Kidney Bean and Butternut Squash Stew

I made this, kind of by accident, tonight for dinner and it was a big hit, so I thought I'd better write it all down while I remembered what I did. It is high in fibre and protein and full of nutrients but low in calories. You can top it with a teaspoon of grated parmesan cheese and soak up the juices with some fresh bread if you wish. We just added some quinoa to the bottom of our bowls, since I already had a batch in the fridge. Delicious!

Ingredients:

-2 tbsp olive oil
-1/2 a medium sweet onion, peeled and chopped
-1 inch square of fresh ginger, minced
-2 garlic cloves, minced
-1/2 large sweet red bell pepper, chopped
-1 small butternut squash, peeled and chopped into bite-sized pieces
-2 large carrots, peeled and chopped
-1/2 cup low sodium, non-fat chicken or vegetable broth
-1 can (28 oz) San Marzano tomatoes, with juices (chop the tomatoes with kitchen shears)
-1 can (19 oz) small red kidney beans, rinsed and drained
-a few dashes of hot picante sauce (optional--jalapeno, habanero)
-1/2 tsp salt
-1 tsp freshly ground black pepper
-1/4 cup chopped parsley
-1/4 cup dried basil

Directions:

1. Heat olive oil in heavy-bottomed, large sauce pan, over medium heat. Saute onions and peppers until soft. Add garlic and ginger and saute for one minute. Add butternut squash and carrots and saute until lightly browned.
2. Stir in broth and scrape bits from bottom of pan. Add tomatoes with sauce. Stir and reduce heat to medium low.
3. Stir in hot sauce, salt, pepper, parsley and basil. Reduce heat to low and simmer, partially covered, for about 30 minutes or until butternut squash is cooked through. Stir occasionally.
4. Lightly stir in kidney beans and continue to cook for another 10 minutes or so. Ladle into bowls and top with grated parmesan cheese (if using).
Makes about 6 servings.

No-Bake Honey Peanut Butter Cookies

These simple to make no bake cookies contain the great flavor combination of peanut butter and chocolate along with a little hint of sweetness from honey. The addition of oats adds a punch of fiber and plant protein that makes them very satisfying. 

Combine the following ingredients in a bowl: 2 ½ cup rolled oats, ⅓ cup natural peanut butter, 3 tbsp honey, ½ cup dark chocolate chips (or just chop up whatever you need from a Lindt 85% cocoa bar to make 1/2 cup) . Mix thoroughly and then use a mini muffin tin as the mold to form the cookies. Or, lay parchment paper on a cookie sheet and use an ice cream scoop to lay them out. Refrigerate to set. It makes about 16 - 125 calorie cookies -- so one is perfect:) Store in an air-tight container in the refrigerator. Enjoy!

Moroccan Style Vegetable Quinoa

First of all, I used quinoa in this recipe in place of the couscous, because it is something that I always have on hand. It worked great! Quinoa is an ancient grain that is also a complete protein; low in calories and high in iron and fibre. This is a vegan recipe, but if you want to add some stir fried chicken into the vegetable mix it works well. Just stir fry the chicken on its own in about a tbsp of olive oil about 10 minutes before the vegetable mixture is due to be ready. Stir it into the pot just before you stir in the spinach at the end.

Ingredients: 

-1 tbsp olive oil
-2 cloves garlic
-1/2 tsp grated fresh ginger
-1 small onion, sliced
-1 tsp turmeric
-1/2 tsp cinnamon
-1tbsp parsley flakes
-2 tbsp tomato paste
-1 cup vegetable or chicken broth/low fat/low sodium
-2 large carrots, halved lengthwise and cut into 1/2 inch chunks

-1 can (19 oz) chickpeas, rinsed and drained
-1 head of broccoli florets and stems, peeled and chopped
-1/2 cup pitted prunes/halved
-dash of salt and freshly ground pepper
-quinoa made separately as per package instructions (enough to make 2 cups)
-4 cups fresh baby spinach
-1 tbsp lemon juice
-3 tbsps chopped almonds (I put these through the food processor)
-3 chicken breasts, if using, sliced into bite sized pieces and stir fried separately in a tbsp of olive oil, salt and pepper to taste
-hot sauce (optional) 

Directions:

In large heavy-bottomed saucepan, heat oil over medium heat; cook garlic and ginger, stirring, until fragrant, about 1 minute. Add onion, coriander, turmeric and cinnamon; cook, stirring often, until onion is softened, about 5 minutes. Stir in tomato paste; cook for 1 minute.

Add broth and carrots; bring to boil. Reduce heat, cover and simmer until carrots are softened, about 15 minutes.

Cook quinoa as per package instructions; fluff with a fork. 

Stir in brocolli, chickpeas, prunes, salt and pepper; bring to boil. Reduce heat, cover and simmer, stirring occasionally, until brocolli is tender, about 10 minutes. Stir in cooked chicken cubes & parsley.
 
Stir spinach and lemon juice into vegetable mixture; cook just until spinach is wilted. Serve over quinoa; sprinkle with almonds.
Have some hot sauce on the side for anyone who wants some extra heat!

Light Panettone

Panettone is sweet fruit bread that is traditional at Christmas time in Italian homes. By reducing the egg yolks, adding low fat yogurt and omitting the butter, the calories can be reduced quite a bit. The traditional version has about 300 calories per slice. This one has about 160 calories per slice. Enjoy!

