when cooked
- 4–6 green onions, chopped
- 1 cup milk or milk alternative
- 1–2 tbsp maple syrup or rice syrup
- salt and pepper
- 1 vegetable bouillon cube
- 2–3 dashed powdered ginger or some fresh grated ginger
- plain yogurt or sour cream for garnish
Preparation
Wash greens carefully to remove grit.
Chop lightly (with stems on) and steam until tender.
Blend the cooked greens with remaining ingredients (except yogurt.)
Put in a soup pot and simmer for 20 minutes.
Serve with a dollop of plain yogurt and sour cream.
Ignore all skepticism. This soup just feels good!
Download the printable recipe here!
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