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.
Most of the country has been enjoying a longer Indian summer than usual. However, fall is beginning to make its presence known with temperatures beginning to dip all across the country. Although many are sorry to see the warmer temps go, I enjoy the cooler temperatures. Sleeping weather is also a perfect time to enjoy a nice bowl of soup.
Squash is available year-round everywhere, but there are seasons when certain varieties are more plentiful. I love the hearty gourds like acorn and butternut squash. Both are versatile and can be used in many recipes. This Makeover Monday puts the spotlight on butternut squash soup.
This soup has been on my fall and Thanksgiving table for many years. The recipe is very simple, and you can adjust the ingredients according to your flavor palate. It’s a wonderful combination of roasted butternut squash, sweet onions, and ginger. To make it even easier, you can buy butternut squash that’s already prepped. It’s a time saver.
This recipe is vegan/vegetarian, low-carb, and gluten-free.
Total Time: Approximately 1 hour
Active time: 15 minutes Estimate
Inactive time: 45 minutes
Butternut Squash and Ginger Soup
2 large butternut squash (Cut in halves and seeded) (or 2 packages of pre-cut butternut squash)
4 medium sweet onions, rough chopped
1 small fresh ginger root (peeled and minced)
3 tablespoons Canola oil
Virgin Olive Oil
4 ½ – 5 cups Unsalted Vegetable Stock
Preheat oven to 375-degrees.
Split the butternut squash in half and take the seeds out. Line a large sheet pan with foil. Place the squash on the pan, skin down, and drizzle olive oil until the squash is coated. Place it in the preheated oven and roast it for 45 minutes to an hour. When you can easily pierce the squash with a fork, take it out and let it cool to room temperature. Once it’s cool enough to handle scoop the softened squash into a bowl.
In a Dutch oven or large soup pot, heat the canola oil over medium heat until it shimmers. Add the onions. Lower the heat to medium-low and cook until the onions are soft, then add the minced ginger, and cook until the onions are translucent.
Add 1 cup of the vegetable stock and the squash. Using an immersion blender, blend the onions, ginger, and butternut squash. Add the remaining vegetable stock, one cup at a time, blending well after each addition. Cover, and let simmer on low heat for ten minutes. How thick or thin the soup is up to you. If you like a thinner soup, add more stock, if a thicker soup is to your liking, add less.
Tips
You can save money buying fresh butternut squash and cubing it yourself. Split the squash in half, and then into quarters. Using a vegetable peeler, remove the skin, then cut into medium-sized chunks.
You can use unsalted or low salt vegetable broth
You can also use unsalted chicken stock or broth to add a little more depth to the soup
How much ginger you use is up to you. Remember, you can add more ginger, but you can’t take it out. If you use a bit more than intended and it has a little too much bite, you can a little applesauce to add a bit of sweetness and tamps the spiciness down.
If you don’t have an immersion blender, you can use a blender. Be careful to do it in small batches, and make sure the mixture isn’t too hot to avoid making a mess.
You can store the soup in the fridge for up to 11 days
This soup freezes beautifully in an airtight container for up to three months.
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It’s hard to believe that we are already more than halfway through the month of July. With summertime temperatures rising across the country, light, refreshing, and easy-to-prepare recipes are the order of the day.
In our search to find the best of light, healthy, and tasty, this recipe from Simply Recipes for Tex-Mex Chopped Chicken Salad with Cilantro Lime Dressing fits the bill. Moreover, we were able to adapt it to add protein to fit with vegetarian and vegan diets too.
This recipe fits the dietary requirements for:
Gluten-free diets
Low Sugar or No Sugar diets
Low-Carb
Keto-Friendly (don’t add corn or tortilla chips)
Tex-Mex Chopped Chicken Salad by Simply Recipes adapted by Chamein Canton
1 1/2 cups fresh corn kernels (2 medium ears) or frozen and thawed
3/4 teaspoon kosher salt, divided
1 pound boneless, skinless chicken thighs (1 package of extra-firm tofu, drained or 1 package seitan)
1 tablespoon taco seasoning mix (low-sodium taco seasoning or your favorite taco seasoning in the packet or homemade)
12 corn tortilla chips
1/4 cup crumbled Cotija cheese (Feta cheese or Cheddar cheese can be substituted) (For Vegans mozzarella or cheddar shreds are a good choice)
For the dressing
1 tablespoon lime juice
1 tablespoon white wine vinegar
1/2 teaspoon honey
1/2 teaspoon cumin
1/2 teaspoon kosher salt
1/4 teaspoon black pepper
1/2 cup cilantro leaves, lightly packed
1/4 cup extra-virgin olive oil
Method
Combine salad ingredients:
Combine the lettuce, red pepper, cucumber, tomatoes, and scallions in a large serving bowl. Set aside.
