3-Bean Garden Chili

Recipe #102: http://www.calgaryherald.com/health/diet-fitness/Moroccan+chickpea+stew+three+bean+garden+chili+easy/7985185/story.html#ixzz2LedYZJgi

Since newspaper websites tend to change more quickly than some others, here's the recipe written out:

[Serves 8]
15 mL (1 tbsp) canola oil
500 mL (2 cups) chopped onion (I used 1 medium yellow and 1 small yellow which equaled 2 cups)
3 cloves garlic, crushed (I minced, poorly)
375 mL (1.5 cups) diced red bell pepper (I just diced 1 red pepper)
375 mL (1.5 cups) diced green bell pepper (I diced 1 yellow one. Yellow is prettier than green. I'm not making Christmas chili here, people.)
2 cans (each 796 mL/28 oz.) diced tomatoes (I used 1 can regular diced and 1 can diced with Italian spices)
1 can (540 mL/19 oz.) kidney beans, drained and rinsed well
1 can (540 mL/19 oz.) black beans, drained and rinsed well
1 can (540 mL/19 oz.) chickpeas, drained and rinsed well (I substituted white beans to increase the odds of the Meatatarian eating this vegetarian recipe. He suffers through the carrots, but refuses to eat chickpeas.)
250 mL (1 cup) chopped carrot
125 mL (1/2 cup) corn kernels, fresh or frozen (I used a 341 mL/12 oz can of peaches and cream corn, drained. Fresh corn is NOT in season here at the moment.)
30-45 mL (2-3 tbsp) chili powder (I used 2, not 3, and my chili has a bit of kick)
30 mL (2 tbsp) unsweetened cocoa (I used some organic stuff we have)
2 mL (1/2 tsp) cinnamon
1 mL (1/4 tsp) cayenne pepper, or to taste (turns out they don't mean you should taste the cayenne straight up. They mean taste it in your chili.)
30 mL (2 tbsp) tomato paste (I used 2 heaping tablespoons)
Freshly ground black pepper, to taste (or grind until you feel like stopping)

Fill me up, buttercup!

In a large saucepan, heat oil over medium heat. When pan is hot, add onion and saute for 8-10 minutes (if you are using our stove, you will notice the onion starting to turn brown and smoke at about the 7 minute mark so you'll turn the heat down a little - or shrug and carry on). Add garlic and bell peppers and saute for 2-3 minutes. Add tomatoes, kidney beans, black beans, chickpeas (or whatever you substituted in the bean selections), carrot, corn, chili powder, cinnamon, cocoa, cayenne pepper and tomato paste (I don't understand why they don't just write "add everything else except the black pepper"). Stir to combine. Season with black pepper. Cover and bring to a boil; reduce heat and simmer for 35 minutes (at which point your carrots will still be kind of crunchy even though you sliced them very small and thinly so next time, you will saute/cook them with the onions or the peppers, at the beginning of the recipe.)

This fibre-rich recipe will fill you up for any meal. In fact, after eating a LOT of it recently, I wrote a haiku about it today:

Fibre overdose

I will pay for this later

Exploding colon

Chicken Cacciatore Pronto

Recipe #101: http://www.kraftcanada.com/en/recipes/chicken-cacciatore-pronto-108121.aspx?cm_mmc=eml-_-rbecaen-_-20130306-_-2085&cm_lm=ECBBCAE26A9EBFC4D6C4C17426109BFA

What to do when you dig forgotten chicken pieces out of the back of the freezer and need a saucy (sauce-y?) recipe to go with them? Check your inbox for Kraft's weekly recipe idea email! That's how I found this one. When I read that I was supposed to make spaghetti to go with the chicken, I decided to make the Spaghetti Squash with Tomatoes and Basil recipe (#100) instead. Whoa - 2 recipes in 1 meal!

I don't really know how much the chicken that I used in this recipe weighed because I forgot to check before I cooked it, but we estimated it at about 1.5 lbs when it was served. Instead of the 2 small red peppers, I used 1 orange pepper, diced instead of chopped, because neither of us is in love with peppers. I figured it would be more palatable in teeny, cheerful orange form. I can still taste it faintly when I eat the finished product, but it's not a peppery punch in the palate like I feared. As for the tomato paste, I think I measured roughly 3 tablespoons (slightly on the more "heaping" side), and neither of the cheeses I used were "light" versions.

