Creamy Potato Soup

I made this recipe in our slow cooker yesterday because I've been craving potato soup, and it was delicious. Very simple to put together also. I made it vegan by using unsweetented soy milk, but if you don't have that on hand, you could use something else.

Creamy Potato Soup
Adapted from Healthy Slow Cooking

4 medium russet potatoes, peeled & diced
2 cups vegetable broth
1 tsp minced garlic
1 tsp dried rosemary
1 cup unsweetened soy milk

In slow cooker, combine all ingredients except soy milk. Cook on low for 6-8 hours. Stir in milk and puree with an immersion blender or mash potatoes with a potato masher before serving.

I topped the bowl in the photo with McCormick Bac'n Bits* and chopped scallions (no-count). You could also add fat free cheddar cheese or vegan cheddar cheese*.

Tempeh Bell Pepper Chili

I found this recipe using one of my favorite iPad apps -- the Whole Foods app. It's free and is great for finding recipes that use ingredients you have on hand, or figuring out what to do with something you haven't tried before. I have a few blocks of tempeh I need to use up, so I bought some bell peppers this week so we could try it. It turned out delicious and is very easy! (And it only cost $1.16 per serving. I bought the peppers at Aldi. Wouldn't buy them anywhere else this time of year! Tempeh is cheapest at Trader Joe's.)

Tempeh Bell Pepper Chili
From Whole Foods

2 tbsp extra virgin olive oil
8 oz package tempeh, crumbled
1 red bell pepper, chopped
1 yellow bell pepper, chopped
1 green bell pepper, chopped
2 tbsp finely chopped garlic
1/2 tsp salt
Ground black pepper to taste
2 15-oz cans kidney beans, rinsed & drained
2 15-oz cans diced tomatoes, with liquid
1 cup water
2 tbsp chili powder
1/2 tsp ground cumin
1 bay leaf
Crushed red pepper flakes (optional)

Heat oil in a large pot over medium heat. Saute peppers, garlic, and tempeh in oil 5 minutes, stirring frequently. Add remaining ingredients, bring to a boil, reduce heat to med-low and simmer, covered, for 30 minutes to allow flavors to meld. Uncover and let stand at least 5-10 minutes to thicken and cool before serving.

Makes 6 servings, 1 heaping cup each.

Recipe Review: Spanish Chickpea, Tomato & Kale Stew

This recipe come from the new Weight Watchers Power Foods cookbook's vegetarian chapter. I thought it looked interesting, and I had some kale to use up. Since I had all of the ingredients on hand for the most part, I decided to give it a try. I did substitute 1 tsp of turmeric for the 1/4 tsp of saffron threads it called for, based on a recommendation I found online to use 4 times as much turmeric when substituting for saffron. I also used smoked paprika -- the recipe calls for either smoked or regular paprika. I feel like the smoked paprika added a little bit more complexity to the flavor of the stew, so I would recommend using it. It has a bit of a lengthy cooking time and took almost an hour from start to finish, including prep time, but it was very good! I also served it with brown rice to round it out and add some whole grains to the meal.

Here's what it looked like:

Throw Together Chili: Meatless Redoux

With my new vegetarian lifestyle, I am working on adapting some of my favorite recipes that involve meat to be meatless. Since this chili is one of my cold-weather basics, it's up first. :) It's super easy to make meatless, and it saves you a little money and some calories. This is the 6-serving version -- if you are cooking for two, feel free to cut the recipe in half and store the remaining "beef" crumbles in a Ziploc bag or bowl to use within a few days. Perhaps some spaghetti with "meat" sauce? ;)

I used the Lightlife Smart Ground crumbles because that is what is available at the store my husband went to last night. You can also use Trader Joe's Beefless Ground Beef or Yves Meatless Ground Round -- all are the same product. They are refrigerated, usually in the produce section, and always near the tofu. Walmart has the Yves, and they are in the produce section. The crumbles are in a clear plastic pouch contained in a cardboard sleeve. Buying these instead of ground beef also saves me a little money -- 93% or leaner ground beef at my stores will run you at least $4...the Smart Ground is $3.39 at Meijer and is the equivalent to a pound of ground beef.

