Tag Archives: healthy recipes

VEGETARIAN BEEF-LESS STEW

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It is almost autumn, and cooking seems to go with the lush of the season. I am loving experimenting with vegetarian products even though I am not a vegetarian at the moment, and I have been converting some old stand byes. I was craving my Mother’s Beef Stew and decided to personalize it vegetarian style.  With the help of Trader Joe’s this is what I came up with, and it was amazing. My husband could not get enough of this cool weather dish. Served with warm whole grain rolls, this is a true stick to your ribs recipe and should please even the fussiest of eaters all while keeping it lower calorie, lower fat and of course low cholesterol. The sodium is a bit high from the beef-less strips so this is a healthy yet splurge item for me.

Try my stew and you will swear you are dining at your grandmother’s house. Even though this is a vegetarian dish, it has all the components of those traditional home-made memories you remember from your childhood.  Enjoy, and remember cooking is much more fun when you do it for someone you love.
Love and Light
Namaste’
Rose

You will need:
3 tablespoons extra virgin olive oil
2 bags mini potatoes
1 bag pearl onions
1 yellow onion, diced
1 bag baby carrots
1 bag crimini mushrooms
6 celery stalks, diced
1 head of garlic, chopped fine or pressed in a garlic press
2 packages Trader Joe’s beef-less strips
1 box low sodium vegetable stock
1/2 cup Cabernet wine
vegetarian Worcestershire sauce, a few tablespoons
1 small can tomato paste
2 tablespoons cornstarch for thickening at the end
salt, pepper, dried basil


In a large pot heat extra virgin olive oil.

Add diced onions, celery, garlic, and mushrooms and saute’ until soft and caramelized

Stir in 1 small can of tomato paste

add 1/2 cup red wine,3 tablespoons vegetarian Worcestershire sauce, salt, pepper, and basil. Mix well.

Add vegetarian beef-less strips and break up into smaller pieces, cooking for a few minutes so the veggie beef soaks up the flavor of the Worcestershire sauce, wine and vegetables.

Stir in 1 box vegetable stock, carrots, potatoes, pearl onions and mix well. Season with a bit more salt, pepper, and dried basil.

Depending on your tastes, you may wish to add a bit more of the Worcestershire sauce for flavor. I was heavy handed, but everyone is different.

Cook stew uncovered for 45 minutes over a medium heat, until the carrots and potatoes break apart with a fork. Stir frequently as your stew cooks.

After the stew is finished, add a few tablespoons of cornstarch for thickening, it should have a gravy consistency and be brown and rich in color.

HURRY GO BUY SOME CURRY AND MAKE MY SOUP

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Happy Sunday to all. Autumn is right around the corner, and here in California that does not mean the same thing as it does back east but you still sometimes get a little hint of the season. Football returns, and some of the trees here actually do change hues. To me there is nothing like walking outside on a California night and having a cool breeze kiss my face. I get inspired to cook more in the Autumn.  Soups are a simple, healthy and amazing staple in our diet and perfect for sharing with friends and family come Fall. Perfect for staying on track with my My Change For A Ten program. 

I went to the grocery store to pick up a few items, and I noticed yellow split peas were on sale for only 59 cents. I have never made yellow split pea soup but I decided I would give it a whirl, I cannot pass up a bargain. I have decided to add some curry to spice things up a bit, and top it off with some Greek yogurt or light sour cream. I am new to the spice curry and I find the satisfying creaminess of the yogurt or sour cream adds richness to the savory soup.

You will need

One bag of dried yellow split peas

A few tablespoons of garlic infused extra virgin olive oil

Chopped up onions, celery, and carrots. Enough to fill up the bottom of a semi large pot. I use Mirepoix 14.5 oz from Trader Joe’s, it is already pre-cut 

If you do not find Mirepoix use one large onion, two carrots, and two celery stalks, chopped fine.

One  cartons of vegetable stock 32 fl oz. I use trader joes.  You can use regular or low sodium, I have tried both.

One carton of water.

Sea salt, ground pepper, a few tablespoons of curry spice. 

Greek yogurt or light sour cream to garnish.

Saute, onion, celery, and carrots in  garlic infused extra virgin olive oil for a few minutes til the onion carmelizes and the vegetables cook down. 

Salt and pepper as you are cooking the vegetables.

Add full bag of yellow split peas, one carton of vegetable stock, one carton of water.

Add a bit more sea salt,  ground pepper, and curry spices for flavor and stir.


Bring to a rolling boil, then simmer on low for 45 minutes covered. Some people prefer to puree’ their split pea soup, but I like to leave it au’ natural for more of a bean soup experience; the choice is up to you. That is what makes cooking so  much fun, creative license to change the rules as you go along and make it your own. Individuality found in one delectable dish. Top it off with a dollop of Greek yogurt or light sour cream for added richness of flavor.

This is amazing with warmed whole wheat pita. It is simple, just take some delicious pita and slice in triangles and place on a cooking sheet that has been sprayed with no-stick spray. Drizzle a little extra virgin olive oil over the wedges of pita and if you wish you can spread a little chopped garlic to spice it up. Be sure to dip the pita wedges in the soup, it just makes it taste better.

Hurry go buy some curry and make a big pot of my Yellow Split Spicy Pea Soup, you will not be sorry!!  

Namaste’ Love and light
Happy Sunday
Rose

SUNDAY ITALIAN PASTA FAGIOLI

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I remember when my whole family went to Boston for my cousin Joseph’s big Italian wedding to Nicole, and my husband and I drove from Connecticut to join them. When we arrived my Mother had cooked Pasta Fagioli in my Aunt Terri’s kitchen, and tasting it brought back so many lovely memories of home and family. My Mother is always in my heart, even though miles are between us. Cooking her recipes makes me feel a bit closer to her and cooking Italian food seems to be in my soul. I am on a quest to recreate all the traditional Italian meals I grew up on, healthy style of course.

