Sure, those are great — but Fall to me, means “Bring on the comfort food.”  You know what i’m talking about, the soups, stews, hearty casseroles.  Well today — I bring you a veggie packed chili recipe which is sure to warm you up from that chill in that air.  (Disclaimer – this chili has no pumpkin, but definitely has some spice.)

It’s actually ironic as I type this post up.  It is 25 degrees out (29 with humidty) or 77 degrees Fahrenheit / 84 with humidity for our American friends who may be reading.  It’s absolutely gorgeous outside today in Northwestern Ontario.

But let’s pretend it’s chilly, and the crunch of frost may be beneath our feet outside instead of the balmy weather of late September.  Work with me here

Anyways, this chili is loaded with easy found ingredients that you may already have in your fridge and pantry.  Onions, garlic, peppers, zucchini, some carrots and celery.  Team that up with some canned tomatoes and beans and of course some spicy smoky seasonings and you’ve got yourself a “stick to your ribs” kind of meal.

So, now that you’ve got yourself a nice big pot of chili to consume, what are you going to serve it with?  (Besides some fresh jalapeno slices for you spice seekers.)  We usually service chili with pasta or rice in our house, but of course a nice crusty bread or even some fluffy quinoa cooked up would definitely work.  What do you usually have your chili with?  Enjoy!

Chunky Veggie Chili

 

Print

Prep time

15 mins

Cook time

45 mins

Total time

1 hour

 

Searching for an easy meat free chili full of veggies and flavour? Search no longer. Your recipe awaits.

Author: Plate of Sunshine: Shannon Westover

Serves: 10 servings

Ingredients

• 1 onion, chopped
• 4 garlic cloves, minced
• 2 carrots, chopped
• 2 celery stalks, chopped
• 1 red pepper, chopped
• 1 green pepper, chopped
• 1 small zucchini, chopped
• 2 can diced tomatoes
• 1 can tomato sauce
• 1 can green chilis
• 1 can black beans (drained and rinsed)
• 1 can kidney beans (drained and rinsed)
• i can pinto beans (drained and rinsed)
• 2 cups water
• 2 tbsp honey (or other sugar substitute if avoiding honey)
• 1 tbsp mexican oregano (or regular oregano)
• 1 tsp chipotle powder
• 1 tsp cumin
• 1 tbsp chili powder
• 1 tsp salt
• ½ tsp pepper

Instructions

1. Saute onion until soft. (Ideally water sauteed but use oil if desired)
2. Once onion is soft add the garlic until fragrant. (1-2 minutes)
3. Add the rest of your fresh veggies. (carrots, celery, peppers, zucchini)
4. Cover veggie mixture, and cook on medium heat for 10 minutes.
5. Stir often, adding small amount of water to avoid sticking to the bottom.
6. Once the veggies seem softened, add your canned ingredients (diced tomatoes, tomato sauce, chilis, and all 3 cans of drained, rinsed beans)
7. Add the 2 cups of water along with your honey, and herbs and spices (oregano, chipotle powder, cumin, chili powder, salt and pepper)
8. Stir well to combine.
9. Cover, and let simmer for 25-30 minutes, stirring occasionally.

Notes

If you don't have any chipotle powder on hand, don't fret, add more chili powder if your taste desires, and a wee bit of liquid smoke if you're seeking for a hint of "smokey-ness" to your dish.

3.2.2925

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Why you ask?  Here are 3 good reasons:

#1  Requires no thinking when wondering: “What to do for breakfast?” (or lunch if that’s the case)

#2  So many recipe options to “switch it up” from the original chocolate “plain” flavor.  Click here for link for the shake recipes.

#3.  Makes me feel like I’m starting the day right.  It’s nice when you read the ingredients, and you know it’s helping your body, not destroying it.  This helps me immensely to eat healthfully the remainder of the day.  If I start good, I stay good.

If you’re interested in learning more about the Shakeology Shakes, or Beach Body’s DVD workouts, let me know, or click the links.

Cheers,

Vegan Chocolate Shakeology

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To me, my understanding of it, involves eating unprocessed, whole vegetables, whole fruits whole grains, and lean animal proteins (if that’s your thing of course).  (I promise it doesn’t mean avoiding unwashed fruit from the grocery store, mind you — whole fruit — is definitely a “clean” good, but please wash before consuming)  he he

So anyways, the goal obviously in any healthy weight loss involves eating these foods.  Remember the lean animal proteins can be replaced with beans, and other high protein plant based foods.  So, here’s where I’m at — Trying to plan all of my meals around these really simple facts to achieve weight loss.

