Creamy Polenta

I have recently been shopping at By The Pound in Ann Arbor and have fallen completely in love with it. They have polenta that you can buy as much as you want at a time. I recently came home with about a pound of polenta without really knowing how to cook it. I found out that in order to get it smooth and creamy you are supposed to simmer it for 30 minutes while stirring it constantly. That is way too much work for me, so I tried to make it in the slow cooker (what else am I going to cook in my 3 crockpots since I'm clearly not going to make a beef roast). Anyway, the results were fantastic! By far the best way to cook it. I flavored mine but you could easily make this plain as well.

recipe:
3/4 cup polenta
2.25 cups water
1 tsp crushed rosemary
1 bouillion cube, crushed
black pepper

Throw everything into the crockpot and stir. Cook on low for 6-8 hours or on high for 4.

*I did this before I left for work in the morning and when I got home it needed a bit of a stir and a bit more water for the consistency that I wanted. The polenta was very, very forgiving. I feel like I could have left it in there for several more hours and had same results.

Fat Free Banana Muffins

Breakfast has never been a meal that I have time for. I am in no way a morning person and I wake up at least 10 minutes late each morning. Skipping breakfast is just a really easy way to save time. Sometimes I get hungry in the morning and want to reach for something that I can take with me on my way in to the office. Muffins are one of my favorite grab and go foods but most of the time they are loaded with sugar and fat, making them less healthy than I am willing to accept each morning. These turned out really well with a very nice texture.

Recipe:
1 cup flour
1 T baking powder
1/2 tsp baking soda
1/4 tsp salt
1 cup mashed bananas (it took me 2)
1/4 cup sugar
1/4 cup yogurt
1 egg
1/2 tsp vanilla

Mix all ingredients together but do not over mix. Pour into muffin pan (it should make about 12). Bake for 15-20 minutes in a preheated 350 degree oven. They do stick a bit to the muffin papers so allow them to cool before eating.

Broccoli Cheddar Soup

Another soup recipe. And, whats more, another pureed soup. I just can't help it, I really love the texture and mouthfeel of pureed soups. The blending of the soup makes it really smooth and creamy without adding extra fat/calories/dairy. I called this "broccoli cheddar soup" but really it is a vegetable soup that has broccoli in it. It turns out to be a nice, verdant, clean soup that tastes just as good (seriously) with or without the cheese.

recipe:
1 onion, diced
2 stalks celery, diced
2 carrots, diced
1 large or 2 small cloves of garlic, minced
1 T oil
pepper
1 tsp. liquid aminos*
1 medium potato, diced
1.5 cups frozen broccoli
1 tsp. dill
2 bouillion cubes, crushed
2.5 cups water
1/2 cup cheddar cheese, shredded**
pepper

In a large pot combine onion, celery, carrots, garlic, and oil over medium heat. Cook for a few minutes until the vegetables are soft. Season with pepper and dill and add liquid aminos. Stir and cook 1 more minute to release the flavor from the dill. Add potatoes and broccoli. Stir. Add bouillion cubes and water (the water should be just enough to cover the veggies). Bring to a boil. Turn heat down and simmer for 15-20 minutes until the potatoes are tender. Remove from heat and puree until everything is smooth and creamy. Return to very low heat and add cheddar cheese. Stir until melted. Season with pepper and serve.

*Liquid aminos is a sauce made from fermented soy beans and loaded with protein. If you do not have this go out any buy it. Seriously. But, if you don't want to use it liquid aminos tastes exactly like soy sauce. Exactly.

**You really don't need to add the cheddar cheese to this soup. It is just as good without it. So if you are looking to avoid dairy or would like to have a lower fat, lower calorie soup feel free to leave it out entirely.

Cold Lentil Salad

Yes, more lentils. They are just too good and too good for you to leave sitting in the pantry. This is a great lunch to take to work since it can be eaten cold or room temperature.

Recipe:
2 cups of cooked and drained lentils
2 carrots, diced
2 stalks of celery, diced
1/2 red onion, diced
1/2 cucumber, diced
1 lemon, juiced
3 T vinegar
3 T olive oil
1/2 tsp dijon mustard
1/2 tsp sugar
1 handful fresh parsley or cilantro
pepper

Combine lentils, carrots, celery, red onion, and cucumber in a large bowl. In a small bowl whisk together lemon juice, vinegar, oil, mustard, and sugar. Toss with lentil mixture. Stir in herbs and pepper.

