Tag Archives: carrots

Bison and Black Lentil Chili

3 Nov

IMG_1973A bowl of chili on a crisp night with a classic book soothes my soul–bonus points for a crackling fire. I like my chili hearty, so it’s loaded with vegetables and can easily be made vegan/vegetarian by replacing the ground bison with an extra cup of lentils.

Ingredients:

1 lb ground bison (or grass-fed beef, turkey or chicken)

4 large garlic cloves, minced

1 small red onion, diced

6 carrots, chopped

2 red bell peppers, diced

2 heads broccoli cut into florets

5 celery stalks, chopped

1 cup dry black lentils, rinsed

24 oz jar crushed tomatoes, low or no sodium

4 cups vegetable or chicken stock, low sodium

1 tsp sea salt

20 turns cracked black pepper

2 tsp cinnamon

1 tsp crushed red pepper

1 Tbsp dried oregano

2 Tbsp chili powder

1/4 cup fresh cilantro, chopped

 

Directions:

1. In a large stock pot or dutch oven, brown the bison and drain the fat.

2. Add the remaining ingredients, cover with a lid and bring to a boil. Allow the soup to simmer for 40 minutes or until vegetables are tender.

Serves 6-8

Advertisements

Carrot Hummus

4 Aug

IMG_1884I’m all about eating more vegetables any way I can–it makes me feel like Popeye minus the pipe and overbite (because the sailor look is totally in right now). Serve it with red bell pepper sticks for a healthy sweet snack or on top of grilled chicken, taco salads or eggs for a power-packed meal.

Ingredients:

1 cup raw, unsalted cashews or walnuts

8-10 medium or large carrots

1/2 tsp sea salt

1/4 tsp red pepper flakes

1/4 tsp garlic powder

1/8 cup water or good quality extra virgin olive oil

Directions:

1. Soak cashews or walnuts in filtered water for 6 hours. Drain, rinse and set aside. (QUICK TIP: you can also skip this process and use 3 Tbsp of cashew butter made with raw cashews and no other ingredients.)

2. Place 1 cup water in large stock pot and place a metal steam basket inside. Cover and bring to a boil while you peel and cut carrots into a normal stick size. Place all carrots in the steam basket, cover with a lid and cook for 20 minutes until carrots are tender.

3. Using an oven mitt, pull steam basket with the carrots out of the stock pot when done, place inside metal colander and rinse with cold water. Let cool for 5 minutes and place carrots in a food processor with the remaining ingredients. Blend on low until a hummus consistency is reached, adding more water or olive oil if needed.

4. Rock out on your carrot hummus!

Farmer’s Market Frittata

5 Aug

IMG_1665Frittatas are my lazy answer to healthy and inexpensive cooking. I throw in everything but the farmer in this protein, vegetable and fiber packed dish. Got something from your local CSA and you have no clue what it is? Chop it up and throw it in a frittata. Why not?

Ingredients:

2 red bell peppers, diced

1 bunch green onions, sliced

4 baby zucchini, diced

2 carrots, diced

4 garlic cloves, minced

1 lb spinach, chopped (or 1 lb package frozen chopped spinach, thawed)

2 T fresh basil, chopped

1 T fresh oregano, chopped

10 free range eggs

8 egg whites, free range eggs (or 1 carton of organic 100% liquid egg whites)

black pepper to taste

sea salt to taste

coconut oil

Directions:

1. Sauté bell peppers, green onions, zucchini, carrots and garlic in coconut oil for 5-8 minutes. Set aside to cool.

2. Use coconut oil to grease an 9×13 glass baking dish. (That’s right, this is a super lazy frittata. No fancy “cooking it on the stove, then placing it in the oven.” Some may categorize this as an “egg bake.”). Preheat oven to 325°.

3. Whisk eggs and egg whites together. Add remaining ingredients, making sure sautéed vegetables have cooled so they don’t cook the eggs. Pour into glass dish.

4. Bake in oven for 35-40 minutes until an inserted toothpick comes out clean.

5. Enjoy plain or serve topped with sliced tomatoes, avocado, kalamata olives or a touch of goat cheese.

Serves 4-6

Recipe courtesy of Stephanie Bell