Turkey Chili and Chili Taco's!!!

It's all about saving time in the kitchen, I get it!  It's all about making food that takes no time, that is nutritious and that tastes good enough for toddlers (and husbands) to eat! One of my absolute favorites is chili.  Really you can make it anyway you want.  This time I had ground turkey in the fridge, some leftover bacon, oh and the rest of the halloween pumpkin (pre-cooked), and some cans of chick peas and beans.  I also had the spouted bean mix.  So here are the pics.

Ground turkey and mixing in pumpkin. I added alot of chili powder at this point (when you add the seasonings early they tend to soften up, so I also add some later in the cooking process)

... pretty much all the ingredients!

My absolute FAVORITE brand of canned beans... no salt added and BPA free lining of the can!!!  woot, the crushed tomatoes also have no salt added.

These carrots are still from our garden!!! seriously pretty awesome, and the bacon is low sodium (Kirkland brand from Costco)

After adding all the veggies, tomato sauce and canned beans, I added a can full of water and the dehydrated sprouted beans.

Sshhh my secret ingredient!  (I also add more chili powder, garlic powder, paprika and cumin)  Simmer for 30 minutes!

sooo good!

 Now the next day's meal took only about 5 minutes to prep. Actually it was ready even before the oven was fully pre-heated.   

Organic blue corn chips, chili, tomatoes, spinach and some mozza cheese.

Bake at 350 F for about 25 minutes! 

Clean out the fridge Roasted Veg. Soup

We had so much stuff in our fridge from the final garden clean out: carrots (regular and heirloom), celery, leaks, potatoes and I didn't want any of it to go to waste so today I got out the cutting board and went to town.  I decided roasting the veggies would really bring out some intense flavour *mostly the sweetness* since I can't seem to get enough natural sugars in my day!  Here are the pictures of the process.  The quantities are not really important because anyone can clean out their fridge and cold cellar to make soup. 

While the roasted veggies were finishing up, I sauteed the left over sunday brunch bacon with the leaks.  Ohhh the smell ....

I added a bit of pumpkin (in the measuring cup), I only used about a 1/4 of the measuring cup- Thyme from my garden and the celery.

Roasted veggies, cut into big chunks, coated in olive oil and some herbs (basil and oregano), oven at 400F for 45minutes

Add these to the pot with some no salt added broth and water.

I added chick peas for some extra protein, I let this boil on Med for 25 minutes.

Puree and serve!

Pumkids made muffins.

These were a bit of a science/work of art.  I had pumpkin in the fridge that needed to get used up so I decided to recruit my boys to help me with these muffins.  Again no real recipe per se... But I can tell you what I did put in them and approximately how much, but I would really just encourage you to try baking intuitively on your own.  It's fun and it's all about making a batter that has the right consistency with the key ingredients you need to hold your muffins together.


Pumkid muffins!  (Gluten Free)

Mix dry ingredients and wet ingredients in separate bowls, then combine. Bake at 350F for about 23 mins.

1 c arrowroot flour
1/3 c tapioca starch
3/4 c quick rise GF oats
1/4 c ground flax
2 tsp baking powder
1 tsp baking soda
1 c protein powder (mine is slightly sweetened)
1/4 c coconut sap (powder) - you could add more if your protein powder is unsweetened.
 3 tsp pumpkin spice mix

1 c pumpkin puree
3/4 c vanilla soy milk (mine was sweetened but light)
2 eggs
1/3 c + 1tbsp vegetable oil
1 or 2 tsp vanilla

pumpkin seeds to sprinkle on top of muffins just before putting in the oven. 

You could make this recipe with banana instead of so much oil, it would add sweetness (but Mark doesn't like baked banana's so I didn't add any this time).  When I bake like this, I take stock of what I have and I know that I want to make a snack that is super healthy for my kids, high in good fats, loaded with protein and low in sugar.  It can be done, I would love to hear if you've ever tried to bake without a recipe and how it went!

