October – Black Bean Chili in the Electric Pressure Cooker

October – Black Bean Chili in the Electric Pressure Cooker

I could have called this Instant Pot Black Bean Chili, that brand of electric pressure cooker has taken the internet and Pinterest by storm. But my electric pressure cooker is not an Instant Pot, although it works exactly like one. I got it before the craze hit, and it sat in the garage for several years, sadly unused. I was still terrified by the memories of my mothers old pressure cooker sizzling on top of the stove. I was afraid it was going to blow up at any moment, as children she gave us so many warnings to stay away from it. That fear has dissipated, modern electric pots are much safer. But I pull it out mainly for soups and stews, cold weather foods. During the summer it goes back into storage. I just can’t get behind all the Instant Pot recipes on Pinterest that don’t actually save you any time. I’d rather cook things on the stove, grill, or in the oven. There are additional flavors added with those methods. Why go through the trouble of pulling it out of the cupboard and having it take up space on your countertop? Just my rant.

But, beans are a different story and this recipe is a definite time saver. Why? Because you cook the dried black beans from scratch along with the chili. That’s right, no soaking. The whole thing, start to finish, takes an hour. You end up with both perfectly cooked black beans and a delicious chili. Now that is time saving! Even better, it is vegetarian, vegan, gluten free and delicious. All good, eh?

Personally I think this is a perfect meal for Halloween night.

I combined and modified two recipes into one for this dish. The first comes from A Pinch of Yum for instant pot pumpkin walnut chili and the second from Well Plated for Instant Pot Black Beans.

This recipe makes a lot, well over two quarts, so you will have plenty to share or stick in your freezer for nights you don’t want to cook. I love having that kind of meal insurance.

The Pinch of Yum recipe calls for adding 2 or 3 14-ounce cans of black beans at the end. 1 can of black beans is about 2 1/2 cups; 1 pound of dried black beans makes about 5 – 6 1/2 cups of cooked black beans. So I used 1 pound of black beans from the start, adjusting the liquid measurements. Well Plated called for 3 cups of water or broth to a pound of black beans. Using that recipe I found the beans were cooked perfectly, but a little dry to my taste. I wanted something more soupy. Adding a little extra liquid to the Pinch of Yum chili recipe adjusted for that.

There were some other modifications, I left out the bulgur wheat and the pumpkin in the Pinch of Yum recipe; mainly because I wanted something gluten free and didn’t have a can of pumpkin in the pantry (I may try that next time). Feel free to add a 14-ounce can of pumpkin puree at the end, please let me know how and if you like it. Everything is coming up pumpkin in October and November.

I did add the chopped walnuts for texture, they add a meatiness as well as extra protein to the chili. You only need to a salad for this to be a complete meal. Do use some of the recommended finishing options though.

So here goes!

Black Bean Chili

Ingredients:

  • 1 28-ounce can of chopped fire-roasted tomatoes
  • 1 onion, minced
  • 3 cloves of garlic, minced
  • 2 poblamo peppers chopped
  • 1 red pepper chopped
  • 2 chipotle peppers in adobo, chopped
  • 2 cups of walnuts, chopped
  • 1 cup of red lentils
  • 1 tablespoon cumin
  • 1 teaspoon of dried oregano
  • 1 tablespoon of chili powder, mild (or hot if that’s how you like it)
  • 1 tablespoon kosher salt
  • 1 pound of dried black beans
  • 8 cups of water

Method: 

  1. Rinse and pick over the black beans to make sure there are no small stones, drain.
  2. Dump everything in your pressure cooker and give it a stir.
  3. Set it to cook for 35 minutes once you get to high pressure.
  4. Let it release naturally for 25 minutes.
  5. Then release the rest of the steam.

Thin it out with extra water if it seems too thick. Check for salt.

Be sure to dress up the chili and finish it with shredded cheese, avocado, lime wedges, sour cream or plain yogurt, chopped cilantro, crumbled tortilla chips. Let your imagination go wild.

That’s all!

