Squeaky Gourmet

I love vegetables–there I said it. You cannot go wrong with them in a diet or wellness plan. When I was working for the Department of Defense I would get sailors asking me if they can eat carrots or onions and not gain weight–the whole carb scare of the South beach diet taint was rampant with them. I would always answer honestly–I have never met a person with a weight problem who has said to me ” I would be thin if i could just walk away from those darn vegetables–they get me every time!”  Think about that–who over eats carrots? Who has a bulging waist line because the tomato section of the market has a vice like grip on them every time they walk in? Who do you know who joined Weight Watchers because they just won’t stop snacking on onions at night?

vegetables are good for you–I know we should know this but it is so over looked in todays world.  Most people use them as a steamed or boiled boring side dish or try and choke them down in a salad (OK, disclosure i also love salads–if you are choking on a salad I can NOT relate–but I love you just the same.) Here is a fantastic, delicious  way to prepare some vegetables in such an easy way–and so hardy that is can be the entire meal–if you dare!

Vegetables in a Pot
serves 8
16 ounces low sodium pureed tomatoes
1 large head red cabbage cored and chunked
1 large red onion peeled and chopped
10 baby potatoes left whole
1lb baby carrots
2 slices uncured bacon diced
3 cloves garlic
1 sprig fresh thyme
1 sprig fresh sage
1 handful fresh basil leaves
1 sprig fresh rosemary

Add all ingredients to a crock pot and set on medium heat for the entire day–set this and forget this *snaps fingers*

Serve topped with Greek yogurt and a sprinkle of pine nuts.

Nutrients in 1 Serving

I can always tell when the really cold weather has set in here in Wyoming.  Apart from not really wanting to venture outside very often, I find myself cooking stews and soups every week.  The comfort that I know I have a big pot of healthy, heartwarming stew in the fridge for the week makes lunches and the occasional dinner really easy.  Here’s what I cooked up Saturday.

White Bean and Barley Stew
Serves 4 or more

1 large onion chopped

1 ½  c chopped celery

1 t garlic chopped

1 red sweet pepper chopped

1 T olive oil

1 can no salt diced tomatoes

2 cans great northern beans- rinsed

1 carton 32oz  organic chicken or Veg stock

1/3 c uncooked barley

2 bay leaves

1 t oregano

1 t basil

½ t marjoram

1 t sea salt

1 t pepper

½ t or more red pepper flakes

2 T dry parsley or 1/3 c fresh- chopped

In a large soup pot, add the oil and the onion and garlic and sauté for a few minutes.  Add the rest of the chopped vegs and cook 10 mins on medium.  Now add the rest of the ingredients, stir well, bring to a boil and then reduce the heat to a simmer (low) and cook for an hour.  Serve with hot sauce if you are so inclined.  Yummy.  This could also be done in a slow cooker on low heat all day.

Other good ideas…

Fresh spinach would be great added before serving.

Tomato sauce would work well.

A squirt of lemon before serving would be yummy too.

Enjoy!

–Jamie

I cannot say enough about how awesome salads are to have on hand for your personal path to  greatness um, health and wellness.  Jamie created this beautiful and delicious salad for all our readers to enjoy and devour! YUM!  This salad is super easy to prepare and is filled with nutrients and flavor. (seriously click the image to see how beautiful this salad is! Who wouldn’t want to eat it?)

Barley and Lentil Salad

Serves 3 or 4

½ c chopped scallions

1 c chopped carrots

1 yellow or red pepper chopped

4 ribs celery chopped

1 15 oz can of lentils rinsed

2 ½ c cooked barley

Dressing-

1 t balsamic vinegar

4 t olive oil

1/3 c cider vinegar

1 t spicy brown mustard

1 t sea salt

½ t pepper

2 t Mrs. Dash original flavor

Combine all ingredients and chill for ½ hour.  Serve over a big bed of greens.

A lot of people venturing into a clean eating diet eventually are faced with thoughts of  ”Chicken again!?” We open up the fridge in hopes that there is something far more tantalizing than that darn bird. Well, here is a fast easy solution for you if you have left over cooked chicken that will not be a repeat of the meals prior! This is also an excellent low calorie, healthier choice party dish to share with people!

since Squeaky Gourmet blog is part of the Foodbuzz tastemaker program,  Pace Picante Sauce sent us a few samples to try out with some of the recipes we concoct for our clean eating readers. I was thinking as I pondered what to make–most people have salsa in their fridge–especially clean eaters! What else do we usually have–well I always have cheese, chicken and organic rice in the fridge.  So, I put them together and was super pleased with the recipe inspired by my friend Beth–thanks Beth!

Magnifico Chicken
serves 8

16 ounces canned black beans rinsed well
1 cup cooked rice
1 cup Pace Picante Sauce
8 cooked boneless/skinless chicken thighs shredded
1/2 cup onion chopped
1 large fresh tomato diced
1 tsp cumin
1 tsp chili powder
1/2 tsp paprika ( I prefer smoked for this recipe)

Heat oven to 350 degrees.

Set aside the cheese and combined all the other ingredients together in a large bowl. Mix well making sure to incorporate the spices into the entire dish.

Add to a glass baking pan and cover with cheese and bake for 30 minutes or until the cheese begins to brown.  Serve hot with some corn chips and a side salad.

Simple. Clean. Food. really–this is a super easy and amazing dish!

Other Good Ideas:
–bring to a party to use as an tortilla chip dip
–make extra because this is especially good reheated!

–wrap in a whole wheat tortilla top with avocado
–perfect to add to a crock pot!