Turkey Chili

     The weather has really started to turn here, and its quite cold & damp most of the time. Though my first instinct is simply to curl up under the covers and stay in bed all day, I have a feeling that wouldn't sit well with the Boss or the Husband. Since the darling husband and I both hate cold weather & winter, so I find that we are especially craving comfort food to get us through the Canadian fall & winter season.
     I have had to tweak my typical comfort food recipes as I am still doing Weight Watchers. I must say, its been very easy, and I actually find myself preferring the healthy recipes. This recipe for turkey chili is divine, and you don't have to feel guilty for eating it! I modified a recipe from Cathy's Kitchen Journey, and voila! Easy, delicious & nutritious.

Ingredients: 
Non-stick spray + 1 tbsp oil
1  chopped onions
1 lb ground turkey
1 cans red kidney beans, drained & rinsed well
1 can white kidney beans, drained & rinsed well
1 28oz can stewed tomatoes, undrained
1 can tomato sauce
1 chicken bouillon cube + 2 tbsp boiling water
1 jalapeño pepper, seeded and diced
2 tbsp chili powder (more or less to taste)
2 tsp red pepper flakes
1 tsp paprika
Directions:
1.I n a heavy pot or dutch oven, spray non-stick and add oil. 
2. Over medium-high heat, cook onions until translucent. Remove onions.
3. In the same pot over medium-high heat cook ground turkey until browned. Add jalapeño and re-add onions, stirring well for about 1 minute.
4. Stir in remaining ingredients. Bring to a boil then reduce heat to low and simmer 15-20 minutes, stirring occasionally.


Nutritional Information:
Per serving: 1 1/3 cups: 275 calories, 5 pts (Weight Watchers)


Source: Adapted from Cathy's Kitchen Journey

Perfect Fall Squash Soup

My parents had what us farmers call a "bumper" squash crop this year. They literally had hundreds of acorn squash in a period of just a few weeks. Since the husband doesn't eat squash (or soup); I decided to make a recipe that I really wanted, just for me. I didn't use a recipe, I just took what I knew about making soup and made some adjustments as I went along. This soup turned out fabulously - not to mention, healthy. Great way to use some squash. I will post a picture as soon as I get it uploaded!


Ingredients:
1 acorn squash, peeled, seeded, and cut into cubes
1 butternut squash, peeled, seeded, and cut into cubes
2 apples, peeled & diced.
1 tbsp butter
1 onion, diced
2 stalks celery, diced
2 cloves garlic, minced
4 cups chicken or vegetable broth
1 tsp ginger
1 tsp cumin
1 tsp cinnamon
1/4 tsp nutmeg


Directions:
1. In a large pot, heat butter and cook onion, celery, garlic, about 5 minutes, until onion is translucent. 
2. Add squash and roast for about 4 minutes.
3. Add broth, bring to a boil; and reduce heat. Simmer over low heat for 10 minutes. Add apples and spices and cook another 10 minutes. Remove from heat.
4. Pour into a food processor (you may have to do this in 2 batches) and pulse on low until well blended.
5. Pour back into pot and cook over low heat for 2 minutes. Serve.


Note - You can adjust the spices as you please. If it needs more of a "kick"; try adding more ginger or cumin in 1/4 tsp increments.


Weight Watchers: 1 pt per 1 cup serving.


**Tip** - to make the squash easier to work with, place whole squash in a large pot of boiling water for about 2 minutes. Will be easier to cut and peel - just be careful as squash will be hot.

