Sweet Potato and Black Bean Chili

The Recipe's Story

 

I pondered how sweet potatoes would taste in chili when some of our closest friends announced we would be having Sweet Potato Chili for dinner.  I knew my husband was thinking that sweet potatoes belong in a pie or on a Thanksgiving table but not in a chili. Chili was for football, fall, and meat. After one bite we asked our hostess for the recipe. It was that good. This recipe is not my own. I did not tweak or adapt it but borrowed it from http://dashingdish.com and was thankful to be served it by our marathon running, darling friend Nicole.

 

This chili is filling and very low in calories. It has a spicy citrus base with hearty sweet potatoes that pack the dish full of  carotenes (precursor of vitamin A), vitamins C, B2, B6, E and biotin. Sweet potatoes are also a fantastic source of dietary fiber, folate, and potassium. Black beans are a high fiber protein with molybdenum, folate, tryptophan, manganese, and vitamin B1. Tomatoes provide vitamin A,C, and K as well as potassium, molybdenum, and manganese. Onions have some vitamin C and B6 as well as fiber and potassium. Adding the sour cream and green onion give the chili a bit more flavor but on its own this is one of the most flavorful vegan dishes I have found and it boasts just 143 calories per cup without the toppings.

 

 

Sweet Potato & Black Bean Chili

2 Tbsp vegetable oil

1 large onion, chopped

1 tbsp chili powder

1/2 tsp ground cumin

2 cups chicken or vegetable broth

2 medium sweet potatoes, peeled and cut into 3/4 inch cubes

2 (14.5 ounce) cans diced tomatoes in juice

1 (15.5 ounce) can black beans, drained and rinsed

2 tsp orange zest

Salt and Pepper

Topping Suggestions:

Chopped green onions

Chopped cilantro

Sour Cream

Shredded Cheese

1. Heat the oil in a 4-6 quart Dutch oven or saucepan over medium heat. Add the onion and cook, stirring often, until softened, about 5 minutes. Stir in the chili powder and cumin, then add the broth and sweet potatoes.  Stir  to combine.

2. Bring the mixture to a gentle boil, then cover the pan, reduce the heat to low, and simmer until the potatoes are almost tender, about 15 minutes. Add the tomatoes and beans and continue to simmer, uncovered, until the mixture is heated through and slightly thickened, about 15 minutes more. Stir in the orange zest and season to taste with salt and pepper.

3. Serve the chili hot with desired toppings.

 

Servings: 8

Calories: 140 per serving

Spiced Baked Oatmeal

The Recipe's Story

Fall is just around the corner. It is my favorite time of year. I get to watch the leaves change, the weather in Seattle is crisp and cool, apples are ripe, and I get to look forward to the holiday season. I won't decorate for fall until September 1st but that does not mean I can't start cooking like fall. Though it was a Monday morning I decided to make a special breakfast. We use a Baked Oatmeal recipe from the lodge where we were married. It has a lots of special memories and it taste like a hearty northwest breakfast should. Normally I make this with cinnamon and put homemade applesauce over the top but this morning I opted for pumpkin pie spice. My little jar has cloves, cinnamon, ginger and nutmeg. The house smelled like the season I anticipate and this was a huge hit with my husband.

The base of this breakfast is oatmeal which  has a wide array of health benefits. It is a good source of protein, complex carbohydrates and iron. It is high in fiber and contains magnesium, manganese and iron. It is also a very good source of copper, selenium and zinc as well as B vitamins. Milk and eggs give you protein and the milk calcium. Just one teaspoon of cinnamon, which is found in the pumpkin pie spice, gives you 28 mg of calcium, almost one mg of iron, over a gram of fiber, and quite a lot of vitamins C, K, and manganese. It has also been shown to help stabilize blood sugar.

Spiced Baked Oatmeal

2 cups oatmeal
1/4 cup brown sugar
3/4 cup 2% milk
2 large eggs
1 tsp. baking powder
1/4 tsp. salt
2 tsp. pumpkin pie spice
1/4 cup butter, melted

1. Preheat oven to 350 degrees. Grease an 8x8 inch baking pan.

2. In a medium bowl, mix ingredients together. Pour into prepared baking pan.

3. Bake for 45 minutes. Serve warm or cooled for soft baked snack.

Servings: 9
Calories: 163 per serving

Black Bean Salad

The Recipe's Story

This past Monday we had Cane Asada on the menu. I buy the marinated meat from Central Market and serve it with whole wheat tortillas, extra lime wedges, and low fat sour cream. I usually serve Mexican rice or chips and salsa for a side dish but wanted to develop something healthy to go with this meal. Thus, the Bean Salsa was developed.

