Pumpkin Smoothies

Mmm... smoothies. The Pumpkin Spice Bread will leave you with some extra canned pumpkin. This is a great way to use it.

1/2 cup canned pumpkin
3/4 cup milk or vanilla yogurt
1/4 tsp. cinnamon
1/8 tsp. nutmeg
2 tsp. brown sugar
4 ice cubes

Combine ingredients in blender and puree until smooth.

Pumpkin Spice Bread

I realize that I'm severely out of season with this one - but I bought the canned pumpkin last fall and never got around to making it. So here it is. I made this sometime last week and have been bringing it to work for my morning snack - healthier than cereal bars and much more filling. Pumpkin is also a great source of Vitamin A and beta-carotene.

Use canned pumpkin, not pumpkin pie mix in this recipe; the latter contains added sugar and more than twice the calories.

Serves 8 to 10
Prep time: 15 minutes
Cook time: 55 minutes

1 cup whole-wheat pastry flour
1 cup all-purpose flour
1 teaspoon baking powder
1⁄2 teaspoon baking soda
1 teaspoon ground cinnamon
1 teaspoon ground ginger
1⁄4 teaspoon ground nutmeg
1 pinch salt
1⁄4 cup molasses
1⁄2 cup light brown sugar
1 cup canned pumpkin
1 egg
1⁄2 cup nonfat yogurt
1⁄4 cup canola oil
2 tablespoons shelled pumpkin seeds

Preheat oven to 350°F. Lightly spritz a 9" x 5" loaf pan with vegetable-oil spray and set aside.

In a large mixing bowl, combine both flours, baking powder, baking soda, spices, and salt. In another mixing bowl, whisk together the molasses, brown sugar, pumpkin, egg, yogurt, and oil.

Add the wet ingredients to the dry and stir with a wooden spoon just to combine. Pour the batter into the prepared pan. Sprinkle the pumpkin seeds on top.

Bake for 50 to 55 minutes, until a toothpick inserted into the center of the bread comes out clean. Place pan on a wire rack to cool for 15 minutes before turning bread out of pan onto a rack to cool completely.

Nutrition score per serving

(one slice): 283 calories, 9 g fat (30% of calories), 1 g saturated fat, 44 g carbs, 6 g protein, 3 g fiber, 93 mg calcium, 3 mg iron, 176 mg sodium

Recipe notes: I used all whole-wheat flour so it would be healthier and it was a little grainy.

Beef Stew

Winter isn't over yet. Eat stew. It will make everything better.

This is a mostly simple recipe but it takes a while. I cut the time in about half or so, I'd say, and it still turned out wonderfully.

Pauline Werner's Beef Stew

Prep Time: 15 Minutes Cook Time: 2 Hours

Ready In: 2 Hours 15 Minutes Yields: 6 servings

"A classic, simple beef stew recipe made with potatoes and carrots that my grandmother developed and that is now being enjoyed by a fourth generation in my family. Delicious with salad and a crusty bread."

INGREDIENTS:

2 tablespoons vegetable oil 2 pounds lean beef, cut into 1- 1/2 inch cubes 2 tablespoons all-purpose flour 1 pinch salt 1 pinch ground black pepper 1 onion, diced

1 bay leaf 1 (8 ounce) can tomato sauce 2 potatoes, peeled and cut into large chunks 4 carrots, cut into large chunks 3 stalks celery, thickly sliced

DIRECTIONS:

1.	Heat the oil in a large pot over medium heat. Place the meat in a bowl, sprinkle with flour, and toss to coat. Transfer meat to pot, season with salt and pepper, and brown meat on all sides.
2.	Fill the pot with enough water to cover the meat, and mix in onion, bay leaf, and tomato sauce. Bring to a boil, reduce heat to low, cover, and simmer for an hour or until the meat is tender.
3.	Stir in the potatoes, carrots, and celery. Continue cooking over low heat for 45 minutes, until vegetables are tender. Remove bay leaf before serving.

Recipes notes: I doubled the recipe but then didn't have any room left in the pot for potatoes so I skipped those. Cub sells "stew meat" - brilliant! Next time I'll cut it into smaller pieces before cooking. Also, truly lean meat might be a better option.

Sugar Cookies

These are super easy and so good. So take a stand and say 'no' to Pillsbury refrigerated cookie dough this holiday season.

