Tag: healthy

Adaptable Recipes, Dinner, Easy Preparation Meals, Makeover Monday Meals

Makeover Monday Meal Quick and Easy International Edition

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Many people are experimenting with new flavors and trying out recipes to make meals a little less boring and repetitive. That’s great on the weekend or on a holiday when you have time. Trying that during your busy work week is something else altogether.

Fortunately, most supermarkets and grocery stores’ produce sections offer many of the usual suspects when it comes to building flavors such as onions, shallots, garlic, and bell peppers, diced, chopped, and ready to use. For this recipe, most people have curry, turmeric, and ginger powder in their spice racks. If you want to add the yellow curry paste to the mix for an added kick, you can find it in the international aisle of your supermarket, or you can order it online.

This ginger curry coconut shrimp recipe also contains coconut milk, which can also be found in most stores. Just be sure to get unsweetened coconut milk, creme de coconut is great for Pina Coladas, but it’s not right for this recipe.

Another ingredient, riced cauliflower can be found in steam-in bags in the frozen section. All of this comes together to make a healthy and easy Monday night meal that you can make in thirty minutes.

This recipe is easily adapted for vegetarians, and vegans, and is gluten-free. The recipe is fairly straightforward. You can adjust the seasoning to fit your taste.

 

Ginger Coconut Curry with Vegetables over Cauliflower rice.

1 large or 2 small shallots, diced finely

1 tablespoon of freshly grated ginger or 1 ½ tablespoon of ginger powder

4 cloves of garlic, minced

½ teaspoon yellow curry paste, optional

½ teaspoon turmeric

1 ½ tablespoon curry powder, or to taste

1 medium red bell pepper sliced into strips and halved

1 medium orange bell pepper sliced into strips and halved

½ a large green bell pepper or 1 small green bell pepper sliced into strips and halved

1 can of light or full-fat coconut milk

1 package of snow peas or sugar snap peas

Juice of 1 lime

2 teaspoons coconut sugar

1 can (14-ounces) of crushed or whole peeled tomatoes

1 pound of large shrimp, peeled and deveined

Vegetable oil

Chopped cilantro, optional to garnish

1 package of frozen riced cauliflower prepared according to the directions on the package.

In a large skillet, heat 3 tablespoons of vegetable oil until it shimmers. Add shallots and sauté until they begin to soften. Add the ginger and garlic, and cook until fragrant. Add the bell peppers and continue sautéing. Then add the curry, turmeric, ginger powder (if you didn’t use fresh ginger), yellow curry paste if using, and stir in the coconut milk. tomatoes, followed by lime juice and coconut sugar. Allow it to simmer for five to eight minutes. Add the shrimp and the sugar snap peas. If it seems too thick, you can add a little water. Cover and let it simmer on low for an additional six minutes or until the shrimp has cooked through. Serve over cauliflower rice. If you’d like top with chopped fresh cilantro and serve.

Makes 6 servings.

To make vegetarian or vegan- omit the shrimp.

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Adaptable Recipes, Dinner, Easy Preparation Meals, Makeover Monday Meals, Summer Cooking Delights

Makeover Monday Meals- Salad Edition

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The one thing most people can agree on is salads. The fact is a salad encompasses much more than just lettuce. By definition, a salad is a cold dish of various mixtures of raw or cooked vegetables, usually seasoned with oil, vinegar, or other dressing and sometimes accompanied by meat, fish, or other ingredients.

Salads fall into the following principal categories:

  • Green salads
  • Vegetable salads
  • Salads of pasta, legumes, or grains
  • Mixed salads incorporating meat, poultry, or seafood
  • Fruit salads

Salads are versatile and easy to prepare. Instead of picking up a pre-made salad for a light weeknight dinner, this recipe takes less than thirty minutes to make and some of the ingredients are pantry staples you already have on hand.

This pasta salad takes advantage of summer’s bounty of tomatoes, paired with black olives, fresh basil, and mozzarella. Moreover, it’s adaptable for low-carb lifestyles, vegans, vegetarians, and those with gluten sensitivities or Celiac disease.  You can even add more veggies like broccoli and red bell peppers, or whatever other vegetables you like.

We have included a recipe for a homemade dressing that takes no time to make and can be kept in an airtight container in the pantry.

 

Caprese Style Pasta Salad

1 box of tri-color penne or rotini style pasta prepared according to directions, rinsed then cooled. (gluten-free tricolor or regular penne or rotini pasta)

1 bottle of Italian dressing or homemade 4 Seasons Style Italian dressing

1 can of medium black olives, drained and sliced

1 package of cherry or grape tomatoes, sliced in halves

1 package of whole milk or part-skim mozzarella, diced into medium size cubes (vegan mozzarella)

Extra virgin olive oil

A bunch of fresh basil

 

Add the cooked pasta, black olives, and tomatoes to a large bowl, then toss them together. Add the mozzarella, then drizzle enough olive oil to coat over the mixture, then lightly toss together while adding the Italian dressing. How much you use is up to you.