Char the corn:
Heat 1 teaspoon olive oil in a medium or large heavy-bottomed skillet over high heat. When the oil is hot, add the corn.
Season corn with 1/4 teaspoon salt and cook, stirring occasionally, until blackened in spots and tender, about 3 minutes. Transfer to a plate.
Season the chicken:
Sprinkle the taco seasoning and 1/2 teaspoon salt over the surface of the chicken, rubbing it in and coating it so the chicken is fully seasoned.
Cook the chicken:
In the same skillet used to cook the corn add 1 tablespoon of olive oil and set over medium-high heat. When the oil is hot, add the chicken and cook until deeply brown along the bottom and the flesh turns opaque about halfway up the side, 4 to 5 minutes.
Flip the chicken and continue cooking, until brown on the second side and fully cooked through another 3 to 5 minutes.
Cut the chicken:
Transfer the cooked chicken to a cutting board. Once it is cool enough to handle, cut it into bite-sized pieces.
Make the salad dressing:
Place the lime juice, vinegar, honey, cumin, salt, pepper, cilantro, and olive oil into a blender and blend until smooth. Add 1 tablespoon of water, if needed, to get the blender going.
Alternatively, make this dressing by hand. Finely chop the cilantro and place it in a medium bowl. Combine all salad dressing ingredients and whisk until smooth.
Finish and serve the salad:
Add the corn and chicken into the bowl with the salad ingredients. Crumble the tortilla chips over the top.
Add about two-thirds of the dressing and toss to lightly coat. Add more dressing and toss again, if needed. Divide salad into 4 bowls, top with crumbled Cotija cheese, and serve.
Notes for Vegan and Vegetarians
To replace the chicken, you can use extra-firm tofu or seitan instead. Prepare it as you would the chicken, being mindful not to crowd the pan when sauteing in the pan. To keep it from steaming, cook the tofu or seitan in batches.
For those who don’t like Cilantro
You can use parsley to make the dressing in the same proportions.
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Welcome to the premier posting for Monday Meal Makeover. Here we will try to up your Monday meal game for breakfast, lunch, dinner, dessert, or snacks. All the recipes that can be adapted will include:
Vegetarian
Vegan
Gluten-Free, Celiac Disease
Low Sugar/ Low Carb
No Sugar
Lactose Intolerance/Egg Allergies
For what I hope will be the first of many, welcome to the first Monday Meal Makeover.
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Blueberry Muffins by Tastes Better From Scratch adapted by Chamein Canton
Ingredients
1 1/2 cups all-purpose flour (gluten-free all-purpose flour, 1 to 1 gluten-free baking blend, sorghum, millet, sweet or brown rice flour)
3/4 cup granulated sugar (Swerve sweetener, Splenda granulated, coconut, raw cane, or turbinado sugar, pulsed fine)
1/2 teaspoon kosher salt
2 teaspoons baking powder
1 ½ teaspoons grated lemon or orange zest
1/3 cup oil (vegetable or canola oil)
1 large egg (2 tablespoons Aquafaba, ¼ cup silken tofu pureed with 1/8 teaspoon baking soda, 1 flaxseed or chia seed egg, or egg replacer)
1/3 cup buttermilk (dairy: full-fat, low-fat, or light) (non-dairy: almond, rice, soy, or light coconut milk with 1 teaspoon lemon juice or apple cider vinegar, mixed. Let stand for at least five minutes before using)
1 teaspoon vanilla
¼ teaspoon lemon or orange extract, optional
1 cup blueberries , fresh or frozen
Crumb topping:
2 Tablespoons granulated sugar (Swerve sweetener, Splenda granulated, coconut, raw cane, or turbinado sugar pulsed fine)
2 Tablespoons light brown sugar (Swerve brown sugar substitute, organic light brown sugar)
2 Tablespoons all-purpose flour (gluten-free all-purpose flour, 1 to 1 gluten-free baking blend, sorghum, millet, sweet or brown rice flour)
2 Tablespoons cold unsalted or salted butter, chopped (vegan unsalted or salted butter)
1/2 teaspoon ground cinnamon
Instructions
Preheat oven to 400 degrees F. Line a standard size muffin tin with liners, or grease well with non-stick cooking spray.