Since I’m becoming familiar of Team Beach Body’s Shakeology line, my hubby and I have been trying to substitute one shake for one of our 3 meals of the day. (Usually breakfast or lunch)  We like to sit down as a family to eat our dinner together.  We are currently on the vegan chocolate line, and it’s really not bad!  We’re still new to it, but to be honestly the rich, thick, chocolately goodness is a nice treat to replace our less healthy options. (eg, chocolate chip cookies for example)  

Anyways, I’ll end this here with a photo of our dinner tonight.  Pretty simple, but oh so yummy.  Brown rice, with some mushroom, onion, kidney beans, and black eyed peas, with lots of kale.  A few drops of sesame oil to finish and some tamari sauce and you’re set!

Brown rice, kale, beans, mushrooms. So simple, but so good!

The post Eating Clean appeared first on plateofsunshine.com.

Here I am, the beginning of  new week.  I’m starting the day off right, with my large glass of water, and my breakfast is finishing up on the stove.  Today’s thought after listening to a podcast in my car today, is that “I am completely in charge of my day.”   Really?  Funny how I seemed to know that, but it never seemed to sink in.  If I require a little bit extra time to fit my workouts in — so do it.  Schedule it in.  MAKE time for it.

After all — I’m trying to take care of the only body we’re given.  You only get one.  

So — here I am, sitting at my table (now eating my yummy savory oats) planning out my days, my weeks, to my month.  No excuses.  It’s really easy for me to make excuses — I have so much laundry I should do instead, or I’m too tired, or, maybe if I go to sleep early — I’ll wake up earlier and work out then… he he, to only hit the snooze button until my lovely kids get me up.

So here’s the deal.  I’m seriously going to try my best to post each day, what I’m doing.  You, my readers, will be my accountability partner.    Maybe workouts, maybe some recipes, or even just some valuable quotes / tips how to make your day more productive.  Anything can happen, but ones thing’s for sure — I have to stop wishing, and start doing.

Healthy warm savory oats

Mmmm…. Want a bite?

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Sure it’s cloudy and looks like rain — but it’s a fantastic day today.  I even feel a little bounce in my step.  Why?  Well, today is “Day 1” to the brand new HEALTHIER me.

I’m pretty excited.

Last night, I cleaned out the pantry from any unhealthy temptations, cooked my steel cut oats for the breakfast, and even put together both lunch meals for my hubby and I.

Plus — I even have a plan for supper. Look at me go

I also get to pick up my Piyo package from the post office later today, which upon my two lil ones going to bed, I will become a Piyo master.  he he.

See you tomorrow Day 2.  I’ll be even healthier then.

UPDATE…. Guess what I have in my hands now?

Guess what came in the mail today?

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365 Pickle Salad? What does that mean?  Well — 365 days a year you can enjoy fresh pickles.  Yup, it’s true!  With 6 simple ingredients, too.  Cucumber, red onion, garlic, some dill, vinegar, and salt.  My mom used to make something similar growing up with cukes and onions from the garden splashed with white vinegar.  This recipe is similar to that, with a couple extra “pickle” features.

You may notice that these cucumbers seem awfully small, especially in comparison with the red onion and garlic.  They are called “mini cukes” and this was my first time trying them.  Produce being the price that it is right now — my first goal in the grocery store is price, and then quality.  Most veggies and even fruit look so…  sad in the stores at this time of the year.  So, this package of “Mini Cukes” fit the bill, and into the cart it went.  Ever since I picked up the package though, the idea of pickles wouldn’t leave my mind.  They were straight, firm, blemish free — perfect cucumbers for pickling.

So, to satisfy this new craving of pickles, 365 Pickle Salad was created.

I actually used a mandoline to slice my veggies up. This is the one I use:.Swissmar Borner V-1001 V-Slicer Plus Mandoline.  Remember, they are really REALLY sharp, so be sure to use the guard.  It sliced up the cucumbers and onion in no time. (Ok, seriously, maybe 2 minutes.)  Definitely a time saver, and each piece is completely uniform to the next if you’re kind of a perfectionist like me.

So, you place your cucumber, and onion in a bowl, add your minced garlic.  If you dread chopping garlic, invest in a micoplane. This one, Microplane 38004 Professional Fine Spice Grater is the one I use. **Yikes — 2 links to Amazon in less than 100 words.  I promise, I’m not looking to get rich from these links — I’m just trying to make a few pennies, while more importantly share the tools which I absolutely love to use in my own kitchen.

