Cornbread & Apple Stuffing

Ingredients

·        Wholesome Cornbread, (click here for recipe)

·        1 T extra-virgin olive oil

·        1 large stalk celery, diced (1/2 cup)

·        2 red apples, such as Cortland, diced

·        1/2 C golden raisins (unsulphured)

·        2 cloves garlic, minced

·        1 T chopped fresh sage, or 1 teaspoon dried rubbed sage

·        1 T chopped fresh thyme, or 1 teaspoon dried

·        1 C reduced-sodium chicken broth, or vegetable broth, divided

·        1/4 tsp salt

·        Freshly ground pepper, to taste

·        1/2 C apple cider, or apple juice

1.      Prepare Wholesome Cornbread (click here for recipe).

2.      When the cornbread has cooled, crumble into rough chunks (you should have about 6 C). Spread the chunks and crumbs out on a large baking sheet. Toast in the oven at 350°F, stirring occasionally, until crisp but not browned, 25 to 30 minutes. Let cool.

3.      Meanwhile, heat oil in a large nonstick skillet over medium heat. Add celery; cook, stirring, until softened, about 5 minutes.

4.      Add apples, golden raisins, garlic, sage and thyme; cook, stirring, for 2 minutes.

5.      Add 1/2 C broth and cook until most of the liquid has evaporated, 5 to 6 minutes. Season with salt and pepper. Transfer to a large bowl.

6.      Preheat oven to 350°F, Coat a 3-quart baking dish with cooking spray.

7.      Add the toasted cornbread to the apple mixture and toss to mix. Drizzle cider (or juice) and the remaining 1/2 C broth over the mixture and toss until evenly moistened.

8.      Transfer the stuffing to the prepared baking dish and cover with foil. Bake at until heated through, 35 to 45 minutes. For a crisp top, remove the foil for the last 15 minutes.

Fun Facts:  It is not known when “stuffings” were 1^st used, however the earliest documented evidence is a Roman cookbook in which stuffings were made of vegetables, herbs, nuts and, frequently, chopped organ meat.  In the late 1800’s the Victorian English replaced the term with “dressing”.  It is thought that the Pilgrims likely used herbs and nuts to stuff their birds.  **Shhhhh - we'll not mention that to the fiddies!!**

Wholesome Cornbread

Ingredients

·       1 1/4 C yellow cornmeal

·       3/4 C whole-wheat flour

·       3 T sugar

·       1 tsp baking powder

·       1/2 tsp baking soda

·       1/2 tsp salt

·       1 large egg, lightly beaten

·       1 1/4 C buttermilk

·       2 T canola oil

1.      Preheat oven to 350°F. Coat an 8” square baking pan with cooking spray.

2.      Whisk cornmeal, flour, sugar, baking powder, baking soda & salt in a large bowl.

3.      Whisk egg, buttermilk & oil in a separate bowl. Add to the dry ingredients & stir until just combined.

4.      Scrape the batter into the prepared pan, spreading evenly.

5.      Bake the cornbread until the top springs back when touched lightly, 25 to 30 minutes. Let cool in the pan on a wire rack for at least 5 minutes. Serve warm or at room temperature.

**This recipe has a bit of sugar.  If you're concerned about offering regular sugar, you can substitute coconut sugar!  And the oil can be subbed with applesauce, though you may need to reduce the buttermilk so it doesn't come out too wet.

Fun Facts:  The Native Americans learned early to dry and grind corn into corn meal, the basic component of cornbread. When mixed with eggs and corn flour, the easiest and simplest of cornbreads can be made.  Many types of cornbread, from corn pone to hushpuppies, can be found in wide range of American cuisines!