Meatless Throw Together Chili

1 small to medium onion, chopped
12 oz package Lightlife Smart Ground Original "beef" crumbles
2 15 oz cans diced tomatoes
2 8 oz cans tomato sauce (or one 15 oz can)
2 15 oz cans kidney beans, rinsed & drained
1 1/2 tbsp chili powder

In a large saucepan or stockpot spritzed with cooking spray, saute the onion until soft. (If it sticks, add a little water.) Add in the crumbles and break up with a wooden spoon. Add remaining ingredients, stir, and bring to a boil. Reduce heat to a simmer and cook for at least 15 minutes.

Italian-Style Tempeh with Rotini

I invented this dish tonight because I had a package of tempeh I needed to use up. I had read that I could crumble it up and use it as a substitute for ground beef, so that was my inspiration for this dish. It was very easy to put together, vegan, and very tasty. It's not too colorful once the pasta is stirred in, but it would be prettier with a zucchini if you have one on hand. You could substitute pretty much any mild vegetable if you're not a fan of summer squash.

Italian-Style Tempeh with Rotini

1 tbsp olive oil
8 oz tempeh, crumbled
1 medium summer squash or zucchini, quartered and sliced
2 cups sugar free, fat free pasta sauce (I use Whole Foods 365 brand)
6 oz whole wheat rotini (measured dry)

Cook rotini according to package directions. Meanwhile, heat olive oil in a large nonstick skillet. Add crumbled tempeh and squash and saute until tempeh starts to brown. Add sauce and bring to a simmer. Reduce heat, cover, and simmer until pasta is done. Drain pasta well and stir into sauce mixture.

This recipe makes 4 servings and includes 3/4 tsp of healthy oils per serving.

Smoky Split Pea Soup

It turns out, you really don't need ham to make a hearty, smoky soup! The important part is the salty, smoky flavor, as is demonstrated in this vegan soup that's perfect for a cold winter's day. It's really important that you use smoked paprika, not regular paprika, for this recipe. McCormick makes it in their gourmet line. (It's also fun to substitute it for regular paprika in other recipes to change the flavor up a bit.)

Smoky Split Pea Soup
Adapted from the book Appetite for Reduction

1 tsp olive oil
1 medium onion, chopped small
4 cloves garlic, minced
A few pinches of freshly ground black pepper
1 tsp salt
4 tsp smoked paprika
2 tsp dried thyme
1 1/2 cups diced carrots
1 1/4 cups dried split peas (rinsed)
6 cups vegetable broth (I used low sodium)
(The original recipe also called for 1 tbsp freshly squeezed lemon juice, which I omitted.)

In a 4-qt saucepan or stockpot, heat olive oil over medium heat. Add onion and saute for 4 minutes, until translucent. Add garlic, salt & pepper, and saute one minute more. Add paprika and thyme and stir constantly for about 15 minutes to toast spices. Add carrots, split peas, and broth, cover, and bring to a boil. As soon as it comes to a boil, reduce heat to a simmer and cook 40 minutes or until peas are tender. Let stand 10 minutes before serving for maximum flavor.

Note: It took my peas about an hour to get tender...and they still weren't as tender as I would have liked, but we were hungry and wanted to eat. Next time I may adapt this to the slow cooker so I can be sure the peas all get really tender.

This recipe makes 5 servings of 1 1/2 cups each.

Slow Cooker Black Bean Soup

I love my slow cooker, because you can "set it and forget it." Dinner is ready whenever you are, and the cooking is already done...so it's great for busy evenings. This recipe does call for some skillet-cooking of vegetables ahead of time, but I think it would probably be fine if you didn't do that, as long as you cook it the full 8 hours. You could also leave out the oil if you did it that way. As usual, I have backed down on the spices in my version because I'm not a fan of things that are really hot. If you want it hot, add the 1/2 tsp cayenne pepper back into the recipe.

Black Bean Soup
Adapted from Fresh from the Vegetarian Slow Cooker

1 tbsp olive oil
1 small onion, chopped
1 medium carrot, chopped
1 small green bell pepper, chopped
1 tsp minced garlic
2 14.5 oz cans black beans, rinsed & drained
14.5 oz can diced tomatoes (not drained)
4 cups low sodium vegetable broth
1 tsp ground cumin
1 tsp dried thyme
salt & pepper to taste
2 bay leaves

In a large skillet, heat oil over medium heat. Add onion, carrot, bell pepper, and minced garlic, stir, cover, and cook for 5 minutes to soften. Meanwhile, in slow cooker, add beans, tomatoes, and spices and stir together. When vegetables are done, add them to the cooker. Pour broth over top, stir, and add the bay leaves. Cook on low for 8 hours. Before serving, remove bay leaves and use an immersion blender for a few seconds to puree a small portion of the soup, just enough to thicken. You can also remove 2 cups of soup from the cooker and puree in a blender, and add back to the soup.