After the garlic, you add your dill, salt, and rice vinegar.  I decided to stray from Mom’s recipe here because rice vinegar is so much more mellow.  Even the unseasoned kind I used in this recipe.  It doesn’t have that “Salt & Vinegar” bite that makes you remember you have chapped lips.  Ha!  Rice vinegar can be found in almost all grocery stores.  If it’s not stocked with the regular white, and balsamic vinegars — Try the Asian aisle.

The salad is that easy.  Cut, mix, and refrigerate.  I let mine sit in the fridge for 15 minutes, and it was great.  But you could prep this a few hours in advance if planning ahead for a BBQ or picnic…  **Smiling.. maybe not in February though.

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First off, let me explain the name of this recipe.

Naming a recipe is harder than you think.  You want to make it sound exciting, delicious, and memorable.  You want it to be catchy, fun, and paint a picture in your head.  Sometimes naming the recipe is harder than creating the actual recipe.  So, we decided to go with “Triple S” Veggie Burger.  You can call it the Sss Burger, but you may get some odd looks as it sounds like you may have developed a slight lisp.  So, let’s stick with “The Triple S.”    Triple S standing for:

• Spicy
• Smoky
• and Sweet

Ahhh… get it?  Three “S’s”…. catchy right?, mouth watering right? — You definitely have to try this one.

Now, before we get ahead of ourselves, in case you’re new to the world of veggie burgers — Don’t be afraid.  But, please don’t expect veggies, and grains to magically transform themselves into a beefy burger.  Instead the result is a patty packed with in this case sweet potato (sweet), black beans, chipotle and cumin seasonings (spicy and smoky), along with some corn, and other great ingredients.  It’s awesome.

Spices: Cumin, Mexican Oregano, Chipotle Powder

For this recipe, I’ve chosen to cook the burgers in the oven, but a fry pan on the stove  would work well too.  From past experiences, you can grill homemade veggie burgers outside on the bbq too, but it’s best done with frozen patties on a well oiled grill, or cook them on an oiled piece of foil to ensure they don’t stick, fall apart, and create a huge mess.

Speaking of falling apart — the reason why veggie burgers fall apart easier compared to their meat counterpart is the lack of fat / gristle that would normally help hold their share.  For this recipe, we use oats, rice, and ketchup as our binding ingredients. They work well, you just have to learn how to adjust for the switch.

Since we’ve begun eating plant based, we almost always have cooked brown rice in the fridge.  So this recipe came together very quickly since we didn’t have to wait the 45 minutes for the rice to cook up.  You can use “Boil in a Bag Brown Rice” or frozen brown rice too in a pinch.  We also microwaved instead of baking the sweet potatoes to help speed up our prep time.  5 minutes per potato is all it took in our microwave.

I tried to include ingredients with a “Southwestern” style – black beans, corn, spices…. and I’m sure fresh cilantro would be amazing in this too if you have some on hand.  Either as part of the burger, or perhaps as a burger topping, along with your lettuce if you please.

Speaking of burger toppings?  Of course you can top with the “norm” — Tomato and lettuce, but let’s live on the edge for a second.  Salsa? Corn Relish? Caramelized onions? BBQ sauce? Avocado slices? Ooooo, go one step further — How about guacamole?  Yes please!  Let me know what your favourite toppings are.

Lastly, you’ll notice that this is a recipe with large quantities. (2 sweet potatoes, 2 cans of beans, etc.)  We chose to make the recipe large enough for 8-10 patties (depending on your desired size.)  When I initially make the recipe, I usually cook up 4 patties that day, and freeze the rest.  To freeze, the steps are simple.  Form into desired patty size, layer between sheets of wax paper, and freeze in a freezer safe container or bag.  Orrrrr….. If you live somewhere as cold as I do —  cover the tray of formed veggie burgers and place OUTSIDE for a couple hours.  Once frozen — pop into a freeze safe container / bag.  He he.  Gotta love the perks of winter.

To prepare them for your next super easy and quick meal, no need to thaw, just pop in the oven, fry pan, or grill.  If your freezer is super full, or you are cooking for one — the recipe will halve nicely as well.

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I absolutely love lettuce wraps.  Salty, sweet, and spicy filling with crisp veggies and rice noodles, all wrapped in a fresh, crunchy lettuce leaf.  My mouth actually began to water typing that last sentence.  Originally made with ground pork, and bottled hoisin sauce in my past, I now wanted to find a healthier alternative.  There are recipes out there which substitute walnuts in place of meat — which may sound strange, but it’s very rich and satisfying.  But unfortunately, because nuts are so high in calories — I was on the hunt for something just as tasty, without the hike in calories.

My choice: A combination of mushrooms, lentils, and water chestnuts.