Sweet Potato Biscuits

Ingredients:

• 1 medium sweet potato (about 5 oz)
• 1 1/4 C whole-wheat biscuit mix
• 2 T chilled unsalted butter, cubed
• 1/2 C lowfat buttermilk
• 1/4 tsp ground allspice

1.   Wrap sweet potato in a paper towel. Microwave on high  until soft, 4 minutes.

2.   Scoop flesh into a bowl & mash; set aside.

3.   Place biscuit mix & butter in a bowl; “cut in” butter until large pea-sized crumbs form.

4.   Add sweet potato, buttermilk & allspice; mix until just combined. Transfer dough onto a baking sheet & form into a 12" x 4" rectangle. Cut into 8 rectangles with a serrated knife & separate slightly.

5.   Bake at 400° until biscuits are firm to the touch, 8 to 10 minutes. Transfer to a wire rack to cool.

6.   Once cool, store in an airtight container for up to 3 days.

Fun Facts:  Allspice is commonly mistaken for a blend of cinnamon, nutmeg & cloves.  It is, however, a spice derived from the Pimenta dioica tree.  Not to be confused with pimento, the unripe fruit of the Pimenta dioica is picked & dried to give us allspice.  Allspice was encountered by Christopher Columbus in Jamaica & introduced into Mediterranean & European cuisine in the 16^th century.

Pumpkins - A Super Food!!!

I thought this would be the perfect time to get to work on this blog again - just in time for the Fall season when squashes and gourds of all kinds are hot decoration - and MENU - items!  Pumpkins come in many varieties and are not only fun to carve, they are nutritious.  The fruit is low-calorie, free of saturated fats and cholesterol... RICH in fiber, anti-oxidants, vitamins (lots of vitamin A!) and minerals.  The seeds are high in fiber, protein and heart-healthy amino acids.

When selecting, look for fully-developed pumpkins that sound "woody" when tapped, are heavy in the hand and have a stout stem.  Avoid those with wrinkled or bruised skin.  You can store them for weeks in a cool, well-ventilated area but once cut, should be refrigerated and will only last a few days.

Since you're probably getting ready to carve up a jack-o-lantern or two for Halloween, be sure to share a scoop of seeds, guts and all, with the fids - mine love it! - and here's how to make a tasty toasted snack that everyone can enjoy!

Roasted Pumpkin Seeds

1. Clean your seeds - annoying but necessary!  Try dumping them in a bowl of water and use your hands to get the stringy pumpkin "guts" off.  Pat them dry on a towel.  Return to a clean bowl.
2. Preheat your oven to 325 degrees.
3. Give your seeds a very light drizzle of olive oil (or coconut oil) - doesn't take much!  Toss to coat then spread out in a single layer on your baking sheet.
4. Bake for 8-10 minutes then stir.  After another 5 minutes, test one to see if they're done.  The shell should be crispy and easy to bite through and will be just slightly golden.  The seeds inside will burn if you bake too long so keep a close watch!
5. That's it!  But keep reading for some tasty flavor ideas!

After the olive oil step you can add some flavor if you wish.  My favorite is salt but I don't share those with the fiddies.  Just remember to use bird-safe ingredients for the seeds you intend to offer your parrot.

*Sub coconut oil above and toss with cinnamon.
*A splash of pure maple syrup and a bit of pumpkin pie spice and ground clove.
*Spice them up with with a little cayenne pepper.
*Go Italian with parmesan and oregano.
*Try a blend of equal parts ground cumin, cinnamon, ginger, plus a pinch of cayenne.  (Add a couple tablespoons of sugar to a batch for humans with a taste for sweet and spicy!)
*Sweeten them with cinnamon and sugar for humans only!

KITCHEN TIP: Use tin foil to bake separate flavors on the same pan.



Do you have a favorite flavor?  Please comment and share!!

Zucchini Boats with Quinoa Stuffing

There is nothing tastier than zucchini, any way you cook it - if you ask ME.  I love it grilled, sauteed, stuffed...  so here's a healthy spin on stuffed zucchini that you can share with the fids!  Enjoy!

Ingredients:

1/2 C quinoa, rinsed

4 medium zucchini

1 15-ounce can cannellini beans, rinsed

1 C grape or cherry tomatoes, quartered

1/2 C almonds, chopped (about 2 ounces)

2 cloves garlic, chopped

3/4 C grated Parmesan – the real stuff, preferably!  Grated cheese topping is generally too salty for the fiddies.