This recipe makes 6 servings of 1 1/2 cups each.

Cornbread Topped Southwest Pot Pie

This is an easy and tasty Meatless Monday recipe with a healthy dose of fiber! :) And best of all, it's a "pot pie" with a cornmeal crust that cooks right in the slow cooker. The original recipe called for cooking the onion, carrots, and peppers in a skillet before adding to the slow cooker, but I didn't do this and it turned out fine.

Cornbread Topped Southwest Pot Pie
Adapted from Fresh from the Vegetarian Slow Cooker

1 small onion, chopped
1 medium carrot, chopped
1/2 sweet bell pepper, chopped
28 oz can pinto beans, rinsed & drained (or 2 smaller cans)
1 cup frozen corn
4 oz can diced green chiles
1 tbsp soy sauce
1 tsp minced garlic
3/4 cup vegetable stock
1 tbsp minced fresh cilantro
2 tbsp olive oil
1 cup cornmeal
2 tsp baking powder
1/2 tsp baking soda
1/2 cup plain soy milk (or fat free milk)

In a slow cooker, combine all ingredients except the oil, cornmeal, baking powder, baking soda, and milk. Cover and cook on low for about 6 hours or high for 3 hours. About an hour before serving, in a large bowl, stir together remaining ingredients, spoon over ingredients in the slow cooker and spread evenly. Cover, turn slow cooker to high, and cook about 30 minutes to 1 hour or until crust is done. Serves 4 with 1 1/2 tsp of your healthy oils per serving.

Bulgur and Bean Chili

It's Meatless Monday! :) I have been trying to eat "meatless" on Mondays for a couple of months now, and I hope that some of my readers will join me in making one or two days a week consistently meatless. Why go meatless? Because if every American ate no meat just ONE day a week, it would be like taking more than 19 million cars off the road. That's a lot of energy and a lot of pollution!

This is a great chili for meatless Monday. The bulgur provides a texture similar to ground beef in the chili and thickens it up quite a bit. It's also very nutritious. If you can't find it, look in the natural foods section of your grocery store or in a health foods store. Whole Foods has it available in the bulk bins. I am posting my version of this recipe, because I made a few changes to suit my tastes. To see the original version, click on the link below the title. It was plenty "kicky" enough for me this way and would have been way too spicy with the original recipe. I also topped mine with a dollop of fat free Greek yogurt.

Bulgur and Bean Chili

Adapted from WeightWatchers.com

1 1/2 tsp olive oil
1 cup chopped onion
1 small green bell pepper, chopped
2 tbsp chili powder
1 tbsp minced garlic
3 cups water
28 oz crushed tomatoes in tomato puree
3/4 cup uncooked bulgur
1 tsp salt (or to taste)
1 cup frozen corn
15 1/2 oz can black beans, rinsed & drained
1/2 cup chopped cilantro (fresh)
1/2 tsp fresh lime juice

Heat oil in a large saucepan or dutch oven over medium heat. Add onion and pepper, saute until tender (about 5 minutes). Add chili powder and garlic and saute until fragrant (about 30 seconds). Add water, tomatoes, bulgur, and salt; bring to a boil over medium-high heat. Reduce heat to medium-low, cover, and simmer 10 minutes, stirring occasionally. Stir in corn and beans and simmer, covered, 5 more minutes, or until corn and bulgur are tender. Remove from heat and stir in cilantro and lime juice.

Makes 6 servings, 1 1/4 cup each.

Vegetarian Lasagna

I love this lasagna recipe because it's so tasty and very versatile. You can substitute any veggies you want and it should come out just fine. It was also very easy to make SFT-friendly by using fat free cottage cheese and mozzarella cheese in place of the full-fat versions. I think my mom cut it out of the newspaper when I was in high school, so we've been making it for a while. The version I'm posting is half of the original recipe, perfect for 4 people and made in an 8x8" baking dish. If you are serving more or want lots of leftovers, make it in a 13x9" pan and double it.