Here’s my reasoning:  Mushrooms can have a “meaty texture” when browned.  I’m not sure what really happens, but the outcome is awesome.  I’ve used this method with all types of mushrooms, and I’ve yet to be disappointed.  So, whatever you may have access to, button, cremini, portobello mushrooms — they’ll all work nicely.  Lentils an the other hand, help to provide the protein part of the meal, which of course we know — also helps to fill you up.  And lastly, water chestnuts.  Sliced, and canned in this case are easily found at most grocery stores. Again, low in calories, and able to provide a crunch to the filling which the mushrooms and lentils sadly lack.

Above is a photo of the mushrooms cooking.  The recipe calls for 3-4 cups of diced mushrooms.  Using a water saute method, the calories stay low without adding unnecessary oil.   If you’ve never water sauteed before, it’s easy.  Just start with 1/4 cup of water in the pan as you begin to cook down the mushrooms.  As they cook down, and begin to brown, if they start to stick to the pan, add small amounts of water as necessary.

Is your mouth watering yet?  Did I mention this recipe was family approved too?  Cory (hubby) gobbled these up in no time.  Disheartened that there were no leftovers to wrap up for the next day, I will have to be sure to double the recipe next time.   Next time can’t come soon enough. Enjoy,

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It was about 11 in the morning here when I realized — “What am I going to make for lunch?”

I scratched my head while I looked in the fridge.  I had some leftover spaghetti sauce from a few nights ago, carrots, celery, spinach…. Hmmm…

The temperature had been dropping every hour here today too.  So, I figured, that’s as good as any reason to make a soup.  But… I have less than one hour to make this soup.  We had to eat and run, and be out the door for 12:30.  Could I do it? Absolutely!

11:02am.  After looking at those ingredients and knowing my pantry is stocked to the point that my husband asks me occasionally if I’m preparing for a natural disaster… ha!  — I definitely knew I had a can of diced tomatoes and kidney beans.  Minestrone soup it was.

Side note/question — Do you say MinestronEE? or Minestrone? (Like throne?)  I’m an Eeeeeeeee gal

11:04am.  The count down was on.  I grabbed a box of whole wheat pasta shells from the shelf and started to cook those first off.  I find lately, I’ve been cooking my pasta separate when used in soups.  Why?  Sure, I know I just added another pot to the clean up, but I really really dislike soggy, mushy, falling apart noodles.  Meh… Don’t get me wrong, I’m not looking for an al dente experience in my soup.  I just like to know that my pasta is whole and has some texture left to it

Anyone who has experience cooking with gluten free pasta, can attest to my rant. Corn and Rice pastas are best cooked to firm, but if you sadly over cook them, or try to use them as leftovers the next day…They unfortunately have met their demise.

11:25am.  The pasta’s cooking on the stove, my veggies are softening up in the “water saute,” and all I have left to do is pour in the tomatoes, beans, and broth.  Beautiful. 20 minutes later…

11:45am.  We  are eating a veggie packed, hearty, Italian flavoured soup — all in less than an hour.  I toasted some bread as an accompaniment, and we quickly devoured it before running off to completely our errands for the day.  Mission Accomplished.  (feel free to start humming the Mission Impossible theme song like I am right now… doo doo dudah doo… )

Minestrone in a Hurry

 

Print

Prep time

15 mins

Cook time

30 mins

Total time

45 mins

 

Want something hearty and filling? Need it quick? Try this Minestrone Soup. It'll fill you with plenty of veggies, pasta noodles, and warm tomato-ey goodness -- all in 45 minutes.

Author: Plate of Sunshine: Shannon Westover

Serves: 6 servings

Ingredients

• ½ of medium sized onion, chopped
• 3 cloves garlic
• 1 stalk celery, chopped
• 2 carrots, chopped
• 1 small zucchini, chopped
• 1 cup sliced mushrooms
• 2 cups chopped spinach
• 1 14 oz can of diced tomatoes
• 1 16 oz can of kidney beans
• 1 cup of tomato sauce or spaghetti sauce
• 1.5 cups of vegetable broth
• 1 heaping tsp dried basil
• 1 heaping tsp dried parsley
• 1 tsp dried oregano
• 1 pinch red chili flakes
• Salt & Pepper

Instructions

1. Prepare pasta as per package directions in a separate sauce pan. Drain, and rinse when done.
2. Dice onion and mince garlic cloves.
3. Combine both into a large sauce pan and "water saute" using ¼ cup of water in the pan over medium heat. Cover pan with a lid and bring to a boil.
4. Chop the celery and carrots. Add to the pan once the onions begin to soften.
5. Cover again, and let the veggies cook down for 4-5 more minutes.
6. Add chopped zucchini, sliced mushrooms, herbs; parsley, basil, oregano and chili flakes. Cover, cook 3 more minutes. Stirring often.
7. Add can of tomatoes, tomato sauce, and can of kidney beans along with vegetable broth. Stir and let simmer on low for 20 minutes.
8. Remove from heat, and stir in chopped spinach.
9. Place about ½ cup of cooked pasta into each bowl, and fill with soup. Makes about 6 servings.
10. Season with Salt & Pepper as desired.