3 T olive oil

Directions

1. Heat oven to 400° F. In a large saucepan, combine the quinoa & 1 C water, bring to a boil. Reduce heat to medium-low, cover, simmer until the quinoa is tender & the water is absorbed, 12-15 minutes.

2. Meanwhile, cut the zucchini in half lengthwise & scoop out the seeds (your fids may enjoy them as an appetizer!). Arrange zucchini boats in a large baking dish, cut-side up.

3. Fluff the quinoa & fold in the beans, tomatoes, almonds, garlic, ½ C of the Parmesan & olive oil.

4. Spoon the mixture into the zucchini boats. Top with remaining ¼ C Parmesan. Cover with foil & bake until the zucchini is tender, 25-30 minutes. Remove the foil & bake until golden, 8-10 minutes.

Be sure to let the fiddie's portion cool before serving!

NOTE:  For other tasty stuffing ideas for the humans in the house, try adding Italian sausage, pepperoni, onions, bell peppers... just about any pizza topping is delicious!

Romeo’s Quinoa Salad

Romeo is my friend Kathleen's beautiful little Ekkie & he LOVES his mama's cookin'!!  Here is a recipe they'd like to share with everyone:

Ingredients:

3/4 C quinoa

3 lg limes

1/2 C red bell pepper, minced

1 tomato, cut small
2 Persian cucumbers (or other cucumber - 1/3-1/2 English cuc), cut small
1/4 C cilantro, minced
1/4 C flat leaf parsley, minced
1/4 C olive oil, or drizzle in amount desired
1/3 - 1/2 C frozen corn
1/4 C canned black beans, rinsed (Westbrae has the best tasting beans)
1/4 C minced red onion (omit in parrot's portion)

1. Cook quinoa (2:1 ratio, water to grain) for 15 minutes. When done, add in frozen corn.
2. To a medium sized bowl, add all ingredients (except for onion) then add cooled quinoa & corn & toss.
3. Carve out a portion for your parrot. To the remaining people portion, add minced red onion.

Season people portion with sea salt to taste.  Enjoy!

Kasha, Yam & Carrot Soup

Fall is finally approaching Houston.  It's not over 100 degrees everyday - yay!!  When I think Fall, I think squash, soups, comfort foods and Thanksgiving.  So here's a very low fat, high fiber soup made with one of nature's superfoods... the sweet potato.  Hope you and the fiddies enjoy!  Recipe courtesy of Bob's Red Mill.

Ingredients:
1 C cooked buckwheat kernels (Kasha)
4 lg carrots, cleaned and trimmed
2 lg yams, peeled and cut into 1" cubes
1/2 tsp nutmeg
1/8 tsp cayenne pepper
6 C vegetable stock (homemade is best!)***
1/4 tsp sea salt (for the people)
1/8 tsp black pepper
1 C plain yogurt

1. Dice 1 of the carrots & place in a small saucepan with 1/2 C vegetable stock.  Bring to a boil, reduce heat & simmer 10 minutes, until carrot is tender.  Drain, reserving liquid in a large saucepan, and set carrots aside.

2. Dice remaining carrot. Add carrot, yams, kasha & remaining stock to the large saucepan.  Bring to a boil, reduce heat & partially cover. Simmer until all veggies are tender, about 30 minutes.

3. Strain soup into a large bowl & set aside.  Then puree the veggies in a blender or food processor, returning puree to the large saucepan.  Add reserved soup to the puree and heat through, adding the nutmeg, cayenne & black pepper.

4. Serve, garnishing with a dollop of yogurt & reserved diced carrots (from step 1).  **Be sure to let the fiddie portions cool well before serving to them!

Kitchen Note: ***Storebought vegetable stock is often high in sodium.  To make your own, simply add a variety of vegetables - carrots, celery with the leaves, potato peels, brocoli & cauliflower stems, green bean ends, quartered onion, smashed garlic, fresh parsley, bay leaf - to a large stock pot.  (This is a great way to utilize veggie scraps!  Freeze scraps as you have them and throw into stock when you're ready to make it!)  Cover with water and let simmer for 1-2 hours.  Strain out the solids and discard.  Freeze what you don't need right away!