Apple Strudel Muffins

        As a kid, I woke up most mornings to freshly-baked muffins. My mom was apparently Superwoman; as I can barely manage to pour myself a bowl of cereal most mornings until I have had a coffee or the clock strikes noon (we did have this in common, apparently, as my mother once said: "Without coffee, I see no reason to get up in the morning").
       One of the things I miss from my childhood (shhh, don't tell her I miss anything) is the fresh-baked muffins in the morning. I have resorted to making a batch on Sunday nights and simply warming them in the microwave on my way out the door. Its cheating, but it certainly does the trick. It also ensures the husband actually eats something (I kid you not, the man considers cereal too much effort in the morning).
      With fall well underway, apples are are delightfully fresh and in abundance (ie cheap). Hence, these apple strudel muffins. I have kept the original recipe, but highlighted my changes. The original recipe is about 275 calories (6 pts) per serving. This new recipe is about 160 calories (plus 6 grams fibre, 3 pts) per serving. The modified, healthier recipe is delicious, so I don't know that I will ever make the original recipe, but I have a feeling its B&B-worthy.

• Ingredients (makes 12 muffins):
• 2 cups all-purpose flour (I did 1C flour + 1C wheat bran)
• 1 teaspoon baking powder
• 1/2 teaspoon baking soda
• 1/2 teaspoon salt
• 1/2 cup butter (1/4C butter, 1/3C apple sauce)
• 1 cup white sugar (3/4C white or brown sugar)
• 2 eggs
• 1 1/4 teaspoons vanilla
• 1 1/2 cups chopped apples
• 1 tsp cinnamon
• 1/4 tsp nutmeg
• 
  
•  Streusel topping:
• 1/3 cup packed brown sugar
• 1 1/2 tablespoons all-purpose flour
• 1/8 teaspoon ground cinnamon
• 1 tablespoon butter
• I added 3 tbsp oats

Directions:

1. Preheat oven to 375 degrees F (190 degrees C). Line a 12-cup muffin pan with paper liners
2. In a medium bowl, mix flour, baking powder, baking soda, salt, cinnamon, nutmeg.
3. In a large bowl, beat together butter, sugar and eggs until smooth. Mix in vanilla and applesauce. Stir in apples, and gradually blend in the flour mixture. Spoon the mixture into the prepared muffin pan.
4. In a small bowl, mix brown sugar, flour and cinnamon. Cut in butter until mixture is like coarse crumbs. Sprinkle over tops of mixture in muffin pan.
5. Bake 20 minutes in the preheated oven, or until a toothpick inserted in the center of a muffin comes out clean. Allow to sit 5 minutes before removing muffins from pan. Cool on a wire rack.

Source: Adapted from www.allrecipes.com

Weight Watchers: 2.5 points as adapted, 6 points original recipe

Chicken Enchiladas

I have always wanted to make chicken enchiladas but lacked the courage to try. They looked quite complicated, something I usually shy away from when it comes to recipes. But when another favourite blogger posted a simple 'clean-eating' version of chicken enchiladas, I wanted to give them a try.
They turned out to be easy & delicious, with great flavour. I used a pre-cooked BBQ chicken to save time (and at 6.99 you can't go wrong!) and used most of it. If you cook the chicken yourself, I would pre-marinate it with chili powder, garlic, and a bit of oil.


I served the enchiladas with the Mango & Black Bean Salad on this site. Excellent pairing - the lime-flavour of the salad complimented the enchiladas perfectly.

Ingredients:

6 medium whole-wheat tortillas (5-6″ each)
1 cup shredded tex-mex cheese

3 cups shredded cooked chicken breast

1/4 cup green chilies (I used jalapeno pepper)

1 small clove garlic, minced
1 tsp ground cumin
1 tsp chili powder
1/2 tsp ground black pepper
1/4 tsp sea salt

1/2 cup corn

1/2 cup diced tomato

Sauce:
Store-bought enchilada sauce (about 12-18oz)

Directions:
Preheat oven to 350*.
Combine chicken, chilies, garlic, cumin, chili powder, pepper, salt, corn & tomatos in non-stick frying pan. Use 1tbsp oil as needed, mix well & heat through (about 5 minutes).

Spread a thin layer of sauce on the bottom of a baking dish. Divide chicken mixture evenly among tortillas. Fold sides over and place seam-side down in the casserole dish. Top enchiladas evenly with remaining sauce, and sprinkle with cheese. Bake in center of oven for 20 minutes. Sprinkle with cilantro or parsley when serving, if desired.

