Pumpkin, Beef and Black Bean Chili

This was a perfect make-ahead Halloween Night chili.  We carved out the pumpkin, kept the seeds for roasting and have leftovers for tomorrow.   I love the colour burst and texture of the pumpkin and it is a great combination with black beans.  Thank you Trusslers for the recipe.  

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Ingredients:

1 1/4 Ground Beef

1 medium sweet onion, chopped

3 carrots, chopped

3 ribs celery, chopped

1 red bell pepper

3 cloves garlic

2 tbsp. chili powder

1 tbsp. dried oregano

1 1/2 tsp ground cumin

3 c chopped pumpkin

1 can black beans

1 can diced tomatoes ( 10-12 fresh diced tomatoes) Note:  I used 2 cans of diced stewed tomatoes (chili style because I like my chili a little runnier)

1 can beef broth

1/3 cup fresh cilantro ( optional)

Sliced fresh jalapenos ( optional)

 

Directions:

Cook beef in a large Dutch oven over medium-high 8 minutes or until beef crumbles and is no longer pink. Remove with a slotted spoon.  Cook onions, peppers, celery, carrots and garlic in drippings for 7 minutes ( I drained the fat and sauteed in olive oil).  Stir in chili powder, oregano and cumin and cook 1 more minute.  Stir in remaining ingredients except the cilantro.  Bring to a boil; reduce heat to low and simmer 20-25 minutes or until pumpkin is tender.  Stir in cilantro and season to taste, adding jalapenos if desired.

 

Source:  Trusslers Pantry, Matheson (info@trusslerspantry.ca, 705 273 3354)

 

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Celery Root (Celeriac) Purée

…instead of mashed potato? Two thumbs up!! I was just introduced to celeriac as I helped harvest my son’s garden. It is a root vegetable with beautiful dark green foliage (that makes a flavourful addition to salads soups stocks and stews). It was super easy to grow and naturally pest resistant. Celery root’s swollen, knobby external appearance often scares people off. But, once peeled, it is a nutritious healthy vegetable with more natural flavour than most root vegetables. We can substitute celeriac wherever we would use potatoes. In addition to supplying a delightful and novel taste, this root vegetable provides more nutrients and two-thirds less calories than the traditional spud.

One cup of Celeriac (cooked) has only 42 calories per cup (155 g), no fat and 2 grams of fibre. It is also a good source of calcium and potassium. If you are on a sodium restricted diet, however, beware. A one cup portion of this vegetable raw or cooked has around 100mg of sodium.

Approximately 4 servings:

1 large celeriac, peeled and cut into chunks

1-3 tbsp lemon juice, to taste

1/3 cup *cashew cream (or milk or heavy whipping cream)

2 tbsp butter

1 pinch cayenne pepper, or to taste

sea salt to taste

Place celeriac and 1tablespoon of lemon juice in a large pot and cover with water. Bring to a boil. Reduce heat to medium low and simmer until tender 15 to 20 minutes. Drain.

Blend celery root, cream, and butter in a blender until smooth. Push purée into a bowl through a fine mesh strainer with a wooden spoon or spatula until the purée is completely smooth. Add some or all of remaining lemon juice, Cayenne pepper and kosher salt to taste.

*Cashew cream is easily made at home. In the fridge, soak 3 cups of unsalted cashews in water (just covering the nuts, about 2 cups) for about 15 hours. Pour the cashews and soaking water into a high-speed blender. Add (up to) 8 cups of water. Blend on high until smooth. For a thicker cream use less water to blend

Nutrition (using cashew cream): Calories 111; Protein 1.8g; Carbs 7.7g; Fat 8g

Lisa Goddard, BA, BScOT, Certified Pilates Mat & Reformer Instructor-Owner, HWL (Healthy Eating Weight Loss) Coach, Certified Yamuna Practitioner (Body Rolling)

balancedmotionwithlisa@gmail.com

705-648-8807

Healthy Chicken Chili

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Fall is here and Chili is always a big hit in my house. I also like the fact that it freezes well so that makes it a great prep food. Enjoy!
Ingredients
  • 2 teaspoons olive oil
  • 1 yellow onion, chopped
  • 3 garlic cloves, minced
  • 1 medium red bell pepper, chopped
  • 1 pound extra lean ground turkey or chicken (99%)
  • 4 tablespoons chili powder, I used 2 tbsp then added from there based on taste
  • 2 teaspoons ground cumin
  • 1 teaspoon dried oregano
  • 1/4 teaspoon cayenne pepper
  • 1/2 teaspoon salt, plus more to taste
  • 1 (28-ounce) can diced tomatoes
  • 1 1/4 cups chicken broth
  • 2 (15 oz) cans dark red kidney beans, rinsed and drained
  • 1 (15 oz) can sweet corn, rinsed and drained
  • For topping: cheese, avocado, tortilla chips, cilantro, sour cream
Instructions
  1. Place oil in a large pot and place over medium high heat. Add in onion, garlic and red pepper and saute for 5-7 minutes, stirring frequently. Next add in ground turkey and break up the meat; cooking until no longer pink. Next add in chili powder, cumin, oregano, cayenne pepper and salt; stir for about 20 seconds.
  2. Next add in tomatoes, chicken broth, kidney beans and corn. Bring to a boil, then reduce heat and simmer for 30-45 minutes or until chili thickens and flavors come together. Taste and adjust seasonings and salt as necessary. Garnish with anything you’d like.
  3. Makes 6 servings, about 1 1/2 cups each.
Nutrition Information: Toppings are not included in nutrition info.
  • Serves: 6 servings
  • Serving size: 1/6th of recipe
  • Calories: 336
  • Fat: 3.7g
  • Carbohydrates: 46.7g
  • Sugar: 9.5g
  • Fiber: 17.4g
  • Protein: 31.8g

https://www.ambitiouskitchen.com/2015/11/seriously-the-best-healthy-turkey-chili/