Refreshing Summer Treats!

The hottest days of summer are upon us and I, for one, take every opportunity to cool off and enjoy the best part of summer... fruit!  Here are a few delicious and fid-friendly fruit goodies you won't break a sweat over: (recipes courtesy of theveggietable.com)

Banana-nut Smoothie
1. Peel and chop 2 ripe bananas, wrap in plastic wrap and freeze for several hours.  Chop 1/2 C walnuts and set aside.
2. Unwrap bananas and process in a blender until smooth.  Stir in walnuts and serve!
**For a thinner consistency, blend in a little orange juice or fresh pineapple.

Fresh Berry Shake
1. In a blender, combine: 2 C of your favorite fresh berries (strawberry, blueberry, raspberry), 1 C fresh orange juice and about 4 oz Greek yogurt.
2. Blend until smooth and serve!
**Yogurt-based smoothies are delicious frozen for popsicles!

Frozen Strawberry Lemonade
1. In a blender, combine: 3-4 T agave nectar, the juice of 2-3 lemons, 1 1/2 C water and 1 C frozen strawberries.
2. Blend until smooth and serve!

When it comes down to it, you can blend up any combination of fresh and frozen fruits that sounds good to you.  Stock up on what's in season.  You can easily peel, chop and freeze many fruits to use later in smoothies.  My favorites are banana, any berries, melons, kiwi, mango, peach and pineapple.  Use your imagination and keep your family and fiddies happy with a chilly treat!

Green Harvest Couscous

Spring is upon us and my veggie garden is planted!  I look forward to having fresh produce for this yummy summer dish.

Ingredients:


• One 10-oz box couscous
• 2 T extra-virgin olive oil
• Grated peel & juice of 1 lemon
• 2 zucchini, quartered lengthwise & chopped
• One 5-oz package baby arugula or your choice of greens, chopped
• 1/2 English cucumber, quartered lengthwise & chopped
• 1 C pecans (about 4 oz), toasted & chopped
• 8 oz goat cheese crumbles (for people portions)
• 2 scallions, thinly sliced (for people portions)
• Salt & pepper (optional, for people portions)
 
1. In a medium saucepan, bring 2 C water to a boil. Remove from the heat & stir in the couscous & 1 T olive oil. Cover & let stand for 5 minutes. Sprinkle with the lemon peel & lemon juice, then fluff with a fork.


2. Meanwhile, in a large skillet, heat the remaining 1 T olive oil over medium heat. Add the zucchini & cook until golden, about 5 minutes.

3. In a large bowl, combine the couscous, zucchini, arugula, cucumber & pecans.

4. Garnish people servings with scallions & cheese.

Get outside and enjoy the weather!  You can serve this dish as lettuce wraps for a picnic.  And we know our fiddies will love it.  :)

Mango-Agave Granola with Greek Yogurt

Recipe courtesy Bobby Flay for Food Network Magazine, edited for fid-friendliness.

This lightly sweet granola was a HIT with the fiddies!  I made it without the salt & brown sugar but would probably prefer the extra sweetness if just making for me. ;-)

Ingredients

• 2 T canola oil
• 1/4 C agave syrup
• 1/2 C unsweetened applesauce
• 1 tsp ground cinnamon
• 2 T packed light brown sugar (optional)
• 1 tsp vanilla extract
• 3 C old-fashioned rolled oats (not instant)
• 3/4 C slivered almonds
• 1/2 C raw sunflower seeds
• 1/2 C raw pumpkin seeds
• 2 T flax seeds
• 2 T wheat germ
• 1/4 tsp salt (optional)
• 1 mango, peeled/diced
• 1 pint 2% Greek yogurt

1. Preheat the oven to 325 degrees. Line a rimmed baking sheet with parchment paper or a silicone baking mat. **I actually used 2 baking dishes, instead, and the stoneware worked best.