Roll the basil leaves together and cut them chiffonade style. Add to the pasta salad and toss with two spoons to get the bail distributed throughout the salad. You can serve the salad immediately or if you have time,  cover and let it chill in the fridge.  This pasta salad gets better with time.

Savory Saver recipe for Copycat Good Seasons Garlic and Herb Dressing

2 Tbsps Garlic Powder ·

1 Tbsp Sugar ·

2 tsp Salt ·

2 tsp Dried Parsley ·

1 tablespoon Dried Basil ·

1 ½ tsp Onion Powder ·

½ tsp Dried Mustard …

½ tsp Black Pepper

¼ tsp Dried Oregano

¼ tsp Dried Thyme

¼ tsp Celery Seed

Ingredients for Making Dressing

2 Tbs Dressing Mix

2 Tbs Water

¼ Cup White Vinegar

⅔ Cup Neutral Oil (Canola, Vegetable, Safflower, Grapeseed or Peanut)

Instructions

Mix all dry ingredients in a small bowl.

Store in an airtight container.

To Make Dressing

Put 2 Tablespoons of the dressing mix in a Salad Dressing Shaker or Small Mason Jar.

Add 2 tablespoons of water and ¼ cup of white vinegar to the shaker.

Close Shaker and shake up well to mix and dissolve the ingredients.

Add oil to the mix and shake again until fully combined.

To Make the Carb-free version of this salad, spiralized 1 large or 2 small zucchini. In a lightly salted boiling water pot, add the zucchini noodles, and cook for 1-3 minutes. Remove from the pot, drain in a colander, and run cold water over the noodles. Set them aside and let them cool before proceeding with the recipe.

For a Vegan version of the pasta salad, you can use a vegan mozzarella. Miyoko’s Creamery makes a vegan mozzarella, there are also Great Value, Earth Grown, and Violife versions of vegan mozzarella, that are available commercially either in stores or ordered online.

Adaptable Recipes, Dessert, Makeover Monday Meals

Makeover Monday Meals-No Bake Dessert Edition

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We are dedicated to bringing you recipes to make breakfast, lunch, or dinner a little easier for you on a Monday. However, now that it’s almost summetime, a lot of us will be taking things outside to grill and spending less time in the kitchen.  That said, we will continue tobring you recipes for the grill along with easy salads that come together in a flash.

Nevertheless, there’s one thing that everyone loves and that’s dessert. The only problem is when the mercury is rising, no one wants to turn on an oven. Ice cream, gelato, Italian ices, milkshakes, and sorbet are great frozen treats that are perfect for those hot summer evenings, but we found a dessert that you can make at home and it only has two ingredients.

This no-bake berry cloud cake comes from Kirbie’s Cravings

I’d long been intrigued when I see posts for cakes recipes that only have  2, 3, or 4 ingredients. I’m an old-school baker and I love to make everything from scratch, which means the minute I see a cake recipe with a box mix, it’s a pass for me. (By no means do I have anything against cake mixes, if you love them, use them). Nonetheless, in this case it was the two ingredients and no butter, eggs, sugar, flour, or oil that moved me to give it a try.

I wasn’t sure what to think, but it worked. I didn’t add any sugar to the mixed berry applesauce, and I whipped it for 15 minutes to get a light cloud-like texture. It took no time to prep or cook, then all I did was put it in the refrigerator for an hour. The consistency is very light and airy. I reccommend using an 8-inch or a 6-inch square pan.

I adapted the recipe for vegans, by adding the substitute for gelatin.

All in all, I think this dessert would be a breeze and something everyone can enjoy guilt-free.

Servings: 12 slices

 

Prep Time: 20 minutes

 

Cook Time: 3 minutes

 

Chilling Time: 1 hour

 

Total Time: 1 hour 23 minutes

 

 

Course: Dessert

 

Cuisine: American

 

 

2 Ingredient No Bake Berry Cloud Cake by Kirbie Cravings

Ingredients

1 2/3 cups (408 g) unsweetened mixed berry applesauce

4 1/2 tsp (15 g) unflavored gelatin powder

  • For vegans use 3 teaspoons (6g) agar-agar powder to replace gelatin

Instructions

Line an 8-inch square pan with parchment paper.

Add applesauce and gelatin to a large heat-proof mixing bowl. Whisk until the gelatin is fully incorporated. The gelatin powder should make your applesauce thick and a little chunky.

