Ingredients

• 1 lb shelled walnuts
• 1 cup pomegranate molasses (sour)
• ½ tsp turmeric
• salt
• ½ tsp cinnamon
• ¾ golpar (persian hogweed) or ground dried rose petals
• 3 ½-4 lbs skinless boneless chicken pieces
• ground black pepper

Instructions

1. Place walnuts in a food processor and grind to a paste. Transfer the paste to a medium bowl and cover with 3 cups cold water. Stir well to combine and set aside.
2. Place the pomegranate molasses, turmeric and 2 tsp salt in a large pot or dutch oven over medium heat and stir to combine. Keep a very close eye on it. As soon as the pomegranate molasses starts to bubble (this will happen quickly, you dont want to burn and turn bitter) and comes to a simmer, add the walnut-water mixture. Stir, bring to a gentle boil and keep at a rapid simmer for 5 minutes, until all the ingredients have combined.
3. Reduce heat to low and gently simmer to sauce for 2-3 hours. Add about ¼ cup cold water every 40 minutes or so. You will know its time to add more water as the sauce thickens and the walnut oil rises to the top. Skim off any oils and stir once in a while making sure nothing is sticking to the bottom of the pot. The color of the sauce will start turning from a pale beige to a rich, chocolate brown throughout the process.
4. While the sauce simmers prepare the chicken. Cut the chicken thighs in hale and the breasts into 4 pieces. Season really well w salt and pepper. Set aside.
5. Once the sauce is ready add the cinnamon and golpar or rose petals and pepper to taste. Taste and make adjustments. Maybe a little more pomegranate juice? Hold off on adding more salt bc the chicken will be seasoned w salt. Add the chicken to the sauce, bring the heat up to medium and bring to a gentle boil.
6. Reduce the heat to medium-low and simmer, uncovered, sitrring occasionally, for 45 minutes to 1 hours, until the chicken is cooked through and all the flavors have shared their lifelong secrets.
7. As the stew simmers, taste for additional salt, pepper and pomegranate molasses. The chicken will release a fair amount of juice, thinning out the sauce, but it will thicken if it sits off the heat for a little bit before serving. Alternatively, you can remove the chicken and reduce the sauce to teh desired consistency.

Ingredients

• 2 pounds (6 to 8 pieces) skinless, boneless chicken breast halves and thighs
• Salt and freshly ground black pepper
• 1 mandarin orange
• 2 tablespoons olive oil
• 4 cups shelled walnuts (about 1 pound)
• 1 medium onion, finely diced
• 2 cups pomegranate molasses, or as needed
• ½ cup grated butternut squash
• ¼ teaspoon cinnamon
• ¼ teaspoon saffron, dissolved in 2 tablespoons hot water
• 1 to 2 cups chicken broth or water
• 2 tablespoons sugar, or to taste
• Persian steamed white rice, for serving.

Instructions

My way: Toast walnuts in the bottom on the dutch oven. Set aside. Put walnuts in blender and add broth to puree. In the same Dutch oven, heat oil, brown chicken and set aside. In same dutch over, saute onions for 8-10 min. add walnuts and broth, simmer.

Preheat the oven to 350. Lightly season chicken with salt and pepper, and sauté in olive oil until lightly golden. Remove from heat and set aside.
Spread walnuts on a baking sheet, and bake until toasted, about 5 minutes. Once cool to the touch, rub walnut pieces between your palms to shed excess skin. Pulse in a food processor until finely chopped but not pasty. Transfer to a Dutch oven, and add onion and 2 cups water. Place over medium-low heat and simmer, partly covered, stirring it occasionally, for 20 minutes. Add 2 cups pomegranate molasses, sautéed chicken, squash, cinnamon, saffron mixture and 1 cup chicken broth or water.
Adjust flavor with sugar, salt and pomegranate molasses, so it is tangy but also a bit sweet. Simmer gently, covered, until the sauce is a dark walnut color with a layer of oil on the surface, 35 to 40 minutes. If the pan looks dry, add additional broth or water as needed. Adjust flavors again, and stir so the walnut oil is well mixed.
Bring the mixture to another gentle boil with the lid ajar, then continue to simmer on low heat until the sauce has thickened and the chicken is cooked through, 10 to 20 minutes. Make a final taste test, and adjust flavors to your liking.
To serve, stir so that the walnut oil is evenly absorbed. Serve hot with Persian steamed white rice.

Ingredients

• 1 tbsp. olive oil
• 1 onion, chopped
• 1 red bell pepper, chopped
• 2 carrots, peeled and finely chopped
• 3 cloves garlic, minced
• 1 jalapeño, finely chopped
• 1 tbsp. tomato paste
• 1 (15.5-oz) can pinto beans, drained and rinsed
• 1 (15.5-oz) can black beans, drained and rinsed
• 1 (15.5-oz) can kidney beans, drained and rinsed
• 1 (28-oz.) can fire roasted tomatoes
• 3 c. vegetable broth
• 2 tbsp. chili powder
• 1 tbsp. cumin
• 2 tsp. oregano
• kosher salt
• Freshly ground black pepper
• Shredded cheddar, for serving
• Sour cream, for serving
• Cilantro, for serving

Instructions

1. In a large pot over medium heat, heat olive oil then add onion, bell pepper, and carrots.
2. Sauté until soft about 5 minutes.
3. Add garlic and jalapeño and cook until fragrant, 1 minute.
4. Add tomato paste and stir to coat vegetables.
5. Add tomatoes, beans, broth, and seasonings.
6. Season with salt and pepper to taste.
7. Bring to a boil then reduce heat and let simmer, 30 minutes.
8. Serve with cheese, sour cream, and cilantro.