Source: Adapted from LovestoEat

Weight Watchers: 6 points per enchilada

Jambalaya

I think I have mentioned before that the husband puts hot sauce on everything. He just loves things spicy; so I when I had some sausage & chicken I wanted to use, I knew that Jambalaya would be perfect.
This recipe was really easy, used minimal dishes, and came out fantastic. I have absolutely no idea how 'authentic' it is - I've never been to New Orleans, and I don't have any friends from the South to tell me. (Update - someone from New Orleans tells me that it is highly authentic! Yippee!!)
But I know it tasted divine, and was spicy without being too much. Enjoy!

Ingredients:

• 2 tablespoons canola oil
• 1 tablespoon Cajun seasoning
• 4 medium sausages, sliced into rounds
• 2-3 boneless skinless chicken breasts, cut into 1 inch pieces
• 1 onion, diced
• 1 small green bell pepper, diced
• 2 stalks celery, diced
• 2 cloves garlic, minced
• 1 (16 ounce) can crushed Italian tomatoes OR 2 large fresh tomatoes + 1/2 cup water
• 1/2 teaspoon red pepper flakes
• 1/2 teaspoon ground black pepper
• 1 teaspoon salt
• 2 teaspoons Worcestershire sauce
• 1 cup uncooked brown rice
• 2 1/2 cups chicken broth

Directions:

1. Preheat non-stick skillet over medium-high heat.

2. Add oil, sausage chicken and onion and cook until sausage and chicken are cooked, about 6 minutes.

3. Add green pepper, celery, garlic and cajun seasoning and cook another 3 minutes.

4. Add all remaining ingredients. Bring to a boil and then reduce heat to low, for a gentle simmer. Cook, covered, for 25 minutes until most liquid is absorbed and rice is cooked.

5. Remove from heat and let sit, still covered, for 3 minutes.

Fluff and serve!

Weight Watchers: 5 points per 1 1/2 cup serving.


Source: Adapted from www.allrecipes.com

I'm having a food drive - and you're all invited!!!

          A few months ago, I heard on a local radio station that the Woodstock Salvation Army was low on food. I know that we all get bombarded with requests for help & donations on a regular basis, but this one stuck with me.
        I LOVE food. Probably more than is healthy, but I'm okay with that. So to hear that there are a lot of people needing food that are going without, particularly children, did not sit well with me. So I decided to do something about it.
          Lo & behold, the Fall Food Drive to benefit the Woodstock Salvation Army was born. This Thursday, October 21, about 175 volunteers will canvass our city asking for food donations. When they are finished, I hope that the Salvation Army will be overflowing with food. I am appearing on a local radio station, 104.7 Heart FM Monday morning at 8:10 to talk about how people can help. At this point, we need 2 things:


1) VOLUNTEERS! We are still about 60 people short of covering the entire city. The good news is that somehow I have managed to get 115 volunteers (I didn't even know I knew that many people!) but the bad news is, we still need more and are running out of time.


2) Donations - If you live in Woodstock, ON, please leave any desired donations on your front porch by 6pm Thurs Oct 21. Some items especially needed are baby food, kids lunch items (ie granola bars), cereal, canned meat, pastas.

             I chose the Salvation Army Food Bank because they are the largest - and best equipped - to help those in need. Its not about religion or politics here, its simply about giving back to those in need.


          Can't wait to see the results!

Taco Bake

               The husband loves Mexican-inspired dishes (really, there isn’t much he doesn’t love, but Mexican is certainly up there!). To his excitement, I love to make them. This recipe is a great one-dish meal for those that need something delicious & filling. It can easily serve a family of four & is a great alternative to taco night. The only downside? Its chock full of calories and fat. But those calories and fat are real delicious!!

              The pictures don't do the dish justice. You shall have to trust me on this one.

