SWEET AND SPICY ROASTED CAULIFLOWER

If you’ve been searching for an easy, crispy  side vegetable dish which doubles as a nutritional superstar along with a delicious taste, look no further! Bingo, Sweet and Spicy Roasted Cauliflower defines all of this. It could be served for an snack at a gathering with family or friends as well. Move over spicy wings and make room for this dish!

Sweet and Spicy Roasted Cauliflower

SWEET AND SPICY ROASTED CAULIFLOWER
Author: 
Prep time: 
Cook time: 
Total time: 
Serves: 4 servings
 
Ingredients
  • 4 cups cauliflower florets
  • 2 Tablespoons maple syrup
  • 2 TB olive or melted coconut oil
  • 2 tsp sriracha sauce
  • 2 tsp soy sauce, regular or lite version
  • cumin, pepper and paprika
Instructions
  1. Preheat oven to 400 degrees. Line a large cookie or baking sheet with parchment paper Combine maple syrup, sriacha, olive or coconut oil and soy sauce in a large bowl or a large Ziplock bag. Add a dash or cumin, black pepper and paprika and mix together. Next add the cauliflower florets and mix together until the cauliflower is well coated with this mixture. Place the cauliflower on the baking sheet, leaving some room between the cauliflower in order for it to brown well. Bake for 30 minutes or until cauliflower is tender and browned. Remove from the oven and serve immediately.
Notes
The recipe was calculated using the lite soy sauce with one third less sodium per serving.

Information presented in this food blog is not intended to be used as medical advice. Please consult your personal health care provider for medical and/or nutritional advice.
Nutrition Information
Serving size: ¼ recipe Calories: 115 Fat: 7 grams Saturated fat: 1 gram Trans fat: 0 grams Carbohydrates: 12 grams Sodium: 233 mg Fiber: 2 grams Protein: 2 grams Cholesterol: 0 mg

 

Plan to serve Sweet and Spicy Roasted Cauliflower at your Superbowl party!

Cauliflower is a nutritious vegetable packed with fiber, vitamins C, K, B6 and folate. Cauliflower is all the rage now since it is being used as  lower carbohydrate  alternative to flour in pizza crust, mashed cauliflower vs mashed potatoes and in many other recipes as well.

If you are like me, you may have overindulged over the holiday season. This recipe makes a crisp, spicy side dish or snack that is guilt free. That goes a long way when you are working on achieving those weight loss and health resolutions that you wrote out on January 1.

Sweet and Spicy roasted Cauliflower

Stay warm and cozy on these cool days and spend some quality time in the kitchen making healthier foods that become family traditions for years to come!

 

 

TURKEY VEGETABLE WILD RICE SOUP

With thanksgiving just two days away, holiday hostesses everywhere are busy with details including last minute trips to the grocery store, preparing that favorite cranberry  orange  salad that grandma used to make every year and last minute house cleaning. The day after Thanksgiving it seems that we always have lots of leftover turkey on hand. My husband grows tired of turkey sandwiches in no time at all and says where’s the beef? Turkey vegetable wild rice soup is the perfect solution to the leftover turkey dilemma in my house. Your family will love it on these cool November days. This soup is also a nutritional superstar since it is chock full of antioxidant rich vegetables, healthy spices, broth, leftover turkey and wild rice. Wild rice is harvested in northern Minnesota and is an excellent source of fiber and  magnesium. It is also a very good source of zinc, folate, phosphorus and iron as well. Wild rice is also a gluten free grain so can be enjoyed by people who must  avoid or limit gluten in their diets. Since I am a Minnesota girl at heart, I really enjoy wild rice, especially as a side dish over the holiday season or in soups that I prepare this time of year.