Breakfast so good!

Given that I was following 2 different recipes for the same meal, I'm pretty impressed with myself for having them both ready within about 7 minutes of each other. If you know me or have watched me in the kitchen, it's a big deal. Like the web address of my blog says, I'm still learning to cook (and manage my time... but that`s a different story for a different day). Once the chicken was simmering in the pot, I was able to focus on the spaghetti squash for a while.

Speaking of which, I was delighted that my impulsive idea to substitute squash for pasta (say what?!) turned out REALLY well. The Meatatarian made himself rice instead of squash, but we both agreed that the chicken was really good. The gooey cheese on top was a nice touch and he didn't even mention the orange pepper I snuck in - maybe he didn't even notice? When I piled the finished versions of these two recipes one on top of the other, I had a pile of food that was so delicious (have I said that enough already? No.) that I ate it again for breakfast this morning. Score one for me!

Spaghetti Squash with Tomatoes and Basil

Recipe #100: http://www.steamykitchen.com/19385-microwave-spaghetti-squash-with-tomatoes-and-basil.html

I think I should rename this recipe as "Dinner so good you'll eat it for breakfast the next day, too". And I don't even like squash.

I think this might be the first time in conscious memory that I've chosen to eat spaghetti squash. As we know from my Apple Squash Soup post (Recipe #98), I tend to avoid squash. However, now that I have made two recipes of two different kinds of squash and loved them both, it's much more likely that squashy recipes will show up on the stove more often. The Meatatarian will not be as happy about this...

This recipe was SO easy to make. A few words to the wise: Stab the squash with gusto but CAUTION. That sucker rolls around very easily and the knife may slip. Also, I nuked mine on a plate so that any of the gooey juices that came out would not require me to clean the microwave. Did I mention I hate cleaning? Be sure to wear oven mitts or some kind of thermal hand protection to handle the squash once you've started nuking it because it'll be RIDICULOUSLY hot. I found that the trickiest parts of this recipe were trying to get the seeds out after cutting the cooked squash open, then trying to "toss with tongs" once the squash was in the pan. This was probably partially due to the fact that I only used 1 fork to scrape the squash out of the hulking skin.

Spaghetti squash - my new amore

I don't know what size of spaghetti squash I had - average, if I had to guess. I didn't have fresh basil so I used 2 enthusiastic squeezes of my squeeze tube basil instead. Our parmesan cheese was the regular Kraft kind and I did not add salt, just some grinds of pepper.

I was amazed at how "delicious and Italian" this recipe smelled before I even tasted it. Did I mention that Italian food is my second love after fresh fruit? I served it (to myself because he refused to try it) as a bed for the Chicken Cacciatore (recipe #101) in lieu of the spaghetti that it called for and the only difference was the texture - spaghetti squash is crunchier than pasta spaghetti. My mouth was in heaven from the combination of garlic, tomato and basil.

Bring Your Own Granola

Recipe #99: surprise! You get to make it up yourself.

I recently got my Apprentice Interpreter (natural history/ecology, not languages) certification, then followed that up with a workshop hosted to give people ideas for more outdoor activity foods that you can easily make yourself. It was a small turnout but I had a lot of fun. Here's the outline we were given to make your own granola (credit to Laurie Schwartz of the Interpretive Guides Association):

Do-it-yourself granola

 

Pre-heat oven to 300° F.  Mix dry ingredients in a large bowl.  Start with 2 cups of large flake oatmeal, add a pinch of salt, then add ¼ cup to ½ cup each of your selection of yummy additions, such as…

 

Dried fruit: raisins, cranberries, cherries, pears, peaches, mango, pineapple, figs, apricots, dates, currants, banana chips, blueberries  (Chop any big pieces of fruit into small dice.)

Nuts: almonds, peanuts, hazelnuts, cashews, pecans, walnuts (nuts can be chopped or left whole)

Seeds: sesame, flax, pumpkin, sunflower, hemp hearts, chia

Other: shredded or flaked coconut, soy nuts, wheat germ, bran

Spices: cinnamon, candied ginger, nutmeg, vanilla

 

I like to mix at least one of each of the kinds above. If you want to add chocolate, you’ll have to wait until after it has baked and cooled or you’ll have a big mess!