Using the double boiler method on the stove, dissolve the gelatin completely. When the gelatin is dissolved, your mixture should become thinner and smoother. The applesauce should feel warm to the touch, but not hot. Be careful to not let the mixture get hot or boil. Remove bowl from stove and let it sit for about 5 minutes to cool to room temperature.

Pour applesauce mixture into the bowl of a stand mixer. Using the wire whisk attachment, beat on highest speed for about 15 minutes. Your mixture should more than triple in volume and should look like airy whipped cream. When you stop your mixer, your wire whisk should be able to hold a soft peak. See photo in post for reference.

Pour the applesauce mixture into your prepared pan. Use a spatula to spread it evenly across and smooth the surface. Place into the fridge for at least 1 hour to set.

Keep the cake in the fridge until ready to serve. Before serving, you can first decorate the cake with whipped cream or another frosting. Slice the cake with a very large and sharp knife. The cake is best served chilled. Store any uneaten cake in the fridge.

Notes

This recipe must be made with unsweetened applesauce. Sweetened applesauce will not work because the added sugar makes the cake batter too dense and moist.

This berry cloud cake is tart from the berry applesauce. It doesn’t really have much sweetness to it. If you are on a low sugar diet, I don’t think you will mind. The cake is flavorful even though it’s not sweet.

If you want to add sweetness, it has to be in the form of the frosting. I made a whipped cream frosting lightly sweetened with sugar. The whipped cream can also be sweetened with stevia or other sugar substitutes.

I recommend using a stand mixer if you have one to mix this. You do need to whip the batter for about 15 minutes on highest speed and it’s just easier to do with a stand mixer. There is also less splatter because a stand mixer bowl is generally deeper.

The double boiler method is a stovetop method used to heat up your applesauce mixture using indirect heat. Use a saucepan that is smaller than your mixing bowl and add about 1 inch of water and bring to a simmer. You want to choose a saucepan where you will be able to place the bowl on top that fits snugly and won’t touch the water in the saucepan. Once the water has reached a simmer, place your mixing bowl on top. Stir the applesauce mixture with a whisk to dissolve the gelatin as the mixture begins to heat up. Be careful to not let the mixture boil or get too hot.

For the whipped cream frosting, add 1 cup of cold heavy cream and 3 tbsp of sugar to a large mixing bowl and beat on highest speed until stiff peaks form.  You can add more or less sugar to taste. You can substitute the sugar with stevia or other sugar substitutes. You can also use Cool Whip instead.

 

 

Adaptable Recipes, Dinner, Makeover Monday Meals

Makeover Monday Meals- Takeout Dinner Edition

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A quick and easy takeout meal made at home.

 

 

There’s nothing like takeout after a long day at work or after you’ve run a ton of errands. I think everyone has a favorite local Asian restaurant for takeout. It seems like there’s something magical going on in the kitchens that keep everyone coming back. While it’s certainly faster to call up your favorite takeout place, it’s not necessarily something you want to do all of the time. Not only can it add up in terms of dollars, but it may not be great for your overall health. My great-grandmother never went on a diet, she believed in moderation. I’m not rejecting your favorite Asian takeout out of hand, but you can make your own takeout at home without taking too much time.

My sons have always been vegetable eaters. There were very few vegetables that I had to force on them. In fact, they even eat some of the veggies I hate, including lima beans and green peas.  The best part about this recipe is the ability to switch up the veggies to your liking. This recipe works with corn, green beans, or squash. It’s up to you. It’s also vegetarian and vegan adaptable. Moreover, you can buy the vegetables prepped in the produce section or in the freezer section of your supermarket. You can also put the steak or tofu cubes in the marinade the night before, or you let it marinate for ten minutes before proceeding with the recipe.

Stir-Fried Beef with vegetables and garlicky cauliflower rice.

1 pound stir-fry beef strips, you can also use a sirloin steak, cut into strips (if using a steak, put it in the freezer for up to 30 minutes, it will make it easier to slice into strips)

Marinade

½ cup low sodium- soy sauce

½ cup low sodium teriyaki sauce

3 tablespoons light or dark brown sugar (Swerve light brown sugar substitute, coconut sugar, turbinado, or raw cane sugar)

4 garlic cloves, minced

2 ½ tablespoons of minced fresh ginger root

1/8 teaspoon red pepper flakes, optional

Vegetables

2 broccoli crowns, sliced in quarters or 1 package of frozen steam in bag broccoli

½ cup julienned carrots

4 ounces or ½ cup snow peas

1 bunch green onions, sliced on the diagonal, including green parts

1 steam in bag of lemon garlic, garlic, or plain cauliflower rice

1 tablespoon of cornstarch or gluten-free cornstarch mixed with 1 tablespoon cold water

Vegetable or peanut oil

Place the beef strips in a resealable plastic bag. In a large bowl mix together the ingredients for the marinade. Reserve 3 tablespoons, then pour the rest over the meat. Seal the bag and let marinate for as little as ten minutes up to overnight.

