Thursday, October 13, 2011

chilly outside. chili inside.

thanksgiving leftovers = depleted.
fridge stock up = necessary.

soup season is upon us.
1 batch = 8 servings?
yes please!

I've portioned mine out into tupperware containers and tossed them in the freezer, and now I have a hearty meal when I need to pack a lunch but am in a hurry.

pre-portioned chili + overnight oats = sleep in.  

I've also mixed in some cooked quinoa for some extra sustenance when I have the time to enjoy it at home.
per usual, the options are endless.  pick your favorite veggies and... go!

I might take this opportunity to mention that self proclaimed carnivores gave this one the stamp of approval.  yippee!

spicy vegetarian chili

recipe: whole foods
serves: 6-8

the goodies:
- 2 tbsp. canola oil
- 1 medium onion, chopped
- 1 large carrot, chopped
- 1 stalk celery, chopped
- 1 medium red bell pepper, cored, seeded and chopped
- 1 medium green bell pepper, cored, seeded and chopped
- 3 cloves of garlic, minced
- 1-3 tbsp. pureed chipotles in adobo sauce (I used 3)
- 1 tbsp. dried oregano
- 2 tsp. ground cumin
- 1 tbsp. chili powder
- 1 1/2 tsp. salt
- 1 (28 oz) can diced tomatoes
- 2 cans of beans (I used black beans, and a fava bean/chickpea mix)

the fun part:
#1.) heat the oil in a large pot over medium heat.  add onions, carrots, celery, peppers and cook for 10 minutes.  add garlic and cook for another two minutes.  you want your vegetables to be softened, but not browned.
#2.) add chipotles, oregano, cumin, chili powder and salt.  stir gently to blend.
#3.) add tomatoes and 4 cups of water.
#4.) gently simmer over low heat, uncovered, for 45 minutes.
#5.) add beans and simmer for an additional 30 minutes.

what your body will like:
1 serving = 1.5 cup:
200 calories - 30 g carb - 5 g fat - 10 g protein

Sunday, October 2, 2011

falling in love.

I am generally resentful of months that end with "ber".  
ber = brrrr.  
brrrr = cold.  

and then I remember that this time of year does have its redeeming qualities:
- scarves and sunglasses.
- pretty leaves.
- PUMPKIN (oats)!

so here I am, [fall]ing back in love with fall.  

pumpkin oatmeal.

preparing your oats the night before:
a.) cuts down on prep time in the morning
b.) magically transforms 1/4 c. of oats into 1 very full bowl of oats

the trick to voluminous oats (from katie at cck) is to increase the water:oat ratio, let boil, and then let sit overnight. 
 the remaining water will be absorbed, the oats will gelatinize and voila! you have an enormous meal waiting for you in the morning.  

the goodies:
- 1/4 c. rolled oats
- 1.5 c. water
- 1/3 c. canned pumpkin
- 1 tsp. cinnamon
- 1 tsp. vanilla
- 1 tsp. your choice of sweetener (white or brown sugar, agave, stevia) *optional depending on your sweet tooth in the mornings
- 1/3 c. egg whites

2 tbsp. greek yogurt
1 tbsp. ground flax seeds
1 tsp. nut butter
1 tsp. shredded coconut

the fun part:
#1.) bring your oats and water to a boil in a sauce pan.  keep on high heat, and let boil for 5 minutes.  transfer to bowl, cover, and store in fridge over night.
#2.) take your voluminous oats oat of the fridge, transfer back to sauce pan and reheat on medium temperature. stir in pumpkin, cinnamon, vanilla, and sugar, letting it reheat until it bubbles.
#3.) lower the heat and slowly add the egg whites, mixing continuously.  stir until the mixture thickens, 2-3 minutes.
#4.) transfer to bowl and top with your favorite goodies!

*if you like your oats cold in the morning, you can do up to step 3 and let sit in the fridge over night.  pumpkin pudding for breakfast?  why not!

what your body will like:
this HUGE bowl of oats (and toppings!) is only 270 calories and boasts this impressive macronutrient profile:
carbohydrates: 26 g
fats: 8 g
protein: 19 g

protein + complex carbs 
= keeping you full until lunch!