Massel stock makes chicken-less stew taste like chicken

I was first introduced to Massel's bouillon and stock products earlier this year when they asked me to do a few blog posts after reviewing their products. At home, I like to use products that are gluten-free and dairy-free for my family and without a lot of added "stuff". What I didn't know at the time was that all of their products are also vegan. Wow! What a concept. See my first review of Massel's products  here along with their story.

When I was trying to think of what to make, I remembered a recipe from my cookbook that might be the perfect test; a chicken-less stew that tastes like pot pie. In the past, I had made it with milk to make it vegetarian but hadn't tried vegan.

This is a sponsored post and products were provided by Massel. All opinions are my own.

I love this recipe for a few reasons. It was easy. I started cooking at 6:00 pm and had dinner on the table by 6:40 pm. The active cooking time, when I had to be at the stove, was about 15 minutes. I shaved off some time by using Trader Joe's pre-cut mirepoix (onion, carrot, celery). If you had to do that yourself, add maybe 5 more minutes. Another reason I liked it was the whole family asked for seconds. That's always a good sign. I cooked some Mrs. Glee's crazy noodles (my review is here) right in the stew so it became almost like a chicken and dumpling styled dish. These noodles, also vegan, are made from beans. So the third thing I liked about the dish was the high protein, low carb content. Oh wait, there's a fourth. It was so easy, my husband did it with very little direction.

I liked the Massel stock because it was quick to make and very flavorful. I've tried both the bouillon and the stock and liked both of them. So, wait no longer. Get ready. Here's the much anticipated recipe! I posted additional (useful) photos after the recipe. Enjoy. Please leave a comment as well. It's nice to know someone is reading the blog and hopefully getting useful information.

Like the products but want to try them first? Stay tuned for a Massel product give away. Remember to sign up for blog posts via email (don't worry, I don't post very often!) and keep in touch with me on Facebook.

Hearty Chicken-less Bean Stew

Makes 4-6 servings

2 teaspoons olive oil

½ medium to large onion, chopped

2-3 carrots, chopped

2 celery ribs, chopped

1/2-1 teaspoon dried poultry seasoning

1/2 teaspoon black pepper

1/2 teaspoon kosher or sea salt

1-15 ounce can white kidney or cannellini beans, drained and rinsed

2 cups Massel chicken-style broth

2 cups milk substitute, plain and unsweetened

2 tablespoons cornstarch mixed with 2 tablespoons cold water

1 cup frozen peas and/or corn

1. Heat oil in a medium pot over medium heat. Add onions, carrots, celery, poultry seasoning, and pepper. Without stirring too often, allow to cook until the onion is soft and lightly browned. This gives the stew good flavor. Add salt. Cook for 1 minute.
2. Add beans and broth. Bring to a boil then lower to a simmer. Cook about 15 minutes.
3. Add milk substitute and stir. Slowly bring to a simmer.
4. Stir the cornstarch and water mixture. Add to the pot and stir. Add peas and/or corn. Simmer about 5 more minutes or until thickened, stirring occasionally.
5. Taste and season with additional salt, pepper, and poultry seasoning.

Saute the veggies and seasonings first.

Drain the beans and prepare the broth.

Finished stew before the noodles.

Vegan Polenta tastes great with Massel Bouillon

I suppose we all get used to brands and products that we like. But, as we know, sometimes change is good.

When Massel approached me with an opportunity to review their products, I was curious since I had not tried it before. I liked the fact that their products are clean, free of things like gluten, dairy, MSG and preservatives.

This is a sponsored post and products were provided by Massel. All opinions are my own.

Thank you to Massel for providing the following information:

The story behind Massel

Massel’s products might be new in the US, but it’s the top selling bouillon in Australia and was launched thirty years ago as the first all-vegetable bouillon and the first bouillon with no added MSG in the world. Massel bouillons and seasonings have always been gluten-free.

Massel uses premium vegetables and herbs, extra virgin olive oil and pure sea salt from the Great Southern Ocean, the cleanest ocean in the world. Massel bouillon makes great tasting stocks, broths, soups, stews and sauces, and it’s an incredibly versatile seasoning as well. You can use Massel bouillon and seasoning as a flavor boost for risotto, polenta, quinoa or couscous. You can mix it with extra virgin olive oil and use to bake vegetables, or substitute for salt in any recipe for a tastier, healthier result.

You can check out Massel on Facebook for great gluten-free, vegetarian and vegan recipes or visit MASSEL.COM to learn more about their products.

When the samples arrived, I wasn't sure what to try first; veggie, beef, chicken or turkey. I didn't notice right away that after each of these words on the label was the phrase "style"; these are all made with vegetables. Now I was really intrigued. It's actually fun for me since I love a challenge.