2. Mix the canola oil, agave syrup, applesauce, cinnamon, brown sugar & vanilla extract in a small bowl until smooth.

3. Combine the oats, almonds, sunflower seeds, pumpkin seeds, flax seeds, wheat germ & salt (optional) in a large bowl.

4. Add the wet mixture to the dry mixture & stir, making sure everything is evenly coated. Spread the mixture evenly on the prepared baking sheet; bake, stirring occasionally (every 8-10 min), until golden brown & crisp, 25 to 30 minutes.

5. Remove the granola from the oven & let cool slightly, then break into clumps while still warm.

6. Let cool completely. Serve with a dollop of yogurt & diced mango over the top. Store leftover granola in an airtight container in a cool place.

Kitchen note: When fresh mangoes are not available, use dried (unsulphured) mango. Dried mango can be stirred into the granola mixture and stored together.

Potato Pot Pie

There's nothing like comfort food in the Winter!  Try this healthier version of pot pie, vegetarian-style.

Ingredients:

1 T butter

6 C assorted vegetables of your choice, thinly sliced or diced. Some ideas:
- bell peppers
- carrots
- celery
- corn
- green beans
- peas
- spinach
- tomatoes
- zucchini
1 clove garlic, minced
1/4 C flour
3 C warm veggie stock
1/2 tsp thyme
2 T fresh parsley, minced
Your choice of potatoes (Yukon gold, red, white), cooked and mashed

1. In a large pan, melt butter over medium heat.  Add garlic & saute 5 minutes.
2. Add veggies & saute another 5 minutes.
3. Sprinkle flour over veggies & stir in, cooking another 2 minutes.
4. Gradually add stock, stirring, until sauce thickens.
5. Add thyme & parsley & cook until veggies are tender, then transfer to a baking dish.
6. Spoon mashed potatoes over the top & bake at 375 until hot & bubbly.

Set some aside to cool for the fiddies.  Salt & pepper the people portions if desired (and I like mine with a little cheese.)  ;-)

Two Peas in a Pod Omelet

Ingredients:

• 5 small Yukon gold potatoes
• 2 T EVOO
• 2/3 C frozen peas, thawed
• 1/2 C plain Greek yogurt
• 4 eggs plus 4 egg whites
• Salt & Pepper for the humans 

Directions:

1. In a medium saucepan, cover the potatoes with water and bring to a boil, then lower the heat & simmer until fork-tender. 15-20 min.
2.  Drain & chop into small cubes. Meanwhile, heat 2 tsp EVOO over med-high in the same pan & brown chopped potatoes, about 10 minutes.
3. Stir in peas & yogurt. Cover & keep warm.
4. Meanwhile, beat 1 egg and 1 egg white with 2 tsp water for 1 minute.
5. In a small nonstick skillet, heat 1 tsp EVOO over med-high. Pour in eggs & cook, stirring, until partially scrambled, about 1 minute. Lower heat & spread egg evenly.
6. Spoon ¼ of the potato mixture over ½ the eggs & cook until the bottom is set, about 1 minute. Fold over the egg like a taco & cook another 30 seconds.
7. Slide the omelet onto a plate & cover to keep warm while you finish up 3 more. 

Kitchen note: You can easily make one of these as directed above for the fids, then add salt & pepper to the remaining eggs for the humans, if desired. OR, just let everyone garnish theirs as they like.

 

Healthier Green Bean Casserole

I give almost all credit for this recipe to the author of Apples 2 Zucchini blog... but I did make a couple minor changes!  Try this fresh (& much healthier) substitute for green bean casserole.

 

INGREDIENTS:

• About 1 1/2 - 2 lbs fresh green beans, trimmed & blanched
• 2 T dried oregano*
• 2 T dried basil*
• 2 T dried thyme*
• 3 T grated fresh Parmesan Cheese (the "pizza" kind is salty!)
• 3 T extra virgin olive oil
• 1/4 C panko breadcrumbs, plus two additional tablespoons 

*Substitute fresh herbs where possible for better flavor!  Use a 3:1 ratio fresh:dried as your guide.