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Sherry Morton-Jibb,
PTS. RYT. FIS. HWL (Healthy Eating Weight Loss Coach)
Certified Pilates Mat & Reformer Instructor, Certified Personal Trainer, Registered Yoga Teacher

Sher-Fit Personal Training ,Yoga & Pilates
Cell 705-648-0591

 

Grounding in the Fall

Happy Fall Everyone! What an incredible fall this has been. We may not have had much of a summer but we certainly have made up for it in September & October. This is my favorite time of year and I am always so grateful to call Northern Ontario my home. The colors are exceptional this year and the view around my house changes daily.  It is a great active time of year especially if you enjoy hiking, and it’s pretty much bug free, that’s big at my house.

As I write, this the leaves are gently dancing in the wind as the trees sway back and forth in the breeze. I am very aware of how deeply rooted the trees are, and in the fall as the weather changes they endure the winds, cooler temperatures and the loss of their leaves. I aspire to be like a tree in the fall with my feet well-grounded to the earth as the winds of change pull me in and out of balance. Often in the fall I feel a little scattered with lots going on between work, family, gardens, getting ready for winter. It is truly a busy time of year. The word I often use to describe how I am these days is “busy”.  I hear this lots from my clients as well. Even though we are busy with life it is so important to ground ourselves like the trees. I like to use movement, a hike in the bush, a long walk, Yoga at home, or attend a class, do Pilates because it is such a mindful practice. These all work well for me. Being grounded means you are present in your life, not obsessed with the past or future. Your energy is firmly planted in your body. Grounding ourselves pulls us back to the present moment, that place where reality lives and anchors us to our authentic selves. We connect with our body, mind, and spirit in a healthy way. When I am grounded I feel peaceful, calm and able to experience the joyful moments in everyday life. I find it easier to sit in mediation and really feel the benefits of consistent meditation. Feeling grounded is part of positive self-care for me. I would love to hear what you do to ground yourself! What works for one person may not work for another, so lots of good ideas will help people find their way.

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Sherry Morton-Jibb,
PTS. RYT. FIS. HWL (Healthy Eating Weight Loss Coach)
Certified Pilates Mat & Reformer Instructor, Certified Personal Trainer, Registered Yoga Teacher

Sher-Fit Personal Training ,Yoga & Pilates
Cell 705-648-0591

“Monday Recipe: Leftover Turkey Quesadillas”

Turkey QAnother yummy way to use leftover turkey.  You can all kinds of fun with this, adding in leftover stuffing, adding other vegetables or salsa and sour cream as toppers. Enjoy with a Green Salad!

Ingredients ( 6 Servings)

2 flour tortillas

1/2 cup shredded Cheddar cheese

3/4 cup shredded cooked turkey meat

2 tablespoons cranberry sauce

1/2 jalapeno pepper, seeded and minced ( optional)

1 green onion, sliced

Directions

  1. Heat a skillet over medium heat. Place 1 tortilla in the skillet and top with 1/2 of the Cheddar cheese, turkey, cranberry sauce, jalapeno pepper, green onion, and remaining Cheddar cheese, respectively. Place remaining tortilla over the top.
  2. Cook until tortilla is golden brown and cheese is melted, 2 to 4 minutes per side.

Nutrition ( per 1 serving)

146 calories, Fat 5.9g, Cho 11.6 g, Protein 9.9g, Sodium 165 mg

Source: Adapted from AllRecipes

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Lorrie Mickelson, M.A., B.A./BPHE, Registered Yoga Teacher, Certified Pilates Instructor, Certified Personal Trainer, activeoptionsbylorrie@gmail.com, 705 647 2848

Recipe of the Week: Baked Squash with Apples and Cardamom

I concocted this recipe recently on a day when it was super hot outside. So instead of baking it in the oven I baked it in the barbeque at 400 on the top shelf with indirect heat. It was a big hit with my family and would make a great addition to Thanksgiving dinner!! If you use a conventional oven, bake it at 375 for about 45 minutes. I left it uncovered for about 10 minutes then covered it loosely with tinfoil for the remainder of the cooking.

Prep: 15 minutes

Servings 8 (as a side dish)

1 large Butternut or Buttercup squash

1 GrannySmith Apple, with peel, diced

1/3 cup cranberries, fresh or frozen, halved

2 tbsp raisins or currants, plumped (method below)

2 tsp butter or coconut oil (I used butter)

1 tsp honey

1/2-1 tsp cardamom

1/4 tsp cinnamon

Slice the squash in half and scoop out the seeds (if you find it too firm to cut through, pierce the skin in several places with a fork or knife and microwave the whole squash for 2 to 3 minutes. This softens the surface enough to slice more easily)

Rub the cut surface of the squash with 1 tsp butter or coconut oil.

In a separate bowl mix the rest of ingredients, including the other teaspoon of butter. Adjust seasonings to taste. Divide in half and pack into the bowls of the squash. (To plump your raisins, soak in boiling water for approximately 10 minutes.)

Bake uncovered as outlined above for 10-15 minutes, then loosely cover for remainder of cooking, until squash is very soft.

Slice squash in 8 quarters to serve.

Nutrition per serving: calories 78, protein .9g, carbs 18.2g, fat 1g

Lisa Goddard, BA, BScOT, Certified Pilates Mat & Reformer Instructor-Owner, HWL (Healthy Eating Weight Loss) Coach, Certified Yamuna Practitioner (Body Rolling)

balancedmotionwithlisa@gmail.com

705-648-8807