 

½ cup oil (canola or sunflower)

½ cup honey

 

Melt honey with oil in a small saucepan over medium-low heat until bubbly.  Stir briefly to combine, and then pour the syrup over your dry mix.  Stir to combine well. Spread the mixture on a rimmed cookie sheet and bake for 30 minutes.  Be careful not to over-bake, because the granola will continue to darken as it cools.  You can stir the granola while it’s still hot to break it up into little chunks for cereal, or press it into a greased pan to cut into bars for the trail.  It’s easier to cut while still a bit warm.  

I made my own granola!

When I made mine last night, I randomly threw in 1/2 cup of whatever I dug out of the cupboard that fell within the suggestions above. I think I ended up with:  unsalted sunflower seeds, 1/4 cup chopped dried mango, banana chips, crushed walnut pieces, sliced almonds, 1/4 cup prunes, and raisins. I freehand measured some cinnamon and nutmeg, too. 

Mine turned out really well (in my unbiased opinion, of course). Even the Meatatarian ate some. I stirred it a couple of times while it was baking to keep it from sticking. Give it a good stir when it starts to cool after coming out of the oven for good. Mine was quite stuck to the pan. I laughed out loud when I finally figured out that the grapes which had suddenly appeared were actually the raisins. Cooking is fun! 

For next time, I will reduce the oil quantity (mine's a bit too oily for me) and maybe not get quite so excited with the nutmeg. And now that I finally found the dried coconut, I'll probably add that, too, along with dried apricots (if I have them) and Sean's dried apple slices. The best part about this recipe is that you can make it entirely yours!

Apple Squash Soup

Recipe #98: Apple Squash Soup

If it's possible to fall in love with the enemy, I have done so after making this soup. Squash and I have never been friends for as long as I can remember. Whenever squash is served - usually at a family holiday get-together or something similar because my mother knows I avoid it at her house - I give it the ol' evil eye and eat extra mashed potatoes instead. However, I am wise enough now to recognize the nutritional benefits of squash so I decided to see if I could fool my palate by eating the evil vegetable hidden in a soup.

Soup-to-be

 

 

The worst part of making this pot of deliciousness was peeling and dicing the butternut squash and the sweet potato. I've never dealt with butternut squash before and today, I discovered that it oozes clear sap-ish stuff when you cut it. Weird. I had to manhandle it quite a bit to get all of the skin off with the knife after discovering that my peeler was not up to the job. I also had to stop to sharpen the knife I was using - yes, I worked so hard that I dulled my knife! Ok, maybe not, but it sounds good. This be one dense vegetable and I have the calloused hands to prove it.

I ended up buying 2 squashes (squashi? squishes?) at the store this morning to get the weight called for in the recipe. I guessed on the sweet potato weight and went for a "medium" size one. For apples, I used Spartan because they were from Canada and the cheaper ones next to them were not. The chicken stock tetra that I used all of (said 900 mL on the container, but measured to 4 cups...?) was the no-salt-added kind by Campbell's. I opted for the dried spices since I already had them on hand; I actually added the 1 tsp of salt (I don't normally add salt) since the stock had none added; and I freehand measured the pepper as I am prone to doing. Grind, grind, grind, stir, grind, grind, good enough. I used regular Carnation Evaporated Milk instead of the 2% or Fat-Free, and then I used some of the leftover to make more tea. Mmmm.....

As far as the cooking goes, this soup was very easy to make. Once it got to boiling, I could finish the dishes and attempt to restore order in the kitchen which actually ended up more like me checking Facebook and texting friends. What dishes? Ha! Although we own a food processor, I don't like using it because it has all these blades and parts that I have to clean afterward so I pureed the soup in the old-school blender. I hate cleaning it, too, but at least I know it better. I learned from painful past experience to puree small batches at a time - no more pea soup burns on my arm!

Soup SO GOOD!

At last, it was time to taste the soup and - oh, joy! What delight! This soup is SO GOOD! Mine has a nice flavour to it (probably from the pepper, in part), and it's filling and nutritious. I'm bringing some to my yoga buddy tomorrow morning for her breakfast. I think I might need to eat more of this one for dinner tonight!