Guilt Free Pumpkin Pie Panna Cotta

Ok here's the deal, while researching low GI pumpkin pie options, I wasn't happy with using artificial sweeteners as the substitute to sugar.  I was looking to use either agave, coconut sap or maple syrup.  I couldn't really find anything that I liked.  The sugar content was to high, the ingredients boasted a high fat content of whipped cream or sweetened condensed milk.  Then I started to play with the idea of making a raw pumpkin pie? Ok I know kind of gross and not really possible but it just so happened that I was flipping through my french magazine "Coup de Pouce" and I came across a Panna Cotta recipe, I recalled from watching a cooking show that milk and greek yogourt could substitute the fatty whole whipping cream option so I set out to find a recipe for pumpkin pie panna cotta.  And wouldn't you know, I found one, but it was filled with heavy whipping cream AND sour cream... BLAH!!!  So I'm back to the drawing board, I tried once to make it with almond milk and protein powder but that was kind of gross (that was my attempt at making a super healthy low sugar high protein pumpkin pie substitute) my second attempt kind of resembled the pumpkin pie smoothy so it did turn out this time!  Sooo just in time for Thanksgiving may I present you with a healthy "equally" tasty pumpkin pie alternative in the form of panna cotta.

Ingredients:

1 c milk (skim)
1/4 c water
1 package of Knok gelatin
3 tbsp agave
1/2 c pumpkin puree
1/4 c greek yogourt
3/4 to 1 tsp pumpkin pie spice (to taste - depending on how much kick you like)

Directions:
1) Mix the gelatin as indicated on the package (don't stir it)
2) Bring milk and agave to a simmer on stove and remove from heat, now add the gelatin/water mixture and mix with mixer
3) Add all remaining ingredients and mix well with mixer, pour into small individual bowls(or if you want a pie pan, you can even pour this mixture over a gram cracker pie crust (cheat if you want) or pre-cooked pie shell) doesn't matter to me :)
4) Refrigerate till it sets (about an hour).  serve and enjoy!

I couldn't stop at just one bite and yes I had to add the light whipped creme, it's just not the same without it!

Huh!!! Pumpkin has all that...

Because I didn't have time to cook anything special today I decided to look up how nutritious the good'ol pumpkin is and... I was seriously surprised.  It's a powerhouse!  Here are the facts I found posted on "Power your diet" website. 

Health benefits of Pumpkin

• It is one of the vegetables which is very low calories;  provides just 26 cal per 100 g and contains no saturated fats or cholesterol; but is rich a source of dietary fiber, anti-oxidants, minerals, vitamins. Recommended by dieticians in cholesterol controlling and weight reduction programs.
  
• Pumpkin is a storehouse of many anti-oxidant vitamins such as vitamin-A, vitamin-C and vitamin-E.
  
• With 7384 mg per 100 g, it is one of the vegetable in the cucurbitaceae family with highest levels of vitamin-A, providing about 246% of RDA. Vitamin A is a powerful natural anti-oxidant and is required by body for maintaining the integrity of skin and mucus membranes. It is also an essential vitamin for vision. Research studies suggest that natural foods rich in vitamin A helps body protect against lung and oral cavity cancers.
  
• It is also an excellent source of many natural poly-phenolic flavonoid compoundes like alpha and beta carotenes, cryptoxanthin, lutein and zeaxanthin. Carotenes convert into vitamin A inside the body.
  
• Zea-xanthin is a natural anti-oxidant which has UV (ultra-violet) rays filtering actions in the macula lutea in reitina of the eyes. Thus, it helps protect from "age related macular disease" (ARMD) in the elderly.
  
• Rich in B-complex group of vitamins like folates, niacin, vitamin B-6 (pyridoxine), thiamin and pantothenic acid.
  
• It is also rich source of minerals like copper, calcium, potassium and phosphorus.
  

Pumpkin Gratin

I thought of this dish while pondering what the heck else can be done with pumpkin.  I remember watching an episode of Jacques Pepin and he made a savory pumpkin dish, sort of like a pumpkin like quiche, without the pie filling.  Actually the term gratin only refers to the type of dish used to cook it in.  I do not have a gratin so I just used a square baking dish.  I guess it worked! But seriously if you can get over the fact that the texture is just like pumpkin pie but it's not sweet, it really does grow on you... I love it!

Of course I modified the ingredients.