In a large mixing bowl combine the flour, sugar, salt, orange or lemon zest, and baking powder.
Add oil, egg, buttermilk, vanilla, and orange or lemon extract (if using), and mix just until combined. Don’t over mix (the batter doesn’t need to be “smooth”)
Toss the blueberries in a spoonful of flour. This will help them not to sink to the bottom of the muffin. Gently fold blueberries into the batter.
Fill muffin cups 2/3 full with batter.
If you are making the crumb topping:
Add all of the ingredients to a bowl. Use your fingers, pastry cutter, or a fork to work the butter into the mixture.
Sprinkle crumb mixture over the tops of muffins in the pan.
Bake for about 5 minutes at 400-degrees, then reduce the temperature to 375-degrees. Bake for about 18-20 minutes or until a toothpick inserted in the center comes out clean or with just a few crumbs.
Remove muffins from oven and allow to cool in the pan for 10 minutes, before removing to a wire rack to cool completely.
Notes
The bake time may vary by ovens. It may take a little longer or a shorter time depending on your oven. I tend to err on the side of a toothpick coming out clean or with a few crumbs when inserted in the center of the muffins.
I don’t recommend using shortening or butter-flavor shortening. It makes the batter heavier and the muffins oily.
Dinner
Cast Iron Roasted Chicken- Recipe from America’s Test Kitchen adapted by me
1 whole chicken. Fryer or young chicken
Canola or vegetable oil
This is the seasoning rub I use, adapt it to your likes and measure it out to the size of the chicken.
Paprika sweet or smoked
Onion powder
Granulated garlic
Black pepper
Chili powder
Kosher salt
Remove the chicken back. Set aside to make stock
Combine the seasoning in a bowl
Tie the legs together with kitchen twine.
Season the chicken skin side down
Place into a cast iron skillet
Make sure the skin of the chicken is dry. Rub the skin with oil. Season liberally and tuck the wings underneath. Roast In hot oven 450-475. Make sure there’s about seven inches from the rack to the top of the oven.
Roast for about 1 hour. It could be more or less depending upon your oven. So keep a watchful eye. The temp of the chicken should be about 160-165 degrees from the thickest part of the chicken.
Barbecue Sauce
2 tablespoon olive oil
1 small onion finely chopped
3 cloves of chopped garlic
1 cup of ketchup
1 tablespoon tomato paste
1/4 cup molasses * (sorghum syrup)
1/4 cup apple cider vinegar
3 tablespoons packed dark brown sugar
2 teaspoons Worcestershire
1 teaspoon mustard powder
pinch of cayenne
1 tablespoon chili powder
pinch of allspice
In a saucepan over medium heat, saute onions until tender, about four to five minutes. Add garlic, and stir for one minute. Add the tomato paste, and carmelize it stirring for two minutes. Add the ketchup, molasses, cider vinegar, and brown sugar. Stir for one minute. Add the chili powder, Worcestershire sauce, mustard, pinch of cayenne, and allspice. Stir. Add 1/4 cup water and cook stirring for four minutes until thickened. Take the sauce off the heat and let cool. Blend with an immersion blender until smooth. You can also use a blender or food processor, but be sure it’s cool. It will make for quite the science lesson and a mess.
Spruce Eats list of molasses substitutes
If you don’t have molasses, you can make one of several quick substitutes. Replace one cup of molasses with one of the following: 1 cup dark corn syrup, honey, or maple syrup. 3/4 cup firmly packed brown sugar
3/4 cup granulated sugar, plus 1/4 cup water
These substitutions may alter the taste of your recipe a bit. If the molasses flavor is vital to the success of your recipe, try the brown sugar substitute. Since brown sugar is granulated sugar and molasses it’ll be the closest flavor match. Maple syrup or dark corn syrup would be the next best choice.
If you have to use granulated sugar or honey as the substitute, consider increasing the spices in the recipe a bit to make up for the flavors that the molasses would have contributed.