This salsa can be used as a salad, side dish, topping or bean dip. It is high protein, vegan, dairy free, and wheat free. Avocados are a good source of omega 3, fiber, potassium, and vitamins C,K, folate, and B6. One globe contains more than one-third daily value of vitamin C, and more than half the day’s requirements of vitamin K. They are high in calories and protein but have a plethora of health benefits. They also off fiber and many vitamins and minerals, including B vitamins, iron calcium, magnesium, potassium and phosphorus. Onions are recommended for people trying to prevent cardiovascular disease, cancer and infections and high in vitamin C. This bean salad is a healthful recipe. Add chicken for additional protein or wrap this up in a tortilla or pour over lettuce or rice for a lunch.

 Black Bean Salad

1 1/2 cup of black beans
2 T lime juice
4 T red onion, thinly sliced and cut into 1/2 inch pieces
1/2 avocado, diced
1 tsp. chili powder
1 T olive oil

1. In a small bowl, whisk together the lime juice, olive oil, and chili powder. Set aside.

2. In a medium bowl, combine the black beans, red onion and avocado. Pour the dressing over the bean mixture and gently stir to coat. Serve alone, alongside a whole wheat tortilla or over greens.
Servings: 2
Calories: 332 per serving

Roasted Carrots and Potatoes

The Recipe's Story

A standard dinner in our home includes a protein and helping of roasted vegetables.  Roasted broccoli with garlic, carrots, or squash are all delicious additions to any meal. However, if you are a meat a potato kind of family the calories can add up quickly. 1 cup of potatoes with skin is 116 calories. Add on 20 for a teaspoon of olive oil and another 5 for some fresh herbs and you add up calories fast. Potatoes are are high in vitamin C and are a good source of vitamin B, folate and minerals such as potassium, magnesium and iron. A quick way to add more health benefits and cut down on calories is to roast half of these high calories with a low calory vegetable such as carrots. Carrots have just 50 calories per cup and the phytochemicals in these carrots can help reduce the risk of cancer and stroke. Carrots are a good source of fiber as well as vitamin A, a good source of potassium, and contain vitamins C & B6, copper, folic acid,thiamine and magnesium. I opted for white in this dish but you can use any color. The two vegetables taste great together and lighten your caloric intake.

Roasted Carrots and Potatoes

1/2 cup carrots, cut into 1/2 inch pieces

1/2 cup Yukon gold potatoes, cut into 1/2 inch cubes

1 tsp. olive oil

1 tsp. fresh time

salt and pepper to season

Preheat oven to 400 degrees. In a medium bowl combine the carrots, potatoes, olive oil, and thyme. Season with salt and pepper and arrange on a cookie sheet. Roast the vegetables in the preheated oven for 25 min or until fragrant and golden.

Servings: 2

Calories: 86

Cuban Black Beans and Rice

The Recipe’s Story

I was inspired a few months ago to cook one vegetarian meal a week. I had a good friend go vegan for lent and I was amazed how easy she made the transition. Therefore, I was on the hunt for a good vegan meal that my meat loving husband would eat. We are not turning vegan as I could never get my husband to give up a steak but in an effort to eat healthier he was OK surrendering his carnivorous habits once a week.

I found a recipe for Cuban Black Beans and Rice in an old addition of Real Simple Magazine.  I had almost all the ingredients in the house already and made a few adjustments. I cut the black beans in half because I like more veggies. I also reduced the water to make the beans thicker. Lastly, I replaced the cilantro for a lime wedge because B does not like the former and I like lime on just about anything. The flavors mixed together splendidly.

This recipe is relatively inexpensive and quick to make. It is also very filling and low in calories so if you want a hearty dinner and have not eaten well for the day this meal is sure to hit the spot. The black beans offer lots of filling fiber along with the brown rice. One cup of chopped green pepper gives you 200% of your daily vitamin C needs along with 10g of fiber and 3g of protein. Olive oil offers healthy omega 3. I like to serve this dish with a side salad and a light dressing for just a few more calories and a bit of crunch. As far as vegetarian dishes go this one is sure to please even meat loving mouths.

Cuban Black Beans and Rice

1 and 1/2 c brown rice

1 T olive oil

1 small onion, diced

1 green bell pepper, diced

2 cloves garlic

1 tsp. ground cumin

1 12.5 ounce can black beans, rinsed

1 tsp. dried oregano

1 T red wine vinegar

4 radishes, sliced

1 lime cut into wedges

1. Cook the rice according to directions. Meanwhile, heat the olive oil in a pan over medium-high heat. Add the garlic, onion, pepper and 1/2 tsp. salad and 1/4 tsp. pepper. Sauté until tender, about 5 min. Add the cumin and cook for an additional minute.

2. Add the beans, oregano and 1/2 cup water. Simmer, uncovered, for about 10 min. Add more water if the mixture becomes dry. Add the vinegar and smash about half of the beans with a fork to thicken the sauce.

3. Serve the beans over the rice and top with the radishes and a lime wedge on the side.

Servings: 3

Calories: Approximately 314  per serving(depending on size of pepper and onion this may slightly vary)