*You can add or substitute a lot of things into this salad. Fresh tomato is great in this if you like them. Also, if you want a bit of heat you can add some crushed red pepper flakes.

Beer Cheese Soup

There is a bar by my house that serves these incredible fries that come with cheddar ale dip. I can't get enough of them. They include my two weaknesses when I've been drinking: cheese and fried things. Its perfect. And expensive. $8 for cheese fries? Ouch. My home made version is not a dip but a soup that I dip things into. If you wanted it to be a dip you could decrease the amount of stock.

Recipe:
6 T butter
2 carrots, diced
2 stalks celery, diced
1 onion, diced
1/2 T dijon mustard
1/4 cup flour
2.5 cups veggie stock
3 oz. sharp cheddar cheese, grated (not pre-shredded)
1 T parmesan
1/2 bottle of beer (so perfect, drink the rest while it is cooking)
salt
pepper

Saute butter, carrots, celery, and onions in a large pot until soft-ish (5 minutes or so). Add mustard and flour and cook 2 minutes. SLOWLY add stock while stirring constantly to make sure there are no flour lumps. bring to a boil for 5 minutes while stirring. Add cheese and stir until melted. Add beer and simmer for 30 minutes. Season with salt and pepper.

Lentils cooked in wine

I always have brown lentils in my pantry so I can make lentil soup but I wanted another recipe that I could use them in as well. I started to experiment with different cooking methods and flavors. This creates a nice Italian meal that is completely meatless but is very satisfying. It is low fat, full of fiber, and has tons of complete protein.

Recipe:
1 T olive oil
1/2 medium onion, chopped
1 large clove garlic, minced
1/2 cup dried lentils
3 cups water (save 1/2 cup of cooking liquid for later)
pepper
1/2 T dijon mustard
1/2 cube vegetable bouillon
1/3 cup red wine
1/2 cup of the reserved cooking water
1/3 cup fresh water
1/2 cup spinach
1/2 T butter
parmesan
pepper

Place lentils in a large pot with 3 cups of water. Bring to a boil for 8 - 9 minutes. Save 1/2 cup of the cloudy cooking water and drain the rest. Saute onions, garlic and oil in a large saute pan. Add lentils and brown them. Add pepper, mustard, and the bouillon cube. Add wine, cooking liquid, and fresh water. Simmer 30 minutes. Remove from heat. Add spinach and let it wilt. Add butter. Serve with parmesan cheese and more pepper.

*Depending on how old or how dry your lentils are you may have to adjust the cooking time. Also, the amount of fresh water may need to be increased so that nothing sticks to the pan and so that the lentils continue to cook evenly.

Vegetarian Baked Beans

Baked beans are such a staple in the summer. They can be served hot, cold, room temperature and they go with just about every meal you can imagine. Canned baked beans are typically flavored with chemicals and are loaded with meat. The vegetarian version that comes in a can is bland and mealy. These are so much better and they are super easy. You can even add a smoky flavor by adding a bit of liquid smoke (totally natural and meat free) and it will fool people into thinking these are loaded with bacon.

Recipe:
48 oz jar of Randall White Beans
1.5 cups granulated sugar (I typically cut it down to 1 cup, they are really sweet)
1/2 cup ketchup
2 T molasses
2 T vinegar
1 onion, minced

Stir all ingredients together, including the liquid from the beans. Mix in casserole dish that has a cover. Cover and bake in a preheated 350 degree oven for 1.5 hours. The beans will thicken as they stand.

*These bubble up so make sure you have a large casserole dish or place a foil lined cookie sheet on the rack below to catch any drips.

Wine Braised Mushrooms

Mushrooms are one of those foods that if done right I absolutely love, but if not, I find them to be one of the most disgusting foods ever. When I lived in Grand Rapids there was a restaurant that had some of the best mushrooms I have ever eaten. They were mushrooms cooked in a rich Chianti sauce. I decided to attempt to recreate it at home a while back and after a few attempts I found something that tasted so close it surprised me. This makes a good side dish or a main dish if you serve it over whole wheat pasta.

