Vegetarian Chickpea Stew

Soak and prepare the dried chickpeas as instructed on the package. Canned are OK but by cooking up a pound package I had enough for this recipe as well as a batch of homemade hummus.

 

Serves 2

2 tablespoons olive oil  

½ large onion sliced

2 large carrots sliced

1 green bell pepper, quartered, seeds removed and sliced

¼ cup chopped fresh parsley

1 teaspoon curry powder

¼ teaspoon black pepper

½ teaspoon salt

1 cup Lite Coconut Milk

In a heavy large saucepan over medium high heat, warm the oil until hot but not smoking. Add the onion, carrots, and green pepper slices and cook over med-high heat, stirring frequently, until the onions are translucent.    

Sprinkle the parsley, curry, black pepper and salt over the mixture and stir quickly for a moment to enhance the flavor.

Add the coconut milk and one cup of cooked or canned chick peas (also called garbanzo beans). Stir to combine and bring the mixture back to a boil. Reduce heat to low and simmer this for 5 minutes stirring occasionally.

Serve with brown rice for a light, tasty vegetarian meal.

Caution:

People with GOUT may be advised to avoid dried peas and beans, as well as lentils and other legumes due to their high purine content. Purine increases levels of uric acid and therefore may precipitate a gout attack in some susceptible people. (Liver, sardines, processed meat, wine, and dried apricots also contain high levels of purine.)

Cranberry Bran Muffins

 Cranberry Bran Muffins

1 cup quick cooking oats  

½ cup All Bran cereal

¼ teaspoon salt

½ cup boiling water

1 cup low-fat milk

1 cup dried cranberries

1/3 cup dark brown sugar 

1 large egg  

 ¼ cup light canola oil

1 teaspoon vanilla extract

1 tablespoon grated lemon peel

 1¼ cups all-purpose flour    

1 ¼ teaspoons baking soda

Preheat oven to 375 degrees. Prepare the 12-cup muffin tin with cupcake liners. (I’ve found the foil ones “release” the muffin better than the paper ones.)

In a bowl, combine the oats, bran cereal, and salt. Pour boiling water over and stir. Add milk and cranberries, stir and set aside.

In another bowl, whisk together brown sugar, egg, vanilla, and lemon peel. Stir into bran mixture.

 In a large bowl stir together flour and baking soda.

Add the wet ingredients to the dry mixture and stir just until blended. Spoon the batter evenly into the muffin pan.

Bake 18 to 20 minutes until the muffins are lightly browned and a toothpick inserted in the center of a muffin comes out dry.

Cranberries contain a natural antibiotic substance that makes the bladder wall inhospitable to the organisms responsible for urinary tract infections. Commercial juice is often too diluted to be effective.  Making your own juice with fresh cranberries and apples is a great way to get all of the available vitamins, and bioflavonoids to support your good health.

 

Kiwi Marinated Beef Stew

Kiwi Marinated Beef Stew

Rather than simmering a stew for a longer period of time to tenderize the meat I like the reduced cooking time required for this recipe. The browning sauce suggested here was one my Grandmother used in her kitchen.

Serves 4

1 ripe kiwi                          

1 pound quality steak

1½ tablespoons olive oil  

1 cup diced onion

1 cup sliced carrots

1/3 cup diced celery 

1 cup sliced fresh mushrooms

 2 tablespoons all-purpose flour

1½ cups of light beer

½ cup water

1 tablespoon Dijon mustard

1 tablespoon vinegar

¼ teaspoon thyme

¼ cup chopped fresh parsley

8 ounces potatoes cubed

½ teaspoon browning sauce (Kitchen Bouquet)

¼ teaspoon pepper

1 teaspoon salt

To tenderize the steak vigorously rub the peeled Kiwi into both sides of the meat. Cut the meat into small bite-size pieces and refrigerate it for an hour.

In a heavy large saucepan over medium high heat, warm the oil until hot but not smoking. Brown the meat quickly and temporarily remove it from the pan. Add the onion, carrots, celery, and mushrooms and cook over med-high heat, stirring frequently, until the onions are translucent.    

Sprinkle the flour over the mixture and stir quickly for a moment until the flour disappears.

Add beer, water, mustard, thyme, and parsley. Stir to combine and bring the mixture back to a boil. Add the potato and beef. Reduce heat to low and simmer this until the potato is tender, 15 to 20 minutes.

Add the browning sauce, pepper and salt. Heat for another 2 minutes before serving.

Green Garden Pea Soup

I found this a pleasant change from the traditional dried split pea soup. Use croutons and a bit of shaved Parmesan as a garnish. Serve with a crusty roll and a salad.

Serves 4

 

1 ½ tablespoons olive oil  

1 cup diced onion

1 cup diced celery

1 tablespoon flour

¾ cup diced carrots

4 cups fresh or frozen peas (thawed)

2 cups organic chicken broth

½ teaspoon salt

1 teaspoon sugar

¼ teaspoon red pepper flakes

¼ teaspoon black pepper

1 cup lowfat milk (2%)

 ¼ cup light sour cream

Optional:

Top the serving bowl with Shaved Parmesan Cheese and/or croutons

  

In a heavy large saucepan over medium high heat, warm the oil until hot but not smoking. Sauté onion and celery (3 to 4 min) until the onion is soft.   