Turkey Vegetable Wild Rice Soup is  very nutritious, filling and perfect for waist watchers. Soup fills you up not out! A study published in the British Journal of Nutrition surveyed 20000 adults and found that on average, the soup eaters weighed less and had smaller waists than those who didn’t consume soup several times in a week. Soup is very satiating so it is a healthy first course for your meals. You will likely eat much less at your meal after you have consumed a bowl of soup. Creamy or cheesy soups are much higher in fat and calorie content however so choosing broth based soups would be more beneficial. Canned soups are also very high in sodium content so make your own with low sodium broths or choose low sodium or sodium reduced versions if you prefer to use canned soups. Be a food detective also by checking your food labels. Avoid broths or soups containing monosodium glutamate which is an excitotoxin.

Serve this soup with a hard roll, fresh fruit and sparkling cranberry juice for a quick and easy meal.

The recipe calls for broth which is the broth from which you roast your turkey in. I add a cup of water in the roaster pan when I roast my turkey so that I will have plenty of broth to make gravy with and save in the refrigerator for soup the next day. If you would like to you can make bone broth from the turkey carcass after you have removed the meat from the bones. Google a recipe for turkey or chicken bone broth for preparation instructions. Bone broth is an excellent source of collagen, which is the protein found in vertebrae animals-in their bones, skin, cartilage, ligaments, tendons and bone marrow. As we age, our own cartilage in our bodies diminishes. Collagen from the turkey or chicken bone broth when consumed as a part of your diet on a regular basis may actually help restore our own cartilage according to Dr. Josh Axe, DC, DMN, CNS. Bone broths also contain minerals such as sulphur. calcium, magnesium and phosphorus that your body easily absorbs. The collagen and minerals in bone broth may be very beneficial for our joint health. Bone broth  may also improve our gut health and is immune supportive according to a research study from the University of Nebraska which discovered that the amino acids produced when preparing chicken stock  helped reduce inflammation in the respiratory system and improved digestion. Of course, we have all heard that consuming chicken soup is good for us when we have a cold or the flu and science supports this. This soup freezes well so you can keep it on hand in your freezer and easily prepare during cold and flu season.

Turkey Vegetable Wild Rice Soup

 

5.0 from 2 reviews
TURKEY VEGETABLE WILD RICE SOUP
Author: 
Recipe type: Soup
 
Ingredients
  • 2 cups diced cooked turkey
  • 2 cups cooked wild rice
  • 1 cup cooked fresh or frozen sliced carrots
  • 1 cup chopped celery
  • 1 cup fresh or frozen broccoli or okra
  • 1 cup fresh sliced mushrooms
  • 1 clove garlic, minced
  • 1 TB coconut or olive oil
  • 32 oz turkey or chicken broth or you may use chicken or turkey bone broth
  • ½ tsp ground black pepper
  • ½ tsp garlic powder
  • ½ tsp onion powder
  • ¼ chopped green onions or fresh chives
  • ½ tsp cumin
  • ½ tsp turmeric
Instructions
  1. Melt the coconut or olive oil in a medium sized frying pan. Add chopped celery, green onions or chives and mushrooms. Saute until the vegetables are tender. Place these ingredients in a large pot or dutch oven on your stove. Add the remaining ingredients and stir well with a large spoon. cook on your stove until the soup boils and then simmer for at least one hour until all of the vegetables are tender. Serve immediately. You may also prepare this soup in a large crock pot. Place all of the ingredients in your crock pot and cook on the medium setting for three hours.
Notes
Information in this food blog is not intended to be taken as medical advice. Always consult with your personal health care practitioner for medical and/or nutritional advice.

Recipes and blog content are subject to copy right laws.
Nutrition Information
Serving size: 1/ 12 of recipe Calories: 101 Fat: 2 grams Saturated fat: 1 gram Unsaturated fat: 1 gram Trans fat: 0 grams Carbohydrates: 10 grams Sodium: 409 mg Fiber: 2 grams Protein: 11 grams Cholesterol: 13 mg

 

Turkey Vegetable Wild Rice soup

Have a wonderful Thanksgiving. Take time to count your blessings!

