Veggie Sloppy Joes

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My family loves this recipe!! It originally called for kidney beans, but I found them to be chewy and too big. I switched to using a white bean and it works much better. We don’t miss the meat in these sloppy joes.

Ingredients

  • 1 tablespoon olive oil
  • 1/2 cup chopped onion
  • 1/2 cup chopped celery
  • 1/2 cup chopped carrots
  • 1/2 cup chopped green bell pepper
  • 1 clove garlic, minced
  • 1 (14.5 ounce) can diced tomatoes
  • 1/4 teaspoon chili powder (or more if desired)
  • 1 tablespoon tomato paste
  • 1 tablespoon distilled white vinegar
  • 2 tablespoons brown sugar
  • 1/4 teaspoon ground black pepper (or more if desired)
  • 1 (15 ounce) can Cannellini , great northern or navy beans, drained and rinsed
  • 8  rolls or buns

Directions

  1. Heat olive oil in a large skillet over medium heat. Add onion, celery, carrot, green pepper, and garlic: saute until tender. Stir in tomatoes, chili powder, tomato paste, vinegar, brown sugar and pepper. Cover, reduce heat, and simmer 10 minutes.
  2. Stir in  beans, and cook an additional 5 minutes.
  3. Spoon bean mixture evenly on to rolls/buns and replace tops. Serve immediately.

Quinoa Veggie Burgers

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This is a great veggie burger recipe! It’s easy and affordable to make, plus it’s delicious.  Quinoa is a pseudograin that can be cooked in a similar manner to rice. It is also a complete protein source, containing all nine essential amino acids, which is rare for a plant source. In addition to protein, quinoa contains starchy carbohydrates, dietary fiber, phosphorus, magnesium and iron. Quinoa is also gluten-free.

 

Ingredients:

  • 1/2 cup rinsed quinoa
  • 1 medium carrot, cut in large chunks
  • 6 scallions, thinly sliced
  • 15 ounces great northern beans, drained and rinsed
  • 1/4 cup plain dried breadcrumbs
  • 1 large egg, lightly beaten
  • 1 teaspoon ground cumin
  • 1 teaspoon garlic powder
  • 1 teaspoon onion powder
  • 1 teaspoon paprika
  • 1 teaspoon celery salt
  •  1/2 teaspoon salt
  •  1/4 teaspoon ground pepper
  • 2 tablespoons olive oil

Directions:

  1. In a small saucepan, bring 3/4 cup water to a boil; add quiona, cover, and reduce heat to low. Cook until liquid is absorbed, 12 to 14 minutes; set aside.
  2. In a food processor, pulse carrot until finely chopped. Add cooked quinoa, half the scallions, beans, breadcrumbs, egg, cumin, garlic powder, onion powder, paprika, celery salt,  salt, and pepper; pulse until combined but still slightly chunky. Refrigerate 10 minutes to firm.
  3. Form mixture into 1/2-inch-thick paties (dip hands in water to prevent sticking).  In a large nonstick skillet, heat oil over medium; cook burgers until browned and cooked through, 8 to 10 minutes per side.

QuinoaBurger

Pretzels

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We usually make these pretzels as an accompaniment to our pumpkin chili and are delicious.

SoftPretzel

Ingredients:
1 1/2 cups warm (110 to 115 degrees F) water
1 tablespoon sugar*
2 teaspoons kosher salt
1 package or 2 1/2 tsp active dry yeast
22 ounces all-purpose flour, approximately 4 1/2 cups*
2 ounces margarine or butter, melted
Vegetable oil, for pan
10 cups water
2/3 cup baking soda
1 large egg yolk beaten with 1 tablespoon water
Pretzel salt
*Note:  I have substituted honey for sugar and a combination of 1/3 wheat and 2/3 all-purpose flour to make honey wheat pretzels.

Directions:
Combine the water, sugar and kosher salt in the bowl of a stand mixer and sprinkle the yeast on top. Allow to sit for 5 minutes or until the mixture begins to foam. Add the flour and butter and, using the dough hook attachment, mix on low speed until well combined. Change to medium speed and knead until the dough is smooth and pulls away from the side of the bowl, approximately 4 to 5 minutes. Remove the dough from the bowl, clean the bowl and then oil it well with vegetable oil. Return the dough to the bowl, cover with plastic wrap and sit in a warm place for approximately 50 to 55 minutes or until the dough has doubled in size.Preheat the oven to 450 degrees F. Line 2 half-sheet pans with parchment paper and lightly brush with the vegetable oil. Set aside.

Bring the 10 cups of water and the baking soda to a rolling boil in an 8-quart saucepan or roasting pan.

In the meantime, turn the dough out onto a slightly oiled work surface and divide into 8 equal pieces. Roll out each piece of dough into a 24-inch rope. Make a U-shape with the rope, holding the ends of the rope, cross them over each other and press onto the bottom of the U in order to form the shape of a pretzel. Place onto the parchment-lined half sheet pan.

Place the pretzels into the boiling water, 1 by 1, for 30 seconds. Remove them from the water using a large flat spatula. Return to the half sheet pan, brush the top of each pretzel with the beaten egg yolk and water mixture and sprinkle with the pretzel salt. Bake until dark golden brown in color, approximately 12 to 14 minutes. Transfer to a cooling rack for at least 5 minutes before serving.

Pumpkin Chili

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This is a great recipe, just in time for fall.   Full of flavor, it’s sure to please! The original recipe called for 1 can of pumpkin, but the chili wasn’t as thick as we like, so we added more pumpkin. We served the chili with honey wheat soft baked pretzels on the side.