Recipe:
1.5 lbs button mushrooms, wiped clean
1 - 2 T butter
1 clove garlic, minced
1/4 cup wine
2 T worcestershire sauce (there is a vegetarian version, but I've left this out before too)
1 T soy sauce
pepper
1/3 cup fresh herbs (parsley, thyme, whatever you have on hand) OR 1/4 tsp dried thyme, tarragon, sage, or whatever you like the taste of

In a large pot that has a lid and can is oven safe heat butter over medium heat. Add mushrooms and cook 5 minutes (don't move the mushrooms for the first 2-3 minutes to get a good caramelization on them). Add garlic, wine, worcestershire sauce, soy sauce, and pepper. Cover and bake in a preheated 350 degree oven for 30 minutes. Remove from oven, add herbs, stir, and serve.

*This is amazing served with a bright green salad and crusty bread to soak up the extra sauce.

Blackberry Peach Smoothie

Again, smoothies are delicious. Because they have yogurt in them they have a good amount of protein, and because they have fruit in them they have a solid amount of fiber as well.

Recipe:
1/3 cup frozen blackberries
1/3 cup frozen peaches
1/3 cup plain yogurt
2 T water
3-4 ice cubes
honey (optional)
flax seeds (optional)

Throw yogurt and peaches into blender and puree until smooth. Add blackberries and turn blender on again until smooth. The mixture will be thick at this point, add water so that things continue to smooth out. Add ice one cube at a time until there are no ice chunks left. The ice crush button is helpful, otherwise just let the blender go on a relatively high setting for a few minutes.

*this one is a little less sweet than the banana one and is a little more tart. I still don't add honey regularly though because I really like the tartness of it.

Banana Blackberry Smoothie

As a kid I really, really enjoyed smoothies, especially the ones from this place called surf city squeeze. Turns out, the reason I liked them so much was because they had approximately a million calories and not a whole lot else. Once I learned how bad they were for me I stopped eating them. I recently lifted my smoothie ban, but decided that I could make them taste better and make them healthier. I was totally right.

Recipe:
1 frozen banana
1/3 cup frozen blackberries
1/3 cup plain yogurt
3-4 ice cubes
honey (optional)
flax seeds (optional)

Throw the banana and yogurt in the blender and stir to combine. Add blackberries and turn blender on again. Once it is solidly purple add ice cubes one at a time until it is smooth and thick. My blender has an ice crush button that is really helpful, if yours doesn't just turn it on one of the higher settings and let it go for a few minutes.

*I don't add honey to mine because the fruit is sweet enough for me, especially if you use very ripe bananas.

Butternut Squash Soup

Smooth, velvety, and rich. This soup is really delicious and can be spiced a number of ways. I chose cinnamon because it pairs well with apples and walnuts, which I typically have on hand. You can make it slightly indian flavored by adding curry powder or garam masala.

Recipe:
1 butternut squash, peeled and diced
3 T butter
1 onion, diced
Enough veggie stock to cover the squash (or water and 2-4 veggie bouillon cubes)
1 tsp cinnamon
apples, sliced
walnuts, chopped

In a large pot combine butter and onion, cook until soft and fragrant. Add squash and cinnamon and sautee for 2 -3 minutes. Add just enough stock to cover the squash. Simmer for 30 minutes. Remove from heat. Puree with an immersion blender until it is completely smooth. Return to heat for a few minutes. Serve hot and top with apples and walnuts if you'd like.

*I've added cream before and this does make it taste really good. I usually leave it out because I like the thickness of it without. I also like to make it as healthy as possible so I can eat as much as I want without feeling bad so I leave out the extra fat and calories.

My Dad's Granola Bars

These are like candy. They are very sweet but also full of whole grains that make for a satisfying snack or breakfast.

Recipe:
6 cups quick oats (quality doesn't matter here)
1 cup oat bran
1 cup raisins
1 cup dried cranberries
1 cup smooth peanut butter
1.25 cups crunchy peanut butter
1.5 cups honey

Mix all ingredients together in a huge bowl. Knead with your hands a few times. Press into a 9x13 inch pan. Slice into 1 inch squares.

Wheat Berry Salad

Wheat berries are whole grains, full of fiber, and have tons of protein. This salad is perfect for when you want something sweet and savory that has a bit of chewy texture to it.