Ingredients

• 1 tablespoon vegetable oil
• 1 onion, medium dice
• 1 carrot, medium dice
• 2 garlic cloves, minced
• Kosher salt
• Freshly ground black pepper
• 1 bell pepper, medium dice
• 1 zucchini, medium dice
• 2 teaspoons ground cumin
• 2 tablespoons plus 1 teaspoon chili powder
• 2 (15-ounce) cans light kidney, dark kidney, or black beans, drained and rinsed
• 1 ½ cups water
• 1 (28-ounce) can chopped tomatoes
• Chopped cilantro, for garnish (optional)
• Quartered lime pieces, for garnish (optional)
• Shredded cheddar cheese or crumbled queso fresco, for garnish (optional)
• Sour cream, for garnish (optional)

Instructions

1. Heat the oil in a large heavy-bottomed pot with a tight-fitting lid or a Dutch oven over medium heat until shimmering.
2. Add the onions, carrots, and garlic and season with salt and pepper.
3. Cook, stirring occasionally, until the onions have softened, about 5 minutes.
4. Add the bell pepper and zucchini to the pot and season with salt and pepper.
5. Add the cumin and chili powder and stir to incorporate.
6. Cook, stirring occasionally, until the carrots are knife tender, about 8 to 10 minutes.
7. Add the beans, water, and tomatoes with their juices and stir to combine.
8. Increase the heat to high and bring to a boil.
9. Reduce the heat to low and gently simmer until the vegetables are soft and the flavors have melded, about 15 minutes.
10. Taste and season with additional salt and pepper, if necessary.
11. Serve and garnish as desired.

Ingredients

• 2 tablespoons vegetable oil
• 1 medium red bell pepper, medium dice
• 1 medium yellow onion, medium dice
• 2 medium garlic cloves, coarsely chopped
• 1 pound ground turkey
• 3 tablespoons chili powder
• 2 teaspoons kosher salt, plus more as needed
• ½ teaspoon dried oregano
• ½ teaspoon ground cumin
• 1/8 teaspoon cayenne pepper
• 1/8 teaspoon ground cinnamon
• 1 (28-ounce) can diced tomatoes
• 1 cup low-sodium chicken broth or stock
• 2 (14-ounce) cans cannellini beans, drained and rinsed
• 1 bay leaf

Instructions

1. First, sauté ground turkey with red bell pepper, onion, and garlic.
2. Add chili powder, cayenne, ground cumin, and a bit of cinnamon to provide depth and heat.
3. Then stir in canned diced tomatoes and canned white beans and leave to simmer until the flavors mingle.
4. Simmer for about an hour.
5. Serve with shredded cheddar cheese and sour cream.

Ingredients

• 6 tbsp Greek EVOO
• 2 red onions, finely chopped (2 cups)
• 2 garlic cloves, smashed
• 1 lb swiss chard
• 1 cup coarsely chopped fresh mint leaves
• 1 cup coarsely chopped fresh chervil
• 6 cups (or more) water or low sodium chicken broth
• 1 cup polenta
• sea salt and black pepper
• crumbled goats milk cheese or greek feta cheese

Instructions

1. In a large, wide soup pot, heat 3 tbsp of olive oil over medium heat. Add onions and garlic. Cook until soft,
2. Add chard and half the herbs to the mix and stir until wilted. Add 4 cups of the water or broth and bring to a boil, and in a slow, steady stream add the cornmeal, stirring continuously with a wooden spoon. Season to taste with salt and pepper.
3. Add the remaining 2 cups of water or broth and simmer the soup until thick and creamy, about 30 minutes total. About 5 minutes before removing from heat, add the remaining herbs and, if necessary, more water or broth to maintain soups creamy, liquid consistency.
4. Drizzle in remaining 3 tbsp of olive oil just before serving. Garnish with cheese.

Ingredients

• 1 tablespoon coconut oil
• 2 teaspoons ground cumin
• 1 teaspoon ground coriander
• ¼ teaspoon cayenne pepper
• 2 medium yellow onions, diced
• ½ teaspoon fine sea salt
• 5 garlic cloves, minced
• 1 heaping teaspoon peeled, minced, fresh ginger
• 1 pound/500g sweet potatoes (about 2 large), scrubbed and chopped
• 3 cups/ 750ml vegetable broth or water
• 1 14-oz can full-fat coconut milk
• 3 cups cooked black beans, drained and rinsed
• 2 to 3 tablespoons freshly squeezed lime juice
• 2 handfuls of fresh cilantro leaves and tender stems, chopped
• cold pressed olive oil, for serving

Instructions

1. In a large stockpot, melt coconut oil over medium heat. Add the cumin, coriander,and cayenne and cook, stirring constantly, until fragrant, about 2 minutes. Add the onions and salt, and stir to coat. Cook, stirring occasionally, until the onions have softened, 5 to 7 minutes.
2. Add the garlic and ginger and cook for 2 minutes; if the pot becomes dry at any point, add a little water or broth. Add the sweet potatoes, broth, and coconut milk.
3. Cover the pot and bring soup to a boil, then reduce the heat to low and simmer until the potatoes are tender, 10 to 15 minutes. add half the black beans and simmer until they have warmed through.
4. Transfer about half the soup into a blender and puree until completely smooth. Add the lime juice. Pour the blended soup back into the pot and add the remaining whole black beans. Season with salt. Serve hot, garnished with plenty of chopped cilantro and a drizzle of cold-pressed olive oil.

Ingredients

• ½ cup dried peeled fava beans
• ½ cup dried cranberry beans
• 1/3 cup dried chickpeas
• 7 tablespoons extra virgin olive oil
• 1 medium yellow or white onion, chopped (about 1 cup)
• 2 medium carrots, peeled and chopped (about 2/3 cup)
• 2 medium celery stalks, chopped (about ½ cup)
• 2 teaspoons minced garlic
• 1 (28-ounce) can of crushed tomatoes ( about 3 ½ cups)
• 3 medium yellow potatoes, peeled and diced (about 1 ½ cups)
• 1 ½ cups chopped fennel
• ¼ cup loosely packed fresh Italian flat-leaf parsley leaves, chopped
• 2 tablespoons chopped fresh basil leaves
• 2/3 cup of Sardinian fregula, isreal couscous, or acini si pepe pasta
• ½ teaspoon salt
• ½ teaspoon freshly ground black pepper
• ¼ cup finely grated pecorino Romano (about 2 ounces)