Ingredients:

  • 2 Tbsp olive oil
  • 1 medium onion, chopped
  • 1 sweet yellow bell pepper, chopped
  • 1 large zucchini, chopped
  • 3 garlic cloves, minced
  • 2 cans (15 oz) black beans, drained and rinsed
  • 1 to 2 cans (15 oz) pumpkin
  • 1 can (14 1/2 oz) diced tomatoes, undrained
  • 3 cups vegetable broth
  • 2 tsp chili powder
  • 1 1/2 tsp ground cumin
  • 1 1/2 tsp dried oregano
  • 1/2 tsp salt

Directions:

  1. In a large pot or dutch oven, heat oil over medium heat. Add onion, bell pepper, zucchini and garlic; cook and stir until tender.
  2. Stir in the remaining ingredients, except for black beans. (Add additional pumpkin if you like a thicker chili) Cover and cook over low heat for 30 minutes.
  3. Add black beans and cook for 10 minutes, then serve.

 

PumpkinChili

 

Is it a pea or a nut? No, it is super legume.

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Health benefits of Peanuts

    Peanuts are rich in energy and contain health benefiting nutrients, minerals, antioxidants and vitamins that are essential for optimum health.

    They compose sufficient levels of mono-unsaturated fatty acids especially oleic acid. It helps to lower LDL or “bad cholesterol” and increases HDL or “good cholesterol” level in the blood. Research studies suggest that Mediterranean diet, which is rich in monounsaturated fatty acids help to prevent coronary artery disease and strokes by favoring healthy blood lipid profile.

    These nuts are a good source of dietary protein compose fine quality amino acids that are essential for growth and development.

    Research studies have shown that peanuts contain high concentrations of poly-phenolic antioxidants, primarily p-coumaric acid. This compound has been thought to reduce the risk of stomach cancer by limiting the formation of carcinogenic nitrosamines in the stomach.

    Peanuts are an excellent source of resveratrol, another polyphenolic antioxidant. Resveratrol has been found to have protective function against cancers, heart disease, degenerative nerve disease, Alzheimer’s disease, and viral/fungal infections.

    Furthermore, studies suggest that resveratrol reduce stroke risk by altering molecular mechanisms in the blood vessels (reducing susceptibility to vascular damage through decreased activity of angiotensin, a systemic hormone causing blood vessel constriction that would elevate blood pressure), and by increasing production of the vasodilator hormone, nitric oxide.

    Recent research studies suggest that boiling enhances antioxidant concentration in the peanuts. It has been found that boiled peanuts have two and four-fold increase in isoflavone antioxidants biochanin-A and genistein content, respectively. (Journal of agricultural and food chemistry).

    The nuts are an excellent source of vitamin E (a-tocopherol); containing about 8 g per100 g. vitamin E is a powerful lipid soluble antioxidant which helps maintain the integrity of cell membrane of mucus membranes and skin by protecting from harmful oxygen free radicals.

    The nuts are packed with many important B-complex groups of vitamins such as riboflavin, niacin, thiamin, pantothenic acid, vitamin B-6, and folates. 100 g of peanuts provide about 85% of RDI of niacin, which contribute to brain health and blood flow to brain.

    The nuts are rich source of minerals like copper, manganese, potassium, calcium, iron, magnesium, zinc, and selenium.

Just a hand full of peanuts per day provides enough recommended levels of phenolic anti-oxidants, minerals, vitamins, and protein.  

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Potato Curry

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This recipe is a big hit in our family! It’s easy to make and full of flavor. We serve it with yellow rice and naan on the side.  I wasn’t able to find garam masala, so I used 1 teaspoons ground coriander, 2 teaspoons ground cardamon and 2 teaspoons ground cinnamon. I bought naan already baked from the grocery store. To soften it up some I wrap it in a moist paper towel and microwave it for 30 seconds. There are many flavors of naan available to buy. We like the garlic and whole grain.

 

potatocurry

 

Ingredients

  • 4 potatoes, peeled and cubed
  • 2 tablespoons vegetable oil
  • 1 yellow onion, diced
  • 2 large carrots, sliced
  • 3 cloves garlic, minced
  • 2 teaspoons ground cumin
  • 1 1/2 teaspoons cayenne pepper (optional)
  • 4 teaspoons curry powder
  • 4 teaspoons garam masala
  • 1 (1 inch) piece fresh ginger root, peeled and minced
  • 2 teaspoons salt
  • 1 (14.5 ounce) can diced tomatoes
  • 1 (15 ounce) can garbanzo beans (chickpeas), rinsed and drained
  • 2 (15 ounce) can peas, drained
  • 1 (14 ounce) can coconut milk

Directions:

  1. Place potatoes and carrots  into a large pot and cover with salted water. Bring to a boil over high heat, then reduce heat to medium-low, cover, and simmer until just tender, about 15 minutes. Drain and allow to steam dry for a minute or two.
  2. Meanwhile, heat the vegetable oil in a large skillet over medium heat. Stir in the onion and garlic; cook and stir until the onion has softened and turned translucent, about 5 minutes. Season with cumin, cayenne pepper, curry powder, garam masala, ginger, and salt; cook for 2 minutes more. Add the tomatoes, garbanzo beans, peas, potatoes and carrots. Pour in the coconut milk, and bring to a simmer. Simmer 5 to 10 minutes before serving.