Ingredients:

1 lb ground beef

1 small onion, chopped

1 package reduced-sodium taco seasoning

½ cup water

½ cup salsa

1 green pepper, chopped

1 can corn, drained

1 tomato, chopped

3 medium or large tortilla wraps

2 cups shredded cheddar cheese

Directions:

1. Spray a large skillet with non-stick spray, then add ground beef & onion. Cook over medium-high heat until beef is browned. At this point, turn on oven to 375F.
2. Add taco seasoning, water, salsa, pepper, corn, and tomato & continue cooking for about 5-6 more minutes, until vegetables are softened.
3. Spray a 9” round baking dish with non-stick. Place one tortilla wrap into bottom. Fill with ½ the ground beef mixture. Place another tortilla wrap and 1/3 of the cheese on top. Add 1 more wrap, then remaining beef mixture. Cover with wrap and remainder of shredded cheese.
4. Bake for 20 minutes in oven, until cheese is bubbly. Let stand 5 minutes before serving.

Chicken Naan Pizza

            The husband absolutely LOVES tzatziki sauce. He puts it on just about everything (seriously - we go through about 2-3 containers per week). So when I saw a pizza recipe that used tzatziki instead of regular sauce, I knew that I had to make it.

            The pizza turned out fabulously - the husband was begging me to make more immediately (seriously? Do I look like a Stepford wife?) I refused, but this will definitely be a staple in our house from now on. The following recipe is dinner for 2, but you can adapt it however you’d like. I served it with this Greek Salad.

Ingredients:

2 medium naan bread (or pita bread, if you can’t find naan)

2-4 tbsp tzatziki sauce

1/3 cup chicken, cooked (I used leftovers from this)

¼ cup red pepper, thinly sliced

green onion

mozzarella cheese

Directions:

1. Preheat oven to 400F
2. Spread 1-2 tbsp tzatziki over each naan.
3. Top with mozzarella cheese as desired.
4. Top with chicken and red pepper.
5. Bake for about 15 minutes, until cheese is bubbly and crust is crispy.
6. Remove from oven, garnish with green onion and serve.

Nutritional Information per pizza: About 400 calories, depending on how much cheese you use. Weight Watchers: 8 points

Adapted from Martha Stewart Everyday food.

Grilled Chicken & Vegetables

As the summer comes to a close, the husband and I are frantically trying to keep it alive as long as possible. I think we might have used the barbeque more this past week than the entire summer! One of my favourite things to grill is actually vegetables (the husband says the grill cries every time I say this). So to please us both, I did the whole dinner on the grill last night - meat AND vegetables. And of course I’m biased, but it was fantastic. And simple. Barbequed chicken & vegetable skewers - if that doesn’t say summer, I don’t know what does!

Ingredients:
Chicken:
4 chicken breasts, bone-in and skin-on
4 tbsp Italian or Greek salad dressing, low fat
Fresh ground pepper.


Vegetable Skewers:
1 each red, green, yellow pepper (large)
1 zucchini
red onion or carrot thinly sliced
2 tbsp Italian dressing
1 tsp balsamic vinaigrette
Greek seasoning, salt & pepper


Directions:
1. Marinate chicken up to 24 hours in dressing. Cut vegetables into large bite size pieces, and toss with dressing. Thread onto skewers (should make 4). This can be done just before chicken is ready to grill.
2. Preheat grill to 350F (or about medium).
3. Place chicken, breast side up, on grill, and close lid. Cook for 10 minutes then add skewers on top rack. Turn the chicken a total of 4 times, and the skewers about 4-6 times.
4. Cook until chicken is no longer pink and skewers are cooked but vegetables are still crispy. (about 25-30 minutes).
5. Serve with rice or bread and enjoy!


Nutritional Information:
Chicken Breast - about 250 calories
Vegetable Skewer - about 50 calories each


Weight Watchers Points - 5 before rice and bread.