Here are the original ingredients:  Pumpkin Gratin

• 1 can (15.5 ounces) 100% pure pumpkin puree (not pumpkin pie filling)
• 3 large eggs
• 1 cup heavy cream
• 3/4 cup grated Swiss cheese
• 3/4 teaspoon salt
• 1/2 teaspoon freshly ground black pepper
• 1 teaspoon unsalted butter
• 1 tablespoon grated Parmesan cheese

Preheat the oven to 350 degrees. Spoon the pumpkin puree into a food processor and add the eggs, cream, cheese, salt, and pepper. Process for 10 to 15 seconds to combine.
Coat a 6-cup gratin dish with the butter. Fill the dish with the pumpkin mixture. Sprinkle the Parmesan cheese on top and bake for 35 to 45 minutes, until set and lightly browned on top. Serve.

My version of Pumpkin Gratin

- 1 can of pumpkin puree (14 oz jar was what I had)
-3 eggs
-3/4 cup of milk
- 1/4 greek yogourt
- 3/4 cup grated skim mozzarella 
- some peper
- a bit of butter for the pan
- a sprinkle of mozzarella cheese for the top  

all directions were the same, except it took my dish 60 minutes at 350F.  I think that next time I make it I will put the oven at 400F and hope to cook it in 40 minutes.

And for your interest here is the episode of (it's only 26 minutes and you can skip to the pumpkin gratin part) Jacques Pepin!  I love his accent!

Clean Pumpkin Spice Protein Bar

Woohoo Pumpkin! I tweeked this recipe from the one I found on  http://www.thegraciouspantry.com/clean-eating-pumpkin-spice-protein-bars/ 

Clean Eating Pumpkin Spice Protein Bars
(Makes 15 bars) Ingredients
1 1/2 cups quick oats (the 3 minute kind)
1 cup peanut butter (I use creamy natural - unsweetned)
1/2 cup honey (I used 1/4 cup agave)
1/2 cup pumpkin (I used canned and organic)
1/2 cup apple sauce (unsweetened)
1 cup whey protein powder
2 tbsp. pumpkin pie spice (no sugar added)
4 tbps whole flax

Directions
Preheat oven to 350 degrees F.

Step 1 – Roast your oats for 10-15 minutes on a cookie sheet (Or until they turn a nice golden brown). Remove from oven and allow to cool completely.
Step 2 – Mix all ingredients in a bowl.
Step 3 – Spread dough to 1/2 inch thickness in a baking dish or 1/2 sized cookie sheet.
Step 4 – Bake for 20 minutes or until the dough has a nice golden brown appearance.
Step 5 – Allow to cool. Slice into bars and store in a Tupperware container or Ziploc bag.

While the oats are toasting, I'm mixing the other ingredients.

Soooo not fancy!  But adds the perfect touch to the bars.

I tried to speed up the cooling with an ice pack! 

This batter was so yummy!  Please don't forget to use parchment paper, it makes your life so much easier!

20 minutes later, edges are golden.  Just pull the parchment paper off the cookie sheet and place on cutting board.

Stay tuned for tomorrows pumpkin post...  I'm changing it up with the help of superstar French chef Jacques Pepin!!!

Pumpkin Pie Smoothie

I have been craving pumpkin pie like crazy, but I know how much sugar and fat is in the real thing, so here is my alternative!!!  It's got protein too!

Based on the recipe I found on KERF (http://www.katheats.com/6-lbs-of-pumpkin) but I changed a few things.


Pumpkin Pie Smoothie


- 1/2 cup canned pumpkin
- 1 cup of unsweetened vanilla almond milk 
- 1/4 cup of plain greek yogourt
- 1/2 large frozen banana
- 1 scoop of protein powder
- 4 ice cubes
- 2 tsp of pumpkin pie spice (no sugar added)
- low fat whip on top with a shake of spice


Enjoy!

Tomorrow I'll share my version of clean eats pumpkin spice protein bar!!!

Pumpkin Bacon soup.

The stars of this dish...

Cooked up the bacon in pieces on the bottom of the pot, then took them out. Sauteed: 1 onion, 2 carrots, a big chunk of zucchini *seriously what else am I supposed to do with it.  Next I added the salt free broth, pumpkin puree and some water and let it boil for about 30 minutes.

I blended it with the hand-held and added the bacon back in.  At this point I tasted it and realized it needed a dash of garlic powder and some oregano.   I also added about a cup or so of milk to round out the edges and add a creamier taste.

The bread machine making buttermilk oatmeal bread.

A cup of my soup with some grated cheese on top.  My family chowed down on bread and soup for diner tonight. Ug,  I just noticed the oven mitts, I'm proud to say they have served me well for 10 years, but they should not be in my pictures like this!  Yikes.