Healthy Recipes for Fall & Winter
Recommended by Margaret Moses, Registered Dietitian
Bean & Barley Soup
From Cooking Light
1 cup dried borlotti or pinto beans
1 tablespoon olive oil
2 cups finely chopped red onion
1 cup finely chopped fresh flat-leaf parsley
1/2 cup finely chopped celery
1/2 cup finely chopped carrot
1/2 cup chopped fresh basil
9 cups water
2 cups organic vegetable broth
2 bay leaves
1/3 cup uncooked pearl barley
1/2 tsp salt
1/2 teaspoon freshly ground black pepper
1/2 teaspoon hot sauce
2 tablespoons grated fresh Parmesan cheese
Sort and wash beans; place in a large saucepan. Cover with water to 2 inches above beans; bring to a boil. Cook 2 minutes; remove from heat. Cover and let stand 1 hour. Drain beans. Wipe pan dry with a paper towel. Heat oil in a pan over medium-high heat. Add onion, parsley, celery, carrots, and basil; cook 3 minutes, stirring frequently. Add beans, 9 cups of water, vegetable broth, and bay leaves; bring to a boil. Reduce heat, and simmer 1 hour and 15 minutes or until beans are tender. Discard bay leaves. Place 3/4 cup beans and 3/4 cup cooking liquid in a blender; process until smooth. Return pureed bean mixture to pan. Stir in barley, salt, pepper, and hot sauce; bring to a boil. Reduce heat, and simmer 30 minutes or until barley is done. Ladle soup into individual bowls; sprinkle with cheese.
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Pumpkin Black Bean Soup
From All Recipes
3, 15 ounce cans of black beans, rinsed and drained
1 (16 ounce) can diced tomatoes
1/4 cup butter
1 1/4 cups chopped onion
4 cloves garlic, chopped
1 teaspoon salt
1/2 teaspoon ground black pepper
4 cups beef broth
1 (15 ounce) can pumpkin puree
1/2 pound cubed cooked ham
3 tablespoons sherry vinegar
Pour 2 cans of the black beans into a food processor or blender, along with the can of tomatoes. Puree until smooth. Set aside.
Melt butter in a soup pot over medium heat. Add the onion and garlic, and season with salt and pepper. Cook and stir until the onion is softened. Stir in the bean puree, remaining can of beans, beef broth, pumpkin puree, and sherry vinegar. Mix until well blended, then simmer for about 25 minutes, or until thick enough to coat the back of a metal spoon. Stir in the ham, and heat through before serving.
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15-Minute Chicken Chili
From All Recipes
1 tablespoon canola oil or extra virgin olive oil
10 ounces boneless, skinless chicken breast, cut into bite-size pieces
1 1/2 tablespoon chili powder
1 1/2 tablespoon cumin
2, 14.5 ounce cans no-salt-added diced tomatoes
15-ounce can no-salt-added black or red beans
4.5-ounce can minced green chiles
1 cup yellow whole-kernel corn, frozen or canned
Cayenne to taste
In a medium saucepan, saute the chicken in oil over medium high heat for 3 minutes or until white. Stir in chili powder and cumin to coat chicken. Saute 3-4 minutes. Add remaining ingredients; heat through.