Spicy Bean and Veggie Chili (crock pot) (0 Comments)

Published on February 1st, 2014 in Food and Wellness Blog

 

This is a vegetarian style dish that i had created and modified from an older recipe in the past, my chicken chili recipe. It’s a power packed plate of goodness that has lovely layers of flavor, texture and quite velvety. I make chili quite frequently on a regular basis, especially in the cold winter months. What i enjoy most about chili is it’s versatility in ingredients, flavors and textures. The sky is the limit. I Love the way it warms up your soul as well as a wonderful meal to share with family and friends.

 

Soups and chili are a lower energy density food in which helps you feel satisfied with less calories consumed. The various combinations of these ingredients provides a wonderful source of fiber, protein, iron, folic acids, flavonoids, antioxidants, vitamin C and healthy lycopene. It will increase your energy, vitality and promote a healthy immune system while keeping you satisfied at the same time.

 

 

SERVES: 6

 

INGREDIENTS:

2 tbsp olive oil

1 onion, quartered

2 garlic cloves, peeled and minced

2 organic carrots, chopped

1 red chili pepper, cleaned and minced

2 celery stalks, chopped

1 28 ounce can organic crushed tomatoes

1 cup organic black beans, rinsed and drained

1 cup garbanzo beans, rinsed and drained

3-5  baby potatoes, skins on and quartered

1 tbsp Mexican chili powder

1 tbsp dark cocoa powder

1 tsp ground cumin

1/8 tsp ground cayenne

3 cups organic vegetable broth, low sodium

1-2 cups filtered water

sea salt, to taste

black pepper, to taste

1/4 cup Greek plain yogurt

 

INSTRUCTIONS:

In a large saucepan, sweat the onions in the olive oil until soft and translucent. Add the garlic, keep stirring, and cook until fragrant; about 2-3 minutes. Add the carrots, celery and chili pepper; let cook about 3-5 minutes.

Remove from the stove and transfer to the crock pot.

Add the remainder of the ingredients and stir well. Set the slow cooker on low for 6-8 hours.

When ready to serve, place in decorative bowls and garnish with fresh herbs of your choice and a dollop of Greek yogurt.

 

 

NUTRITIONAL VALUE: Calories 324; Total Fat 7.6g; Sodium 289mg; Total Carbohydrates 52, Dietary Fiber 13g; Sugars 7g; Protein 15.2g; vitamin A 17%; calcium 10%; vitamin C 18% and iron 32%. This dish is low in saturated fat, no cholesterol, high in fiber and manganese, very high in vitamin B6.

Shrimp and Mushroom in a light cream sauce over pasta (0 Comments)

Published on February 1st, 2014 in Food and Wellness Blog

 

A healthy twist on a simple pasta dish. I’m always looking to shake things up in the kitchen by experimenting with ingredients of various textures and flavors. I tend to make this dish quite often and wanted to re-create it while not going overboard. I’ve decided to utilize an item i use often and adore – the lovely Greek yogurt. I knew it would give a positive result in what i was looking for to mimic the texture of added creaminess without adding the bad fats or excessive calories. This ingredient enhanced the flavors as well as the rich velvety creaminess that i enjoy. This totally hit the spot! Mmmmm!!

 

Yogurt the simple super food. Greek yogurt is more than just a grab-n-go snack when you have a very productive day ahead, or very little time and you tummy starts to rumble. This item is loaded with good for you protein ( this yogurt doubles the protein than regular types), a tasty source of calcium ( promotes bone, teeth, heart and better nerve function), it’s indulgent and so versatile. A wonderful item to incorporate into your homemade salad dressing, baked goods, smoothies, and so much more. The more often you can utilize fresh healthy food in your meals, the healthier you feel from the inside out. Give yogurt a try.

 

 

SERVES: 2-4

 

INGREDIENTS:

1 pound of preferred pasta

2 tbsp organic unsalted butter

1 tbsp olive oil

1-2 cups shrimp, fresh or frozen

8 ounces mushrooms, sliced

2 garlic cloves, peeled and minced

1/2 cup half and half

2 tbsp Greek plain yogurt

1/2 tsp parsley, dried or fresh

sea salt, to taste

black pepper, to taste

 

INSTRUCTIONS:

Bring a heavy bottom pot to a boil with a pinch of salt. Add the pasta; let cook on recommended cooking time. Drain and rinse under cold water. Set aside.

In a large saucepan, on medium heat, melt the butter and add the mushrooms; let cook for 2-3 minutes, or until soft. Add the garlic; let cook for 2-3 minutes until fragrant. Stirring often. Don’t let it burn. Keep a good eye on it. Remove from the stove and set aside.

In another saucepan, saute the shrimp in olive oil and pinch of salt; let cook a few minutes on each side.

Remove shrimp from the saucepan and combine with the mushroom mixture.

Bring to a low medium heat. Add the cream; stir to combine. Then, add the yogurt; stir well. Keep an eye on it. Let cook for about 3-4 minutes, or until it thickens slightly.

Remove from heat. Place cooked pasta on serving plates and top with the shrimp and mushroom cream sauce. Garnish with Parmesan cheese and fresh herbs. Serve. Enjoy.

 

 

NUTRITIONAL VALUE: Calories 570; Total Fat 12g; Cholesterol 128mg; Sodium 279; total Carbohydrates 70; Dietary Fiber 8.6g; Sugars 2g; Protein 30g; vitamin A6%; calcium 12%; vitamin C 4% and iron 40%. This dish is high in niacin, phosphorus, selenium and very high in vitamin B6.