 

1. In a bowl, mix all but the two T of breadcrumbs together & toss well to coat.
2. Pour into a casserole dish & sprinkle with remaining breadcrumbs.
3. Bake at 350 until heated through & breadcrumbs are lightly toasted on top.
 
Fun facts: Green beans were likely not part of the 1st Thanksgiving... or for many Thanksgivings that followed.  In fact, they may not have been regular holiday fare until around 1959 (according to www.foodtimeline.org)!  So how did the infamous green bean casserole find it's way into tradition?  It was invented by Campbell's Soup company in 1955.  Campbell's estimates that 40% of their annual Cream of Mushroom soup sales end up in the holiday favorite.

Pumpkin Pancakes

Ingredients:

·        1/2 C canned pumpkin

·        1/2 C low-fat vanilla yogurt

·        1/4 tsp baking soda

·        1 large egg yolk

·        1/4 C cake flour

·        4 large egg whites

·        EVOO

·        Maple syrup or honey (people only)

Directions:

1. Whisk together pumpkin, yogurt, baking soda, egg yolk & flour.
2. Whisk egg whites & fold into pumpkin mixture.
3. Heat a large nonstick skillet with a small amount of EVOO over medium heat. Spoon in 1/3 C batter for each pancake.
4. Flip when tops are covered with bubbles & edges are slightly brown (about 3 minutes per side).
5. Set aside a couple for the fids.  Drizzle with syrup or honey for the people.

**As a special treat for the fids, serve with a smear of peanut butter or wrap up some fresh fruit bits in a pancake and secure with a toothpick!  YUM!!

Stock Up On Veggies!!

Summer and Fall are great times to stock up on all the great fresh produce in the markets!  Here, I'll explain how to blanch them.  Blanching stops the action of enzymes that promote ripening as well as rotting... it preserves texture, color & flavor & makes preparing them later a breeze!  They will keep better & longer in the freezer & come out looking & tasting fresher.

You can blanch using boiling water or steam.  Steaming takes a couple minutes longer but is said to preserve more of the vitamins.  Veggies you would commonly blanch are - broccoli, cauliflower, asparagus, green beans, etc.  I will include a list and blanching times below.  This post will explain the boiling method:

1. Set a large pot of water to boil.

2. Wash & prepare your veggies.

3. Prepare a large bowl with plenty of ice & add just enough water to cover the ice (enough to submerge veggies in). 

4. Once your pot reaches a rolling boil, add the veggies.  Return to a boil, cover & start your time.

5. As soon as the time is up, remove veggies & submerge in the ice water.  This stops the cooking action & your veggies should still be crisp tender. 

***If you have a large amount of veggies, blanch them in batches.  Remove them from the water with a strainer basket rather than pour the water out.  You can return the existing water to a boil rather than start over!

6. Once cooled, drain thoroughly & package for the freezer.  I use my FoodSaver for portions I won't be using within a week or so.

Prepare your veggies for meals as you normally would but remember they will not need normal cooking time.  Simply saute or heat through for delicious, fresh tasting produce!  Your family (both human and feathered) will enjoy!!

You can also blanch tomatoes and peaches to easily remove the skin.  Simply boil just until the skin splits then submerge in ice water.  The skins should slip right off!

NOTE:  Onions, peppers & herbs do not need to be blanched.  Winter squash, sweet potato & pumpkin should be fully cooked before freezing.  All other veggies should be blanched.

Here is a link (Univ of MN Extension) for more thorough preparation instructions, including trimming, cutting, etc. if you need further details:
Vegetable chart

Blanching times (in minutes) for the most common veggies are as follows.  Add about 1 minute if steaming:

Asparagus - 4

Green & yellow beans - 3.5

Lima beans - 3-4 depending on size

Snap beans - 3.5

Broccoli - 4

Carrots - 3.5

Cauliflower - 4

Corn on the cob - 8-11 depending on size (must thoroughly cool or they get mushy!)

