veggie chili

This veggie chili is so perfect; I made it twice in one week. The beautiful colors, ideal consistency, and subtle heat create the perfect dish for a rainy fall night. If you are a meat-eater, you will not miss the meat in this chili. These lentils hold their shape, provide a nice bite, and are loaded with protein.

adapted from Gwyneth Paltrow’s My Father’s Daughter

serves 4-6

2 Tbsp extra virgin olive oil

1 small yellow onion, diced

2 small-medium carrots, diced

1 red bell pepper, seeds and ribs removed, diced

2 cloves garlic, peeled and minced

¾ tsp. mild chili powder

½ tsp. ground cumin

¼ tsp. freshly ground black pepper

1 tsp. chipotle in adobo

1 (28 oz.) can whole peeled tomatoes w/ juices (no added sodium)

½ cup de Puy lentils (small, dark, French) rinsed and drained

1 (14 oz.) can black beans, rinsed and drained

1 (14 oz.) can kidney beans, rinsed and drained

Pinch coarse salt

2 Tbsp. tomato paste

to make your chili:

*with dutch oven over medium-high heat, heat the olive oil

*add the onion, carrot, pepper, garlic, chili powder, cumin, and black pepper, stirring for 10 minutes, or until softened

*add chipotle and stir to combine

*add the tomatoes and juices, crush tomatoes with spoon

*bring to boil, and then simmer for 40 minutes

*add lentils and beans

*fill 1 (14oz.) can with water and add to pot, along with salt

*bring to boil, and then simmer for 40 minutes

*stir in the tomato paste and cook for 20 more minutes

*add more salt/pepper if needed before serving

serving suggestion:

serve atop brown rice or a split sweet potato

nutrition per serving:

calories: 350

carbs: 57

fat: 6

protein: 19

iron: 21

sugar: 14

pork & cider stew

This is the perfect fall stew! The flavor is rich and savory, but also crisp and sweet because of the cider. I made this a few weekends ago, and ate the entire stew over the course of just a few days. I purchased my pork at Porter Road Butcher and highly recommend the use of local and/or organic meats.

 

adapted from Jamie Oliver’s Food Revolution

serves 4-6

2 stalks celery

2 medium onion

2 carrots

olive oil

1 heaped tablespoon all-purpose flour

1 x 14 oz. can diced tomatoes

sea salt and freshly ground black pepper

3 sprigs fresh sage

1 pound diced stewing pork (about 3/4" - 1" cubes)

2 cups medium-dry hard cider (I used Woodchuck 802)

to make your stew:

*preheat oven to 350

*trim off ends of celery and roughly chop

*peel and roughly chop onions

*peel carrots, slice lengthwise, and roughly chop

*place dutch oven over medium heat

*add the veggies, herbs, and 2 lugs of oil to the dutch oven and cook for 10 minutes

*add the pork, flour, booze, and canned tomatoes

*stir and season with salt and pepper

*bring to boil, put the lid on and stick it in the oven for 2 ½ hours

*with 30 minutes of cooking time remaining, remove lid and stir in a bit of water if the stew looks dry

serving suggestion:

serve atop brown rice

nutrition per serving:
calories: 364
carbs: 18
fat: 19
protein: 17
iron: 10
sugar: 10

minestrone

Diabetes runs in both sides of my family so I’m trying to learn more about prevention and treatment through diet for myself and loved ones. Lately I’ve tried several diabetic-friendly recipes, with mixed results. But this soup is mighty tasty, and it makes a ton!

Minestrone is a traditional Italian dish made up of a variety of ingredients. This dish is low-calorie, heart-healthy, and diabetic friendly. Substitute vegetable stock for chicken stock to make this dish vegetarian. 

adapted from The Mediterranean Diabetic Cookbook by Amy Riolo

serves 10 (1-cup servings)

1 Tbsp EVOO

1 medium yellow onion, finely chopped

2 carrots, finely chopped

1 celery stalk, finely chopped

¼ cup flat-leaf parsley, chopped

6 cloves garlic, chopped

3 cups shredded green cabbage

1 Yukon gold potato, chopped into bite-size pieces

8 cups low-sodium organic chicken stock

2 zucchini, chopped into bite-size pieces

2 large tomatoes, chopped

½ lb. string beans, chopped into bite-size pieces

1 (15 oz.) can no-salt added cannellini beans

1 Tbsp balsamic vinegar

salt to taste

pepper to taste

½ cup freshly grated Parmesan cheese

to make your soup:

*heat olive oil over medium heat

*sauté onion, carrots, celery for 5 minutes

*add parsley and garlic, cook for another minute

*stir in cabbage, potatoes, and chicken stock, bring to boil

*stir in zucchini, tomatoes, green beans, cannellini beans, and vinegar

*cover and simmer for 40 minutes to one hour

*add salt and pepper to taste

*blend half of soup with an immersion blender

serving suggestions:

hot, topped with Parmesan cheese

nutrition per serving:

exchanges: ½ starch, 2 vegetable, ½ fat

calories: 130

fat calories: 30

total fat: 3.5g

sat. fat: 1.1g

cholesterol: 5mg

sodium: 475mg

total carbs: 19g

dietary fiber: 5g

sugars: 5g

protein: 8g