Vegetarian Lasagna

4 sheets DeLallo whole wheat no-boil lasagna
3/4 cup fat free cottage cheese
2 tbsp Parmesan cheese*
1 egg white, slightly beaten
2 tsp dried parsley
1 small zucchini, quartered and sliced
1 small yellow summer squash, quartered and sliced
3/4 cup sliced fresh mushrooms
14.5 oz can Italian-style diced tomatoes
1 tsp minced garlic
4 tsp olive oil
1 3/4 cups Kraft fat free shredded mozzarella cheese
2 1/4 cups Whole Foods 365 Fat Free Pasta Sauce
3 oz tomato paste

In a small bowl, stir together the cottage cheese, egg, parsley, and grated Parmesan. Refrigerate until needed. Meanwhile, heat olive oil in a skillet over medium heat and saute zucchini, squash, mushrooms, and tomatoes (slightly drained) until tender. Stir together marinara sauce and tomato paste in small bowl.

Assemble lasagna as follows in 8x8" baking dish:

Layer of marinara sauce mixture (about 1/3 of it)
2 sheets lasagna
Half of cottage cheese mixture
Half of vegetables
2/3 cup mozzarella
Layer of marinara sauce mixture (about 1/3 of it)
2 sheets lasagna
Remainder of cottage cheese mixture
Remainder of vegetables
2/3 cup mozzarella
Remainder of marinara sauce mixture
Remainder of mozzarella

Using a misting oil sprayer or olive oil cooking spray, lightly mist the top layer of cheese to aid in melting and browning. I used a 10-pump spray in my Weight Watchers oil sprayer.

Bake at 375 for 20-25 minutes. Let stand 5 minutes before cutting and serving. Makes 4 servings.

Baked Macaroni & Cheese

While it's not quite the same as grandma's buttery version, this mac and cheese is very creamy, cheesy and satisfying. There is a small amount of flour in the recipe, but it's not enough to bother counting (unless you consume the whole recipe all by yourself). Each serving also contains 1 tsp of healthy oils for the day.

I usually cut this recipe in half and bake it in a 1-quart casserole dish for just my husband and I (and that's what's in the photo). The full recipe as written below contains 6 servings of about 3/4 cup each -- if you plan to eat more or have a large family you might want to double it. The original recipe also uses whole wheat penne, but I find that the medium shells work better and seem more classic "mac and cheese"-like.

Baked Macaroni & Cheese

Adapted from Weight Watchers New Complete Cookbook

8 oz whole wheat pasta (I use Whole Foods Organic Whole Wheat Shells)
2 tbsp canola oil
2 tbsp all-purpose flour
2 cups skim milk
2 1/3 cups fat free cheddar cheese (divided)
salt & pepper to taste

Preheat oven to 350 degrees. Cook pasta according to package directions; drain & rinse with warm water; set aside. In a large saucepan (a round-bottomed saucier pan works best) heat oil over medium, then whisk in flour and cook, whisking constantly, for 2 minutes. Whisk in milk gradually until smooth. Bring to a boil; boil for 1 minute. Remove from heat and stir in 2 cups of cheese and salt and pepper. Stir in pasta. Transfer to a 2-quart baking dish and top with remaining 1/3 cup cheese. Bake for 25 minutes, or until cheese is browned and bubbly.

Tex Mex Summer Squash Casserole

I found this recipe while looking for a vegetarian casserole for my "Meatless Monday." Since I had a couple of large zucchini from the farmer's market waiting to be used up, I decided to give it a go. I cut the original recipe in half and modified the serving size to fit the needs of our two-person family. If you are feeding more than 4 people or you have big appetites, you'll want to double the recipe. In the interest of full disclosure, I used 2% cheese when I made this because I needed to use some up before it went bad. If you use fat free cheddar instead, the only non-power food to worry about is the flour, which isn't enough to bother counting unless you eat the whole casserole. ;)

It turned out delicious, with the green chiles adding more flavor than heat; just the way I like it! Another good addition might be some drained & rinsed black beans to up the fiber & protein a bit. It was fairly filling as written though.

Tex Mex Summer Squash Casserole

Adapted from EatingWell.com

1 1/4 lbs zucchini or summer squash, quartered lengthwise and thinly sliced
1/3 cup finely chopped onion
4 oz can green chiles
1/4 tsp salt
1 cup plus 2 tbsp sharp cheddar cheese, divided (fat free)
2 tbsp all-purpose flour
1/2 cup mild salsa

Preheat oven to 400 degrees. In a large bowl, combine squash, onion, chiles, salt, and 1/2 cup cheese. Sprinkle flour over top and toss to coat. Transfer mixture to 8x8" casserole dish coated with cooking spray and cover with foil. Bake 35-45 minutes or until squash is done and casserole is bubbling. Spoon salsa over top, cover with remaining cheese and bake, uncovered, until golden and heated through, about 20-30 minutes. Makes 4 servings.