Like women, fine wines get better with time. Wines become more nuanced and complex with age, also like women. Our value increases as we age and come into our own. We are powerful. However, we’re vulnerable too. Many women who are north of forty have found themselves facing a chronic illness. It can put a damper on our health and affect our mind, body, and soul. The key is to take ownership of it, so we have the condition, but it doesn’t have us.
What is a chronic illness?
Chronic illnesses are defined broadly as conditions that last 1 year or more and require ongoing medical attention or limit activities of daily living or both. Chronic diseases can include heart disease and autoimmune diseases like MS, Lupus, Epilepsy, and Diabetes. It also encompasses injuries sustained that affect your knees, back, or hips.
According to the CDC, six in ten adults are living with a chronic illness. Four in ten adults have two or more chronic conditions. The leading causes of death and disability are heart disease, cancer, chronic lung disease, stroke, Alzheimer’s disease, diabetes, and chronic kidney disease. The key risks for these diseases are tobacco use, poor nutrition, lack of exercise, and excessive alcohol use (CDC 2020)
Ben Franklin wisely stated that an ounce of prevention is worth a pound of cure. Many women who are north of forty and fifty-plus, are used to being the person who is counted on. Whether as a wife, mother, daughter, or sister, women tend to be natural caretakers and nurturers. All of us have a role we play in our families, and it’s something we take to heart. Nevertheless, we must realize that if we don’t take care of ourselves, no one else will do it for us. We are our own best resource. So, find the time to take care and deal with your chronic condition.
Your Medical A-Team
The right doctor, nurse, or physician’s assistant is an essential part of your healthcare team. A doctor who is knowledgeable and has your full health history is an important asset in determining the measures taken to mitigate any issues of pain and discomfort that arise from your condition. Talk to them if you’re on medication and would like to add vitamin supplements to boost your health. Vitamins, like over-the-counter medications, can interact with doctor-prescribed medications. Also, if you’re on medication, and you lose weight, be sure to see the doctor particularly if you’re taking something for a condition like hypertension. Your doctor takes your weight and height into consideration when figuring out the dosage. If you lose a significant amount of weight, he or she may want to reevaluate it. The same goes for pain medication.
While your doctor has a lot to do with your well-being, you are always in control. Try to find activities that relieve stress. Low-impact exercises like walking and swimming, provide a workout that lessens stress on your joints if you have issues with your legs, knees, or back. Many things like yoga, pilates, and Tai-Chi, can be modified to accommodate your level of fitness and disability. If you don’t want to join a gym, you can go on YouTube where they have channels dedicated to different types of workouts. Fitbit, Peleton, and more have apps to assist you with finding an exercise program suited to your needs. Find a physical activity you can commit to. You’re more likely to keep up with it when it’s something you enjoy.
Design a diet that works for you
Healthy Food Choices
Moderation is the way
Think about your diet. No need to subscribe to any diet program with pre-measured food that comes in a box. Create a diet that works for you. Drastic changes like veganism or no-carb can be a shock to the body. Eating a healthy diet filled with vegetables, lean protein, fruits, and lots of water is a great way to go. Limit processed foods, salt, and too much sugar. That doesn’t mean you are going to graze and eat tofu for dessert for the rest of your life. The key is moderation. Before there were Weight Watchers, Nutri-System, Jenny Craig, or Keto-anything, there was moderation and portion control. Portions in the United States are larger than most countries. In France, they consume butter, cream, and cheese, but they have a low rate of heart disease. By eating smaller portions throughout the day, the French keep their bodies fueled efficiently. It makes a difference.
Focus on your likes and dislikes to come up with a diet that works for you and your lifestyle. If you can afford it, try a pre-made meal service that delivers weekly. If that doesn’t fit your budget, but you’re not crazy about cooking, keep it simple with recipes that require a minimal amount of ingredients and don’t take much time. Eating healthy is possible on a budget. Shop around to find the best deals and sales. Also, change things up with different cuisines. Or try new food. Variety is the spice of life, and it keeps mealtime interesting.
Lean on family, friends, or call a professional for support
We all need a support system. Many of us are used to being the one who is there for others. There are days when even the toughest and strongest of us need an ear and a shoulder to lean on. Allow your friends and family to be there for you. Moreover, feel free to talk to a professional about your feelings. A little talk therapy goes a long way. Then again when all else fails, try chocolate. This one-bowl chocolate cake recipe from King Arthur is low-fat, dairy-free, and a snap to make.