Instructions

1. Soak fava beans, cranberry beans, and chickpeas in a large bowl of water for at least 8 hours or up to 16 hours (that is, overnight). Drain in a colander set in the sink, Rinse well.
2. Warm 3 tablespoons of the olive oil in a large soup pot or Dutch oven set over medium-heat, Add the onion, carrots, and celery; cook, stirring often, until soft but not browned, about 5 minutes. Add the garlic and cook until fragrant, about 20 seconds.
3. Stir in the tomatoes, potatoes, fennel, parsley,and basil, as well as the drained beans and chickpeas. Add enough water (6 to 8 cups) so that everything is submerged by 1 inch.
4. Raise the heat to high and bring to a full boil. Reduce the heat to low and simmer slowly, uncovered, until beans are tender, adding more water as necessary if mixture gets too thick, about 1 ½ hours.
5. Stir in the pasta, salt, and pepper, Add up to 2 cups of water if the soup seems too dry. Continue simmering, uncovered, until pasta is tender, about 10 minutes.
6. Pour 1 tablespoon of olive oil into each of four serving bowls. Divide the soup among them and top each with 1 tablespoon grated cheese.
7. TIP: You can vary the beans in the minestrone: pinto beans make a very good substitute for the cranberry beans; great northern beans or cannellini beans, for the favas.
8. TIP: Use the stalks and fronds that come off the fennel bulb for the most intense flavor. No feathery fronds on the bulb? Add a teaspoon of fennel seeds to the aromatic vegetables you saute to begin the dish.
9. TIP: Add other fresh vegetables from garden or market, such as zucchini, cabbage, green beans, and cauliflower or broccoli florets.
10. TIP: Want a stronger tomato taste? Stir in 2 tablespoons of tomato paste.

Ingredients

• 2 cups dried black-eyed peas
• ½ cup extra virgin olive oil
• 1 large yellow or white onion, diced (about 1 ½ cups)
• 1 medium fennel bulb, trimmed, halved and sliced into thin strips
• 2 teaspoons minced garlic
• 3 large carrots, peeled and chopped (about 1 cup)
• 1 large red globe, beefsteak or heirloom tomato, diced (about ¾ cup)
• 2 tablespoons tomato paste
• 2 bay leaves
• 1 teaspoon salt
• 4 large kale leaves, slivered
• ½ cup chopped fresh dill

Instructions

1. Spread the black-eyed peas on a large baking sheet and pick over to remove any damaged peas or debris. Put the peas in a large pot, add enough cool tap water to submerge by 2 inches, and bring to a boil over high heat. Boil for 1 minute. Set aside off heat and soak for 1 hour. Drain in a colander and set in a sink.
2. Warm ¼ cup oil in a large pot or Dutch oven set over a medium heat. Add the onion and fennel; cook, stirring often, until soft, about 8 minutes. Add the garlic and cook until fragrant, about 20 seconds. Stir in black eyed peas, carrots, tomato, tomato paste, bay leaves, and salt until the tomato paste dissolves. Add enough water to cover the vegetables. Raise the heat to medium-high and bring to a boil.
3. Cover, reduce the heat to low, and simmer slowly until the black-eyed peas are tender (not rocklike but not mush), about 50 minutes.
4. Stir in the kale leaves and dill, Cover and cook until kale is tender, 5 to 10 minutes. Discard the bay leaves. Ladle into 4 bowls. Drizzle 1 tablespoon olive oil on top of each helping.
5. TIP: For a quicker meal, substitute 4 cups frozen black-eyed peas, thawed, or 4 cups drained and rinsed canned black-eyed peas-and skip step 1. Simmer in the stew in step 3 for only 25 minutes to blend flavors and cook fennel. Complete step 4 as directed.
6. TIP: When working with high-acid foods like tomatoes or vinegar, always cook in nonreactive cookware, such as stainless steel, anondized aluminum, or enameled cast-iron pans, pots, and skillets.

Ingredients

• 1 LG onion
• 2 cloves of garlic
• 1 tbl. olive oil
• 3 cans (14 oz) Beef broth
• 1 can (15 oz) stewed tomatoes
• ½ to ¾ cup taco sauce
• 1 tsp basil
• 1 PCK (7 oz) tortellini
• 1 Green pepper, diced
• parm cheese

Instructions

Cook onion and garlic in olive oil.
Add broth, tomatoes, taco sauce and basil.
Bring to boil.
Stir in tortellini, simmer for 15 minutes.
Stir in green pepper.
Simmer for 3-4 minutes.
Sprinkle with cheese.

Ingredients

• 3 large cans whole stewed tomatoes
• 2 cans Thai Kitchen Coconut Milk
• Red curry paste (It takes almost the whole jar to make it spicy)
• 1 large bag carrots (skin and cut on an angle into slices ¼ inch)
• 1 can navy beans
• 1 can red kidney beans
• 1 large sweet onion ( sliced top to bottom wedges)
• 1 bag baby spinach
• 1 can of beets (sliced)
• 1 Pink Lady apple (finely chopped-leave only the skin on)
• Extra virgin olive oil

Instructions

In a large saucepan cook carrots ( reserve ½ cup carrot water when strained)
Strain and set aside.
Using the same saucepan saute onions in enough oil to cover the bottom of the pan.
Add red curry past to the oil and onions, allowing paste to dissolve into oil.
Next add 3 large cans of whole stewed tomatoes and juice, breaking them up as you put them in.
Add carrot water reserved earlier.
Then add pre-cooked carrots and both cans of beans.
Allow to cook for about 10 minutes.
Add 2 cans coconut milk one at a time, stirring constantly to fully integrate into tomato base
Add beets, and baby spinach.
Allow spinach to wilt and finish the soup off with the apples at the last minute (so they stay crunchy)
Serve and enjoy!
Makes quite a large batch.