 

Black Bean Chili

Black Bean Chili

Black Bean Chili

This week I am co-hosting Fiesta Friday on Angie’s website. My partner co-host is Deb at Pantry Portfolio. 

Come join in the fun by checking out the posts by a group of talented cooks, gardeners and crafters. And please add your own, read the instructions for posting in order to be considered for the picks of the week.

Have a wonderful weekend everyone and thank you for reading.

August – Salad Soup

August – Salad Soup

This hot, muggy, humid, uncomfortable month in parts of the U.S. has birthed a number of recipes for Greek salad. All of them are delicious and cooling, taking advantage of perfect seasonal tomatoes and cucumbers. This soup is a version of gazpacho, but very similar to a Greek salad. It uses many of the same ingredients and is a light, cold lunch on a hot day. Even better, it is easy…very easy. And, you can modify the recipe to use what you have on hand.

I call this recipe Greek or Mexican (you decide) salad in a soupy bowl of goodness, but without the dressing (only a drizzle of olive oil at the end, which is completely optional). It has healthy vitamins from all those vegetables, and healthy fat from the addition of avocado. You could up the protein by adding a sprinkling of feta or fresh goat cheese, or pour it over a scoop of cottage cheese. Make it spicy, or not. Got some leftover salsa in the fridge? Go for it. What about some crispy tortilla chips sprinkled on top (my husband’s favorite). It would then be a Mexican Salad Soup…you could even add a handful of corn kernels. Leftover grilled corn, you are on! And if you are adding tortilla chips a dollop of sour cream would be yummy. The options are endless.

Greek Salad Soup

This soup is even better the second day, and even better the day after that. It is my idea of a perfect lunch on a warm day. The vegetables give it a satisfying crunch and mouth appeal, the avocado is a touch of richness to fill you up. This season I keep a large bowl in the fridge to snack on or for a quick meal. Serve it instead of a salad with your dinner, it would make an appetite wetting first course with some crisp bread or flatbread.

To save time, I used V-8 juice as the base. It’s an idea my cousin in Tennessee introduced me to when we visited last June. Because I am a fan of spicy food, I added a small can of spicy V-8 to about 3 cups of regular V-8. But it is completely up to you and your own taste.

Ingredients:

  • 3 cups of V-8 juice
  • 1 small can of spicy V-8 juice (optional)
  • 1 red pepper, diced into cubes about 1/4″
  • 1 green or orange pepper, diced into cubes about 1/4″
  • 1 large cucumber, peeled if necessary, diced into cubes about 1/4″
  • 1 large tomato, seeded and diced into cubes about 1/4″
  • 4-5 scallions, sliced thinly
  • 1 avocado, halved and diced
  • juice of 1 lime
  • 1/4 cup chopped parsley (for Greek Soup) or cilantro (for Mexican)
  • salt to taste (I found it didn’t need any)
  • drizzle of olive oil to serve (optional)

Avocado ready to add

Method:

  • Combine all the ingredients and chill for at least 2 hours (better overnight).

That is all, can you believe it! It couldn’t be easier.

Salad Soup

This is a light, healthy, and quick lunch.

Salad Soup

You could serve it instead of a salad, maybe as a first course for dinner. What about small cups for folks to eat while they wait for you to grill dinner outside? It’s could easily be a walk-around the garden soup.

Salad Soup

Even better, it is vegetarian and vegan and gluten free. You won’t have to worry about dietary restrictions.

I think the folks in the midwest and south, where it is sweltering at the end of summer, will enjoy this refreshing soup. I’m taking it to share on Fiesta Friday #237 hosted by Angie. This weeks co-hosts are Jhuls @ The Not So Creative Cook and Diann @ Of Goats and Greens

Come on over to read about the other delicious things going on around the world. Please add your own link after reading the guidelines. Hope you are enjoying the weekend.

 

 

 

January – Phase 3, Fast Metabolism

January – Phase 3, Fast Metabolism

This is the last day of week 3, only one more week to go. I missed posting about phase 2 this week. I find phase 2 the most challenging, and frankly boring. Eating just lean protein and greens is “ho hum”. Phase 3 food seems positively decadent after phase 2, allowing moderate amounts of  “healthy” fats such as avocado, nut butter, hummus,  and coconut milk.