Unlike other sugar cookie recipes I found, this one doesn't require the dough to be refrigerated before using - which is good, because I generally want cookies now. I used cookie cutters to make little Christmas trees, stars and candy canes. Then I put red and green sugar sprinkles on. And then I ate a whole spoonful of cookie dough (because I'm a grown up now and no one can tell me not to!).

One note: I rolled out the dough to about 1/4" (with a soda can) and I think that was too thick. The dough spread when it baked and my trees and candy canes looked fat and bloated - just like I felt after eating 500 of them... (really, they're that good).

Merry Christmas!


Prep Time: 15 Minutes
Cook Time: 10 Minutes
Ready In: 25 Minutes
Yields: 48 servings

INGREDIENTS:

2 3/4 cups all-purpose flour 1 teaspoon baking soda 1/2 teaspoon baking powder 1 cup butter, softened

1 1/2 cups white sugar 1 egg 1 teaspoon vanilla extract

DIRECTIONS:

1.	Preheat oven to 375 degrees F (190 degrees C). In a small bowl, stir together flour, baking soda, and baking powder. Set aside.
2.	In a large bowl, cream together the butter and sugar until smooth. Beat in egg and vanilla. Gradually blend in the dry ingredients. Roll rounded teaspoonfuls of dough into balls, and place onto ungreased cookie sheets.
3.	Bake 8 to 10 minutes in the preheated oven, or until golden. Let stand on cookie sheet two minutes before removing to cool on wire racks.

source: allrecipes.com

Chicken Veggie Soup

I know, I make a lot of soup. But it's so good - and relatively easy. This is one of my favorites yet - there aren't any overpowering spices and the vegetables blend together well to create a really natural, genuine flavor. The hot pepper sauce adds just the right amount of seasoning.

Prep Time: 20 Minutes Cook Time: 25 Minutes

Ready In: 45 Minutes Yields: 8 servings

INGREDIENTS:

2 tablespoons olive oil 1 pound skinless, boneless chicken breast meat - cut into bite-size pieces 2 onions, chopped 4 cloves garlic, minced 2 cups sliced carrots 2 cups broccoli florets

2 cups chopped cauliflower 2 cups chopped celery 4 cups whole peeled tomatoes with liquid, chopped 8 cups fat free chicken broth 2 cups chopped fresh spinach 12 drops hot pepper sauce salt and pepper to taste

DIRECTIONS:

1.	Heat the oil in a large saucepan over medium heat. add the chicken and saute for 5 to 10 minutes, or until browned; set aside.
2.	To the same saucepan add the onion, garlic and carrots and saute for about 3 to 5 minutes. Then add the broccoli, cauliflower, celery, tomatoes, chicken broth and reserved chicken.
3.	Stir together well, bring to a slow boil, reduce heat to low and simmer for 25 to 30 minutes. Stir in the spinach, hot pepper sauce and salt and pepper to taste.

Notes:
I used...
-carrots and zucchini instead of broccoli, cauliflower, celery (not my favorite vegetables)
-2 cans kidney beans (just for fun, and because they're healthy)
-a whole bag of spinach
-not 8 cups of chicken broth (I supplemented with water)
-lots more than 12 drops of hot pepper sauce.

Source: allrecipes.com

Curried Mustard Greens & Garbanzo Beans with Sweet Potatoes

Oh my yum. I am so in love with what I just ate - another 5-star dish from the World's Healthiest Foods website. Who knew that eating well could be so ridiculously tasty?

The texture of this dish is just amazing... and the color is exciting... and the flavor of the sweet potatoes (I know, not again... but they're so good), curry and tomatoes blends together well.

You wouldn't guess that mustard leaves would be at all enjoyable, but surprise, they are! Greens are highly underrated. My family makes endive soup at Christmastime and when I was little they told me it was made with grass clippings - because that's pretty much what cooked greens look like. I couldn't get past that for a while and it wasn't until just recently that I realized endive soup is one of my favorites. We just don't usually cook with greens and I'm not sure why. This recipe is a good reason to start changing that (oh, and also they're really good for you).