Roasted Sweet Potatoes & Pineapple

Recipe #97: Roasted Sweet Potatoes & Pineapple

Well, my only class today got cancelled so instead of working on an assignment that is due in a few days, I decided that I would put that off in favour of finally doing something culinary with the pineapple and yams that have been staring accusingly at me for a while now.

In a fit of what can only be described as "what WAS I thinking?", I recently bought two yams. Yams? I don't even really like yams. He doesn't care for them either, if memory serves, so why did I bring them home? Oh, right - the new What's Cooking magazine showed up in the mail the other day and I thought the above recipe looked good. Lucky for me, it IS good!

Tasty on Instagram!

I'm not quite sure how their suggested 4 sweet potatoes equates to about 2 lbs/900g. My two monsters weighed roughly that combined although I ended up using only about 1.5 yams after cutting off the parts that got fed up with waiting to be eaten. I didn't buy pre-cut pineapple to be sure to have 3 cups since it was more cost effective to buy a whole pineapple and use whatever it gave me (I estimated 1 1/2 cups). Next time, I'll buy 2 pineapples - the more, the merrier! I had to rehydrate my brown sugar with hot water in the microwave to get it to crumble enough to use; I used butter instead of margarine; and I added the suggested 1/4 tsp of cayenne pepper for kick. I happened to have olive flavoured cooking spray on hand so I used that for the baking sheet.

Aside from having to hack up the yams (about as much fun as washing all the dishes...), this recipe was simple to make. I ended up with about a 2:1 yam to pineapple ratio in the end, and it has a nice shot of taste to it with the added pepper. Better still, it is a simple and delicious way to get some extra vitamins into me, especially if he won't eat any. Bonus: I LOVE HOT PINEAPPLE!

Get Well Soon Chicken Improv Soup

Recipe #96: I made up my own!

I've been feeling rather run down and lousy for the past day or so. It probably doesn't help that:
a) it's the end of the semester (and my degree!!!)
b) I work in a hospital and a fitness centre, and am a full-time student (3 extra-germy environments)
c) I keep encountering people who were sick with "that thing going around"

That being said (and the kale needing to be eaten), I thought I would invent myself some variation on chicken soup so that I would hopefully boost my immune system and start feeling better. What better reason to clean out the fridge that to make up a recipe as I go?

Cleaning out the fridge is good for me!

2 tbsp olive oil
1/2 onion (because you were tired of looking at it and it needed eating)
2 cloves garlic, minced (or finely chopped because the mincer was in the dishwasher and you didn't feel like cleaning it again)
4 cups cauliflower in bite-sized pieces
1 can (540 mL/19 oz) white kidney beans (or equivalent), rinsed and drained
1 cup chopped fresh mushrooms
1 cup small bows pasta
2 farmer's market medium tomatoes, chopped
1 cup chopped baby carrots
6 stalks celery hearts, chopped
2 1/3 cups reduced-sodium chicken stock (because it was in the fridge and needed to be used up)
3 2/3 cups organic vegetable stock (because the beef stock in the fridge had gone off and you only had vegetable in the cupboard)
2 cups water (or more in lieu of stock)
1 bay leaf
1 tsp dried rosemary
1 tsp squeeze tube basil
1 tsp squeeze tube oregano
1/2 tsp ground black pepper
3 cups organic baby spinach
71g/2.5 oz cooked chicken, shredded
4 cups farmer's market kale, stems removed, chopped well

I can't swear to it because I was multi-tasking while watching college football, but I'm pretty sure the cooking process for this soup went something like this:
1. Chop/dice everything that needs to be smaller.
2. Heat the oil in a big pot on medium-high; cook the onions and garlic for a few minutes until they start to burn and/or smell really good; turn the burner down to medium.
3. Add the celery and carrots; stir.
4. Add 1 cup of stock when the vegetables start smoking; wait until it boils.
5. Add more stock until you think you have enough; then, add the cauliflower, tomato, spices/herbs and mushrooms; stir.
6. Add water and chicken randomly; remember to add beans; stir.
7. Simmer for 30 minutes, stirring periodically. Taste occasionally because you are starving and it smells good.
8. Add pasta, kale and spinach, stir.
9. Cook another 10 minutes, stirring and tasting occasionally until pasta and vegetables are tender to your liking.
10. Mangia, mangia!

Mmmmm.......