In phase 2, I frankly don’t care much about food. I eat because I have to, not because I am interested in what is on my plate. In fact, one day last week I forgot to eat entirely. Not good actually according to the diet. But I was super busy and occupied, I forgot to take food with me, and eating never occurred to me. That is until it got to be dinner time and I was at a friend’s house. By then I was hungry, really hungry. I did ‘cheat’ and have some phase 3 salmon and raw almonds because that was what was there. Really, I had to eat something!

My new scale is supposed to arrive today. Because my old one was rusted and corroded, it was a victim of our downsizing. After my friend (who has lost over 9 pounds in three weeks and feels amazing) raved about her new digital scale, I broke down and ordered one from Amazon.

I am not going to be able to tell you how much weight I have lost because I didn’t weigh myself at the beginning. I will tell you that my clothes are loose and my stomach is flatter. For me the weight loss was secondary to the overall reset. It’s a reset of habits, of taste buds, and overall approach to food. After three weeks I can tell you that I consider that part of the diet a success, the next week will only cement it. My friends who joined me on this adventure say the same thing.

So, what does my last day in phase 3 for this week look like?

Breakfast – fresh raspberries, sprouted wheat toast with almond butter

Snack – raw almonds

Lunch – Buffalo Chicken Chowder from Dishing Up the Dirt, (modified by using coconut oil instead of ghee and a sweet potato instead of russet); with celery sticks on the side and a tangerine. You can follow the link to the recipe, I found it had good flavor but the sweet potato didn’t thicken the chowder the way a russet would have. IMG_7093

Much to my surprise, on doing some research on the wild wide web, I came across another recipe which is very close to how I modified it. They used rice flour to thicken it a little, a good idea. I may like this one better from the blog Easy and Delish, Buffalo Chicken Chowder. I will try it this week and let you know. Changing the chicken breast to thighs would add more flavor (unless cooked sous vide I find chicken breasts too dry). The Frank’s Hot Sauce in the Dishing Up the Dirt recipe was good, keep that if you like spicy things.

My husband wanted something a little more substantial and added a can of pinto beans and some baby spinach. That is also a good option but it is coming closer to something else (chili?) and further away from Buffalo Chicken. IMG_7095

Look for a post, later in the week. Sometime when I am closer to phase 3 again, I will combine the two into something I a bit more to my own taste.

Snack – raw walnuts

DinnerSpicy Lamb Soup-Stew with Garbanzos 

Follow the link if you would like the recipe.

IMG_7105

 

January – Lamb Soup/Stew with Garbanzos and Winter Squash

January – Lamb Soup/Stew with Garbanzos and Winter Squash

My family is very fond of what I call soup/stew. It’s not really a stew, more like a very substantial soup. it’s a soup that is a full meal, and it perfectly describes this Lamb Soup/Stew with Garbanzos and Winter Squash. You could serve it with a salad or throw in some baby spinach to wilt just before serving. Ta Da greens., nothing more needed.

This is a phase 3 dinner, 2 cups equal one serving.

IMG_7107

Lamb, Winter Squash and Chickpea Soup/Stew

Lamb Soup/Stew with Garbanzos and Winter Squash

4 servings – 8 cups

Ingredients:

  • 2 teaspoons ground cumin or cumin seeds
  • 1 teaspoon ground cardamon, or cardamon seeds
  • 1 teaspoon ground coriander or coriander seeds
  • 1/2 teaspoon ground tumeric
  • 1/4 teaspoon freshly ground pepper plus more to taste
  • Pinch of red pepper flakes
  • 1 teaspoon salt plus more as needed for taste
  • 1 pound ground lamb
  • 2 teaspoons grape seed oil
  • 1 medium red onion, half diced and half sliced into thin rounds
  • 2 large cloves of garlic, finely diced
  • 1 red or orange bell pepper, chopped
  • 1 large delicata squash, peeled, seeded and diced into 3/4 inch cubes; or other winter squash – about 4 cups
  • 1 can of garbanzo (chickpea) beans drained and rinsed
  • 3 cups of chicken or vegetable stock, low sodium
  • optional – handful of golden raisins or roughly chopped dried apricots
  • For garnish – chopped cilantro, flat leaf parsley, mint, or chives…or combination of all