GARDEN FRESH CHILI

It’s late October already. Most of our beautiful fall leaves have fallen to the ground but there are still a few golden and red trees shimmering in the sunlight today in our neighborhood. With a chill in the air, I decided it was a great day to cook up some chili using some of my frozen cherry tomatoes and chives from the garden that we tended over the summer. This chili can be easily prepared in your crock pot before you dash off to work in the morning or outside to rake your last leaves of the season.

Garden Fresh Chili

My husband and I are moving towards consuming more grass fed meat in our diet so the recipe calls for grass fed ground beef. I purchased the family three pack of grass fed ground beef at Aldi’s recently and it came out to four dollars a pound. Of course, you can use regular ground beef or ground turkey if you would like to. Grass fed beef mainly comes from cattle that are fed only grass and other foraged foods throughout their lives. On October 15, 2007, the USDA established a standard definition for the “grass fed” claim that requires continuous access to pasture and prevents animals from being fed grains or grain based products. Conventional beef cattle usually consume a diet that includes grains such as corn. Grass fed beef has the following benefits: lower in total fat, more heart healthy omega 3 fatty acids and higher levels of CLA (conjugated linoleic acid) a type of fat that can help reduce heart disease and cancer and grass fed beef  is higher in precursors for Vitamin C and E. Raising grass fed cattle is also environmentally friendly since it can hep decrease greenhouse gas emissions. I like the taste of grass fed beef better also.

 

Garden Fresh Chili served with Sparkling Cranberry Spritzer

GARDEN FRESH CHILI
Author: 
Recipe type: Main Meal, Soup
Prep time: 
Cook time: 
Total time: 
Serves: 12 servings
 
Ingredients
  • 1 pound (16 oz) grass fed ground beef
  • 2 cups raw, halved cherry tomatoes
  • 1 cup Fruit Raspberry Salsa (may use another brand or flavor of salsa if desired)
  • 1 14.5 oz can of Dell Monte Stewed tomatoes with basil, garlic and oregano
  • 1 15.5 oz can of drained and rinsed kidney beans
  • 1 15.5 oz can drained and rinsed black beans
  • ½ cup finely chopped fresh chives or onion
  • 1 clove garlic minced
  • 2 cups water
  • ½ tsp turmeric
  • 1 tsp cumin
  • ½ tsp each garlic and onion powder
  • 1 tsp chili powder
Instructions
  1. Brown ground beef in a frying pan and drain off fat. Place ground beef in a large cooking pot or crock pot and add the other ingredients. Draining and rinsing the canned beans will reduce the sodium content. You could also purchase low sodium beans or pre-cook your own dried beans if sodium content is a concern.If preparing the chili on your stove top, bring to a boil and lower the heat, simmering for at least 30 minutes . If preparing in the crock pot, cook on the low setting for 3-4 hours. You can also cook on high heat and it will be done in approximately 2 hours.
Notes
Information presented in this food blog is not intended to provide medical advice. Please contact your personal health care provider for nutritional or medical advice.

1/12 recipe = 1 carbohydrate choice
Nutrition Information
Serving size: 1/12 recipe Calories: 172 Fat: 6 grams Saturated fat: 1 gram Trans fat: 0 grams Carbohydrates: 19 grams Sodium: 187 mg Fiber: 4 grams Protein: 11 grams Cholesterol: 23 mg

 

When shopping for my chili ingredients, I came across  Del Monte stewed  tomatoes with basil, oregano and garlic. They have sea salt added and are non-GMO so I used these in my recipe.

Chili is not only tasty on a cool day but super nutritious also. It is a great source of vitamin C  and potassium(from the tomatoes), Vitamins K and A (from the chives) fiber, iron, (from the beans and beef) Vitamin B12, B6, selenium, zinc, phosphorus (from the beef) as well as magnesium (from the beef and beans). Serve it along side a fresh fruit salad, whole grain (or gluten free) crackers and some sparkling water or cranberry juice and you have an easy and nutritious meal for your family.