Add the flour, stirring it for one minute.  Add the carrot, peas, broth, salt, sugar, and red and black pepper.  Bring the liquid back to a boil, reduce it to medium low, and simmer it for about 15 minutes (until the vegetables are tender).

In a blender or food processor, purée the veggies/broth mixture in batches and return it to the saucepan.

Stir in the milk and sour cream. Simmer the soup another 2 to 3 minutes.

 Serve, garnish, and enjoy!

Scallop and Shrimp Chowder

Coming soon!   Green Pea Soup

Fire the photographer! 

Due to technical difficulties I'm not able to show you a picture for the recipe below.

Scallop and Shrimp Chowder

This hearty soup made a wonderful meal served with a small salad and a wee dessert. (My delight was a piece of peach cheesecake.) As I have said before, “Variety IS the spice of life!”

This chowder is one of my favorite soups.

Serves 4

1½ tablespoons olive oil  

1 cup diced onion

½ cup diced celery

 ¼ teaspoon black pepper

3 cups organic chicken broth

1 bay leaf

4 small potatoes cubed   (2 cups)

¾ cup diced carrots

¼ teaspoon red pepper flakes

½ teaspoon salt

1 cup lowfat milk

1 tablespoon cornstarch

1 pound sea scallops (halved if large)

½ pound shrimp (cut into small bite sized pieces)

¼ cup light sour cream

1 teaspoon fresh lemon juice

In a heavy large saucepan over medium high heat, warm the oil until hot but not smoking. Sauté onion, celery, and pepper until the onion is soft.   

Add the chicken broth and bay leaf.  Simmer the liquid covered for 10 minutes. Discard the bay leaf.

In a blender, purée the onion/broth mixture and return it to the pot.

Add the potatoes, carrots, red pepper flakes and salt. Bring the liquid back to a boil, reduce it to low and simmer it for about 12 minutes, (until the vegetables are tender)

In a small bowl, blend the milk and cornstarch and slowly stream it into the broth while stirring. Add the scallops and shrimp and simmer 3 or 4 minutes or until the seafood is cooked.

Return 1½ cups of the chowder to the blender.  Purée the mixture and return it to the cooking pot. This enhances both the color and flavor of the chowder.

Stir in the sour cream and lemon juice.  Enjoy!

Shrimp and Scallop Chowder

Quick and Savory Spaghetti and Meatballs

 Quick and Savory Spaghetti and Meatballs

I’ve been making homemade spaghetti sauce for years and believed it was necessary to simmer it for hours for the best taste. This recipe cuts that cooking time by about  66% and yet the taste is still superb.

When making this recipe for my granddaughter I put the diced tomatoes through the blender because she doesn’t like to see the pieces.

Serves 4

Meatballs

1 pound regular ground beef

¼ cup chopped parsley

¼ cup minced onion

1 tablespoon Worcestershire sauce

½ teaspoon salt

1/8 teaspoon black pepper

 Sauce                                         

1 tablespoon plus 1 teaspoon of olive oil  

½ large onion, diced

1 cup sliced mushrooms

3 large cloves of garlic finely chopped

½ cup diced green bell pepper

 ½ teaspoon dried basil

½ teaspoon dried oregano

¼ teaspoon dried rosemary

½ teaspoon red pepper flakes

 ¾ teaspoon salt

1 tablespoon sugar

1- 28 oz. can of Organic diced tomatoes 

8 ounces of spaghetti

2 ounces grated Parmesan cheese

 Preheat oven to 450 degrees.

 In a medium bowl, mix together the beef, parsley, onion, Worcestershire, salt and pepper. Shape the mixture into small meatballs. Place the meatballs on a broiler rack and bake until cooked through about 10 minutes, turning once at halfway point.

In a heavy large saucepan over medium high heat, warm the oil until hot but not smoking. Sauté onion, mushrooms, garlic, and green pepper until the onion is soft. Stir in the basil, oregano, rosemary, and red pepper flakes, and heat it 30 seconds to enhance the flavor.

Add the tomatoes, salt, and sugar. Bring the sauce to a boil and reduce the heat to a simmer on low for 20 minutes. Add the meatballs to the sauce and continue cooking as you prepare the pasta.

Cook the spaghetti according to package directions. Drain and serve spaghetti topped with sauce, meatballs, and a sprinkling of Parmesan cheese.

 Enjoy!

Fruit and Walnut Muffins

I love munching on a nutritious breakfast muffin with an 8 oz. glass of skim milk as I gaze at the morning sunrise. I follow this with a steaming cup of fresh coffee as I savor the sweetness of a new day.

