Black Bean Sweet Potato Chili

I don't mean to be dramatic, but really I don't think I could live without sweet potatoes.

They get a terrible reputation as a thanksgiving side dish, covered in corn syrup and butter, or even marshmallows (so happy my family doesn't do the marshmallow thing). 

A few years ago, sweet potatoes started popping up on menus as an alternative to french fries. You can even get sweet potatoes as tots at TJ's these days. That seems like a slippery slope I don't want to start down though...

But have you ever just eaten a sweet potato without sugar or deep frying? Just a baked sweet potato? Maybe a touch of earth balance, or greek yogurt, or just a sprinkle of salt. It's all they need. 

Unless you want to make chili:

Black Bean and Sweet Potato Chili

serves 4 at least

1 tbsp EVOO

2 cloves garlic, minced

1 yellow onion, chopped

2 small sweet potatoes, cubed

1 bell pepper, chopped

1/4 c. water

1 tsp garlic powder

1 tbsp cumin

1 tbsp chili powder

1/2 tsp salt

1/4 tsp fresh ground black pepper

1 can diced tomatoes, no salt added

juice of 1 lime

1 can black beans, drained and rinsed

1/2 can water

tabasco to taste

brown sugar to taste

Toppings: avocado, soy cheeze, green onion

In a large pot, heat EVOO. Saute onion and garlic 3 minutes, or until softened.

Toss in sweet potatoes.

And bell peppers.

Add about 1/8 c. of water (i just fill the lid) and then cover for 2-4 minutes. The steam helps cook the sweet potato.

Uncover and add in garlic powder, cumin, chili powder, pepper, and salt.  Toss everything around and let the spices get toasty.



Add in tomatoes, black beans (drained and rinsed!!), water, and lime juice.

And add heat to your liking. Bring back to a boil, then reduce to low. Let simmer for 15 minutes. Then taste and add sugar for balance and additional salt if needed. The sugar balances out the acidity from the tomatoes, lime, and tabasco. You could use agave or maple syrup if you prefer.

Top with topping of choice, I recommend avocado!

Eat more sweet potatoes!

One Pot One-der

When you're running short on time and staaarvvviinngg, the last thing you want to do is whip up a salad. Too. Much. Effort. Unless you're one of those people that plans ahead and pre-chops your veggies. You're a smart one.  Unfortunately, I fail to plan ahead and end up chewing on string cheese and cookies. Cool.

So just when you've gotten to the end of your nutrition rope and need a way to make up your vegetable deficit, enter ME.

You're welcome.

Garden Harvest Chili
more than enough for 6 hungry people


Ingredients

• 2 small zucchini, halved and then sliced into half moons
• 1 small onion, chopped
• 2 bell peppers, chopped
• 2 large jalapenos, halved, cored, and finely diced
• 3 cloves garlic, minced
• 1 tbsp EVOO
• 1 tbsp chili powder
• 2 tsp cumin
• 1 large can + 1 small can of diced tomatoes
• 1 can black beans
• 1 can kidney beans
• 1 tbsp dried oregano
• 1 tbsp dried parsley 
• S + P to taste
• cornstarch slurry: 1 tbsp cornstarch + 1 tbsp cold water
• Optional: 2 cups chopped chicken, ground turkey, sausage, or quinoa (for vegetarian)

Instructions

• Heat oil in a large soup pot over med-high heat
• Add onion, garlic, and jalapeno and cook 1-2 minutes, or until soft

• Add peppers and zuch and cook another 2-3 minutes

• Add cumin and chili powder, stir into veggies, and let spices get all aromatic and wonderful

• Add tomatoes and beans, oregano, and parsley

• Bring to boil 
• Taste broth and add s+p to taste

• Add protein (optional) and bring back to boil

• Reduce to simmer and cook for 10 minutes so flavors can get all delicious
• I like my chili nice and thick, so I stir in a cornstarch slurry to thicken up the juices
• Serve with a dollop of greek yogurt and a sprinkle of light cheese!

You should probably serve that chili with a healthy cornbread, don't you think?

Jalapeno Cheddar Yogurt Cornbread
 12 servings


Ingredients

• 1 cup cornmeal
• 1 cup whole wheat flour
• 2 1/2 tbsp baking powder
• 1/2 tsp baking soda
• 1 tsp salt
• 3 tbsp white sugar
• 1/4 c. finely diced jalapeno
• 1 cup shredded light mexican blend cheese
• 1 cup frozen corn 
• 1 cup nonfat plain greek yogurt
• 3/4 cup milk
• 1 egg
• 4 tbsp butter or earth balance, melted

Instructions

• Preheat oven to 375F
• In one large bowl, combine cornmeal, whole wheat flour, baking powder, soda, salt and sugar and whisk so everything is combined and distributed

• In another bowl whisk together yogurt, milk, and egg
• Whisk in melted earth balance
• Add wet to dry and fold until just combined
• Gently fold in jalapeno, cheese, and corn 

• Spray a 9x12 pan with cooking spray, and smooth batter evenly into pan
• Bake for 45 minutes or until golden
• Let it cool for 5-10 minutes before cutting and serving. Yum!