Ingredients

• 1-28 oz. can diced tomatoes
• 1-15 oz. can diced tomatoes with green chilies
• 4 cups vegetable broth
• 1-15 oz. can black beans rinsed and drained
• 1-15 oz. can canellini (white kidney beans) rinsed and drained
• 1-15 oz. can red kidney beans rinsed and drained
• 1 cup celery chopped
• 1 green pepper seeded and chopped
• 1 jalapeño seeded and chopped
• 2 tbsp. Chili powder
• 2 tsp. Cumin
• 1 tsp. Coriander ( I did not put in as I had none but will try next time)
• 1-2 tsp hot sauce( optional to taste)
• Salt and pepper to tast
•  
•  

Instructions

Combine all ingredients in crockpot and cook on high 3-4 hrs. Or low 6-8 hrs.
You can also add ½ cup couscous @ 10 min. before chili is done and cook till tender. We put it over rice. Top with shredded cheese, cilantro and avocado if desired.

Ingredients

• White Rice
• Black Beans
• Sauteed shredded collard greens or kale
• Mojo sauce ( 1 tbsp olive oil, 1 tsp lime juice and 1 clove minced garlic)
• Crumbled queso fresco
• Mango
• cilantro

Instructions

Start with rice, beans, greens or kale. Then pour over a little Mojo sauce.
Top with cheese, diced mango and chopped cilantro.

Ingredients

• 1 cauliflower (2 pounds or ca. 1 kg)*
• 3 tablespoons unsalted butter
• 1 cup chopped onions
• 1/3 pound (ca. 150 grams) ground lamb, beef or poultry*
• 3 sprigs thyme**
• 3 sprigs marjoram**
• 1.5 cups meat/chicken stock or water
• Salt and freshly ground pepper
• Flat-leaf parsley

*I don’t really measure these ingredients. I just use whatever I have – any cauliflower and the standard-sized package of ground meat. The recipe is not very fussy.

**I use dried herbs if I don’t have fresh, which is often. Especially in the winter.

Instructions

1. Remove the stalk and leaves from the cauliflower. Blanch it in boiling salted water just a few minutes. Refresh with cold water and set aside.***
2. Heat the butter in a heavy pan and cook the onions until they begin to brown around the edges.
3. Add the meat and cook, stirring until it browns.
4. Divide the cauliflower into florets and stir into the pan.
5. Add herbs, meat/chicken stock or water, salt and pepper; cover and cook gently for 30 or 40 minutes, until the cauliflower is tender.
6. Five minutes before the cooking is finished, stir in a handful of parsley.
7. During cooking check for liquid and add some if necessary. Adjust seasoning, take out the herb sprigs and serve hot.

I like to serve it with basmati rice and maybe a little Sweet Thai Chili Sauce to spice it up.

***I almost never blanch the cauliflower. I break it into florets and add it to the pot after I finish browning the onions and meat. I don’t like the cauliflower to get too mushy.

Ingredients

• 4 cups broccoli cuts fresh or 16 ounces frozen broccoli cuts or 2 (10-oz.) packages frozen broccoli cuts
• 3 cups chicken broth
• 2 medium onions – chopped
• 1 teaspoon thyme
• 1 bay leaf
• 2 small garlic cloves
• 4 tablespoons butter or margarine
• 2 tablespoons King Arthur Unbleached All-Purpose Flour
• ½ teaspoon salt
• 1 dash pepper
• 2 cups milk – half and half, or evaporated milk

Instructions

Combine chicken broth, onions, broccoli, thyme, bay leaf and garlic cloves.

Bring to a boil. Simmer, partially covered, for 10 minutes. In a small saucepan, melt butter. Stir in flour, salt and pepper. Add milk gradually, stirring constantly until all milk is added; mixture will be lumpy at first, but will smooth out as you keep stirring. Cook, stirring occasionally, till mixture bubbles and thickens.

Remove and discard bay leaf from broccoli/broth mixture. Puree in batches in blender or food processor for 30 seconds, or until very smooth.

Transfer to large bowl. Add milk mixture, stirring until well combined. Adjust seasoning. Serve hot.

Ingredients

• 6 slices bacon
• 3 potatoes, peeled and diced
• 1 14 oz. can chicken or vegetable broth
• ½ cup chopped onion
• 1 ½ cups leeks chopped
• 1 small carrot, grated
• 1 Tbsp. parsley flakes
• 1 tsp. thyme
• ½ tsp. each black pepper and celery seed
• 3 Tbsp. flour
• 3 cups milk (I substitute 8 oz. cream for part of the milk)
• 8 ozs. shredded cheddar cheese
• 2 green onions, sliced thinly(optional)

Instructions

In a large saucepan, cook bacon till crisp; remove bacon and set aside. Drain off grease leaving enough to cook onion in. When cooked, add potatoes, broth, leeks, carrot, parsley, celery seed and black pepper. Cover and simmer till potatoes and leeks are tender @ 15 mins. Combine flour and milk(and cream if using) and whisk till smooth. Add to soup and bring to boil; stir 2 mins. Add chopped clams if using. Add cheese & stir till melted. Add bacon, crumbled. Garnish bowls with chopped onions if desired.

Ingredients

• 4 cups shredded chicken meat (pulled from rotisserie chicken)
• 2 garlic cloves, chopped
• ½ large onion, chopped
• 1 4 oz can green chilis
• 1 tbsp Olive oil
• ½ tsp cumin
• ½ tsp chili powder
• 2 quarts chicken broth
• salt and pepper
• juice from one lime
• 1 avocado, diced
• chopped cilantro
• shredded cheddar cheese
• tortilla chips

Instructions

Finely chop 2 garlic cloves and ½ a large onion. Open a 4-ounce can of diced green chilies (optional).
In a soup pot, sauté it all in a tablespoon of olive oil for 1 minute. .
Stir in ½ teaspoon each of cumin and chili powder. Sauté for 5 minutes more.
Add 2 quarts of chicken broth. Bring to a boil, then reduce heat and simmer for 5 minutes.
Add the shredded chicken and salt and pepper to taste. Cook until warmed through, then remove from heat.
Stir in a diced ripe avocado, a handful of chopped cilantro, and the juice from 1 lime.
Serve, topped with a handful of tortilla chips and shredded cheddar cheese.