Fruit and Nut Muffins

1 cup quick cooking oats

11/4 cups all-purpose flour

1 tablespoon baking powder

1/8 teaspoon salt

½ cup raisins

2 grated apples

1 large grated carrot

½ cup finely chopped walnuts

1 cup low-fat butter milk

½ cup dark brown sugar  

1/3 cup light oil

1 large egg lightly whisked (Or 2 small eggs when there are two little helpers)

1 teaspoon vanilla extract

Preheat oven to 400 degrees. Prepare the 12- cup muffin tin with cupcake liners. (I’ve found the foil ones “release” the muffin better than the paper ones.)

In a large bowl mix together the oats, flour, baking powder and salt. Add the raisins, apple, carrots and walnuts and mix well.

In a medium bowl beat together the butter milk, brown sugar, olive oil, egg, and vanilla.

Add the wet ingredients to the dry mixture and stir just until blended. Spoon the batter evenly into the muffin pan.

Bake 18 to 20 minutes until the muffins are lightly browned and a toothpick inserted in the center of a muffin comes out dry.

My Cookbook Notes: “Tess and Grandma baked these on February 23, 2009.” She was 2 years old at the time and we just made another batch last week with her younger brother.

My kitchen was a mess but we all had a ball. The kids are cracking eggs, measuring, and stirring, as memories of Grandma’s Kitchen are being locked away for future reference.

Cabbage Rolls in Tomato Sauce

Cabbage Rolls in Tomato Sauce                                   

Growing up, there was never a Christmas, Easter, or Thanksgiving, when my mother didn’t have a huge bowl of Cabbage Rolls on the dinner table. The aroma and taste of this dish still floods me with sweet childhood memories. 

For a smaller quantity that serves 4:

1 medium head of cabbage                               

1 tablespoon olive oil                                            

½ large onion, diced

1 small yellow chili pepper diced

 1 cup of long grain white rice

½ pound ground pork

½ pound ground beef  

1 teaspoon salt

½ teaspoon freshly ground black pepper

2 medium cans of Campbell's condensed tomato soup

2 cans of water

Tomato juice (optional)

Pour boiling water over the rice and let it stand while preparing the cabbage.

Bring a large pot of water to a boil.  Prepare the cabbage.

Remove any spoiled outer leaves. Cut around the core.  Blanch the cabbage just enough to soften the leaves. Using two forks continue to gently remove the outer leaves as soon as they become pliable and set them aside to cool. Be careful not to overcook the leaves. As the leaves cool pare down the center ridge.

In a medium saucepan over medium high heat, warm the oil until hot but not smoking. Saute diced onion and yellow pepper until soft.

In a bowl mix the pork, beef, drained rice, onions, salt and pepper.

Form a cylinder shape with an egg-sized portion of the meat mixture and place it on the thickest part of the cabbage leaf. Roll the meat in the cabbage and then use your finger to tuck the extra cabbage into the ends of the roll. This secures the roll to hold its shape.

Arrange the rolls in a large heavy saucepan and add 2 cans tomato soup and 2 cans of  water. 

Cover. Bring to a boil and then lower heat to a gentle boil for 60 minutes. Check periodically adding  water or tomato juice if the sauce is too diminished. Taste to ensure the rice is cooked. Continue cooking another 10 - 15 minutes if the rice is still hard.

Serve cabbage rolls with sauce.

I love a cucumber salad and pickled beets with this dish.

Chicken and Dumplings

Hungarian Paprikash Chicken with Dumplings (Paprikáscsirke)

Kicking up the Nutrients

Poultry is an excellent source of protein. It is also good source of vitamin A, the B vitamins, and minerals. Ounce for ounce, peppers are a better source of vitamin C than citrus fruits.

1 ½ tablespoons olive oil

½ large onion, diced

1 large celery stalk

½ red bell pepper, diced

1 small yellow chili pepper

2 tablespoons Sweet Hungarian Paprika

2 cups chicken broth

6 chicken drumsticks (or your favorite pieces)

½ teaspoon salt

½ teaspoon freshly ground black pepper

¼ cup fat free sour cream

1tablespoon flour

Dumpling:

2 large eggs, well beaten

1/2 cup flour (less for small eggs)

1 tsp salt

In a medium saucepan over medium high heat, warm the oil until hot but not smoking. Sauté onion, celery, and peppers until soft and the onions just start to brown. Add Paprika and stir thoroughly. Add chicken broth, black pepper, and salt. Cover. Bring to a boil and lower heat to a gentle boil for 40 minutes.

Prepare Dumplings

Boil water with 1 tsp salt.

Mix salt and flour into the beaten egg. Dough will be firm. Dip clean spoon in hot water. Use the edge of the spoon to “carve out” half a spoonful and immerse it into the water shaking off the dough. Cook dumplings uncovered 3 min.

Drain and set aside.

When chicken has cooked thoroughly gently remove the pieces to prepare the sauce.

In a small measuring cup mix the fat free sour cream with the flour. Add ½ cup of the hot cooking juices to the sour cream and stir until the mixture is smooth. Add this back to the pot with the dumplings and stir until dumpling are heated through. Plate chicken and pour over the sauce and dumplings.

Left over sauce is heavenly over steamed broccoli!

Suggested serving: 2 drumsticks with 6 dumplings and sauce.