18 Degrees and Chili (Vegetarian Chili, that is)

TBHITW and the 19, 17 and 16 year olds are skiing today.

I had to stay home because earlier this week I went out for a run, slipped on the ice and triggered my sciatica. Ouch. That's what I get for acting like a 40 year old (which I am not).

While I am disappointed that my family is off shooshing down snowy slopes without me I must admit to a bit of warm contentment as it is 18 degrees outside. 18 DEGREES. And I am inside in my nice warm kitchen.

I know when they get home this evening everyone will have had a great day, they'll be tired, cold AND hungry so I'm making a big pot of chili and a side of corn bread to welcome them in from the cold.

I am experimenting a bit with ingredients, trying to make some old tried and true recipes a bit more healthy. In today's chili I'm using soy-crumbles instead of hamburger and in the cornbread I'm using stone ground corn, 9-grain flour, olive oil, egg substitute and agave nectar (to replace the sugar).

Vegetarian Chili: (makes a big pot)

One onion, chopped

One small can whole green chiles, drained and chopped

2 cloves of garlic, minced

One package (12 ounces) soy-based crumbles

Two 28 ounce cans crushed tomatoes

Two 15 ounce cans kidney beans, drained and rinsed in cold water

One 15 ounce can pinto beans (we love beans) drained and rinsed in cold water

2 tablespoons olive oil

I like the following seasoning mix:

1 tablespoon ancho chili pepper powder

1 tablespoon chili powder

1/4 teaspoon cumin powder

1 teaspoon low sodium salt (I'm trying to cut back on sodium)

1 bay leaf

1 big pinch Chipotle pepper flakes

I like this brand of vegetable protein. (nobody paid me to say that)

In your favorite chili pot pour the olive oil and add the onions and chile peppers. Saute until soft, but not browned. Add the garlic and stir for a minute.

This is my favorite chili pot, it's cast iron

Add the soy crumbles and heat through. Add the tomatoes and beans and bring to a simmer. Now comes the fun part - seasoning. You can make the chili as spicy or mild as you like. The spices I have listed make a medium/mild chili (I'm a whimp when it comes to spicy food)

Simmer all of this with the lid off for a good hour, stirring every now and then.

Corn Bread (makes one 9X9 inch pan or one cast iron skillet full)

1 cup Yellow Corn Meal

1 cup sifted flour (I'm using Eagle Mills Unbleached Ultragrain flour. It bakes and acts like white flour, but has 9 grams of whole grain per serving)

2 tablespoons agave nectar (or 1/4 cup sugar)

3 teaspoons baking powder

1 teaspoon salt

1/4 cup olive oil (MUFA!)

1 cup skim milk

1/4 cup egg substitute (or 1 egg)

1/2 cup pecans, chopped (MUFA!) - optional

Preheat oven to 425 degrees.

Combine cornmeal, flour, sugar (if you are using sugar, if using agave, don't add) baking powder and salt in a bowl. Stir around to lighten. Mix egg, milk, oil and agave together, add all at once to cornmeal mixture. Give it a few swift strokes to combine. Stir in pecans (if using)

Grease a 9X9 pan and pour batter in. OR swirl about 1/2 tablespoon of olive oil in cast iron skillet and place inside oven for 2-3 minutes. Swirl again, pour out any excess and pour batter into pan and place in oven.

Bake for 20-25 minutes or until golden and puffed.

A Cook's Notes: I am struggling with the calorie counts on this. Perhaps because I am sitting on an ice pack for my sciatica. I believe the chili, per cup is about 220 calories. The cornbread for a 3X3 piece is around 125.

Disclosure: I am not a nutritionist or a dietician. I am a cook who is always looking at new ways to prepare healthy food. I read labels for calorie counts and total everything up, dividing by servings. If calorie counting is part of your diet I suggest you do your own calculations and not rely on mine as they are at best, guesstimates. I do believe this relieves me of any diet sabotage or conspiracy theory problems - your thighs are your own!

Just Have To Share Granny

I am sitting here choking on my breakfast and laughing so hard that tears are streaming down my face.

I just have to share this blog and today's post with all of you. But be warned, you will laugh. Happy Weekend!

Granny On The Web

ps. if you leave a comment be sure to tell Granny that The Good Cook sent you.

Breakfast 101 - Simple Cereal Plus A MUFA

I swear that no matter what I eat for breakfast I am always ravenous by noon time. Actually, I'm usually ravenous by 10:30 am but I force myself to wait until a respectable lunch hour. I have always attributed my hunger to having taken a brisk walk with Holly Bear, plus multiple trips up and down the stairs carting laundry baskets, groceries, books, perhaps even a trip to the market (where all sorts of temptations call my name). Normal, everyday activities for most of us.