Steam the cauliflower rice according to directions. Empty out into a paper towel or cheesecloth-lined colander to get as much of the excess water out.

Heat water to boiling in a saucepan. Add the broccoli for three minutes, then drain and rinse with cold water. Set aside. If you’re using the steam in bag broccoli, follow the directions. Open the bag when done and allow it to cool for a few minutes.

In a wok or large skillet, heat about 2 tablespoons of oil over medium heat until it shimmers. Add the cauliflower rice, green onions, and carrots to the pan. Sauté for 4-6 minutes. Add the sugar snap peas and broccoli and continue to sauté for 3-5 minutes.

When heated through, add contents to a bowl. Add an additional 2 tablespoons of oil to the pan and allow it to get hot. Using tongs or a fork, remove the beef strips and add them to the pan. Cook over medium-high heat for 8-10 minutes, moving the meat around with a spatula or spoon.

Add the vegetables back to the pan and stir. Make a well in the center. Add the marinade you set aside along with the cornstarch slurry (mixture). Stir thoroughly until you have coated the meat and vegetables completely.

Serve hot. This meal will keep in a plastic container for three days. It also freezes well for up to one month.

| Yield: 4-6 servings | Cook Time: 30 minutes |

Inactive time: 10 minutes to overnight

 

 

 

 

Stir-Fried Tofu with vegetables and garlicky cauliflower rice.

 

1 package of drained extra-firm tofu, cut into cubes

Marinade

½ cup low-sodium vegan soy sauce

½ cup low sodium vegan teriyaki sauce

3 tablespoons light or dark brown sugar (Swerve light brown sugar substitute, coconut sugar, turbinado, or raw cane sugar)

4 garlic cloves, minced

2 ½ tablespoons of minced fresh ginger root

1/8 teaspoon red pepper flakes, optional

Vegetables

2 broccoli crowns, sliced in quarters or 1 package of frozen steam in bag broccoli

½ cup julienned carrots

4 ounces or ½ cup snow peas

1 bunch green onions, sliced on the diagonal, including green parts

1 steam bag of lemon garlic, garlic, or plain cauliflower rice

1 tablespoon of cornstarch or gluten-free cornstarch mixed with 1 tablespoon cold water

Vegetable or peanut oil

Place the tofu in a resealable plastic bag. In a large bowl mix together the ingredients for the marinade. Reserve 3 tablespoons, then pour the rest over the tofu. Seal the bag and let marinate for as little as ten minutes up to overnight.

Steam the cauliflower rice according to directions. Empty out into a paper towel or cheesecloth-lined colander to get as much of the excess water out.

Heat water to boiling in a saucepan. Add the broccoli for three minutes, then drain and rinse with cold water. Set aside. If you’re using the steam in bag broccoli, follow the directions. Open the bag when done and allow it to cool for a few minutes.

In a wok or large skillet, heat about 2 tablespoons of oil over medium heat until it shimmers. Add the cauliflower rice, green onions, and carrots to the pan. Sauté for 4-6 minutes. Add the sugar snap peas and broccoli and continue to sauté for 3-5 minutes.

When heated through, add contents to a bowl. Add an additional 2 tablespoons of oil to the pan and allow it to get hot. Using tongs or a fork, remove the tofu cubes and add them to the pan. Cook over medium-high heat for 8-10 minutes, moving the meat around with a spatula or spoon.

Add the vegetables back to the pan and stir. Make a well in the center. Add the marinade you set aside along with the cornstarch slurry (mixture). Stir thoroughly until you have coated the tofu and vegetables completely.

Serve hot. This meal will keep in a plastic container for three days. It also freezes well for up to one month.

| Yield: 4-6 servings | Cook Time: 30 minutes |

Inactive time: 10 minutes to overnight

 

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Adaptable Recipes, Food Glorious Food, Makeover Monday Meals, Take Out Favorites From Your Kitchen

Makeover Monday Meal- Turn Takeout into Dine-in

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Almost everyone has a go-to place for great takeout. Whether you go on a Friday, Saturday, or even Tuesday night, there’s nothing like ordering your favorites and digging in when you get home.

However, there are times when you just don’t feel like making the drive. Granted, there are a plethora of delivery options available, but many of them require a minimum order to get free delivery, and if you’re in the mood for one thing, it’s just not worth it.

For many people, lo mein with its noodles stir-fried with vegetables and your choice of beef, chicken, or shrimp in a delectable sauce, ticks all the boxes. Thankfully Cooking Professionally has a recipe for Beef Lo Mein that is not only delicious but it can also be prepared for two in twenty minutes. Moreover, by making it at home, you can control the level of sodium and carb intake.

