Curried Squash Soup with Mung Beans

Curried Squash Soup
with Mung Beans

This time of year, everything is about pumpkin and squash. But instead of reaching for some packaged, spiced confection, that doesn't even have an ounce of real pumpkin in it, why not try something simple, homemade and warm, that will make your house smell great and your body strong?  Last year I made a Curried Pumpkin Soup with fresh kale from my garden and it was amazing.  So I changed it up a little this time around, added a little more richness with organic coconut milk, plain soy milk and a can of organic squash, and experimented with sprouted mung beans, that are quick cooking and extremely high in protein.  For some extra texture, I also added in four cups of cubed butternut squash. Besides opening all of the cans and keeping an eye on the stove, this meal was a snap, and made enough for three dinners for my husband and I.  I put a large portion in the freezer a few weeks ago, and am so thankful that dinner on this cold and rainy night will be as simple as heating this up on the stove.

Exotic Bean and Barley Soup

Exotic Bean and Barley Soup

As I get ready to take the left overs from this meal out of the freezer for dinner tonight, I figure now is as good a time as any to share the recipe for a delicious soup that highlights two ingredients I have honestly never cooked with before.  The only reason I added both mung beans and barley into this dish is that I had bought them after hearing Dr. Oz talk about their numerous health benefits on a couple of different shows and I was tired of seeing them in my pantry staring at me. So I figured, why not cook with them together?  The result is a rich and hearty soup, that although I did add a little chicken sausage to at the end, is a fabulous vegan meal all on it's own.  And since we are having such a ridiculously snowy and cold winter here in PA and I have barely gotten to the gym at all, this high protein dish is a perfect comfort food without extra calories.  And the recipe makes a lot so you will have plenty left over for another cold evening.

Spicy Chipotle Bean and Corn Chili

Spicy Chipotle Bean and Corn Chili

Considering I just finished the last of the portioned out meals I had in my freezer of this soup, I figured it was time to post this amazing, and incredibly spicy recipe.  I got the inspiration for this dish from the same dried beans I used in my Curried Pumpkin Bean Soup with Kale, but since I purchased black beans I wanted to make something with more of a southwest flavor.  I had never cooked with chipotle peppers in Adobo sauce before, but I had a can in my pantry and remembered hearing Rachel Ray many years ago, go on and on about their amazing smoky flavor and how it can change the whole feel of a dish.  I don't remember her saying that they are extremely spicy however, so if you are not someone who likes your food to burn a little then you could definitely leave them out and replace them with some smoked paprika or a different type of pepper.  The greatest thing about this recipe, is that it is literally the most clear cut "throw everything into the pot, cover and wait" concoction I have ever made.  I don't think I even stirred the soup once, since I left the house to take my daughter to a birthday party all afternoon the day I made this.  I just stirred together all of these amazingly healthy ingredients together in my crock pot, turned it up to high and walked away.  And about six hours later, dinner was ready.  My favorite way to eat this is with a generous heap of plain Greek yogurt (about 1/3 cup per cup of chili), but it would also make a fantastic dip, especially as part of a layered dip for a party perhaps, or on top of nachos.  It made a lot as well, so I had many meals individually portioned out in my freezer which is fantastic on a cold rainy day like today.  Now I will just have to make myself another batch!

Curried Pumpkin Bean Soup with Kale

Curried Pumpkin Bean Soup with Kale

Usually when people cook with pumpkin in the fall it is to make a dessert, such as pumpkin pie, muffins or cookies.  But there are plenty of savory uses for the beloved pumpkin as well.  I was hoping to have a few home grown sugar pumpkins to cook with this year since I planted about a dozen seeds back in the spring, but unfortunately despite many flowering vines, our garden only produced one pumpkin, that is currently helping to decorate the front step.  So for this recipe, and most of the recipes in which I use pumpkin, the canned variety is a fantastic substitute.  I got the inspiration for this soup from a couple of bags of dried beans that I bought from my local organic farm that were so pretty, like little works of art, I had to try them. The best way to cook dried beans, in my opinion, is low and slow in a nice soup, and nothing is easier than throwing a bunch of ingredients into a crock pot.  I had never made a pumpkin soup before, despite my mom telling me all about different creamy squash soups she has made and seeing recipes online and on TV.  I just wanted to make sure it didn't taste too much like pie, or too much like plain squash, but hit a balance right in the middle.  So in addition to the curry powder, I still added in some traditional pumpkin pie spices along with a decent amount of onion and garlic.  The house started to smell amazing within a couple of hours and when I finally opened up the lid to add in the kale, fresh from my garden, I couldn't wait to taste the soup.  The combination of sweet and savory flavors, the hint of spice from the cayenne, combined to make a truly satisfying vegan dish that my husband, son and I all enjoyed.  And every one of the ingredients are their own nutritional superstar, so it is a meal that your body will truly thank you for. I guarantee it will give you energy, boost your immunity and give you that little extra something you need to get through whatever this autumn day may throw your way.