I have finally discovered the perfect mix of foods that keeps me satisfied up to and beyond the 12:00 high noon mark with the bonus of added energy - no caffeine required.

In the following weeks I'm going to explore more breakfast options just in case any of you are not the creature of habit that I am. And who knows, there could be a world wide shortage of corn flakes so it always pays to have a substitution, right? I mean if it could happen to EGGO waffles, it could happen to anyone....

Right now, my breakfast consists of:

1 cup cereal (corn flakes or rice krispies)

OR 1 serving cream of wheat (made with water)

AND

1 cup lactose free, skim milk

1/2 cup crushed pineapple in juice or 1/2 cup unsweetened applesauce or 2 TBL raisins

1/4 cup raw or toasted, unsalted sunflower seeds (that's the MUFA)

I KNOW! It sounds crazy, doesn't it? But I'm telling you, it works. In fact, I'm hard pressed to eat all of this so I usually save about 1/2 the seeds for midmorning; not because I'm hungry, but because they are the morning MUFA.

What gets you up, energized and satisfied in the morning?

MUFA'S and Rice Stuffed Balsamic Chicken

MUFA is my new mantra.

And what you ask is a MUFA? Well first let me tell you that a MUFA is the remedy to the most dreaded, obscene, frightening thing that can happen to a woman - BELLY FAT.

Who among us hasn't fought the battle of the bulge at some point in our lives? And worse than just the way Belly Fat makes us look and feel, doctors now tell us that it is the most dangerous kind of fat to carry around. Belly Fat increases our odds of contracting heart disease, high cholesterol, high blood pressure and diabetes.

Geez. And I just thought it looked bad.

But wait - science AND food (the very thing that got us into this mess) to the rescue. In the form of MUFA's. Otherwise known as monounsaturated fatty acids, MUFA'S are the good fats found in some oils, olives, nuts and seeds, avocados and dark chocolate (alleluia)

The latest nutritional information suggests that by eliminating bad fats and adding a MUFA (good fat) at every meal, you will flatten your belly and loose weight. To test this theory I am currently following The Flat Belly Diet by Rodale Press. I am just ending the first phase of the diet, which is a four day "cleanse". The next 28 days I will be following the guidelines of the book by eating four 400 calorie meals a day and including a MUFA in each of these meals.

A cook on a diet is not a pretty sight. I love to cook freely, testing my original recipes, shopping for new ingredients and tweaking old menu plans. With that said, I am determined to make every one of these meals healthy, delicious, beautiful and easy to make and I will use all my skills, knowledge and available cookery tricks to accomplish this. My judge and fellow diet traveller is TBHITW. I told you he was the best, he is willing to eat along with me for 28 days. All in the name of my kitchen research and good health (and yes, love).

Care to follow along on this journey?

Rice Stuffed Balsamic Chicken (serves 4) - approximately 400 calories

1 cup brown rice (prepared with 1/2 water and 1/2 low salt vegetable broth - yield 2 cups prepared

4 Tablespoons almonds, toasted and chopped

1 Tablespoon garlic, minced

1 Tablespoon parsley, minced

A few grinds freshly ground black pepper to taste

Prepare rice according to package directions using 1/2 water and 1/2 vegetable broth. When cooked, stir in almonds, garlic, parsley and pepper. Set aside.

2 boneless, skinless chicken breast halves (about 8 ounces each)

1 Tablespoon olive oil

1 cup balsamic vinegar

Cut a pocket deep into each chicken breast and spoon about 1/2 cup rice into each cavity. If needed, skew with a tooth pick to seal.

Preheat oven to 400.

Heat oil in an oven proof saute pan and brown the chicken on the top (smooth side) about 5 minutes or until golden brown. Turn chicken over and place in oven. If you don't have an oven proof saute pan, spray a rimmed cookie sheet with nonstick spray and place chicken raw side down on cookie sheet. Either way, bake for 20-30 minutes or until rice reaches internal temperature of 165 degrees.

While the chicken is cooking, place 1 cup balsamic vinegar in a saucepan and bring to a high simmer. Continue to simmer until vinegar is reduced and reaches the syrup stage. Remove from heat.

When chicken is cooked through, slice each breast in 6 to 8 slices. Distribute among 4 plates and drizzle with balsamic reduction. Divide the remaining rice among 4 plates.

Serve with simple steamed squash, green beans, mushrooms or carrots.

