Monthly Archives: August 2012

August 27, 2012 · 8:48 am

Speedy Black Bean Chili

There is a growing trend of going meatless on Mondays. I’m no vegetarian or vegan, but I certainly see the advantages to “Meatless Mondays.” Choosing one day a week to enjoy meals without meat, seafood, or poultry gives me the opportunity to stretch my creative cooking muscles. I look for ways to boost fiber and nutrition while saving a buck (meatless meals almost always cost less). Black Bean Chili is my contribution to this week’s “Meatless Monday.” If you make this chili, don’t skip the fresh herbs. Chopped fresh cilantro (or if you prefer, parsley) brightens the flavors. You won’t miss the meat!

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RECIPE

BLACK BEAN CHILI

 

There’s no need to presoak beans if you’re using a pressure cooker. If you don’t have a pressure cooker, substitute a large (15.5 oz.) can of black beans for the dried in the recipe. Cook over low heat in a covered saucepan for an hour.

 

Ingredients:

  • Nonstick cooking spray
  • 1 onion
  • 2 – 4 cloves garlic
  • 2 cups (1 pound) dried black beans
  • 1 Tbsp. chili powder
  • 1 can diced tomatoes and green chilies
  • 1 quart + 1 cup liquid (broth, water, beer—your choice)
  • 1 cup fresh chopped cilantro or parsley
  • Salt and pepper (optional—taste before adding)
  • Juice of one lemon (optional)

 

Directions:

  1. Spray the inside of a 6-quart pressure cooker with the nonstick cooking spray.
  2. Chop the onion and garlic (I use the Vitamix).
  3. Over medium heat, sauté the onions and garlic. Add the chili powder.
  4. Rinse beans and remove any hulls. Add beans to the pressure cooker pot.
  5. Add tomatoes and green chilies, stir to combine, then pour in all the liquid.
  6. Secure lid to the pressure cooker and bring to pressure.
  7. Cook under pressure for 35 minutes.
  8. Remove pot from heat and allow pressure to drop on its own for 5 minutes.
  9. Carefully release pressure and open pot according to your manufacturer’s instruction.
  10. (Optional step) Scoop out a cup of the beans and puree then stir in to thicken chili.
  11. Stir in chopped cilantro (or parsley), the juice of a lemon (optional but good!), and then serve topped with a tablespoon of your favorite topping, such as sour cream, shredded cheese, or salsa.

Yield: 6 1-cup servings

If you prefer chili that’s more soup-like in consistency, increase the liquid to 1½ quarts. Vary the recipe with different kinds of beans and flavorings. Caution: Do not decrease the liquids as they are necessary to pressure cooking safety.

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Filed under beans, Chili and Stew, Cilantro, cooking, Healthful Eating, Mexican, Recipes

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August 20, 2012 · 7:55 am

Jalapeño Patty Melt Burger

Delicious and spicy, the jalapeño patty melt burger!

We love burgers, but we limit our red meat to one serving per week. Consequently, I look for alternatives to the juicy beef burger. (Boca Burgers and MorningStar Farms aren’t an option for me right now because they contain soy, which interferes with medication I take; however, veggie burgers are a good alternative if your doctor agrees)

I buy lean ground turkey for making my own sausage, pasta sauce, etc. and I’ve experimented with ways to make it more palatable as a burger. The problem is the taste. Turkey has a tendency to be bland, so it’s necessary to bump up the flavors. One solution is my recipe that’s a knock off of a popular beef burger at a fast food chain, the jalapeño patty melt burger. It has a kick, especially if the salsa is hot. If you aren’t a fan of spicy hot food, you can vary the recipe with milder cheese, salsa, and peppers.

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RECIPE

Ingredients:

  1. ½ pound lean ground turkey
  2. dash of salt and pepper
  3. 1 jalapeño pepper, thinly sliced
  4. 2 Tbsp. salsa, divided
  5. 1 bunch fresh cilantro leaves, chopped
  6. 2 ounces pepperjack cheese, divided in fourths
  7. 2 whole wheat burger buns

Directions:

  1. Preheat a cast iron grill pan, outdoor grill, or contact grill.
  2. Combine ground turkey with the salsa, chopped cilantro, salt and pepper. Do not overwork the meat.
  3. Form turkey mixture into two equal patties (make a bit thinner in the centers to prevent burger bulge)
  4. Cook for five minutes on hot grill or grill pan, turn, and cook opposite sides of burgers five minutes.
  5. While burgers cook, separate the bottoms and tops of the buns. Place on fourth of the cheese on each bottom.
  6. Remove burgers from heat and place on the cheese on the bottom portions of the buns. Add a fourth of the pepperjack cheese, and the jalapeño slices.
  7. Place burger, bun and all, back in the grill pan or on the grill. Weight the burger down and cook one minute or until cheese melts. (If using a contact grill, no weight is necessary)
  8. Carefully remove jalapeño patty melt burger from the grill and serve.