Notes (i.e. the boring stuff):
I used 3 big sweet potatoes and a almost a whole can of broth (the sauteing method seems to use up much more than just a tablespoon - maybe it's just me). I doubled the turmeric and curry powder. For more protein, I would recommend using another can of garbanzos. I thought I would need an electric mixer for the sweet potatoes but you can easily mash them with a spoon. Also, I have no steamer. So I just put 2" or so of water in a pot and cooked them for about 15 minutes - then let them sit until I finished everything else. Use a deeper skillet - the greens take up a lot of room until they start to wilt.

Prep and Cook Time: 30 minutes Ingredients: 2 medium sweet potatoes peeled and sliced thin 1 medium onion cut in half and sliced thin 3 medium cloves garlic, sliced 1 TBS + 1/4 cup chicken or vegetable broth ½ tsp curry powder ¼ tsp turmeric 1 bunch mustard greens, rinse, remove stems and chop 1 15oz can diced tomatoes 1 15oz can garbanzo beans, drained 3 TBS extra virgin olive oil salt and white pepper to taste

Directions:

1. Bring water to a boil in a steamer with a tight fitting lid. Peel and slice sweet potatoes in fairly thin slices so they will steam quickly, 5-10 minutes.
2. While steaming potatoes, slice onion and garlic. Heat 1 TBS broth in 12inch skillet. Sauté onion in broth over medium heat for about 4-5 minutes stirring frequently, until translucent. Add 1/4 cup broth, garlic, curry powder, turmeric, and mustard greens. Cook stirring occasionally until mustard greens are wilted, about 5 minutes. Add garbanzo beans, diced tomatoes, salt and pepper. Cook for another 5 minutes.
3. Mash sweet potatoes with olive oil, salt and pepper. If you need to thin potatoes more you can add a little broth. Serve mustard greens with mashed sweet potatoes.

   Serves 4

Healthy Cooking Tips:

When sweet potatoes are steamed, they pick up some moisture from the water. You should only need a little olive oil when mashing them. Mash well with the oil before adding any more liquid, otherwise they may be soggy.

Nutritional Profile

Kidney Beans & Sweet Potatoes

I found a new website for recipes and I'm so excited about it.

World's Healthiest Foods

I have been leaning toward eating more wholesome, natural foods for a while and I think this is a good starting point. Oh, and they actually have useful information for non-cooks like,

"Chopping your vegetables into the size recommended gives them a chance to cook slowly without over cooking. This allows the flavors of the vegetables and spices to blend together. Allow it to simmer on low heat, and don't rush it. It will taste much better. By uncovering it toward the end and continuing to simmer for a little longer reduces the sauce and intensifies the flavor."

I never chop/dice/slice as a recipe suggests because no one ever gave me a logical explanation for it. But this makes sense. I still didn't follow the recipe exactly - and I probably should have. After my recent over-seasoned soup episode I was cautious about adding too much seasoning, even though I used at least three times as many vegetables (what am I going to do with leftover mushrooms? - might as well put them all in) so this probably wasn't as great as it could have been, but it was still really, really good - fresh ginger, sweet potatoes, cinnamon, yum.

Prep and Cook Time: prep time: 20 minutes; cooking time: 45 minutes Ingredients:

• 1 medium onion, chopped
• 4 medium cloves garlic, chopped
• 1 TBS fresh ginger, chopped
• 1 medium carrot, sliced thin
• 1 medium green bell pepper, cut in 1 inch squares
• 2 cups sweet potatoes, cut in 1 inch cubes
• 2 cups crimini mushrooms, sliced medium thick
• ½ tsp cinnamon
• 1 tsp red chili powder
• 1 tsp paprika
• 1 TBS tomato paste
• 2 cups + 1 TBS vegetable broth
• 15 oz can kidney beans, drained
• salt & black pepper to taste

Directions:

1. Prepare first 6 ingredients by chopping and slicing.
   
2. Heat 1 TBS broth in a medium to large soup or braising pot. Sauté onion in broth over medium heat for 4-5 minutes, stirring frequently, until translucent. Add garlic, ginger, carrot, pepper, sweet potatoes, and mushrooms. Continue to sauté for another 5 minutes, stirring frequently.
   
3. Add spices and mix thoroughly. Mix tomato paste and broth together and add. Cover and simmer on low for about 30 minutes stirring occasionally. Add beans, salt, pepper, and continue to cook for another 5 minutes on medium heat uncovered, or until vegetables are tender.
   Serves 4

Nutritional Profile