Tuesday, December 30, 2014

Vegetarian Three-Bean Chili

Vegetarian Three-Bean Chili

I have been trying to come up with good vegetarian entries to make at home.  These are great for my son, who is a vegetarian, as well as a dish for meatless Mondays or for lunch.  I think I definitely found one with this recipe!  I adapted it from one in Everyday with Rachael Ray called Three-Bean Chili.  I played with this a bit and made it more mild (without the jalapeno pepper). With the three different types of beans, this is dish is protein rich and very tasty.  I was thinking that it would be great over rice, but it does not need anything.  The beans, especially the Chickpeas (Garbanzo beans), give it great body.  I will be bringing this for lunch often in the new year, especially in the Winter!

Ingredients (serves 4-6)
2 tbsp Olive oil
1 Green bell pepper, chopped
1 Red bell pepper, chopped
1 small Onion, chopped
2 cloves Garlic, chopped (or 2 tsp)
1/2 tsp Kosher salt (adjust to taste)
1/4 tsp Black pepper (adjust to taste)
2 tbsp Tomato paste
2 tbsp Chili powder
1 tsp Cumin
1 tsp Cinnamon
1 28 ounce can Tomatoes (crushed)
1 15 oz can Chickpeas, rinsed
1 15 oz can Black beans, rinsed
1 15 oz can Pinto beans, rinsed

NOTE: The beans can be mixed - anything in the 15-16oz canned range will work.

1. In a medium saucepan, heat the oil over medium-high heat. Add the green and red bell peppers, onion, and garlic. Season with Kosher salt and pepper and cook, stirring often, until the vegetables soften, about 5-7 minutes.
2. Add the tomato paste, chili powder, cumin and cinnamon. Cook, stirring often, for an additional 2 minutes.
3. Stir in the tomatoes, chickpeas, black beans, pinto beans and 1/2 cup water and bring to a boil; reduce the heat to medium. Simmer, stirring occasionally, until the chili thickens, around 25 to 27 minutes.


Tuesday, December 16, 2014

Berry Peach Fruit Crisp

Berry Peach Fruit Crisp

We have a great program at the University of Michigan (where I work) called MHealthy.  They are focused on improving the health and well-being of the University's staff, faculty, students and their families.  Periodically, they offer cooking demonstrations where they showcase healthy recipes that are easy to make at home.  They also have recipes available to everyone over the web.  I adapted the recipe for this great dessert from their Peach Blueberry Crisp recipe.  This dish is a new favorite.  Its very easy to make and it tastes fantastic!  Did I mention it is healthy...really healthy!

Ingredients (makes 9" x 13" pan - serves 6-8)
12 oz-16 oz Frozen peach slices
12 oz-16 oz Frozen cherries or mixed berries
12 oz Frozen blueberries
2/3 cup Brown sugar, divided
3 tbsp Instant tapioca
1 1/2 cup Old fashioned oats
1/2 cup Almonds, sliced
2 tsp Cinnamon
1/4 tsp Nutmeg
2 Egg whites

1. Preheat oven to 350 degrees F.
2. Combine the frozen fruit, 1/3 cup brown sugar and tapioca in a large bowl. Mix well.
3. Spread fruit mixture into a 9" x 13" baking dish.
4. In a bowl (the same one that you used for the fruit is fine), mix 1/3 brown sugar, oats, almonds, cinnamon, nutmeg and egg whites. Distribute topping evenly over the fruit in the baking dish.
5. Place dish in the middle of the oven and bake 45-50 minutes or until topping is golden brown.

Let sit for 10 minutes before enjoying!

NOTE: You want to have around 2 1/2 to 3 lbs of frozen fruit - mix and match as you like!