With so many supermarkets and grocery stores offering pre-chopped and julienned vegetables in their produce sections, you can save yourself some more time. This is a great and economical way to enjoy your favorite takeout meal at home.

If you want to make this vegetarian or vegan:

Omit the beef and increase vegetables *

Replace the oyster sauce with an equal amount of low-sodium or regular soy sauce plus 2 teaspoons of white sugar, coconut sugar, turbinado, or raw cane sugar. You can also use 1 teaspoon of Swerve, Splenda, or monk fruit sweetener. *

To make it low-carb instead of Lo Mein noodles or egg noodles, you can use zucchini or spaghetti squash noodles. Instead of blanching in hot water for 2 minutes, blanch the vegetable noodles for 4 minutes and set them aside. *

 

Beef Lo Mein recipe by Cooking Professionally adapted Still A Chick Lit

Ingredients

• 14 ounces Lo Mein noodles (or cooked egg noodles) *

• 9-ounce beef sirloin (tenderloin/rump or any tender meat cut) *
• 3-4 mushrooms, sliced
• 2-3 spring onions, cut into 2-inch pieces
• 1 bell pepper, julienned
• 2-3 cabbage leaves, cut into thin slices
• 5-6 snow peas
• 1 small carrot, julienned
• 2 tablespoons vegetable oil for the sauce:
• 2 tablespoons light soy sauce
1 tablespoon sesame oil
• 2 teaspoons dark soy sauce
• 4 tablespoons oyster sauce *
• 1 tablespoon sugar
• 1 tablespoon Shaoxing wine (or rice vinegar)
• 1/4 teaspoon white pepper
For the marinade
:• 1 tablespoon sauce mix
• 1 teaspoon cornstarch
• 1/4 teaspoon baking soda
optional garnishes:• chopped spring onions• chili oil, to taste

Directions

Step 1

To begin, blanch the noodles in hot water for 1-2 minutes, then sprinkle in a bit of sesame oil, mixing well. Set aside.

Step 2

Combine all of the sauce ingredients into a small mixing bowl. Set aside.

Step 3

To prepare the vegetables, wash and slice them. Set aside.

Step 4

Cut the beef steak into thin slices, going against the grain. In a separate bowl, combine all of the marinade ingredients, then add the beef slices. Let sit for 10-15 minutes. Set aside.

Step 5

Heat the pan or wok over medium-high heat. Sprinkle in 2 tablespoons of oil, then add in the beef slices.

Step 6

Flatten the beef, searing for 1-2 minutes, then continue to stir fry for an additional 1-2 minutes. Then, follow with the vegetables, adding in the hard ones first. Cook for 1-2 minutes.

Step 7

Make space in the middle of the wok, add in the noodles, and pour in the sauce mixture.

Step 8

Toss all the ingredients and noodles well for 2-3 minutes to combine evenly, until fully cooked. Remove from heat and transfer to a serving plate.

Step 9

If desired, top the dish with extra chopped spring onions and chili oil. Serve immediately.

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Dinner, Fall Comfort Recipes, Makeover Monday Meals

Makeover Monday Meal- Soup’s On

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Well, November is here, and we are about to head into the heart of the holiday season. That said, Thanksgiving is just a few weeks away, and many of us will be gathering with family and friends to celebrate and give thanks together.

All of it means there’s a lot of planning underway to put family favorites on the table, and you might be looking to try a few new recipes to include for your get-together. As the unusually warm air gives way to colder temps, you might be looking for something that makes your feel warm inside, and a nice bowl of soup fits the bill.

This recipe comes to us courtesy of Catherine Fulvio of the Ballyknocken Cookery School in County Wicklow, Ireland. Catherine’s Kitchen Quarantine Edition had a wonderful recipe for red lentil soup, that’s soothing, delicious, and 100% vegan. The addition of coconut milk makes this soup creamy and velvety.  Many of us will have people with different dietary needs at our tables this Thanksgiving, and this is a soup that is sure to please.

Finally, the soup comes together quickly with a minimum of prep time. You can season the soup to your taste. Be mindful of the fresh ginger, it can have quite a bite. Keep tasting as you go along, and remember to use salt and pepper to balance everything on the palate. Also, Catherine has a tip for ginger that I always use. Store fresh ginger in the freezer. Use a freezer bag and use it as needed. Not only will it keep, but it also makes it far easier to use in recipes.

This recipe is Vegan. Vegetarian, Gluten-free, and low-fat.

I hope you give this a try.