Ingredients

• 1 avocado, skinned and seeded
• 1 peeled, seeded, chopped cucumber
• 1 cup of buttermilk (we used half yogurt, half water)
• Juice of half a lemon
• 1 tablespoon of chopped scallions, shallots or garlic
• Cumin and salt to taste

Instructions

Put everything in the blender. Puree.
Dinner is poured.

Ingredients

• 1 tablespoon olive oil
• 2 medium onions, chopped
• 4 cloves garlic, minced
• 2 4-ounce cans chopped green chiles
• 4 cups chopped cooked chicken
• 2 teaspoons ground cumin
• 1 ½ teaspoons dried oregano, crumbled
• ¼ teaspoon cayenne or crushed red pepper, depending on taste
• 3 16-ounce cans Great Northern beans, drained & rinsed
• 6 cups chicken broth
• 3 cups Monterey Jack cheese, grated
• salt
• pepper
• sour cream

Instructions

1. Heat oil in large heavy pot to medium-high.
2. Add onions & saute until translucent, about 10 minutes.
3. Add garlic, chiles, chicken, cumin, oregano and hot pepper. Saute 2 minutes.
4. Add beans and chicken broth.
5. Bring to a boil, reduce heat and simmer 2 hours or more.
6. Add 1 cup of grated cheese.
7. Stir until thick and melted.
8. Season with salt & pepper.
9. Serve with remaining cheese and sour cream.

Ingredients

• 4 tablespoons unsalted butter
• 2 medium yellow onions, chopped
• 2 teaspoons minced garlic
• 1/8 to ¼ teaspoon crushed red pepper
• 2 teaspoons curry powder
• ½ teaspoon ground coriander
• Pinch ground cayenne pepper (optional)
• 3 (15 oz) cans 100 percent pumpkin or 6 cups of chopped roasted pumpkin*
• 5 cups of chicken broth (or vegetable broth for vegetarian option)
• 2 cups of milk
• ½ cup brown sugar
• ½ cup heavy cream

Instructions

1. Melt butter in a 4-quart saucepan over medium-high heat. Add onions and garlic and cook, stirring often, until softened, about 4 minutes. Add spices and stir for a minute more.
2. Add pumpkin and 5 cups of chicken broth; blend well. Bring to a boil and reduce heat, simmer for 10 to 15 minutes.
3. Transfer soup, in batches, to a blender or food processor. Cover tightly and blend until smooth. Return soup to saucepan.
4. With the soup on low heat, add brown sugar and mix. Slowly add milk while stirring to incorporate. Add cream. Adjust seasonings to taste. If a little too spicy, add more cream to cool it down. You might want to add a teaspoon of salt.
5. Serve in individual bowls. Sprinkle the top of each with toasted pumpkin seeds.

*To make pumpkin purée, cut a sugar pumpkin in half, scoop out the seeds and stringy stuff, lie face down on a tin-foil lined baking pan. Bake at 350°F until soft, about 45 min to an hour. Cool, scoop out the flesh. Freeze whatever you don’t use for future use.

Ingredients

• 2 Tbsp extra virgin olive oil
• 1 onion, chopped
• 6 stalks celery, chopped
• 6 carrots, chopped
• 6 potatoes, chopped
• broth, veggie or chicken
• ½ gallon Milk-2%, or unsweetened soy
• 2 bags frozen sweet corn
• 3 cups shredded cheese, cheddar or soy cheddar
•  
• *All ingredients are approximations. Use more or less to suit.

Instructions

Dump oil into large saucepot on medium burner.
Add onions, celery, carrots and potatoes. Saute for 5 minutes.
Pour in enough broth to cover veggies and bring to a boil. Reduce to simmer and cook until veggies are soft, about 20 minutes. Smoosh some of the potatoes.
Add about ½ gallon of milk and the frozen corn. Bring to boil again-gently as to avoid scorching the milk.
Reduce heat to a simmer. Cook for another 20-30 minutes until all veggies are tender and flavors are melded. Add cheese and stir until melted, another 5 minutes.
Serve with some crusty whole grain bread and a salad. Yummy!
 

Ingredients

• ½ teaspoon ground saffron (two packets)
• 3 tablespoons olive oil
• 3 medium sweet potatoes, cubed
• 1/3 cup fresh thyme
• 1 28oz can of whole plum tomatoes
• 4-6 cloves of garlic, crushed
• 1 large onion, sliced
• 1 large shallot, sliced (optional)
• 1 bulb of fennel, with feathery, sliced
• 2 lbs of boneless chicken breast, sliced
• Salt and pepper
• 4 bayleaves

Instructions

Sautee chicken in dutch oven with olive oil until the outside is just cooked. Add onions, garlic, shallots, and fennel, sautee breifly. Add can of tomatoes, bayleaves and thyme allow to come to a boil, then simmer 10 minutes. Stir in saffron, salt and pepper. Add sweet potatoes and simmer, covered until sweet potaotes are cooked about twenty minutes.

Ingredients

• 1 tablespoon olive oil
• 2 medium carrots, cut into ¼-inch-thick slices
• 1 medium butternut squash (about 1 ¾ pounds) peeled and cut into 1-inch cubes
• 1 medium onion, chopped
• 1 15-to-19 ounce can garbanzo beans, rinsed and drained
• 1 14 ½ ounce can stewed tomatoes
• ½ cup pitted prunes, chopped (or substitute golden raisins)
• ½ teaspoon ground cinnamon
• ½ teaspoon salt
• 1/8 to ¼ teaspoon red pepper flakes
• 1 cup couscous
• 1 cup vegetable or chicken broth
• 2 tablespoons chopped fresh cilantro or parsley

Instructions

1. In nonstick 12-inch skillet heat olive oil over medium-high heat. Add carrots, squash, and onion and cook until golden, about 10 minutes.
2. Stir in garbanzo beans, stewed tomatoes, prunes, cinnamon, salt, crushed red pepper, and 1 ½ cups water; heat to boiling. Reduce heat to low; cover and simmer 30 minutes or until all vegetables are tender.
3. Meanwhile, prepare couscous as label directs, but use vegetable broth in place of the water called for on the label.
4. Stir cilantro into stew. Spoon stew over couscous to serve.