**If cutting off the cob, blanch 4.5 min, cool, cut.

Peas, shelled - 1.5-2

Peas, in pod - 2.5-3

Summer squash - 1/4" slices 3 min; 1.5" slices 6 min.

**Winter squash & pumpkin - bake, scoop out flesh, cool & store.  Do not blanch.

Broccolini-Basil Spaghetti

This dish is one of my favorites and perfect for a super easy dinner as late summer turns into Fall... fresh broccoli is plentiful at the markets as is fresh basil in the garden!  It needs no embellishment but goes well paired with a crisp sauvignon blanc... for the people, only, of course.  ;-)  Tigger so enjoyed helping me with the broccoli!

Ingredients:

• 2 bunches Broccolini (1 pound), separated into long florets (or broccoli florets)
• 1 pound whole wheat spaghetti
• 2 tablespoons butter
• One 28-ounce can salt-free whole tomatoes
• 1 C cup fresh basil leaves (a generous handful), torn
• Grated parmigiano-reggiano or pecorino-romano cheese (for garnishing the people plates)

Directions:

1. Fill a large skillet with enough water to reach a depth of 2 inches & bring it to a boil over medium-high heat. Add the Broccolini florets & cook for 2 minutes. Drain in a colander. Wipe out the skillet.
2. Bring a large pot of water to a boil. Add the spaghetti & cook until al dente. Drain.  
3. While the pasta is working, heat the skillet over medium heat. Add the butter to melt, then add the tomatoes & gently mash with a potato masher or a wooden spoon. Stir in the basil, lower the heat & simmer for 4 minutes.
4. Add the Broccolini & cook for 3 minutes more. Add the pasta - (you can finish off the pasta in the sauce at the same time as the broccoli if it's too watery for you.  As is simmers, some of the liquid will reduce.)  Blend all together & set aside portion for the fids.
5. For the people, salt & pepper to taste if needed, stir in & serve all around!

Peanut was my official taste tester!

Pumpkin & Chicken Chowder

The weather is cooling off & pumpkins are a-plenty right now!!  Take advantage & make up some of this tasty Fall soup.  Also, while grocers are stocked up, buy extra pumpkin & prepare as you wish then freeze for later!  Don't forget to toast up the seeds for a yummy treat that kids & fids will all enjoy.

Ingredients:

·        2 red bell peppers

·        2 jalapeño peppers

·        2 T EVOO

·        1 1/2 pounds boneless, skinless chicken breasts, diced

·        1 (about 2 pounds) pumpkin, peeled, seeded, cut into 1” chunks

·        3 T all-purpose flour

·        2 tsp ground cumin

·        1 tsp chili powder

·        1 ear (1 cup) corn, kernels removed

·        32 oz low-sodium chicken broth or vegetable broth

·        1 T fresh oregano leaves

·        3 green onions or leeks, sliced (for people portion garnish only)

·        1/2 C sour cream (optional)

Directions:

To roast the peppers:

1. Preheat oven to broil. Place the red peppers & jalapeños on a baking sheet & cook under the broiler, turning occasionally, until the skins blacken, about 10 minutes.
2. Seal the charred peppers in a plastic bag for 10 to 12 minutes.
3. Peel, stem, seed & cut peppers into 1/2-inch pieces. Set aside.

To make the soup:

1. Heat the olive oil in a large Dutch oven over medium-high heat. Add the chicken pieces & cook until browned. Remove the chicken & keep warm.
2. Add the pumpkin & sauté for about 5 minutes.
3. Add the flour, cumin, chili powder & cook for 1-2 minutes.
4. Add the corn, peppers, chicken, broth, & oregano & bring the soup to a boil. Reduce heat to low & simmer about 30 minutes. Garnish with sour cream for the humans, if desired, & serve hot.

