Don’t call for takeout this week! Make this instead….

December 22, 2009 · Filed Under Recipes · Comment 

Isn’t this an exciting week?  There are so many fun things to do in leading up to the holiday.  It can be tempting to call for take out during these busy times, but try this healthier recipe instead.  I call for tempeh but you can use any protein you like with delicious results.  Serve over brown rice.

Kung Pao Tempeh

Serves 4

Preparation Time: 30 minutes

Cooking Time: 45 minutes (includes rice)

Equipment Needed: Saucepan or rice cooker, large skillet or wok

1/2 cup vegetable broth

2 Tablespoons tamari (soy sauce)

2 Tablespoons mirin (Chinese rice wine)

1 1/2 Tablespoons balsamic vinegar

1 teaspoon agave nectar

1/2-3/4 teaspoon crushed red pepper flakes (depends on desired spice level)

8 ounces tempeh, cut in half, then into cubes

1 Tablespoon olive oil

3 cloves garlic, minced

1 1-inch piece ginger, minced (around 1 T)

1 yellow onion, chopped

1 red bell pepper, seeded and diced

1 green bell pepper, seeded and diced

1 carrot, sliced

1/2 Tablespoon arrowroot

1/2 cup peanuts

1 head broccoli, cut into florets and steamed

In a small bowl, whisk together broth, tamari, mirin, vinegar, agave and pepper flakes.  Add tempeh cubes, and marinate.

Meanwhile, cut all of your vegetables and get them ready to go.  If using broccoli, cut and steam.  Heat oil in a large skillet, and add onions, garlic, peppers and carrot.  Stir-fry on medium high heat for 5 minutes until vegetables are getting tender.

Using a slotted spoon, remove tempeh from marinade and add it to skillet, stirring around so tempeh has contact with bottom of pan (so it “fries”).  Meanwhile, add arrowroot to marinade and whisk to dissolve.  Add marinade to pan with peanuts and cook for 1-2 minutes until sauce is thickened.  Serve immediately over brown rice.

Enjoy and have a wonderful, peace-full holiday!

~Jennifer

SLOOOOW DOWN!

December 14, 2009 · Filed Under Recipes · Comment 

With the plethora of information out there about nutrition, it can be really confusing to figure out what in the world we should be eating. I believe that we spend TOO much time talking about what to eat and not enough time talking about HOW we should be eating it!

A recent study took two groups and gave each group the same quantity of ice cream.  One group was instructed to eat it quickly (ie, normally for most) and the other group was instructed to eat it over 30 minutes.  Blood results showed that the group that took the 30 minutes had higher levels of the hormones that tell the brain that it is time to stop eating.  They reported higher satisfaction and fullness levels than the group that ate the ice cream quickly.

This holiday season, instead of worrying so much about WHAT to eat, simply try eating what you want while slowing down and savoring each morsel.  You may just find yourself more satisfied by eating less and that is a great thing!

Speaking of savoring, enjoy this wonderful, creamy red lentil soup recipe…one of my all time favorites!

Until Next Week, Eat Well, Be Well, and LOVE Every Bite!

~Jennifer

Creamy Curried Red Lentil Soup

Serves 6

Preparation Time: 20 minutes

Cooking Time: 35 minutes

Equipment Needed: Soup pot

Like most of my soups, this recipe calls for an entire bunch of greens. I suggest kale but you can use whatever kind of green you like.

1 Tablespoon coconut oil

1 yellow onion, chopped

3 cloves garlic, minced

1 1-inch piece ginger, minced

2 stalks celery, chopped

2 carrots, chopped

1 teaspoon curry powder

dash cayenne (or more if you like it spicy!)

2 cups dry red lentils

4 cups vegetable stock

2 cups water

1 15-oz can coconut milk

1 bunch lacinato kale, sliced

1/2 cup fresh cilantro, minced

juice from 1/2 lemon

salt and pepper to taste

Heat oil in a large saucepan.  Add onion, garlic, ginger, celery and carrots and sauté for 3-4 minutes.  Add curry powder and cayenne and cook for one minute. Add lentils, stock and water and bring to a boil.  Reduce heat and simmer for 25 minutes or until lentils are tender.  At this point, stir in coconut milk, kale and cilantro and heat for 5 minutes or so until kale has wilted.  Now, the fun part–tasting!  Add juice from half a lemon and a sprinkle of salt and pepper and taste.  Does it need something?  If so, first, add more lemon juice, then and salt/pepper as needed and serve!

This recipe and food for thought are excerpted from my Weekly Meal Planning Service.  You get 4 healthy recipes, and organized shopping list and coupons to New Leaf Community Markets. You can try it free for a month by clicking here.

What a CROCK!

December 7, 2009 · Filed Under Recipes · Comment 

There are many pieces of kitchen equipment I love, but right now, I am REALLY loving my crockpot. After a long day at work when it is chilly outside, what beats a warm bowl of soup or stew? Well, how about one that has been slow cooked all day for you and is piping hot and ready to eat? Coming home to the smell of a delicious meal is like my mom has visited and cooked me a special meal. Feeling cared for helps me let go of the day’s stresses and just relax.

If you don’t have a crockpot, I suggest adding it to your holiday wish list. Check out my website for some suggestions and enjoy the following recipe for Vegetable Chili with crockpot directions.

Until next time, Eat Well, Be Well and LOVE Every Bite!
~Jennifer

Vegetable Chili

Serves 6

Preparation Time: 20 minutes

Cooking Time: 20 minutes

The beans in this recipe provide loads of protein and fiber  (yea for beans!) and the best thing about chili is it tastes better the next day!  You can enjoy it as-is and it is also delicious as an ingredient in taco salads.  You can also freeze portions of this to take for lunch this week.

1 Tablespoon olive oil

3 cloves garlic, minced

1 large onion, chopped

1 large red bell pepper, seeded and chopped

8 oz cremini mushrooms, sliced

2 teaspoons cumin powder

2 Tablespoons chili powder

1 Tablespoon tomato paste

1 28-ounce can diced tomatoes, undrained

1 28-ounce can red kidney beans, drained

1 28-ounce can pinto beans, drained

1 teaspoon apple cider vinegar

salt and pepper to taste

Gather all ingredients.  Mince garlic, cut onion, pepper, and mushrooms.  Heat oil over medium heat in a skillet. Add garlic and onion; saute for a minute or two, then add peppers and mushrooms, sauteing for a few more minutes, then add cumin, chili powder and tomato paste, stirring well to make sure the paste is well incorporated with the vegetables.   Add diced tomatoes and beans to the pot and bring to a boil.  If you want to use a crockpot, go here*** or, reduce heat and simmer for 20 minutes (or longer—the more it simmers the more flavor it will have).  Right before serving, add vinegar and season to taste with salt and pepper and serve.

***CROCKPOT: At this point, place mixture in a crockpot and cook on low heat for 4-8 hours. Right before serving, add vinegar and season to taste with salt and pepper and serve.

This recipe is from my weekly meal plan. Every week, you get 4 healthy recipes, an organized shopping list and coupons to New Leaf Community Markets.  You can try it FREE for a month by clicking here.