Directions:

  1. Combine the cumin, cardamon and coriander in a small heavy skillet and toast until slightly brown. This will happen quickly if using ground spices. Watch carefully. If whole spices, cool and grind in a spice grinder or mortar and pestle. IMG_7099
  2. Heat the grape seed oil in a large skillet or pot on medium heat, add the ground lamb and brown (drain if there is a lot of fat and return to the skillet or pot).
  3. Add the onion, garlic, and spices. Stir until blended and smelling aromatic, about 5 minutes.
  4. Add the bell pepper, squash, garbanzo beans and stock.
  5. Bring to a boil, turn down the heat, cover and simmer for 30 minutes until the vegetables are cooked and flavors blended. Add the optional dried fruit, taste for salt, and simmer an additional 5 minutes.
  6. If not on the Fast Metabolism Diet, I would recommend the optional dried fruit.

    IMG_7108

    Lamb Soup/Stew with Garbanzos and Winter Squash

IMG_7104

Lamb Soup/Stew with Garbanzos and Winter Squash

This recipe is adapted and modified from one in the NY Times.

January – Turkey Chili

January – Turkey Chili

Okay, I know there are about a million recipes out there for chili. I have a whole Pinterest folder full of them. Why do you need one more? Well…what about easy, almost fat free, delicious, full of healthy vegetables, suitable for both phase 1 and phase 3 of the Fast Metabolism Diet, and lastly an insurance policy in the freezer. Chili is the answer for the question “what shall we have for dinner?” frequently posed at 6 pm when everyone is tired, hungry, and grumpy. That’s the kind of insurance I’m talking about. It’s good with rice, with cornbread, poured over a baked potato, garnished with cheese or avocado or chips or cilantro or chopped onion or sour cream, use it in a burrito bowl or rolled in a taco. Whew! And it is delicious just as is, perfect for lunch or dinner on a chilly day. You have lots of options.

This recipe makes a big batch, four quarts of chili. Enough for to put a quart or two in the freezer.

2 cups of chili are a phase 1 meal, garnish with half a sliced avocado for phase 3. Because of the large amounts of legumes, it counts as a starch as well as a protein.

Turkey Chili

4 quarts of Turkey Chili

Turkey Chili

Makes 4 quarts – 8 servings

Ingredients:

  • 1 1/2 pounds of ground turkey
  • 1 large red onion, chopped
  • 2 tablespoons fresh cilantro or parsley
  • 1 heaping tablespoon chili powder
  • 1 teaspoon of cumin
  • 1 tablespoon minced garlic
  • 1/4 – 1/2 teaspoon red chili flakes (depending on how spicy you like your chili)
  • 2 cans of black beans
  • 1 can of pinto beans, drained
  • 4 cups of chopped zucchini
  • 2 red peppers, chopped
  • 1 32 ounce can of chopped tomatoes with juice
  • 1 teaspoon sea salt plus more to taste

Directions:

  1. Brown the turkey over medium heat in a large heavy bottomed pot, add a tablespoon or two of water if it sticks.
  2. Add the onion, herbs, chili powder, cumin, garlic and red chili flakes to the pot. Cook on until the onion softens, about 10 minutes.
  3. Add the 2 cans of black beans with their liquid, the drained pinto beans, and the tomatoes. Bring to a simmer and turn down the heat. Simmer 40 minutes.
  4. Add the zucchini, red pepper and salt, simmer for another 40 minutes to an hour.
  5. Taste for salt.
  6. Garnish with chopped cilantro, thinly sliced cabbage, avocado, sour cream, cheese, etc.

    Turkey Chili

    Turkey Chili

This recipe is adapted from one in the Fast Metabolism Diet.