Blueberry-Peach Parfait

         A few months ago, I decided to take up running. I thought it would be a great way to get into shape without spending a lot of money. I met another girl online (yes, I know that sounds creepy) and we started a running club together. So far, we are the only members. But the term "running club" sounds so much cooler than "this girl I run with"; so I go with club.
        We have been able to work up our distance pretty quickly - in about 6 weeks, we have gone from walking most of the 5km to running most of it - pretty awesome for a bunch of beginners. I was talking (okay, bragging) about it at work to a fellow runner, Janet. She looked a bit smug, but didn't say anything, until another girl asked her how far she had run the day before. 23 kilometres. She almost looked embarassed as she said it. Two-three!! Not 2.3 (which I would be impressed with), but 23! Turns out, she ran from her house all the way to St.Mary's. Even driving that far makes me sweat! 
         So, I have decided that I must ramp up my running. At this age, and in the good physical condition I am in, I have no excuses. So although my old goal was to be able to run 5km by mid-October, my new goal is 10km. I'm going to enroll in some type of race to hold me accountable. And, of course, I have posted this on my blog. So now I have all of you devoted(??) followers to make sure that I do this.


On the night that we go for our runs, I have a light dinner with protein, complex carbs & fruit. I have found that this blueberry-peach parfait is perfect for filling me up without dragging me down. It takes two minutes to make.

Ingredients:
1/2 cup plain yoghurt 
1/4 cup unsweetened granola 
1 small peach, sliced
1/4 cup blueberries
1 tsp flax seed, ground


Directions: Layer all ingredients as desired. Serve immediately :)

Sweet potato, Apple & Lentil Soup

            One of the best things about soup is that it is incredibly versatile; allowing for an almost unprecedented level of innovation in the world of food. You can combine just about anything in soup to create an entirely new flavour.
          I found a great recipe for sweet potato and lentil soup, but I could tell it was missing something just from reading it. I made it as-written, and did a taste test, confirming my suspicion that it was missing something. A few spices and pureed apple later, and voila! We have a winner. This sweet potato, apple & lentil soup is fabulous, healthy & delightfully easy.  I have included the recipe with all of my tweaks & additions. It could easily be served as its own meal, with some fresh bread; or paired with a salad for a light dinner.
          
Ingredients:


1 tbsp cooking oil
1 garlic clove, minced
1 large onion, chopped
1 red bell pepper, seeded & chopped
4-5 cups vegetable bouillon
1 lb (3 medium) sweet potatoes, peeled & chopped
1 carrot, peeled & chopped
3 apples, peeled & chopped
1 cup red lentils
ground black pepper
1/4 tsp paprika
1/4 tsp ginger
1/2 tsp chili powder


Directions:
1. Heat the oil in a large pan. Add the garlic and onion and cook over medium heat, until slightly softened. Add the bell pepper & cook for another two minutes, stirring. 
2. Pour in the bouillon, then add the sweet potatoes, carrots, apples & lentils. Season with pepper, paprika, ginger & chilli powder. Bring to a boil, then lower heat and simmer for 45 minutes, until all of the vegetables & fruits are tender and cooked through.
3. Remove from heat and let cool ten minutes.
4.Transfer half of the soup into a food processor and blend until smooth. Return to the pan with the rest of the soup and mix well. Cook for an additional 10 minutes, then serve.


Source: 
Adapted from "Essential Soups" by Frances Ros. Published by Parragon Publishing.