 This cornbread is a little different from what you're probably used to. It's super moist, not super sweet, and (gasp!) healthy!

I think I've redeemed myself for all that string cheese by now.

Pantry Party!

A big pantry is a good thing and a bad thing.  Good because you can always have one of everything on hand. Bad because then you always have one of freaking everything on hand.

Meet the pantry:

yikes.

Luckily, organization is my specialty! Organization can improve your productivity and reduce your "losing my mind" feeling. Also, it could save you money because instead of buying olives you would look in the olive section of your pantry and see EIGHT packages of olives. True story.

My plan of attack. Sort items by category:

• Starches
• Oils
• Vinegars
• Dressings
• Sauces (hot, buffalo, pasta)
• Condiments (olives, pickles, mustard, mayo, ketchup, dips)
• Canned veggies
• Canned fruit
• Canned proteins (tuna, salmon, sarrdddiiinnneeesss!!)
• Beans
• Soups
• Baking ingredients
• Beverages (coffee, tea, cocoa and sweeteners, creamers)
• Booze
• Cat treats (yup)

Cat treats before

Cat treats after

Top tips:

• Contain small packages into a bowl or other container, like the cat treats above
• If you have a lower pantry of shelf where canned foods are tightly packed you could write "diced tomatoes" or "cream of mushroom" on top of cans with sharpie for easy reference
• If it's been in your pantry forever, check the expiration date. It probably expired three years ago. 
• Put contents of nearly empty packages into smaller packages
• Oh, and have a helper

Ummmm that expired three years ago....

Big bag ---> Small container

this is my helper.

The results! 

Boozey beverages in back, kitty supplies in front.

Condiments, sauces, dressing, oil/vin, and a bin for onions and potatoes

Starches, proteins, canned fruits and veggies, soups, and baking goods.

Hot beverages: most accessed items in front - coffee grinder, filters, coffee.

Another great thing about really taking stock of your pantry is that you can get inspired for a meal! The one meal that you can nearly ALWAYS put together on the fly is a bowl of soup. All you need is some veggies, some protein, some liquid, and spices. DONE. I will share my recipe from the pantry, but it's really just an inspiration. Whatever you have on hand works! That goes for your produce drawer, too. Half an onion here, half a pepper there... You get it. My rule of thumb on spices is 1 tsp from 3-5 of your favorite spices. More than that and you just get lost. 

Here's what I rounded up from the kitchen:

Pantry Chili

Ingredients

• 1 tbsp EVOO
• 3 15 oz. cans of beans, with liquid ( I used Cannellini, Garbanzo, and a can of Ranch Style Beans)
•  1 28 oz can of diced tomatoes, with liquid
• 1-2 cups of water, depending on how much broth you like
• 1 1/2 bell peppers, chopped
• 1 red onion, chopped
• 1/4 c. left over diced white onion
• 3 cloves of garlic, minced
• 1 tsp each: taco seasoning, paprika, cumin, cayenne, parsley flakes
• Salt and pepper to taste

Directions

• In a large pot, soften onions, garlic, and peppers in olive oil
• Once they begin to brown, add beans, tomatoes, water, spices
• Simmer for 10 minutes
• Taste, add salt and pepper as needed
• Simmer for 5 more minutes, remove from heat and cool 5 minutes before serving
• Serve with shredded cheese and greek yogurt to dollop on top

While the chili is simmering, why don't you make these crazy delicious green onion buttermilk drop biscuits?! They are delish!

Disclaimer: I don't really support the use of a processed food like bisquick, but it's ok if you're cleaning out your pantry. 

Cheddar Green Onion Buttermilk Drop Biscuits

this is hardly a recipe, because I basically followed the box...

Ingredients

• 2 cups heart smart bisquick
• 3/4 c. reduced fat buttermilk (this is more than the box calls for because buttermilk is so thick and the extra additions of dry ingredients)
• 1/2 c fresh diced green onion
• 1/2 c. 50% reduced fat shredded cheese (I recommend cheddar or mexican blend)

Directions

• Mix all ingredients until just incorporated
• Drop on a greased baking sheet
• Bake at 450 for 10 minutes

These were incredible... The buttermilk gave them a tart flavor reminiscent of sourdough. And they were less than 150 calories each! You could also knead them a bit and cut them out for traditional biscuits, but who has that kind of time? Like the soup, you could throw any ingredients into these biscuits. Sun dried tomato and parmesan come to mind... Another day.

If you brushed these with melted smart balance after they came out of the oven, they would be a healthier alternative to Red Lobster cheddar biscuits...

Delicious.

In other news, I had my first class of my MBA education last night: Statistics! I'm really looking forward to it... My professor was entertaining and engaging and my classmates are so friendly. I'm excited for my two other classes on Wednesday, Organizational Theory and Business Ethics. It will be a busy semester, but I welcome it with open arms. 

Happy Tuesday!