We traveled through several small cities along the Mississippi River on a recent fall trip. We did spend the evening at the New Albin Inn in New Albin, Iowa and explored this quaint small town the next morning. We purchased several local items at the new Albin Meat Market. It reminded me of an old general store. I purchased this Spirit Valley Raspberry  Fruit Salsa which I used in this chili recipe. They had a small wine section also and we bought a bottle of Cranberry Crush wine since it won the first prize at the Iowa state Fair in the wine division. The wine is made by the Winneshiek winery in Decorah, Iowa. It was a very sweet tasting wine that we both enjoyed. I mixed it with some cherry flavored mineral water to make a spritzer and it was very good. My husband snapped a picture of the old narrow lighted bridge below which is built over the Mississippi river in Lancing, Iowa.

Easy to Prepare Garden Fresh Chili

I have included some pictures from our annual fall leaf tour. We traveled over to the river road along the Mississippi River and the colors were gorgeous!

Mississippi River View in La Crosse, Wisconsin
Marina in La Crosse, Wisconsin

 

Awesome Autumn View

 

 

Gorgeous View of Mississippi River and Wisconsin from Iowa State Park

 

Mississippi River View, Pikes Peak State Park, Mc Gregor, Iowa

 

CHICKEN NOODLE STIR FRY VEGETABLE SOUP

Chicken noodle soup with vegetables prepared in my cozy kitchen from scratch is one of my husbands and my favorite comfort foods on a cold winter day. I live in Minnesnowta, actually Minnesota and we get plenty of the white stuff and cold during the long winter months here. Some Minnesotans enjoy outdoor sports in the winter such as snowboarding, snowmobiling, ice fishing and ice skating.  Other Minnesota snowbirds, mainly retired folks go down south for the winter and return once again when most of the snow has melted and it is warmer again just in time to see the spring tulips bloom! I am more of an indoor person in the cold weather so I enjoy indoor activities such as cooking, reading and sitting by the fireplace with a cup of hot tea or cocoa during the winter. We did have a heat wave hit over the weekend and it got up into the high thirties so we took our dog out on a walk on one of the many trails by the frozen lake here in our hometown. The ice and snow had finally melted in our driveway and on the side walks so we enjoyed a scenic walk by the lake on this cool, crisp sunny day.  Unfortunately, we had a blizzard with ten inches of snow and high winds yesterday so our sidewalks and driveway are now ice and snow covered again. We do have four seasons to enjoy here in Minnesota so that is nice. I just wish that the winter season didn’t last 5-6 months!

 

Well I am sure your momma made you chicken noodle soup from scratch when you were a kid. She also fed it to me when I had a cold and told me that it was good for me and would help me recover from my cold sooner. This of course and she rubbed Vicks on my chest at night. It sure seemed to help! Turns out that momma was right! Scientific research has proven that it is indeed helpful when you have cold. First, it helps to keep you hydrated since you need eight cups of fluid a day or more for hydration purposes especially when you are ill. Secondly, the steam from the soup helps relieve that congested nose and sore throat.The substances in chicken soup may also reduce the inflammation that occurs when you have a cold. Hot chicken soup seasoned with hot pungent spices such as pepper, chilli pepper, garlic, turmeric and curry powder is a potent mucous stimulant that helps thin out mucous in the mouth, throat and lungs. While chicken soup is not a cure for the common cold, it definitely hastens the healing process!