A Cook's Notes: The MUFA in this meal is from the almonds and olive oil. Each serving is about 4 ounces of chicken, 1/2 cup of rice and 1 cup of steamed vegetables. If you want some additional flavor on your vegetables, spritz with fresh lemon juice or orange juice. Steamed carrots sprinkled with a little ginger and a spritz of orange juice is a family favorite. Also notice I did not add any salt to the meal. The balsamic vinegar, while having 0% sodium adds a "salty" flavor really kicking up the chicken.

Tomorrow: Breakfast for a busy Friday.

There's No Wine in This Whine - 400 Calorie Dinner

Now that the holiday (re: eat fest) is finally over and I have performed an exorcism on my cupboards, refrigerator and cookie jar, I am ready to tackle the LESS part of my New Year's resolution.

Part of my less philosophy is less wine drinking. No more empty calories during the week. A treat or two on the weekend, yes.. I mean life goes on, right? And wine IS life... But no more drinking wine with dinner during the week. Sigh. I do love a good glass of vino or two or three.

But Less Is More and empty calories are banished on weekdays so sadly I have to lock up the wine racks, hide the corkscrew and turn my favorite wine goblet upside down.

This evening's dinner is a 400 calorie menu. It is low in fat, high in vitamins, has plenty of those good fats that we do need (MUFA's), and good fiber. It will also take you only about 20 minutes to make.

Bon Appetite!

Broiled Tilapia with steamed citrus green beans and rosemary potatoes. (serves 4)

Four 4 ounce pieces of tilapia

1/2 lemon

Dash of smoked (or sweet) paprika

4 cups green beans, washed and tips removed (1 cup per serving)

1 teaspoon Mrs. Dash Caribbean Citrus (no salt) seasoning

2 cups baby red potatoes (1/2 cup per serving)

2 tablespoons fresh rosemary, minced

1 tablespoon plus 1 teaspoon olive oil

Preheat broiler to high. Position rack about 3 inches from flame.

Lightly spray a broil proof pan with cooking spray. Place tilapia fillets on pan. Squeeze lemon juice over and sprinkle with paprika. Broil until cooked through, about 4 minutes.

Steam green beans over 1 inch of water until crisp tender and bright green. Sprinkle with Mrs. Dash Caribbean Citrus (no salt) seasoning.

Cook red potatoes in boiling, lightly salted water until easily pierced with tip of knife. Drain. Add olive oil to saute pan. Toss potatoes in oil until coated and hot. Remove from heat and toss with rosemary and freshly ground black pepper.

To drink: A big sparkling glass of Sassy Water.

Question for You For The New Year

I have a question for you that I'm hoping you will answer in the hopes that your answers will help make me a better blogger.

I, like most bloggers, love comments from readers. My question has to do with how I respond to these comments.

As commenters, do you:

1. check back to see if the blogger has responded to your comments?

AND

2. how would you prefer those responses to "come at you"

a. in the comment field of the original post (as I currently respond)

OR

b. in a personal email.

I really do value your feedback.

Thanks! I hope you all enjoy the rest of the holiday weekend! Looking forward to a year of great blogging for all of us!

Happy New Year and Less Is More

Happy New Year everyone.

I have never been one to make New Year Resolutions. If something needs fixing, I fix it. No sense waiting around for some number on the calendar.

But this year is different. It's the second decade of a new century. Seems like a good time for change, no?

So without further ado, here is my New Year's Resolution:

In 2010 I will do less.

Less:

Spending, eating, drinking, criticizing, judging, sleeping, cleaning, (oops, how did that get in there, oh bother, I'll just keep it there).

Less worrying, driving, talking, yelling and TV watching.

With all this less, I will have more time to:

Listen, love, laugh, walk, exercise, recycle, garden, do yoga and read.

What will you do less of? And how will that give you more?

I am bloated and full and listless from all the holiday eating and drinking. On top of that I have spent 22 hours in the car in the past 5 days. Blah.

This anti-bloat drink is from Rodale's Flat Belly Diet. I find it refreshing, light, tasty and a natural cleanse for the body.

Sassy Water: (makes one day's worth of fluid intake for one person - 8.5 cups)

8.5 cups of water (2 liters)

1 medium cucumber, peeled and sliced thinly

1 lemon, sliced thinly

12 mint leaves

1 teaspoon ginger, freshly grated

Mix it all up in big pitcher and refrigerate over night to meld flavors. Drink for 4 days, avoiding caffeine, alcohol and carbonated beverages.

A Cook's Notes: The hardest thing in the world for a cook to do is diet. So I'm not going to diet even though the scale mandates it. I will make changes to my eating lifestyle (doesn't that sound better than deprivation through dieting?)

Look for lower calorie, more healthful recipes in the coming year from this Good Cook. To our health!