Hearty Autumn Fare

ANDREA’S WHITE BEAN TURKEY CHILI

1 cup chopped onion                                                2 cloves of garlic chopped

1 Tbs. Olive oil                                                         3 cups chickenbroth”

1 Tbs. chili powder                                                   1 4 oz. can green chili peppers,

¼ tsp. black pepper                                                 1 can drained white beans

1 Tbs. ground cumin                                                1 green or red pepper, chopped

1 tsp. dried oregano                                                 ¼ cup chopped fresh cilantro

1/8  tsp. cayenne pepper                                         Optional: grated cheddar cheese

Sauté ground turkey and onion in olive oil until browned.  Add spices and garlic and sauté for 2 more minutes. Add chicken broth, green chili peppers and chopped red or green pepper.  Bring to a boil then add drained white beans and simmer for 30 to 60 minutes.  Serve garnished with fresh cilantro and/or optional grated cheddar cheese.

CURRIED APPLE SQUASH SOUP

1 tbsp. olive oil                                                               5 cups water or vegetable stock

1 tbsp. curry powder                                                      1 tbsp fresh lemon

Heat oil in soup pot and sauté onion and curry powder until onion is translucent, approximately 10 minutes.  Peel and seed squash and cut into cubes.  Peel and seed one of the apples and cut into cubes.  Add stock, squash, apple and salt and bring to a boil.  Simmer until squash is tender.  Puree soup in blender.  Grate the other peeled apple and toss apple with lemon juice.  Garnish soup with grated apple.

KALE AND BUTTERNUT SQUASH

1 bunch kale, washed and chopped                                   1/2 tsp. salt

1/2 butternut squash, peeled and cubed                            pepper to taste

Place squash first then kale and 1 cup water in a Dutch oven or large sauce pan.  Sprinkle with salt and bring to a boil.  Reduce heat and simmer for 15-20 minutes until both kale and squash are tender.  Stir once or twice after 10 minutes.  Pour out excess water and season with pepper.

LENTIL LOAF

1 cup lentils (uncooked)                                              2 cloves garlic, minced

2 inch piece of kombu                                                 ½ tsp. dried basil

¾ tsp. dried oregano                                                  1 tsp. lemon juice

½ cup barley (uncooked)                                            1½ Tbsp. red miso, thinned in  2/3 cup rolled oats (uncooked)                                                               2 Tbs. Water             

½ cup minced parsley or 2 Tbsp. dry parsley

Wash lentils and combine with kombu, bay leaf, ¼ tsp. oregano and 3 cups water.  Bring to a boil then lower to a slow simmer.  Cook with lid ajar for 30-40 minutes or until tender and most of the liquid is absorbed.  Bring barley, 1 cup of water and a pinch of salt to boil in a small saucepan.  Reduce heat and simmer covered for 40 minutes until liquid is absorbed.  Combine lentils, barley and rolled oats.  Remove bay leaf.  Add ½ tsp. oregano and all remaining ingredients.  Mix well.  Press into an oiled loaf pan, cover with foil and bake at 350° for 30 minutes.  Remove foil and bake for 15 minutes more.  Cool on wire rack.  Remove from loaf pan and serve with hearty gravy.  Serve leftovers stuffed into pita bread with mustard.

HEARTY GRAVY FOR LENTIL LOAF

1 Tbsp. olive oil                                                         3 Tbsp. nutritional yeast

1 small onion diced or                                                2 cups water

4 scallions, chopped fine                                            2 Tbsp. mellow barley miso

2 cloves garlic, minced                                              ¼ tsp. dried basil

4 mushrooms, sliced                                                 1 Tbsp. mirin  (rice wine)

Sauté onion and garlic for 3 minutes.  Add mushrooms and sauté 3 more minutes.  Reduce heat and add flour and nutritional yeast.  Stir constantly for approximately 1 minute then slowly stir in 1-3/4 cups water.  Keep stirring to prevent lumping.  When smooth, reduce heat and simmer until it begins to thicken.  Combine miso with ¼ cup water and add to pan along with basil and mirin.  Simmer gently uncovered for 15 minutes. 

SCRAMBLED TOFU

1-½ Tbsp. Olive oil                                                  ½ cup broccoli florets

½ cup chopped scallions                                          ½ cup sliced mushrooms

½ cup carrots, sliced thin                                         ½ cup red or green peppers

2 Tbsp. tamari soy sauce                                          1 lb. tofu, crumbled

In a cast iron skillet, sauté’ vegetables in olive oil for 5 minutes beginning with harder vegetables.  Add crumbled tofu.  Add tamari.  Let the mixture brown a little while tossing.   Serve with whole grain toast for breakfast.  Stuff into a pita or flour tortilla for a wholesome lunch.

Variation:   Add Yves Canadian Bacon to scrambled tofu or scrambled eggs.

TERIYAKI CHICKEN AND/OR TOFU KABOBS

1 lb. tofu, cut in ¾” square pieces                                 Teriyaki Marinade

1 large onion cut in 1” pieces                                             ½ cup mirin

1 red or green pepper, cut in 1” pieces                               2 Tbsp. tamari soy sauce

½ lb. mushrooms                                                             2 Tbsp. maple syrup

In a small bowl, combine marinade ingredients except kuzu or arrowroot powder.  Pour half of the marinade into a shallow pan or baking dish. Set remaining marinade aside.   Place cubed tofu into marinade for at least 15 minutes while chopping vegetables.  Thread vegetables and marinated tofu onto bamboo skewers.  Pour the used half of tofu marinade over skewers. Broil or grill kabobs for 5 minutes.  Turn and brush with more marinade for 5 more minutes.   Thicken remaining marinade with kuzu or arrowroot powder.  Serve thickened marinade alongside kabobs.  Serve over rice or quinoa.

WHOLE GRAIN MUFFINS

1 egg                                                                          1 tsp. Baking powder

½ cup sucanat sweetener                                            1 tsp. Baking soda

½ cup canola oil                                                          1 cup Bob’s Red Mill 8-10 grain cereal

½ cup whole grain flour (kamut is a favorite)                1 ¼ cup sour milk (soy, rice, or dairy

1 tsp. Salt                                                                        soured with 1 tbsp. vinegar)

Mix grain cereal and soured milk and allow to stand for 10 minutes.  Cream eggs, sucanat and canola oil.  Combine with other dry ingredients and milk with cereal.  Stir only until mixed.  Spoon into greased muffin pan or paper liners.  Bake for 15 minutes at 400 degrees.  Makes 12 muffins.  VARIATION:  Substitute ¼ cup protein powder for ¼ cup white flour.  This improves nutritional value without affecting flavor or consistency