CHUNKY SUMMER CHILI

I call this summer chili because it contains garden vegetables that are ready for harvesting at about the same time.  To balance the heat of the chili, I like to serve it with cornbread, a cool salad, watermelon, and iced tea.

1 bell pepper (any color), diced

1 or 2 hot peppers, finely chopped

1 medium yellow summer squash, seeded and diced

1 medium onion, chopped

2 teaspoons minced garlic

2 teaspoons olive oil

2 cups peeled fresh tomatoes, or 1 14.5 ounce can petite diced tomatoes, undrained

1 15.5 ounce can all natural vegetable broth

1 15.5 ounce can all natural chili beans, undrained

1 15.5 ounce can black beans, drained and rinsed

1/2 cup water

1-2 teaspoons chili powder

2 teaspoons cumin

salt to taste

In a large saucepan or dutch oven, saute peppers, squash, and onion in oil until just tender.  Add garlic and stir one minute.  Add remaining ingredients,  Bring to a  boil, reduce heat, and simmer about 3 minutes. Serves 4-6.

QUICK ASIAN SLAW

This is a favorite quick salad recipe.  Shred the cabbage in your food processor and it's even quicker!  Seasoned rice vinegar is relatively inexpensive.  Sesame oil seems pricy, but a small amount adds a lot of flavor to Asian dishes.  I have used chopped onion in place of green onions when I don't have green onions on hand.  Sometimes I have put in a tablespoon or two of toasted sesame seeds to add more texture and flavor.

6 cups shredded red cabbage

4 tablespoons seasoned rice vinegar

3-4 teaspoons toasted sesame oil

1 tablespoon minced fresh ginger

3 chopped green onions

Combine ingredients in a large bowl.  Serve immediately or chill.  This keeps several days in the fridge.  Makes 6-8 servings.

HONEY BUTTER CINNAMON ROLLS

I came up with this recipe so we could enjoy one of our favorites and still be "legal" on our healthy eating plan.  We loved the way they turned out!  White whole wheat flour actually has more fiber than darker varieties and makes nice baked goods.

  

 DOUGH:

1 1/2 cups milk

1/4 cup butter or canola oil

1/4 cup honey 

1 teaspoon salt

3 1/4 cups white whole wheat flour

1 tablespoon gluten

1 tablespoon yeast

FILLING:

2 tablespoons softened butter or Smart Balance Blended Butter stick

1/4 cup honey

1/3 cup finely chopped pecans or other nuts

1/2 cup golden raisins

2-3  teaspoons cinnamon

FOR BREAD MACHINE DOUGH:  Place all ingredients in bread machine in order given.  Choose dough setting.  After 5 minutes, add a couple of tablespoons more of flour or milk if dough seems too sticky or too dry.  When dough cycle is complete, * roll dough into an 18 X 9 inch rectangle on a floured surface.  (See picture above.)  Spread butter over dough.  Drizzle with honey.  Sprinkle with nuts, raisins, and cinnamon.  Roll up carefully, starting from the long side, and pinch to seal seams. Slice into 18 equal pieces.  Place 9 rolls into each of  two 8 X 8 inch oiled pans.  Let rise about 30 minutes.  Bake at 350 degrees for 15-20 minutes.  Makes 18 rolls.

TO MAKE DOUGH BY HAND:   Heat milk, butter or oil, honey, and salt to 120-130 degrees.  In a mixing bowl, combine 2 cups of the flour and yeast.  Add warm liquied mixture and beat until smooth.Add gluten and enough of the remaining flour to form a soft dough.  (Mix by hand if you don't have a heavy duty mixer.)  Turn onto floured surface and knead until smooth and elastic.  Place in an oiled bowl and let rise until doubled, about 1 hour. Punch dough down and continue as above from *.   

 

TORTILLA CHIPS

We like to use these to top soups or salads.   Rather than buying a bag of chips, I can make just as many as we need so we don't have the rest of the bag to use up.  They are lower in fat and salt than most bagged varieties and easy to make!  I usually line the baking sheet with foil for easy cleanup. 

 

whole wheat flour tortillas*

canola or olive oil no-stick spray

Mrs. Dash Fiesta Lime seasoning (or other Tex Mex seasoning)

salt, opt.

Using a pizza cutter, cut tortillas into strips or wedges.  Place on a baking sheet and lightly spray with oil spray.  Sprinkle with seasoning and salt, if desired.  Bake at 350 degrees about 10 minutes.

*You could try using corn tortillas, but when I tried them they turned out tough.

SWEET POTATO SALAD

I love sweet potatoes, especially sweet potato fries, but this unique recipe is my new favorite way to eat them!  I cube the potatoes (no need to peel them) and microwave them, covered, in 2-3 tablespoons of water until just done (not mushy), stirring after a couple of minutes.  Cooking the cubed potatoes in boiling water 7-10 minutes on top of the stove, or baking them, then cubing them, would work as well. 

  

2 medium sweet potatoes (about 1 1/4 pounds), cooked, cooled, and cubed

1 large apple, cubed 

1/2 cup chopped onion

2 tablespoons olive oil

2 tablespoons orange juice

1 1/2 teaspoons cider vinegar

1 1/2 teaspoons Dijon mustard

1 1/2 teaspoons agave or honey

1 teaspoon poppy seeds

2 teaspoons grated orange peel

2 teaspoons grated lemon peel

Place potatoes, apple, and onion in a large bowl.  For dressing, whisk remaining ingredients in a small bowl.  Drizzle over salad and toss to coat.  Chill for two hours or more  before serving.  Makes about 6 servings. 

 

GERMAN RED CABBAGE

This has to be my favorite way to eat cabbage.  I used to make it with bacon, but this healthy version is just as good!  This recipe is a combination of a couple of recipes I had, with some additions of my own, so I guess it's original! 

6 cups diced red cabbage

1 medium apple, sliced

1/2 cup chopped onion

2-3 tablespoons red wine vinegar

1 tablespoon honey or agave
1 tablespoon Smart Balance or Earth Balance spread

1 bay leaf

1 teaspoon caraway seeds

1/8-1/4 teaspoon ground cloves

1/4 teaspoon pepper

 1 tablespoon water

salt to taste

Place cabbage in a large skillet.  Cover with salted water and bring to a boil.  Boil for one minute.  Drain well.  Stir in remaining ingredients, except salt.  Return to a boil, reduce heat, cover and simmer for 45-60  minutes or until tender.  Remove bay leaf.  Add salt to taste.  Makes about 6 servings.

AVOCADO AND COUSCOUS SALAD

I love this recipe!  It's really simple to make and tastes great, too!  The original recipe came from a favorite magazine, but I changed it to add more flavor by cooking the couscous in chicken or vegetable broth instead of water, adding garlic, and increasing the lime juice.  We eat it as a main dish, but it makes a nice side dish as well.

1 cup whole wheat couscous

1 14.5 ounce can chicken or vegetable broth

1/4 cup water

1 15.5 ounce can kidney beans, drained and rinsed

1 large avocado, diced

1/2 cup chopped onion or 4 green onions, sliced, with tops

1-2 teaspoons minced garlic 

1/4 cup fresh lime juice

1 tablespoon extra virgin olive oil

1/4 teaspoon fresh ground black pepper 

Bring broth and 1/4 cup water to a boil.  Stir in couscous and cover for 5 minutes.  Uncover, fluff with fork, and let cool to lukewarm.  Combine remaining ingredients in a bowl and stir in couscous.  Serve immediately or chill.  Makes 3-4 main dish or 6 side dish servings.