Yield: 2 burgers

Variations: Mix the salsa with 1 Tbsp. sour cream and spread on each bun before adding the cheese.

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Filed under Burgers, Cilantro, Healthful Eating, Mexican, Recipes, salsa, turkey, Turkey Recipes

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August 13, 2012 · 8:31 am

Pecan Waffles

Making your own waffles is fun, especially if you have company. Make the batter ahead of time and store in a pitcher in the refrigerator. Then when you’re ready for breakfast, brunch, or (My favorite) dinner, you simply heat up the waffle iron and start cooking. These are so tasty, the syrup is optional!

RECIPE

Pecan Waffles

Ingredients:

  • ½ stick real butter, melted
  • 1 cup whole wheat flour
  • ½ cup all purpose flour
  • 2 tsp. baking powder
  • ¼ tsp. salt
  • 2 Tbsp. brown sugar (light or dark, your choice)
  • ½ cup egg substitute or 2 eggs, lightly beaten
  • 1 tsp. pure vanilla extract
  • 1¼ cups milk
  • ½ cup chopped pecan pieces
  • nonstick cooking spray

Directions:

  • Preheat the waffle iron.
  • Combine all ingredients and stir just to combine.
  • Spray waffle iron plates with nonstick cooking spray.
  • Pour about 1/3 of a cup of batter per waffle (mine cooks two waffles at a time) and spread to cover the waffle plate.
  • Close lid and time for 4 minutes (Or as your waffle iron’s manufacturer suggests). Waffles should release easily and be golden brown.
  • Serve immediately with pure maple syrup or honey.

Yield: Six waffles (waffle iron plates vary in size)

Variation: Dust with powdered sugar before serving and skip the sypup or honey.

The pecans and whole wheat flour bump up the protein and fiber. Resist cheap syrups. Use the real thing. As with butter, a little bit goes a long way. You’ll use less and get great flavor.

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Filed under cooking, Healthful Eating, Recipes, whole wheat

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August 6, 2012 · 7:52 am

Oatmeal Chillers

It’s summer. As much as I love oatmeal, I save warm cereal for cold mornings. I don’t want hot oatmeal for breakfast when it’s 80°. Recently I read a blog post (the Yummy Life) about refrigerated oatmeal. I liked the idea, experimented with my own recipes, and came up with a couple of favorites. I’m not sure how it works, but it does. Perhaps the acidophilus in the yogurt “cooks” the oatmeal. Anyway, it’s a nutritious, easy breakfast, especially for those on the go.

Ingredients for making an oatmeal chiller.

RECIPES

Oatmeal Chillers

Basic ingredients:

  • ¼ cup oatmeal (not instant or quick cooking)
  • ¼ cup milk
  • ¼ cup Greek style yogurt
  • 1 tsp. ground flax seeds, ground nuts, or wheat germ
  • 1 Tbsp. sweetener (your choice)
  • ¼ cup chopped fruit, berries, or applesauce

Directions:

  1. Add all ingredients except the fruit to a 1 cup glass jar.
  2. Shake jar to combine.
  3. Stir in fruit, seal, and refrigerate overnight.

Variations of fruit, sweeteners, or seasonings:

Cherry Vanilla Oatmeal Chiller

Cherry Vanilla Oatmeal Chiller

Use 1 Tbsp. honey for the sweetener, add ½ tsp. vanilla extract, and combine with milk, yogurt, oats, etc. Take 8 frozen cherries, half, and stir in the mixture. Refrigerate overnight. Stir again before eating.

Maple Walnut Applesauce Oatmeal Chiller

Use 1 Tbsp. real maple syrup for sweetner, add a pinch of apple pie spice (or ¼ tsp. cinnamon), and chopped walnuts. Combine then stir in ¼ cup unsweetened apple sauce.

Chocolate Hazelnut Oatmeal Chiller

Reduce sweetener to 1 tsp. sugar or omit. Stir in 2 Tbsp. Nutella® hazelnut spread. The Nutella® will be stiff and require a lot of stirring.

Peanutty Oatmeal Chiller

Same as the Hazelnut except use all-natural peanut butter instead of the Nutella®. Add a sprinkle of peanuts.

Strawberry Preserves Oatmeal Chiller

Reduce sweetener to 1 tsp. or eliminate (taste test and add before serving). Stir in 3 Tbsp. strawberry (or your choice) preserves.

I found ½ pint Mason jars work well. If you get the wide mouth jars, you can buy the plastic screw-on lids. (Save the two-piece rings and seals for canning.)

Experiment with other fruits and flavor combinations. I’m hooked, and soon you will be, too.

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Filed under fruit, Healthful Eating, oatmeal, Recipes, snacks, Yogurt

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