Ingredients

• 1 pound skinless, boneless chicken thighs, cut into 1-inch pieces
• 2 medium carrots, coarsely shredded
• 2 tablespoons dry sherry (optional)
• 1 tablespoon soy sauce
• 1 tablespoon rice vinegar
• 1 teaspoon grated fresh ginger or ½ teaspoon ground ginger
• ¼ teaspoon ground black pepper
• 3 14-ounce cans chicken broth
• 1 cup water
• 2 ounces dried rice vermicelli noodles or medium noodles
• 1 6-ounce package frozen pea pods, thawed and halved diagonally
• Soy sauce

Instructions

1. In a 3-½- to 6-quart crockery cooker, combine chicken, carrots, sherry (if desired), the 1 tablespoon soy sauce, the vinegar, ginger, and pepper.
2. Stir in chicken broth and the water.
3. Cover and cook on high-heat setting for 2 to 3 hours.
4. Stir in noodles and pea pods.
5. Cover and cook for 5 to 8 minutes more or until noodles are tender.
6. Serve with additional soy sauce.

Ingredients

• 1 pound beef tenderloin roast, cut into ¾-inch cubes
• ¼ cup olive oil
• 2 cups chopped carrot
• 1 cup finely chopped celery
• 1 cup finely chopped onion
• 2 tablespoons minced garlic (12 cloves)
• 6 cups beef stock or beef broth
• ½ cup tomato puree
• ¼ cup Cabernet Sauvignon or dry red wine
• 1 tablespoon snipped fresh thyme or 1 teaspoon dried thyme, crushed
• 1-½ teaspoons ground coriander
• 1 teaspoon freshly ground black pepper
• ½ teaspoon salt
• 1 cup quick-cooking barley
• ¼ cup snipped fresh flat-leaf parsley
• 2 tablespoons snipped fresh basil

Instructions

1. In a 4-quart Dutch oven, brown half of the meat in hot oil over medium-high heat; remove meat from Dutch oven.
2. Add remaining meat, carrot, celery, onion, and garlic to Dutch oven. Cook and stir until meat is brown and onion is tender. Return all meat to Dutch oven.
3. Stir in beef stock, tomato puree, wine, dried thyme, if using, coriander, black pepper, and salt.
4. Bring to boiling; stir in barley.
5. Reduce heat.
6. Cook, covered, for 20 to 25 minutes or until meat and vegetables are tender.
7. Stir in parsley, basil, and fresh thyme, if using.

Ingredients

• 2 pounds beef stew meat, cut into 1 inch cubes
• ¼ cup all-purpose flour
• ½ teaspoon salt
• ½ teaspoon ground black pepper
• 1 clove garlic, minced
• 1 bay leaf
• 1 teaspoon paprika
• 1 teaspoon Worcestershire sauce
• 1 onion, chopped
• 1 ½ cups beef broth
• 3 potatoes, diced
• 4 carrots, sliced
• 1 stalk celery, chopped

Instructions

1. Place meat in slow cooker.
2. In a small bowl mix together the flour, salt, and pepper; pour over meat, and stir to coat meat with flour mixture.
3. Stir in the garlic, bay leaf, paprika, Worcestershire sauce, onion, beef broth, potatoes, carrots, and celery.
4. Cover, and cook on Low setting for 10 to 12 hours, or on High setting for 4 to 6 hours.

Ingredients

• 1½ pounds Swiss chard, escarole or beet greens, trimmed
• 6 cups chicken broth
• 1 clove garlic, crushed
• 1 cup cooked white beans
• ½ teaspoon salt
• 1/8 teaspoon ground white pepper
• Grated parmesan cheese, for garnish
• Red-pepper flakes, for garnish

Instructions

Bring a large pot of water to a boil over medium-high heat. Add the greens and cook for 7 minutes, or until barely tender. Drain the greens, squeezing out as much water as possible.*

Bring the broth to a simmer in a large pot over medium-high heat. Add the garlic and greens. If using canned white beans, place them in a strainer and rinse them under cold running water to remove excess sodium. Add the beans to the broth. Simmer gently, partially covered, for 10 minutes. Sprinkle with the salt and pepper to taste.**

Ladle the soup into heated bowls. Pass the cheese and pepper flakes at the table.

*This can be done several hours before cooking in the soup. it is not necessary to cut the greens, because they will break apart while they cook in the soup.

**Do not add the salt before the soup has finished cooking, or it may become too salty.

Ingredients

• 2 tb olive oil
• 1 onion finely chopped
• 3 or 4 jalepeno peppers, seeded and finely chopped
• 2 poblano peppers, seeded and finely chopped (I used chipotle peppers which are usually found in cans in the ‘mexican section’).
• 2 garlic cloves finely chopped
• 1 lb ground beef, turkey or meat substitute
• 2 tb chili powder
• 2 tsp ground cumin
• 1 medium sized pumpkin or several small pumpkins (Acorn, Sweet Dumpling, Butternut, etc)
• 1 can diced tomatoes with juice
• 1 bottle of your favorite dark beer
• 1 ½ cup cooked black beans (I used a large can by Goya)
• 1 to 2 cups broth (veggie, beef or chicken)
• 1 oz baking chocolate
• dash of cinnamon
• chopped cilantro for garnish
• chopped green onions for garnish
• diced avocado for garnish

Instructions

Preheat oven to 375

In large soup pot heat olive oil. Add onions, peppers, and garlic. Lower heat and cook until softened, about 5 minutes. Add ground beef or turkey and brown. Stir in chili powder, cumin, and cinnamon and cook for one minute. Remove from heat. Add tomatoes, beer, black beans and chocolate. Stir until chocolate is melted and is well mixed. Add broth until chili is desired consistancy.

Cut the ‘lid’ off of the pumpkin. Scoop out the seeds and pulp. Fill it with chili. Replace lid and bake in oven 30-45 minutes or until pumpkin is tender. Laddle pumkin into bowls and top with a scoop of delicious pumpkin. Top with cilantro, green onions and avacodo.