Ingredients:

-1 (.25 ounce) package active dry yeast
-1 cup warm water/110F

-1/4 cup white sugar
-2 eggs
-1/2 cup nonfat plain yogurt
-1 tsp vanilla extract
-1 tbsp grated lemon or orange zest
-1/4 tsp salt
-4 cups unbleached all purpose flour
-1/4 cup dried currants or cranberries (or more)
-1/4 cup of raisins or chopped dried dates (or more)
-1 tbsp confectioners sugar
-1 tbsp melted butter (this is optional and would be used to brush on top before baking---but it adds calories)

Directions:

1.

1. In a medium bowl, combine yeast, water and sugar. Cover and let stand 10 minutes, or until foamy. Add eggs, yogurt, vanilla, lemon zest, and salt. Mix well. Stir in flour 1/2 cup at a time until dough forms into a manageable ball. Turn out onto a lightly floured surface and knead for 5 to 10 minutes, adding flour as necessary, until dough is soft and pliable, but not sticky. (May need up to 5 cups flour.) Place dough in a large, lightly pan-sprayed bowl, cover, and let rise in a warm place until doubled, about 1 hour.
2. Preheat oven to 350 degrees F (175 degrees C) and spray a round 8-inch cake pan with non-stick spray. In a small bowl, toss dried fruit with confectioners' sugar. Punch down dough in bowl, transfer to floured surface, and knead in the fruit.
3. Form dough into a ball, place in prepared cake pan, cover loosely with dish towel, and let rise 30 minutes. (Loaf will rise above the pan sides.) Brush with melted butter, if desired. Bake for 45 minutes, or until loaf is golden brown and a toothpick inserted in the center comes out clean. Makes 10 wedges.

Slow Cooker Turkey Stuffing

I decided to do the stuffing in the slow cooker this Christmas! It is cooking as I type, so I will see how it turns out. This recipe serves four people but can easily be doubled or quadrupled (I have a 4 quart slow cooker, so you would obviously need a bigger one for a bigger batch of stuffing). Cook on high for about 4 hours---seems easy enough, so hopefully it all turns out well!

Ingredients:

-4 slices of whole grain bread, cubed
-1 apple, peeled and chopped into small pieces
-1 small sweet onion, peeled and chopped into small pieces
-1 cup walnuts, chopped
-1/8 cup butter, sliced up
-1/8 cup olive oil
-1/4 cup grated parmesan cheese
-2 tsp salt
-2 tsp freshly ground black pepper
-1 tsp dried thyme
-1 tsp dried oregano
-1 tsp dried basil
-1 tsp dried parsley

Directions:

Place everything in the slow-cooker. Stir to mix well. Cover and cook on high for about 4 hours. If it needs it, remove the lid and allow to cook uncovered for the last half hour.

Slow-Cooker Beef and Carrot Ragu

We don't usually eat red meat, but once a year we get a bit of a craving! This is a simple slow-cooker recipe that makes a complete meal on its own, but you can also use it as a topping over cooked quinoa, rice, or pasta. You can use fairly cheap cuts of meat (which usually means a lot less fat) because of the long slow cook that tenderizes the beef. I made this in a 4 quart slow-cooker, so that the slow-cooker between 1/2 and 3/4 full. Keep that in mind and add in more of the ingredients if you are using a larger slow-cooker. 

Ingredients:
 -1 lb stewing beef, cubed. 
- salt and freshly ground black pepper to taste
-6 garlic cloves, peeled and minced (or 3 tsp garlic powder)
-4 medium carrots, trimmed and chopped into large chunks
-4 large tomatoes (preferably Italian Roma), chopped
-small can tomato paste
-1 tsp each of dried basil and oregano
-1/4 cup low fat, low sodium beef broth
-1/4 cup dry red wine

Directions:

1. Place beef in bottom of slow-cooker. Sprinkle with salt and pepper. Top with minced garlic or garlic powder. Top with carrots and tomatoes. Top with basil and oregano. Whisk together tomato paste, broth and wine. Pour over meat and vegetables. Cook on high for 3 to 4 hours OR on low for 6 to 8 hours (this is what I did and the meat was very tender). Stir well in last 1/2 hour of cooking.

 

Pumpkin Seed Flax Seed Granola

Another great granola version---sprinkle it over fruit and yogurt or take a small portion with you in a little sandwich sac to have as a mid-afternoon pick-me-up. Delicious!

Ingredients:

3/4 cup of quinoa, uncooked (rinsed and drained--some quinoa comes already rinsed)
1/2 cup of pumpkin seeds (unsalted)
1/2 cup of almonds (put through food processor and processed to small chunks)
1/4 cup ground flax seeds
1/4 cup liquid honey
2 tbsp toasted sesame oil
1 tsp ground cinnamon
dash of salt (to taste)
3/4 cup dried cranberries or chopped pitted, dried dates (or a mixture of both)

Directions:

1. Preheat oven to 350 degrees F. In a large bowl combine quinoa, pumpkin seed, almonds, and flax seed. In a small microwave-safe bowl heat honey for 20 seconds. Stir in oil, cinnamon, and salt. Pour honey mixture over quinoa mixture; toss to coat. Spread on a lightly oiled baking sheet.

2. Bake, uncovered, 20 minutes or until golden, stirring twice. Stir in dried fruit. Cool in the pan. Transfer to an airtight container to store. Store up to 2 weeks in the refrigerator.