 

Red lentil and ginger soup by Catherine Fulvio

 

Ingredients

  • 1 tsp Oil
  • 1 Onion finely chopped
  • 1 ½ Red Chilies deseeded and finely chopped
  • Pinch of Freshly Ground Nutmeg
  • 2 Red Peppers deseeded and diced
  • 4 oz Red Lentils soaked for 10 minutes in water and drained
  • 20 fl oz Vegetable Stock
  • 14 fl oz Can of Coconut Milk
  • 1 tsp Fresh Ginger grated
  • Salt and Pepper
  • Toasted Desiccated Coconut and Fresh Herbs to garnish

Instructions

  • Heat the oil in a large saucepan and cook the onion for 10 minutes until transparent.
  • Add chili and ginger and cook for a further minute.
  • Add the peppers, lentils, and nutmeg and stir to mix. Add the coconut milk and the stock to the soup. Leave to simmer until the vegetables are fully cooked through and the lentils are soft. Remove from heat and blend until smooth. Season to taste.
  • Sprinkle over the toasted coconut, garnish with fresh herbs and serve.
Adaptable Recipes, Easy Preparation Meals, Food Glorious Food, Healthy Lifestyle Choices, Makeover Monday Meals, Slow Cooker

Makeover Monday Meal- Dinner Edition

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This Monday meal is just right for autumn and football season. When the temperatures drop, this chili will warm you up without weighing you down. It also comes together fairly quickly. Serve the chili alone, topped with cheese or over rice. It also goes well with guacamole and chips.

This is a family pleaser and perfect for Monday Night Football.

The recipe includes adaptations for vegetarians and vegans. It’s also gluten-free and high protein.

 

Chicken Chili by Still A Chick Lit

 

 

4 small or 3 large sweet onions, diced (Vidalia or Texas sweet)

2 green peppers, medium-diced

3 red peppers, medium-diced

1 orange pepper, medium-diced

1, yellow pepper, medium-diced

1 can low-sodium red kidney beans, drained and rinsed

1 can low-sodium black beans, drained and rinsed

1 can low-sodium pink kidney beans, drained and rinsed

1/4 cup to 1/2 cup of unsalted chicken stock or broth

3 cans Campbells tomato soup

3 tablespoons chili powder, or to taste

1 pound ground chicken (or ground turkey)

1 pound ground chicken breast (or ground turkey breast)

3 tablespoons Canola oil

Add Canola or vegetable oil to a large pot over medium heat. Add your diced onions and peppers. Saute for 8 to 10 minutes. Add ground chicken and chicken breast in, breaking it up with a wooden spoon. Cover and let cook through, stirring occasionally.

When the chicken is no longer pink, add the chili powder and stir well. Add the beans and tomato soup. Mix well. Lower the flame and simmer for 15 to 20 minutes.

 

Vegan Substitution

  • 2 Packages of vegan ground meat
  • 1/4 cup to 1/2 unsalted vegetable stock or broth

 

To Make Using a Slow Cooker

  1. Cook the ground chicken separately in a skillet until cooked through. Set aside. Clean the skillet and add the onions and peppers. Cook until the vegetables are just beginning to soften. Remove from the heat.
  2. Transfer the chicken and vegetables to a slow cooker with the beans, tomato soup, seasoning, and chicken stock.
  3. Cover and cook on high until chili has thickened, about 4 hours. Or cook on low for 6 hours.

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Adaptable Recipes, Fall Comfort Recipes, Food Glorious Food

Makeover Meal Meal-Fall Comfort Edition

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Summer is the season of hot weather, going to the beach, cool drinks, grilling, and long lazy days. Conversely, autumn is the season of cooler temps, leaves changing, sweaters, hot apple cider, comfort food, Halloween, Veteran’s Day, and Thanksgiving. For so many of us, it’s time to put the oven on and head back into the kitchen.

 

Comfort meals are just the thing to help us hit the reset button in the midst of the stresses of work, school, and other obligations that can make us feel a bit off balance. During the week, we often don’t have the time or energy to deal with a long complicated meal. Even a slow cooker can be hard when you don’t have time to put the ingredients together, or some of us have even forgotten to put it on.  However, we came across a recipe in Southern Living that is easy, healthy and comes together in less than thirty minutes.

Chicken soup is one of the ultimate comfort foods and cure for all that ails you. The best thing about this soup is you can buy many of the ingredients pre-cooked and pre-chopped.  We’ve adapted the recipe for vegans and vegetarians ( no chicken, vegan noodles, and non-dairy milk) as a way to be sure that everyone can find comfort in a hot, creamy soup perfect for the cooler evenings ahead.

 

Enjoy and Happy Fall!