*I used three ‘small’ pumpkins which still make very large servings, so once cooked, we cut it in half and put into two bowls.

Ingredients

• 2/3 cup onions, chopped
• 2 teaspoons fresh ginger root, minced
• 2/3 cup tomatoes, canned or fresh, diced
• 1 bunch spinach
• 1 lemon, juiced
• 2 tablespoons olive oil
• 2-3 cloves garlic, large, minced
• 3 teaspoons curry powder
• 1 teaspoon cumin
• 1 cup lentils, uncooked, rinsed and sorted
• 5 cups chicken broth
• Franks red hot sauce; to taste (or any hot sauce)
• ½ pound chicken breast, optional

Instructions

1. Saute onions, garlic and ginger in olive oil.
2. Season with salt and pepper.
3. Add lentils and spices and stir well.
4. Add chicken broth, lemon juice, and tomatoes.
5. Stir loosely covered for about 30-40 min. or until lentils are tender.
6. Add spinach during last 5 minutes.

Ingredients

• ¼ cup vegetable oil
• 1 large onions, peeled and cut into small pieces
• 1 bunch fresh coriander, separated into stalks and leaves and roughly chopped
• 1 small green chilies, chopped into small pieces (or one teaspoon chili powder)
• 1 large cauliflower, leaves removed and cut evenly into eighths
• 3 large potatoes, peeled and cut into even pieces
• 2 cans diced tomatoes
• fresh ginger, peeled and grated
• fresh garlic, chopped
• 1 teaspoon cumin seeds
• 2 teaspoons turmeric
• 1 teaspoon salt
• 2 teaspoons garam masala

Instructions

1. Heat vegetable oil in a large saucepan.
2. Add the chopped onion and one teaspoon of cumin seeds to the oil.
3. Stir together and cook until onions become creamy, golden, and translucent.
4. Add chopped coriander stalks, two teaspoons of turmeric, and one teaspoon of salt.
5. Add chopped chillis (according to taste) Stir tomatoes into onion mixture.
6. Add ginger and garlic; mix thoroughly.
7. Add potatoes and cauliflower to the sauce plus a few tablespoons of water (ensuring that the mixture doesn’t stick to the saucepan).
8. Ensure that the potatoes and cauliflower are coated with the curry sauce.
9. Cover and allow to simmer for twenty minutes (or until potatoes are cooked).
10. Add two teaspoons of Garam Masala and stir.
11. Sprinkle chopped coriander leaves on top of the curry.
12. Turn off the heat, cover, and leave for as long as possible before serving.

Ingredients

• 4 large red bell peppers, seeded and ribs removed, chopped
• ½ cup onion, chopped
• ¼ cup apple, peeled and chopped
• ¼ cup carrot, peeled and chopped
• 1 Tablespoon vegetable oil
• 4 cups chicken or vegetable stock

Instructions

• Saute peppers, onions, apples, carrots and vegetable oil, stirring frequently, for 5 to 7 minutes, until onions are translucent but not browned.
• Then add the stock.
• Bring to a boil over high heat.
• Reduce heat and simmer, partially covered, for 25 minutes. Puree soup in a blender or food processor fitted with a steel blade.
• Add red food coloring if desired.
• Return soup to the saucepan.

Serving Suggestions

Waist Watcher:
Serve hot or chilled as is for a really low-calorie, low-fat luncheon dish.

Luxury Starter for Special Dinners:
Add heavy cream (1 cup up to 3 cups, depending on richness desired) and serve warm or chilled. Float a spoon of sour cream or yogurt in the center and sprinkle with chopped parsley or cilantro leaves.

Ingredients

• 1 large stalk broccoli, flowerets separated and stems cut into bite-sized pieces
• 1 small carrot, shredded
• ¼ teaspoon salt
• 1/8 teaspoon pepper
• 1 (14.5 ounce) can reduced sodium chicken broth
• 2 tablespoons all-purpose flour
• ¼ cup cold water
• 1 cup evaporated skim milk

Instructions

1. Add chicken broth, broccoli, carrot, salt and pepper and heat to boiling in large saucepan.
2. Reduce heat, cover and cook 6-8 minutes until broccoli is fork-tender.
3. Mix flour and water in small bowl with whisk or fork until flour is dissolved; gradually add to broccoli mixture, stirring constantly.
4. Heat to boiling, stirring constantly.
5. Stir in evaporated skim milk and continue stirring until thick, but don’t let boil.

Ingredients

• 1 lb thin fresh wheat noodles (Chinese-style), preferably with egg
• 2 tb vegetable oil
• 3 garlic cloves, chopped
• 1 tb simple Red Curry Paste
• ½ c thick coconut cream
• ½ lb chopped chicken meat, preferably dark meat
• ½ c med coconut milk
• 2 ½ c chicken stock
• 2 ts Indian curry powder
• ¼ ts Turmeric powder
• 3 tb Thai fish sauce (nam pla)
• 1 ts sugar
• 1 c shredded cabbage
• 1 ½ ts lemon juice
• 2 green onions, coarsely chopped
• 2 lemons, cut into wedges

Instructions

1. Bring 3 quarts of salted water to a boil.
2. Add noodles, stirring to separate strands.
3. Bring water to a second boil and cook 30 seconds longer.
4. Pour noodles into a colander.
5. Rinse thoroughly with running cold water.
6. Drain. Shake off excess water.
7. Distribute among 4 small soup bowls.
8. In a saucepan, heat the oil and add the garlic; gently
9. saute until lightly brown.
10. Add the Simple Red Curry Paste.
11. Lightly saute for a minute.
12. Increase to medium-high heat and add the thick coconut cream; stir continuously until the cream reduces and becomes oil.
13. Add chicken; saute lightly and break up the lumps.
14. Add medium coconut milk, chicken stock, curry powder, turmeric, fish sauce and sugar.
15. Simmer for 5 minutes.
16. Add the cabbage and cook 30 seconds longer.
17. Just before serving add lemon juice.
18. Pour the soup over the noodles.
19. Top with green onions.
20. Serve hot with a squeeze of lemon juice.