Since I began My Change for a Ten I have not been cooking as often, and cooking a one pot meal is a seamless way to make a delicious meal. Pasta Fagioli is simple, fast, and healthy and great for sharing with loved ones. One thing my Mother always taught us, there is always enough food if someone shows up hungry on your doorstep. Sharing was always a given in our household.

This soup is delicious and you can always splurge with a little Italian bread warmed in the oven, or garlic bread. It is super easy and healthy, except the Parmesan cheese; but I will be watching my portion size so I should be fine. Sometimes a little splurge is ok as long as you do not eat two or three bowls, which my husband always does and he does not need to lose weight. Go figure.

You could even drizzle a bit of extra virgin olive oil on a whole garlic head, wrap it in foil and roast it on 400 degrees for about thirty minutes. That is absolutely delicious on Italian bread. I  like to dip my Italian bread in garlic infused extra virgin olive oil with Parmesan cheese, but I am being good as of late so I will skip that little indulgence. After all I weigh in tomorrow. I will only have once cup. 🙂

Here is the fantastic recipe, simply divine. I make this all the time.

You will need:

1 large onion

Cloves of garlic, I use tons!!

2 large cans crushed tomatoes plus one can hot water

2 regular cans white cannelini beans, do not drain.

1 large Parmesan cheese

sea salt

fresh ground pepper

dried or fresh oregano

Half of box of ditalini pasta cooked  al dente’ and drained. I like to find whole grain pasta if possible but once in a while it is ok to have the white stuff. 🙂

Saute’ onion and garlic in a large pot in olive oil.  I always season my veggies as they are cooking. Cook until the onions caramelizes.

 A few minutes later add 2 large cans of crushed tomatoes plus a can of hot water and simmer covered for forty minutes. Season with salt, pepper and oregano.

Add the 2 cans of cannelini beans and simmer another twenty minutes.Do not drain.

After simmering, mix in the Parmesan cheese, using most of the can. Then mix in the cooked pasta with  a bit more salt, pepper and oregano and voila you have  my Mother’s Pasta Fagioli. This soup is a big pot of Italian goodness. Mangia!!

Looking at bright fresh flowers when you are cooking makes the experience much more lush. Food, flowers, music, it all feeds our creative senses. I found this little pitcher and it was just shouting for come colorful stems to marry.  Mission accomplished, thanks to Trader Joe’s. I play some swing music and my whole apartment looks, feels and sounds festive. 

Just because I am dieting does not mean I cannot enjoy the pleasures of life. I am seeking balance as I continue on this quest to change myself and help others in the process. I totally believe you can achieve a mind and body connection.  

I am overflowing with gratitude for life and loved ones, and the opportunity to live La Dolce’ Vita, the sweet soulful life. I wish you the same abundance and more. Happy Sunday
Namaste’
Love and Light
Rose


LENTIL SOUP RECIPE

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It is Sunday, and lazy Sunday it is. I am doing well on my journey to lose weight and get fit. Tomorrow is my first weigh in, so I probably will make a nice light, low sodium meal for Sunday dinner. One of my staple recipes is my Italian Style Lentil Soup. I make it almost every week, we love it and it is super healthy. 



I am great at making delicious vegetarian soups. I have become quite savvy at reinventing recipes to be healthy or vegetarian. I am no longer vegetarian but I eat that way most of the time. I hope you get the chance to make my simple yet wonderful Italian Style Lentil Soup. It is easy, inexpensive and oh so hearty. Serve it with some warmed crusty whole grain bread and you will sure win over even the most die-hard meat eaters of your family and friends. It is a big pot of deliciousness for all to savor and share, especially on a cool evening. I admit though, I also make this on a hot summer night. This soup is so healthy, and high in protein and fiber. A great way to eat a fulfilling meal and still stay on track.

ITALIAN STYLE LENTIL SOUP

You will need

One bag of dried lentils

A few tablespoons of olive oil ( I use two to three)

Chopped up onions, celery, and carrots. Enough to fill up the bottom of a semi large pot. I use Mirepoix 14.5 oz from Trader Joe’s, it is already pre-cut and I just add my own garlic. I use about six garlic cloves.
If you do not find Mirepoix use one large onion, two carrots, and two celery stalks, chopped fine.

Two  cartons of vegetable stock 32 fl oz. I use trader Joe’s.  You can use regular or low sodium, I have tried both. I usually use the low sodium vegetable broth.

One large can of diced tomatoes in juice.

One small can of tomato paste

Sea salt, ground pepper, dried basil.

Parmesan cheese to garnish

Saute garlic, onion, celery, and carrots in olive oil for a few minutes til the onion caramelizes and the vegetables cook down. Salt,pepper, and add some basil as you are cooking the vegetables. After they cook down mix in one small can of tomato paste.

Add full bag of lentils, 2 cartons of vegetable stock, and whole can of tomatoes with juice. You may need to add a little bit of water to fill pot up.

Add a bit more salt, pepper, and dried basil for flavor and stir.

Bring to a rolling boil, then simmer on low for 45 minutes covered.

When finished you can sprinkle Parmesan cheese and mix it in for more flavor.

I once sauteed some kale and added it to the soup right before it was finished cooking. It made it richer and more stew like.

I serve this with warmed whole grain bread from the bakery. It is absolutely delicious.

I hope you try and enjoy my Italian Lentil Soup Recipe. I love it and sometimes it is difficult to only have one bowl. Love and light to all from my west coast home to yours. Ciao for now.
Namaste’
Rose