Creamy Chicken Soup recipe by Southern Living Magazine adapted by Still A Chick Lit

Total Time 25 minutes

¼ cup unsalted butter (unsalted vegan butter)

1 medium-sized yellow onion, finely chopped

3 medium carrots, sliced into 1/2 -inch rounds (about ¾ cup)

2 medium celery stalks, chopped

4 medium garlic cloves, finely chopped

2 cups fresh spinach or 1 cup frozen peas

1 ½ teaspoon kosher salt, divided

1 bay leaf

¼ cup all-purpose flour (gluten-free all-purpose flour, sorghum, white rice, or brown rice flour)

¼ teaspoon smoked paprika

6 cups unsalted chicken stock (unsalted vegetable stock) (I like Kitchen Basics)

8 ounces Old-fashioned wide egg noodles (you can use pasta, such as orzo or even angel hair spaghetti to keep it vegan/vegetarian)

1 cooked or rotisserie chicken, torn into bite-size pieces (omit for vegan/vegetarian soup)

½ cup heavy cream (dairy: light cream or half and half) (non-dairy: rice, soy, or almond milk)

1 tablespoon Sherry Vinegar

2 teaspoon fresh thyme leaves

Melt butter in a large pot. Add onions, carrots, celery, bay leaf, and ½ teaspoon kosher salt. Cook, stirring occasionally until softened. Add flour, garlic, and smoked paprika. Cook, stirring constantly until the mixture is fragrant and the flour begins to turn brown.

Add stock to the mixture and increase the heat to bring to a boil. Stirring occasionally. Add the noodles, spinach, or peas and cook, stirring occasionally until the noodles are tender. Reduce the heat to low, add the chicken. Cook until the chicken is heated through, about one minute. Stir in the cream, sherry vinegar, and remaining salt. Before serving top with thyme leaves. Serves Four.

Notes

  • For a vegan or vegetarian version of this soup, double the vegetables for an extra-yummy creamy vegetable soup.

There isn’t a lot of knife work for this recipe, however, if you’re not comfortable, most grocery stores and supermarkets have pre-chopped vegetables in their produce section. It’s also a time saver.

 

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Adaptable Recipes, Food Glorious Food, Living Your Best Life North of Forty and Fifty Plus, Makeover Monday Meals

Makeover Monday Meal- Breakfast Edition

ccanton84

It’s already August for many of us it’s been a hot summer. It is also the time when we begin to see more zucchini recipes as it’s the time of year there’s a bumper crop of zucchini everywhere.

I found this recipe in my inbox and it was a hit, even with my seven-year-old nephew, a very picky eater. The best part was that I got to sneak in a little nutrition with all the chocolate goodness. I hope you give this recipe a whirl. There’s a link for A Kitchen Addiction to see what other goodies she has.

This recipe has adaptations for:

  • Gluten-sensitivities
  • Low Sugar
  • Vegan, Vegetarian
  • No-Sugar

Happy Monday to everyone.

 

Double Chocolate Zucchini Muffins by A Kitchen Addiction adapted by Still A Chick Lit

Yield: 18 muffins

 

Prep time: 15 minutes

 

Bake time: 20 minutes

 

Total time: 35 minutes

INGREDIENTS

2 1/4 cups white whole wheat flour or all-purpose flour (brown rice flour, quinoa flour, buckwheat flour)

1 cup unsweetened baking cocoa (Dutch-Process cocoa powder)

1/3 cup sugar (Swerve sweetener, Splenda granulated, monk fruit sweetener granulated, or coconut, raw cane, golden, or turbinado sugar, pulsed fine before using)

1/4 cup brown sugar (Swerve brown sugar substitute, or organic brown sugar, light or dark)

2 teaspoons baking soda

1 teaspoon baking powder

1 teaspoon salt

1 Cup whole-fat or low-fat plain yogurt (non-dairy: almond, soy, or coconut yogurt) (dairy: Greek plain yogurt low fat, whole milk Greek yogurt, do not use fat-free yogurt)

1 cup milk (dairy: whole, 2%, or skim) (non-dairy: almond, soy, rice, or light coconut milk)

2 teaspoons vanilla extract

2 eggs (1/4 cup Aquafaba, ½ cup silken tofu pureed with ¼ teaspoon baking soda, 2 flaxseed or chia seed eggs, vegan egg replacer)

1/4 cup melted coconut oil (measured in the liquid state), melted and cooled butter or canola oil would also work (vegan unsalted butter)

2 cups shredded zucchini

3/4 Cups mini chocolate chips + additional mini chocolate chips for garnish, if desired

INSTRUCTIONS

Preheat oven to 375 degrees Fahrenheit. Line muffin tins with cupcake liners or spray muffin tins with nonstick cooking spray.

In a large bowl, whisk together flour, unsweetened baking cocoa, sugar, brown sugar, baking soda, baking powder, and salt until well-combined. Stir in yogurt, milk, and vanilla extract until the mixture just starts to combine.

Add in eggs and melted coconut oil. Stir until combined.