Ingredients

• ¼ lb soba noodles or dried thin spaghetti
• 2 ts coconut milk
• 2 c chicken broth
• 1 lemongrass stalk (no leaves), cut into 1-inch lengths
• 4 sl fresh galangal (thin slices) or ginger
• 3 tb fish sauce
• 1 tb curry powder (or more)
• 2 ts grated lime peel (or finely minced)
• 2 tb lime juice
• 4 hot red chilies, seeded and slivered or 2 ts Chinese chili sauce
• 4 chicken breast halves (skinless and boneless)
• 1 tb Oriental sesame oil
• 8 Button mushrooms
• Salt, to taste
• Cilantro sprigs, for garnish

Instructions

ADVANCE PREPARATION

1. Bring 5 quarts of water to a rapid boil.
2. Add the noodles and cook until just tender in the center, about 5 minutes.
3. Immediately drain, rinse with cold water, and drain again.
4. Mix in the cooking oil and set aside.
5. In a 3- quart saucepan, combine the coconut milk, broth, lemongrass, galangal or ginger, fish sauce, curry powder, lime peel and juice, and chilies or chili sauce.
6. Set aside.
7. Cut the chicken into very thin bite-size pieces, then mix with
8. the sesame oil.
9. Thinly slice the mushrooms and set aside.

LAST-MINUTE COOKING

1. Bring the soup to a simmer and cook over low heat for 20 minutes.
2. Add the chicken and stir gently with a spoon to separate the pieces.
3. Then add the mushrooms, noodles and salt.
4. Turn into a soup tureen or individual bowls and garnish with cilantro sprigs.
5. Serve at once.

Ingredients

• 1 stalk lemongrass
• 1 tablespoon canola, grapeseed, or other neutral-flavored oil
• 1 medium onion, minced
• 1 clove garlic, minced
• 2 teaspoons Thai red curry paste or curry powder
• six 1/8-inch-thick slices galangal or ginger, not peeled
• 3 lime leaves, dried or fresh
• 4 cups rich chicken stock
• 12 ounces boneless, skinless chicken breast
• 2 cups shiitake mushrooms
• one 13- to 14- ounce can unsweetened coconut milk
• Juice of 2 limes
• 2 tablespoons nam pla or nuoc mam (Asian fish sauce)
• 3 scallions, trimmed and minced on the diagonal
• ¼ cup minced cilantro

Instructions

1. Trim the lemongrass of its outer sheath and hard ends, whack it in a few places with the back of a knife, then cut it into 2 or 3 pieces.
2. In a deep skillet or medium saucepan, combine the oil, onion, and garlic and turn the heat to medium.
3. Cook a minute, stirring, then add the lemongrass, curry paste, galangal or ginger, and lime leaves.
4. Cook, stirring, for 3 or 4 minutes, then add the stock.
5. Bring to a boil, then reduce the heat to medium, and cook at a moderate boil for about 15 minutes.
6. (You may prepare the recipe in advance up to this point; refrigerate in a covered container for up to 2 days.)
7. While the broth cooks, cut the chicken breast into ½- to ¾-inch cubes.
8. Remove the stems from the shiitakes and discard or reserve for stock; cut the caps into quarters or eighths.
9. Add the coconut milk, then the chicken and the mushrooms to the broth.
10. Cook for about 5 minutes, or until the chicken is done.
11. Stir in the lime juice and nam pla; taste and adjust the seasoning. Divide among 4 bowls, then garnish with the scallions and cilantro and serve.
12. You may remove the galangal and lemongrass before serving, or leave them in; they are delicious to gnaw on at the table.

Ingredients

• 1 or 2 sliced onions
• rich red wine
• several cloves garlic
• 28 ounce can of recipe cut or stewed tomatoes
• 2 teaspoons dried basil or a bunch of fresh
• 1 teaspoon oregano
• 1 teaspoon marjoram
• lots of freshly ground black pepper
• 2 zuchinnis
• 2 carrots
• 1 potato
• 1 can beans (any kind)
• chopped spinach or cabbage (optional)
• sliced mushrooms
• 1 cup red wine (or broth)
• water
• 2 cups cooked pasta
• some frozen peas and/or corn

Instructions

1. Saute one or two sliced onions in rich red wine.
2. Add several cloves garlic, minced.
3. Pour in 28 ounce can of recipe cut or stewed tomatoes.
4. Add basil, orgeano, marjoram, and pepper.
5. Add zuchinni and carrots.
6. Add potato.
7. If you like greens, add some chopped spinach or cabbage.
8. Toss in a can of beans, any kind, or use home cooked if you have them.
9. A few sliced mushrooms can’t hurt.
10. Add red wine or broth.
11. Add water as needed.
12. When it is nearly done, add a couple cups cooked pasta and some frozen peas and/or corn.

Ingredients

• 12 ounces ground beef
• 1 cup chopped onion (1 large)
• ½ cup chopped green sweet pepper
• 2 cloves garlic, minced
• 1 14-½-ounce can tomatoes, cut up
• 1 15-ounce can dark red kidney beans, rinsed and drained
• 1 8-ounce can tomato sauce
• 2 to 3 teaspoons chili powder
• ½ teaspoon dried basil, crushed
• ¼ teaspoon pepper

Instructions

In a large saucepan cook ground beef, onion, sweet pepper, and garlic until meat is brown and onion is tender. Drain fat. Stir in undrained tomatoes, kidney beans, tomato sauce, chili powder, basil, and pepper. Bring to boiling; reduce heat. Cover and simmer for 20 minutes. Makes about 5 cups (4 main-dish servings).

<strong>Crockery-cooker directions</strong> Cook meat, onion, sweet pepper, and garlic as above. Drain fat. In a 3-½- or 4-quart electric crockery cooker combine meat mixture, undrained tomatoes, beans, tomato sauce, chili powder, basil and pepper. Cover; cook on low-heat setting for 8 to 10 hours on high-heat setting for 4 to 5 hours.