Favorite Recipe: Veggie Burgoo

Burgoos are very popular in Kentucky, but there is no real agreement on what ingredients constitute the dish. They are usually spicy and include meat, vegetables, and some type of thickener. Then again, that describes a lot of soups! I use the term burgoo anytime I want to clean out my fridge and make a thick vegetable stew.

Note: I tend to avoid canned food, but when I do use it, I look for brands that use BPA free cans. Here's a list of companies and brands that are BPA free:

http://www.treehugger.com/files/2010/03/7-bpa-free-canned-foods.php

Ingredients:

1 carton chicken stock (Veggie stock can be used to make this dish completely vegetarian.)

1 bell pepper (any color will do)

2-3 zucchini or yellow squash

1 small package of carrots (I use shredded because they cook faster than whole.)

1 lb shredded cabbage (I buy coleslaw mix if I don't have time to chop my own.)

1 large can of diced tomatoes (I like to use canned items from Trader Joe's because they use BPA free cans.)

1 tbsp low sodium soy sauce

1 tsp cumin

1 tbsp olive oil

corn meal to thicken

garlic, salt, and pepper to taste

Other veggies I like to add:

Garbanzo beans, yellow or green onions, corn, and potatoes

1. Chop all veggies. Over medium heat, add oil and saute veggies, adding them in order of cooking time. (Thick, moisture heavy veggies like squash should be added first.)

2. Add canned tomatoes with juice after veggies have started to lightly brown.

3. Add chicken or veggie stock. I usually add the cabbage near the end so it isn't overcooked. If the soup seems thin, add corn meal one tbsp at a time to reach desired thickness.

4. Simmer for 15-20 minutes and serve warm. Cornbread makes a nice accompaniment.

Super Food: Quinoa

Super foods are typically good sources for things like omega three fatty acids or antioxidants, which have been shown to help reduce the risk for health problems, such as heart disease. There is not a universal consensus on what makes a super food, but from a nutritional aspect, quinoa is a great choice for fiber and vitamin E.

I like to use quinoa in place of rice or pasta as a side with many main courses. It's also great as a base for cold summer salads like this one:

http://www.savvyvegetarian.com/vegetarian-recipes/quinoa-salad.php

As the above website notes, quinoa has a high oil content, so make sure you store it in a container with a good seal so it doesn't become rancid.

Here's a blurb from WebMD about the health benefits of quinoa:

Quinoa is now readily available in many supermarkets and is one of the best whole grains you can eat, according to Zied. "It is an ancient grain, easy to make, interesting, high in protein (8 grams in 1 cup cooked), fiber (5 grams per cup) and a naturally good source of iron," she says. Quinoa (pronounced keen-wa) also has plenty of zinc, vitamin E, and selenium to help control your weight and lower your risk for heart disease and diabetes, she says. Quinoa is as easy to prepare as rice and can be eaten alone or mixed with vegetables, nuts, or lean protein for a whole-grain medley. Try to make at least half your daily grain servings whole grains. In addition to quinoa, try barley, oats, buckwheat, whole wheat, wild rice, and millet.

A Very Helpful Nutrition Website

Nutrition Data is an easy to use website that can help you identify which foods make the most sense for your personal health goals. Here is the link:

http://nutritiondata.self.com

You can enter different foods, and it will give you nutritional data and charts so you develop a better understanding of the foods you like to eat. I like to use it when planning a meal, so I can make sure I'm incorporating healthy and filling foods.

Here's an example of quinoa, cooked:

Guacamole

Ingredients:

1 Hass avocado

salt, garlic, and cumin to taste

*You may also want to add diced tomatoes, onion, or chopped cilantro for extra flavor.

1. Use an avocado slicer or a fork to scrape out the inside of 1 avocado.

2. Place in a small bowl.

3. Mash with a fork until creamy. Add garlic, salt, cumin, and cumin to taste.

Favorite Recipe: Simple Sweet Potato, Leek and Sausage Soup

Ingredients:

1 large bunch of leeks

3 large sweet potatoes

1 package of lean chicken sausage

1 carton chicken stock

1 1/2 cups of milk

garlic, salt and pepper to taste

1. Chop leeks and sausage.

2. Saute leeks and sausage in a large soup pot until sausage is browned.

3. Bake sweet potatoes in the microwave (time will vary based on potato size). Remove the skin and place potato in a food processor with 1/2 cup of milk.

4. Pour sweet potato puree over leeks and sausage. Add stock and milk. Simmer over medium heat for 10-15 minutes. Serve hot.

Sauteed Veggies with Turkey Ham Over Whole Wheat Pasta

Ingredients:

2 Zucchini Squash

2 Yellow Squash

1 Bunch Green Onions

2 Large Portobello Caps

1/4 - 1/2 lb Lean Turkey Ham

2 Crushed Garlic Cloves

2 Tbsp Olive Oil

Chop veggies and saute with olive oil and crushed garlic cloves. Dice ham and add to mixture.

Boil whole wheat pasta until al dente, about 8 minutes.

Spoon mixture over cooked pasta and top with goat cheese.

A little cracked pepper adds a nice flavor.

Easiest Dessert You've Never Tried

Banana & Peanut Butter "Ice Cream"

1. Slice 2 bananas into 1/4 inch rounds and place them in the freezer. I usually put them on a metal cake pan because they freeze a little faster than just putting them in a plastic sandwich bag.

2. Place frozen sliced bananas into a food processor.

3. Pulse until bananas have a silky appearance. I always add one tablespoon of peanut butter, but it tastes great on its own!

4. Serve immediately. This does not store well, so a good rule of thumb is two bananas = one large bowl of "ice cream."