High Protein Miso Soup

High Protein Miso Soup
with a sprinkling of garlic, salt, and pepper

A super healthy dinner that will warm you right up and make every part of you feel energized is literally only ten minutes away.  I made this soup for myself last Friday night when I was cooking just for me because I wanted something warm and hearty that would be quick to prepare and quick to clean up.  I had all but forgotten about miso soup in recent years until I was reminded of its many health benefits on a TV news show, and decided to pick up a few packets at the store.  But a simple cup of broth would never satisfy me so I thought about how this type of soup is often served at Asian restaurants and improvised my own version using ingredients I had on hand. There are very few occasions where I enjoy tofu so plain, but it really works in this soup. I used frozen organic kale as my greens but you could easily substitute spinach or the more traditional seaweed if you prefer.  And because I wanted an extra boost of protein to compensate for my week of working out, I added in a can of white beans as well. The result was a very simple, palate cleansing soup that made me feel like I was eating a delicious bowl full of health.  I would recommend this to anyone who wants a great source of vegan protein; I know I will be making another batch of it very soon!

Balsamic Chicken Tenders (with Pantry Vegetable Salad)

Balsamic Chicken Tenders 
(with Pantry Vegetable Salad)

I realize that the majority of my posts are either vegetarian or vegan, so when I decided to cook chicken the other night, I knew I had to post my recipe regardless of how simple it is.  My husband and son love meat (beef, poultry, pork...) and even I sometimes crave it, especially when I have had a tough week at the gym and want to increase my protein consumption.  I try to only buy organic so when I saw these chicken tenderloins at my local grocery store, I knew that I would make my guys happy by serving them up for dinner.  But I had a busy day ahead of me and didn't want to have to do anything complicated with them.  So as soon as I got home from the store, I put the chicken into a sealed plastic bag with a quick balsamic marinade and planned a simple salad to go with it for dinner.

I love to figure out recipes that you can throw together with items from your pantry, especially in the middle of winter when good quality fresh produce can be hard to find.  My son loves pickled carrots and I love red kidney beans, so this dish has both.  The beans add an extra boost of protein and the carbs needed to help round out the meal, and the pickled vegetables provide the vinegar for the salad I threw together with a drizzle of pumpkin seed oil and some toasted pumpkin seeds.  Very simple, but when I sat down after a long day in front of a healthy, beautiful looking salad, I had to smile and be glad that I took the small amount of time necessary to feed my family something truly wholesome.

High Protein Peanut Butter Brownies

High Protein Peanut Butter Brownies

I have to assume that if you are reading this health food blog then you probably have already heard of Black Bean Brownies.  I made them for the first time a couple of weeks ago and since I am never satisfied and always thinking ahead to new ideas, I immediately thought of a way to make other versions.  I love the combination of peanut butter and chocolate but I figured the color of black beans might look a little unappetizing if the brownie is supposed to be peanut butter.  So why not use white beans?  They are mild in flavor, have the same texture as black beans and more importantly, they are just as nutritious. I figured that if I used enough peanut butter and a few chocolate chips, even my kids shouldn't know the difference.

I was right.  After "fighting" with my daughter to try a red kidney bean at dinner (little success), I offered her one of these brownies after she did try a few new items.  She loved it.  My son and I knew what the "secret" ingredient was, but we did not dare to tell her.  Maybe the next time.  Either way, I know if she liked them, and the rest of my family loved them, then they must be good.

Black Bean Brownies

Black Bean Brownies

These are so cool.  My 5 year old daughter watched this morning as I blended up the beans in my magic bullet and asked what they were and what I was making.  Trust me, she was not very excited when I told her black bean brownies and adamantly refused to eat them later.  I halfway convinced her that they would not taste like beans at all, but would be chocolate brownies that I was pretty sure she would like.  

Fast forward a couple of hours and the brownies are cooling on the counter and the whole house smells like chocolate.  I bring a sample over to her at the couch and she eats it without thinking and says, "yummy."  I give a bite to her brother, who has a slightly more developed palate, and he politely asks what is in them, fully aware that I am always making something somewhat odd... His sister tells him "beans!"...  so she did remember, and is now asking for more.  Awesome.