Notes

Use corn or rice pasta instead of whole wheat to make the soup gluten free.
I've chosen to keep the pasta separate from the soup base, to prevent the pasta from soaking up all of the liquid in the soup and turning soggy. (If you like soggy pasta, and more of to stew, over a soup. By all means, enjoy your "Stoup") -- Rachel Ray term

3.2.2925

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Don’t get ahead of yourself, I’ll try to break it to gently.  These “wings” aren’t magically going to fool you that you’re really eating a chicken wing.

I hate to say it, but as amazing as they are — there’s no choice of drumettes over the split wing pieces, there’s no bones, there’s no gristle or soggy skin either. BUT — It you’re looking for a healthy alternative to the wing “flavour,” then you’re in luck.  It’s caramelized, with a crunchy coating, and then covered in a velvety hot sauce.  I’m sold.

My husband preferred his without the sauce, being the spice wimp that he is. (Don’t tell him I called him that)  And he would concur that they are “guy approved” without the sauce, so don’t put it off anymore. Add the ingredients to your game day party shopping list… now!

When creating this recipe, I was looking for a flour that would crisp up nicely. The answer was Rice Flour.  I’ve used it in the past with some Asian Recipes, and it worked fabulously to crisp things up.  Next questions was, how do I make the flour stick to Cauliflower? Water seemed kind of weak, and in my BPB (Before Plant Based) days, I would have used an egg wash.  So what’s the plant based alternative — A “flax egg.”  Usually you would mix one tablespoon Flaxseed Meal (ground up flax seeds) with 3 tablespoons. But in this case, it was way too thick, especially after it gelled up.  So it’s diluted by almost 3 times as much water.

And the result?  Well, you’ll just have to try it and see!  I have a feeling you won’t be dissapointed, and neither will your guests come kickoff time.

Super Bowl Super Wings

 

Print

Prep time

15 mins

Cook time

30 mins

Total time

45 mins

 

Super Bowl? Super Healthy -- Check out these Super Wings!

Author: Plate of Sunshine: Shannon Westover

Serves: 3 doz

Ingredients

• 1 large head Cauliflower
• 1.5 cups Rice Flour
• 1tbsp Garlic Powder
• 1tbsp Onion Powder
• ½ tsp Paprika
• 1 tsp Salt
• 1 tsp Pepper
• 2 tbsp Flaxseed Meal
• ¾ cup Water
• ½ cup Hot Sauce (I used Frank's Red Hot Original)
• 1 tbsp Vegan Margarine
• Non-Stick Spray

Instructions

1. Preheat over to 450F degrees.
2. Cut Cauliflower up into large Florets. About 2-3" in size.
3. Mix the 2 tbsps of Flaxmeal with the water.
4. This will create a "gel-like" substance.
5. Dunk each piece of cauliflower into the bowl.
6. Be sure to use your hands, and really get dirty here. Rub the mixture all over each piece until it's well covered in the flaxseed meal mixture.
7. Place all of your dry ingredients into a Ziptop bag. (Rice Flour, Onion & Garlic Powder, Paprika, Salt and Pepper)
8. Place about 5-6 pieces of cauliflower into the dry mixture at a time.
9. Seal bag and shake until pieces are well covered.
10. Gently remove each piece from the bag shaking to remove excess flour.
11. Place on parchment lined baking sheet.
12. Spray each "wing" lightly with non-stick spray before placing into the oven.
13. Bake for 20 minutes, Flip, spray once more with non-stick spray, and bake another 10.
14. Heat your hot sauce along with tbsp of vegan margarine.
15. Toss the golden cauliflower wings with the Hot Sauce and serve immediately.

Notes

If following a salt-free diet, omit the added salt in the flour mixture, also if wishing to cut out all fat - avoid adding the vegan margarine to the hotsauce. In both cases the recipe will still turn out fine.
The flour Mixture is generous enough in volume to cover a very large head of cauliflower, if not 2 heads. Make lots, you'll need it.

3.2.2925

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