Recipe:
2 cups cooked wheat berries (follow the package directions)
1/2 cup dried cherries or cranberries
1/2 red onion, diced
1/4 cup chopped pecans or walnuts
1-2 stalks celery
3 T oil
3 T balsamic vinegar
1/2 tsp dijon mustard
pepper
feta cheese, crumbled

In a large bowl combine wheat berries, dried fruit, nuts, celery, and onions. In a small bowl whisk together oil, vinegar, mustard, and pepper. Mix dressing with the rest of the salad. Top with crumbled feta.

Quick chili with Cheese Dumplings

So good. Unbelievably good. Filling, full of protein, and just plain addicting. Adding dumplings thickens the soup, making it creamy and satisfying.

Recipe:
2 carrots, diced
2 stalks celery, diced
1 onion, diced
1 clove garlic, minced
1 T oil
1 can seasoned chili beans
2 cans veggie stock
1 can tomato sauce
1 tsp chili powdered
1 tsp cumin

Dumplings:
2/3 cup flour
1 tsp baking powder
1/8 tsp salt
1/4 cup milk (I've used 2 T plain yogurt with a bit of water before with good results)
2 T vegetable oil
1/8 tsp paprika
1-2 ounces of shredded cheddar cheese

In a large pot combine carrots, celery, onions, garlic, and oil and cook on medium-low for 5 minutes or until soft-ish. Add tomato sauce and beans. Stir and heat until warm. Add cumin and chili powder. Add veggie stock and turn heat up to medium high. Let it come up close to boiling.

While waiting for soup/stew to boil make dumplings by stirring all ingredients together. Form into small (1 inch) balls. I typically get 9 or 10 of them in a batch.

When soup is boiling drop dumplings in and cover immediately. Keep the cover on for 10-11 minutes without lifting it up. Continue to boil the soup/stew. After 10-11 minutes remove the lid and reduce heat. The dumplings should have swelled up and absorbed a lot of the liquid from the soup making it fairly thick and creamy.

Remove from heat and serve. It may continue to thicken as it rests. Add water or stock until you get the consistency you want.

*I have made this without the cheese and it is just as good. I honestly couldn't tell that it didn't have cheese in it.

Cold Sesame Noodles

So good. So easy. Definitely one of those meals you can throw together very quickly and without using the stove/oven if you don't want.

1 bunch, really as many as you'd like, thin rice noodles
2 carrots, sliced in half moons
2 stalks celery, sliced in half moons
1/2 a cucumber, diced
3 T rice vinegar
2 T soy sauce
1/4 tsp hot chili garlic sauce
5-6 drops sesame oil
2 T water

Cook rice noodles according to package (usually just soaking in hot water for about 10 minutes). Combine noodles, carrots, celery, and cucumber in a large bowl. In a small bowl combine vinegar, soy sauce, chili garlic sauce, sesame oil, and water. Stir everything together well. Let rest 5 - 10 minutes to let flavors soak in.

*diced extra firm tofu can be added cooked or uncooked for extra protein
*Sesame seeds can be added to the top for a garnish.

Fire Roasted Tomato Soup

This was even better than I had expected. It is super healthy and very comforting on a cold winder day.

Recipe:
2 carrots, diced
2 stalks of celery, diced
1 onion, diced
1 large (or 2 small) cloves of garlic, minced
1 T oil
1/4 c red wine
2 T soy sauce
1 can fire roasted tomatoes (I used Kroger brand and it was fine)
1 cup veggie stock
1 bay leaf
pepper

In a medium/large pot combine carrots, celery, onion, garlic and oil and sweat over medium-low heat until soft (about 5 minutes). Add wine and soy sauce and heat through. Add tomatoes, veggie stock, bay leaf, and pepper. Simmer for 15 - 20 minutes. Serve it as is for a rustic looking soup or puree with an immersion blender for a smooth and creamy texture.

*Add a small amount of hot chili paste or red pepper flakes if you would like it a little spicy.
*If you don't puree it you can cook pasta in it, whole wheat pasta holds up really well to the amount of simmering soup requires.

Roasted Chickpeas

This a great snack that is full of protein and is actually healthy.

2 cans chickpeas, drained and rinsed
salt
pepper
garlic powder
paprika

Preheat oven to 425 degrees. Spread chickpeas on a foil lined cookie sheet (it helps if the cookie sheet has small sides). Sprinkle seasonings on chickpeas, you can use as much or as little as you'd like. Place in oven and roast for 15 minutes. Remove from oven and stir them. Continue to cook in 10 minute increments for another 20-25 minutes until they are brown and crunchy.