Raspberry-Lemon Bars

           I love raspberry. I love lemon. Together? Perfection. So when I noticed an advertisement, of all things, with a recipe for strawberry-lemon bars, I thought: They made a mistake! Raspberry would be make this recipe absolutely perfect....
           One of the best things about cooking on a regular basis, is that I can usually judge wether or not a recipe will be good just from the ingredient list. Whereas I used to only make recipes that were rated by other users, or given to me from a family friend, I can now be the guinea pig and make things I have never tried before.
             The original recipe was from www.simplyhomemade.ca; I noticed an ad in my What's Cooking magazine - they were advertising Eagle Brand condensed milk, Smuckers Jam & Robin Hood All-Purpose Flour. Coincidentally, I had those brands and all the ingredients already, though of course I modified the recipe slightly. I added 50% more crust, as the original recipe made the bottom layer a bit thin in parts, and I am always afraid of a too-thin crust for cutting purposes. I accidentally added extra lemon without realizing it, but the results were great. I have included here the exact recipe I made, including my adaptations.


Enjoy!

Ingredients:
Crust:
2 1/4 Cups All-Purpose Flour
1 cup icing sugar
1/2 tsp salt
1 1/2 cups cold butter, cubed


Filling:
4 eggs
1 can (300mL) Sweetened Condensed milk
1/2 cup lemon juice
2 tbsp lemon zest
1 jar (250mL) Raspberry Jam


1. Preheat oven to 350F. Line a 9" x 13" baking dish with parchment paper, overlapping the longer sides for easy removal (important!)
2. Crust: Pour flour, icing sugar & salt in bowl of food processor fitted with metal blade. Pulse until blended. Add cold, cubed butter and process mixture until it looks like crumbs, about 20 seconds. Transfer mixture to pan and press firmly onto the bottom of pan.
3. Bake in pre-heated oven 15-18 minutes, until edges are golden.
4. Filling: IN large bowl, beat the eggs with a handheld whisk until they are well mixed. Add condensed milk and beat until fully incorporated. Whisk in lemon juice and zest.
5. Spread jam over hot crust. Pour filling over and bake for 24-28 minutes, or until filling has set. (Mine took 25 minutes exactly).
6. Cool bars in the pan on wire rack. When completely cool, dust with icing sugar and slice (I put mine in fridge for 3 hours).


Keeps for 1 week in fridge or up to 3 months in freezer.


Source:
Adapted from www.simplyhomemade.ca






          
          

Raisin Oat-Bran Muffin

          This morning at work, the head honcho was telling us about a seminar we should attend. Not a single person showed any interest, until she mentioned there will be a free breakfast. That got my attention - I will be there! I can almost always be bribed with a breakfast, especially if it is free!!

           The husband is the exact opposite. He has never eaten it, and honestly would never eat it, if I didn't force him to. I tried initially to say things like: "but honey, its the most important meal of the day...." and "it keeps your metabolism going!!" to no avail. He just isn't a morning person, and to him breakfast is just too.much.work. 

       

             My newest attempt to get him to eat breakfast involves making something that he literally just has to grab on his way to the office. But it also has to be healthy, so donuts and most muffins are out. I did smoothies for a while, but that was too much effort for me.  So I have resorted to making healthy muffins to get him to eat something, anything before he leaves for the day.

            These raisin oat-bran muffins are healthy, delicious, and high in fibre. I made the recipe exactly as called for and they turned out perfect. The nutritional information is included at the bottom of the recipe.

Ingredients:

• 1/2 cup dark brown sugar
• 1 1/2 cups oat bran
• 1 1/2 cups all-purpose flour
• 2 teaspoons baking powder
• 2 teaspoons baking soda
• 1/2 teaspoon salt
• 2 eggs
• 1 cup chilled applesauce
• 4 tablespoons vegetable oil
• 
  
• Directions

1. Preheat oven to 400 degrees F (205 degrees C). Line or grease 12 muffin cups.
2. Blend together brown sugar, oat bran, flour, baking powder, soda, and salt. Add eggs, chilled applesauce, and vegetable oil. Mix until well-blended. Spoon batter into muffin cups. Let stand 10 minutes.
3. Bake at 400 degrees F (205 degrees C) for 15 minutes or until golden brown.

Nutritional Information 

Amount Per Serving  Calories: 182 | Total Fat: 6.4g | Cholesterol: 35mg


Source: www.allrecipes.com