** Set aside a scoop (a bite of chicken won't hurt!) for the fiddies to cool before serving!

Leslie’s Bean Salad Quesadillas

Ingredients:

Dry beans – soak in advance:

1/4 C black beans
1/4 C dark red kidney beans
1/4 C garbanzo beans
1/4 C pinto beans

¾ C rice of your preference
1 – 10 oz pkg frozen corn, thawed
** I prefer equivalent amount of fresh corn removed from cob – about 3 ears
2 cloves garlic, minced
1 green bell pepper, chopped (don’t forget to save the core for birdie pleasure)
2 tomatoes, chopped
1 tsp vegetable oil
1 tsp cumin
1 T chili powder
1 pinch dried or a palm full of fresh chopped parsley
Whole wheat tortillas
Your favorite quesadilla cheese, shredded (omit for fid portion)
Sour cream and fresh pico de gallo or your favorite salsa for serving (humans only)

**If making for the humans only, substituting canned beans will save you time.  However, canned beans contain sodium that should be avoided when serving to your fids.

Directions:

1. Start beans soaking the night before then cook according to package directions.
2. With about 30 minutes left on your bean cooking time, start your rice so they are done about the same time.  Stir garlic, oil, cumin, chili powder & parsley (if using dried) into water for rice.  Add rice & bring to a boil, reduce heat & cover.  Simmer until liquid is gone & rice is done.  Stir in fresh parsley (if using).
3. In a lightly oiled large skillet over medium heat, gently sauté bell pepper & tomato.  Stir in corn, beans & rice & heat everything through.
4. Remove mixture to a bowl & wipe out skillet. 
5. Assemble quesadillas, adding cheese (for people only) & bean mixture between 2 tortillas.  Brown on both sides until cheese is melted and serve with your favorite toppings!

***For your fid’s dining pleasure, try rolling up their portion in a small piece of tortilla & toast (seam side down 1^st to help it stay together) in the skillet.  They’ll love chewing it open to see what’s inside!

Leftover quesadilla filling can be frozen for future use!

Carrots & Peas Orzo

Ingredients:

• Salt & pepper (for the people)
• 1 cup orzo
• 1 cup frozen peas
• 4 carrots, sliced
• Drizzle of honey (optional)
• 1/2 cup grated parmigiano-reggiano cheese

Directions:

1.   Bring a medium pot of water to a boil, add the orzo & cook until just before al dente, about 7 minutes. Add the peas & cook for 1 minute; drain & return the pasta & peas to the pot.

2.   While the pasta is cooking, in a medium saucepan, cover the carrots with water & bring to a boil. Cook until tender, about 12 minutes. Drain, reserving about 1/2 cup cooking water, then transfer the carrots to a food processor. Add the reserved cooking water & honey, if using, & process until smooth.

3.   Stir the carrot puree into the pasta & peas.  Portion out half for the fids & let cool before serving; season the people's portion with salt & pepper.  Sprinkle with parmesan & enjoy.

*** The pups will like this one, too!  J

Buckwheat & Basil Frittata

Ingredients:

• 2/3 cup buckwheat, toasted
• 1 tablespoon extra-virgin olive oil
• 2 zucchini, grated
• 3 cloves garlic, finely chopped
• Salt & pepper (for people portions)
• 10 eggs, beaten
• 3 tablespoons chopped fresh basil, plus thinly sliced leaves for sprinkling
• 1 cup sour cream (for people portions)

Directions:

1.   Preheat the oven to 400°. In a large pot of boiling, salted water, cook the buckwheat, undisturbed, until tender, about 15 minutes; drain.

2.   Meanwhile, in a medium, ovenproof nonstick skillet, heat the olive oil over medium heat; add the zucchini & two-thirds of the garlic & cook until the zucchini is brown around the edges, about 10 minutes. Stir in the buckwheat & cook for 2 minutes.

3.   In a large bowl, combine the eggs & 2 tablespoons basil. Add to the skillet & cook, scrambling, until half-cooked. Transfer to the oven & bake until the frittata is set, 8 to 10 minutes; cut into wedges.

4.   Meanwhile, in a small bowl, stir together the sour cream with the remaining garlic & 1 tablespoon basil. Add a dollop to each wedge for the humans & sprinkle with the sliced basil.