Of course these are still a dessert since they have sugar and oil in them, but they also have a lot of healthful ingredients in addition to the high protein, nutrient rich organic black beans.  I think next time I might swap out the coconut nectar for maple syrup because coconut nectar can taste a bit tangy and there aren't enough other flavors in these brownies to mask that.  I also plan to try variations of this recipe using coconut oil or peanut butter instead of canola oil, and maybe even white cannellini beans instead as well... in perhaps a peanut butter chocolate chip version.  So stay posted for updates!!

Purple Rice Chili

Purple Rice Chili

This past weekend I hosted a baby "sprinkle" shower for a dear friend of mine and since she is having a boy I tried to make many of the dishes on my menu (naturally) blue.  I had heard of red rice and black rice, but until I started searching online, I had never heard of purple rice.  Although not blue, I thought it might be something interesting to try for a vegan dish I wanted to make to have in a crock pot during the party.  Obviously, you could make this recipe using any type of rice you prefer, but I had fun experimenting with something new, and the color of the rice alone is pretty spectacular.  It did however turn my colorful bean mixture a deep dark purple, more like black bean soup, but it tasted better than it looked and piled high with simple toppings, it was visually appealing at the party as well.  

It is a very simple recipe to make, similar to a lot of my other bean and rice soups, but this recipe makes a lot.  I cooked it the day before the party, let it cool for awhile on my counter (since it has no meat it can sit out longer than the usual two hour limit), and then put it in the fridge overnight.  The next day I transferred it into my crock pot to have at the party and offered plain Greek yogurt, fresh salsa and shredded cheddar cheese to put on top.  Since it was a cold January day, the chili was definitely a hit and although there were only about 16 people at the party and enough food to feed an army, more than half of this was eaten. Which means that although everyone liked it, I also have left overs, which I love!

Vegetable Lasagna Pasta Toss

Vegetable Lasagna Pasta Toss

I had a package of ricotta cheese that needed to get eaten in the next week and being too lazy after a long vacation to cook a lasagna, or bake something with ricotta, I decided to incorporate it in an easy to throw together, use what you have in your pantry kind of dinner.  Basically this includes many of the ingredients in a traditional vegetable lasagna, minus a bit of mozzarella cheese, but it is done on the stove in under 25 minutes.  It is high in fiber due to the whole grain pasta, the beans and the fresh veggies, and high in protein because of the pasta, cheese and beans combined.  So it is a warm, filling, satisfying and healthy way to feed a large family quickly. 

Easy Cheesy Bean Enchiladas

Easy Cheesy Bean Enchiladas

When I had initially bought the package of corn tortillas used in tonight's meal, I had intended to use them to make my family's favorite Mexican Enchilada Lasagna.  But being unable to resist the urge to try something new, I decided to attempt making enchiladas for the very first time.  I know they are nothing elaborate or difficult, but I had never made them, so I looked up a few basic recipes and then came up with this combination using my favorite ingredients.  There is a bit of cheese in this meal (2 cups) and it would definitely work just as well with half that amount if you are trying to cut back on fat and calories.  But other than that, it is full of nutrient and protein rich beans, tomatoes and Greek yogurt.  I also added in the antioxidant powerhouse spice turmeric.  While not adding a whole lot of flavor, it does add a beautiful orange color and the spice itself has been studied in regards to it's anti-inflammatory, antioxidant, anti-tumor, antibacterial and antiviral properties.  It's consumption has also been linked to lower cases of Alzheimer's disease, diabetes, allergies, arthritis and other chronic illnesses.  So whenever I have the chance, I usually add a little bit into many of the meals that I cook. The corn tortillas in this recipe add a distinctive Mexican taste and texture while being naturally high in fiber and magnesium and low in sugar.  (The edges that get all crispy are especially nice!)  This meal could definitely be made using organic chicken or beef, but for this vegetable lover, it was all about the beans.  The enchiladas are great all by themselves, or served as I did with a dollop of Greek yogurt, a spoonful of spicy green jalapeno salsa and some sliced avocados.  Delicious.

Spicy High Protein Black Bean Chili

Spicy High Protein Black Bean Chili

Today is definitely one of those rainy days that just makes you want to curl up under a blanket with a good book and a bowl of soup and stay put for awhile.  I didn't have the luxury of the blanket or the book yet, but I definitely enjoyed the soup, or in this case, chili.  I love cooking with beans because they are a meatless, high protein way to satisfy even the strongest appetite. Like most of my recipes, this one can be switched around depending on what type of beans and veggies you prefer or have on hand, because it is the basic process and seasonings that make it so deliciously simple.  Because I wanted more protein, I decided to add TVP (textured vegetable protein), which is basically just dried soy beans, into this chili, but that is completely optional. Either way, this is quick to throw together, can sit on the stove simmering for hours and will feed a family of 4-6 easily.  So feed your body, mind and spirit tonight with this bowl of healthfulness.