Sweet Potato & Chipotle Soup

Time for another of Martha's recipes! :) This soup was a delicious way to enjoy the nutrition of a sweet potato, with a slight heat and smoky flavor. With its bright orange color, it seems perfect for fall! I served it with slices of a multigrain loaf from Walmart's bakery (counting points for that) and a dollop of fat free sour cream stirred into each bowl. I also cut the original recipe in half to size it down for my two-person family. ;)

Sweet Potato & Chipotle Soup

Adapted from MarthaStewart.com

1 tbsp olive oil
1/2 medium onion, chopped
1 tsp cumin
1/2 tsp minced garlic
1 lb sweet potatoes, peeled & chopped
1/2 or 1 chipotle chile in adobo, chopped
3 1/2 cups fat free, reduced sodium chicken broth
Salt & pepper
Fat free sour cream, for serving

In a medium to large heavy pot, heat olive oil over medium-high. Add onion, season with salt & pepper, and cook until edges of onion start to brown, about 7 minutes. Add cumin and garlic and cook, stirring, until fragrant (about 1 minute). Stir in sweet potatoes, chile, and broth. Bring to a boil, reduce heat, and simmer rapidly until potatoes can be easily mashed with the back of a spoon (about 20-25 minutes). Let cool slightly, then puree carefully in batches in a blender. Pour back into pot and rewarm over low heat. Stir a dollop of fat free sour cream into each bowl.

Makes 3 servings of 2 cups each, with 1 tsp of healthy oils per serving.

Minestrone with White Beans & Collard Greens

A friend of mine recently recommended an excellent collection of 60 quick and easy soups on the Martha Stewart web site. You'll probably be seeing quite a few of them on this blog in the fall and winter months. ;) I chose this soup for tonight because I had a bag of collard greens in the fridge I purchased for another meal that I ended up not making. Not wanting to waste them (or the many cans of Great Northern beans I discovered in my pantry last week), I decided to give it a try.

Minestrone with Collard Greens and White Beans

Adapted from MarthaStewart.com

1 tbsp olive oil
1 medium onion, chopped
1 tsp minced garlic
coarse salt & ground black pepper
2 tbsp tomato paste
1 lb bag pre-chopped collard greens, or 2 bunches, chopped (discard stems)
1/2 tsp dried thyme
1/2 tsp crushed red pepper flakes
2 cans (15.5 oz each) great northern beans
14.5 oz can diced Italian style tomatoes in juice

Heat oil over medium heat in a large saucepan. Add onion and garlic; season with salt & pepper. Cook, stirring occasionally, until onion begins to soften (about 5 minutes). Meanwhile, rinse & drain beans in colander. Take 1/4th of beans and place in bowl; mash with back of spoon. Add tomato paste to onions and garlic and cook, stirring, until onion is coated. Add greens, thyme, and pepper flakes. Cook and stir 2-4 minutes, until greens start to wilt. Add all beans to the pot, along with tomatoes and 4 cups water. Bring to a boil, reduce heat and simmer 10-15 minutes or until greens are tender.

Makes 8 servings of 1 1/2 cups each, with 1/2 tsp of your healthy oil in each serving.

Farmer's Market Ratatouille

I scored quite a haul for a very cheap price at our local farmer's market this week, and I am eager to use up all of these beautiful veggies! Ratatouille seemed like a great way to combine a lot of them together and "eat the rainbow," so to speak, so I stuck it in the Crock Pot for a light, pre-workout dinner.

Farmer's Market Ratatouille

1 medium eggplant, diced
1 medium yellow summer squash, coarsely chopped
2 medium tomatoes, coarsely chopped
1 medium green bell pepper, finely chopped
1 small onion, finely chopped
8 oz can tomato sauce
1/4 tsp salt
1/4 tsp black pepper
1/2 tsp minced garlic or 1 clove, minced

Combine all ingredients in the slow cooker and cook on low for 4-5 hours or high for 2 hours. Stir in snipped fresh basil just before serving, if desired.