Gently fold in shredded zucchini and mini chocolate chips.

Divide batter into muffin cups. Depending on the size of the muffin cup, each cup will be anywhere from 3/4 to completely full.

Bake for 15-20 minutes, or until the toothpick inserted in the center comes out mostly clean.

Store leftovers in an airtight container.

For More Recipes From A Kitchen Addiction visit:

https://www.a-kitchen-addiction.com

Health, Living Your Best Life North of Forty and Fifty Plus, Mind Body Spirit Connection, Whole Body Wellness

Health and Whole Body Wellness

ccanton84

 

Maintaining our health is always important, but it is increasingly so as we age. While there are many things we can do to improve and maintain our physical appearance, taking care of what’s on the inside is the key to looking and feeling good.

Taking Care of Your Body

Over the past five years, more people are investing in home fitness equipment that comes with personal trainers for different types of workouts. Peloton is at the front of the pack. Fun fact about the word peloton. In a road bicycle race, the peloton (from French, originally meaning ‘platoon’) is the main group or pack of riders. Riders in a group save energy by riding close (drafting or slipstreaming) to (particularly behind) other riders.

Peloton is just one of a number of in-home streaming workouts. There are others that may be more suited to what you like such as:

  • Yoga
  • Dance
  • Barre (ballet-based)
  • Cardio
  • Cycling

Look for a program that fits your budget. Many of these services offer trial periods before your commit to the either monthly or yearly expense of the service. Some workout platforms like Fit-On, have free basic memberships. However, it’s important to remember that if you want more variety, the price of a pro-plan could be worth it for you.

Healthy Diet

A healthy diet is another key to maintaining balance in our lives. It’s important not to focus on calories, carbs, and fat. Rather, approach your diet by putting the best food or fuel into it. Vegetables, fruit, whole grain, lean proteins, and plenty of water are the basis for keeping your body running at peak condition. Treats are okay and don’t need to be measured and weighed if you partake in moderation.

There is a vicious cycle that results from denial. When you feel like some ice cream, chocolate, or whatever your preferred indulgence is, it’s best to go ahead and eat it.  You are more likely to indulge moderately. Conversely, it’s the denial of what your body is craving that leads to overindulgence, binging, and guilt. Allow yourself a treat. When you want to snack, pick something that hits your flavor profile whether it’s sweet and crunchy, sweet and salty, or salty and crunchy. This way you snack smarter.

Read labels. Even light or healthy food products have hidden things in them like salt. Google all the alternative names used for salt and sugar. You would be surprised at how many healthy alternatives are filled with sugar, salt, and preservatives. Also, if you are looking into one of the many meal services available, research their ingredients too. The meals and components have to travel, which means preservatives and more. If this is something that would work for your lifestyle, make sure you pick one that benefits your health too.

Relax and get some rest

Powering down our bodies is as essential as powering them up. Most of us lead incredibly busy lives and spend oodles of time on the go. Find time to disconnect from your schedule to reconnect with relaxation and rest.

  1. Spend time with hobbies- Whether it’s model airplanes or cars, sewing, knitting, crocheting, painting, or drawing, hobbies relax our minds to focus on something we enjoy.
  2. Read- Turn the television off and put down the smartphone to pick up a book or magazine.
  3. Watch television- Put on your favorite program. Watch a nature show or binge a series. There’s nothing like watching a guilty pleasure.
  4. Get all the electronics (phone, television, computer, laptop) out of your bedroom. Make your bedroom a real place of rest. This will allow you to turn off the distractions so you can get the 7 to 8 hours your body needs.

 

Keep your mind clear and centered

Our mental and emotional health plays a big role in the health of our physical body. To keep everything balanced, we need to find ways to deal with the biggest enemy of good mental and emotional health, stress.

Stress, anger, and sadness, are three things that can wear us down. Therefore, it’s important to deal with the issues that cause them.

  • Talk to a professional. There is nothing wrong with seeing a therapist or psychologist for talk therapy. It’s a safe space to let our emotions out and to figure what’s a healthy way to deal with them.
  • Friends, family, spouse, or partners. Talking to the people we love can help us feel supported and loved. However, there’s a difference between unburdening ourselves and offloading our problems onto someone else’s shoulders. The latter is something to avoid doing for the sake of your relationship.
  • Worship If you’re a religious or spiritual person connecting with God through a church, synagogue, or mosque can provide a sense of being grounded and having a greater purpose in life.
  • Meditation – This allows you to connect with yourself. It also helps you learn how to quiet your mind, which keeps stressful thoughts at bay.

 

If you can find a way to implement some of these tips, you will be on your way to whole-body wellness as a woman who is north of forty plus shining brightly for years to come.

Health and Wellness Keys to Balanced Body