I love vegetables and I have to admit that broccoli is my favorite veggie with spinach coming in closely in second place since I love spinach salads. Move over lettuce! Stir fry veggies with pea pods are another favorite so that is why I included them in this soup. I never put peas in my tuna casserole; nope I use stir fried vegetables. A compound in broccoli called glucosinolate, produces a metabolite called sulforaphane that is responsible for most of broccoli’s health promoting properties. Sulforaphane has antimicrobial properties, can possibly prevent diabetes from occuring in the body and also kills cancer stem cells. It can also significantly improve blood pressure and kidney function. Broccoli is a great source of dietary fiber and vitamins A and c. Peapods are very good sources of dietary fiber as well as vitamins A, C and folic acid.They also provide powerful antioxidants and enzymes which have cancer fighting properties as well. The recipe also calls for onions and garlic. These foods belong to the allium family of vegetables which are known to have beneficial effects on the cardiovascular and immune systems as well as powerful anti-cancer effects and may also play a role in prevention of diabetes. After completing some research on the allium vegetables recently, I learned that it is best to finely mince or crush fresh garlic and then let it sit awhile before you add it to your recipe. The crushing or mincing of the garlic allows the alliinase enzymes in the food a chance to get working to produce those health promoting effects. Changing the temperature or pH of the garlic by putting it in the recipe right away without letting it sit it for awhile can reduce these healthful properties.  Adding it to your recipe at the end of your cooking time increases the health benefits since long cooking times can reduce the benefits. Mushrooms are also a favorite fungi vegetable of mine and they have many healthful benefits including anti-cancer, anti-inflammatory and strong immune-supporting properties. From a culinary aspect mushrooms, onions and garlic add unique flavors and textures to recipes.

Chicken Noodle Stir Fry Vegetable soup

 

Dinner is served!

Dinner with a view!

Welcome to the lake!
This is the day that the Lord has made; let us rejoice & be glad in it. Psalm 118:24
View from my vintage  kitchen and dining area.

 

CHICKEN NOODLE STIR FRY VEGETABLES SOUP
Recipe type: Soup
Prep time: 
Cook time: 
Total time: 
Serves: 8 servings
 
Ingredients
  • 32 oz skinless chicken breast, baked and chopped into chunk size bites
  • 40 oz fresh chicken broth from chicken or brand of 50% reduced sodium and no MSG added chicken broth, such as Swansons
  • 2 cups water
  • 16 oz stir fry vegetables
  • 1 medium chopped purple or white onion
  • 2 cups uncooked egg noodles
  • 3 cloves garlic, minced
  • 1 cup fresh sliced mushrooms or dehydrated mushrooms
  • ¾ tsp each garlic and onion powder
  • ½ tsp cumin
  • ¼ tsp turmeric
  • ½ tsp ground sea salt (optional)
  • ¼ tsp pepper
Instructions
  1. Place chicken breasts in a roasting pan, season with a dash or cumin, sea salt and pepper. Add enough water to just cover chicken breasts. Cover and bake at 350 degrees for an hour. Remove from oven and let the chicken cool off. Once it is cool, cut it up into bite size chunks for the soup. Save the broth from the chicken to use for the soup. Skim off any fat or refrigerate broth overnight and skim the hardened fat from the broth after the broth has congealed.
  2. Place all of the ingredients in the crockpot, stirring well. Place the crockpot on the high setting and crock for 4 hours. If desired, you may preheat the frozen stir fry vegetables in your microwave or steam them. This will reduce your cooking time and you may then place your crockpot on the medium or low setting and crock until soup is hot and all of the vegetables are tender. If desired, you may use fresh vegetables such as broccoli, peapods, water chestnuts and green beans in place of the frozen vegetables.
  3. Serve a bowl of this hot soup with a green salad, fresh fruit tray and crusty garlic bread.
Notes
if you omit the sea salt from the recipe, the sodium content is 270 mg per serving. If you use all fresh chicken broth from your chicken and omit the canned or packaged reduced sodium broth, the sodium content is approximately 65 mg per serving.add additional spices to flavor if desired to replace the salt.

GLUTEN FREE DIETS; You may wish to substitute 1½ cups uncooked quinoa or the same amount of Minute brown rice or cooked brown rice in place of egg
noodles in this recipe. Cook on the high setting of your crockpot for 3-4 hours or until grains are a tender consistency.

Information in this food blog is not meant to provide medical advice of any kind. For medical advice, contact your personal physician or your personal health care provider.
Nutrition Information
Serving size: ⅛ recipe Calories: 133 Fat: 2 grams Saturated fat: 0.5 mg Trans fat: 0 grams Carbohydrates: 9 grams Sodium: 395 mg Protein: 16 grams Cholesterol: 44 mg