My first recipe to tackle was making a flavorful polenta without dairy. I was getting ready for a party with at least one guest who can't tolerate any dairy. That means no butter, cream, milk or cheese. Olive oil gives the polenta a great texture but it also needs flavor. The veggie bouillon seemed like it would work, so I gave it a chance.

Based on the feedback from the guests, the vegan polenta was a big hit. It was served with a roasted red pepper sauce which was equally as delicious. I included that as well.

I hope you will give this recipe a try and give Massel a try as well. If you are wondering where you can buy their products, use this link.

Look for another post from me soon. I'll be making a hearty chicken-less stew from my cookbook with a Massel product. For now, enjoy the polenta!


Grilled Vegan Polenta Circles
Serves 4-6

3 cups water
2-3 Massel veggie bouillon cubes
1 cup coarse polenta
1 tablespoon olive oil plus 2 teaspoons
1/2 - 1 teaspoon kosher salt
1/4 tsp ground pepper

1. Bring water to a boil in a medium to large pot. Add bouillon cubes. Stir until the cube is dissolved. While water is boiling, slowly add polenta in a steady stream, whisking constantly. Add 1 tablespoon of olive oil, salt and pepper (start with the 1/2 teaspoon of salt and add more if necessary).
2. Lower heat and simmer until thickened. If bubbling, lower the heat. Stir occasionally. Continue to cook the polenta until thick (about 15-20 minutes) and pour into a greased baking pan.
3. Let cool for 10-15 minutes or refrigerate until the next day, covered.
4. Heat medium to large sauté pan over medium heat. While the pan heats, cut polenta into circles. Place the circles on a plate.
5. Add 2 teaspoons of olive oil to the pan. Add polenta and fry on each side until golden brown. Serve immediately with the red pepper sauce.

Roasted Red Pepper Sauce

2-3 red bell peppers
2-3 tablespoons extra-virgin olive oil
1-2 garlic cloves (if you want something less pungent, roast them first)
2 teaspoons balsamic vinegar
1/2 teaspoons sea salt
Fresh ground pepper to taste

1. Roast the red peppers directly over a gas flame or under the broiler, turning occasionally, until the peppers are blackened all over.
2. Immediately transfer the peppers to a bowl and cover with plastic wrap or place them in a brown lunch size bag and fold it up. Let cool about 10-15 minutes. Peel the peppers and discard the skins, seeds and cores.
3. In a food processor, combine the peppers with the olive oil, garlic, vinegar, salt and pepper. Puree until very smooth. Season the sauce with more salt and pepper if needed.

Real Simple Delicious Soup Review

 Thank you to Real Simple Delicious for providing product samples for my review.

When you’re craving a nice, comforting bowl of soup but aren’t prepared to make it from scratch, there are other options besides resorting to a can. One refreshing example is the Real Simple Delicious line of soups from Cook! These tasty, gluten and dairy-free blends come in the refrigerated section of select grocery stores but can be frozen for longer shelf life.  Flavors include Thai Green Curry, All Bean Chili, Zucchini, Red Lentil, French Onion, Carrot Ginger and Azteca Veggie.

The company—launched in the San Francisco Bay Area just a few years ago—operates under the philosophy that quality and convenience can go hand in hand.

The soups are perfect for those hectic nights when you’re scrounging for a quick dinner the whole family can enjoy. The soup also works well as a base for larger meals. I served the Thai Green Curry soup over chicken and rice and it turned out great (see photo below). The curry wasn’t too spicy (my husband wanted more spice but I thought it worked well) but do be aware that there is tofu in this particular soup in case you are allergic to soy.

The Azteca Veggie, was a tasty blend of carrots, onion, corn and tomato with a nice addition of summer-y squash. The soup ran a bit on the salty side but had a nice flavor.

The zucchini soup was also surprisingly flavorful as I was not expecting such complexity from just garlic, onions and a touch of mild chile. I would definitely get this one again and consider it family friendly. I had some leftover pasta so I added that to mix and it worked well. You could put almost anything in it. It was very tasty.

With special emphasis on avoiding toxins and allergens in our diets, Cook! delivers meal plans and ready to eat dishes to households nationwide.  The soups, however, are available at various health food stores including Whole Foods, Real Food Company and Rainbow Grocery (see website for complete list).

Real Simple Delicious will be changing their name to Nona Lim. Get the story here. You can also follow them on Facebook.

Either way, it's easy, fresh, tasty, and healthy… the soup’s on!

Your Gluten-Free Holiday Meal

This could be your holiday dinner plate!

If you think that eating gluten-free means your holiday meal will be anything less than fantastic, you need this mini e-cookbook that I just published. Whether you are looking to include a single gluten-free dish or makeover your whole holiday meal, this is the book for you. 

Feel good this holiday season but not just because your meal is gluten-free...help raise money for the Hurricane Sandy relief fund AND get a great e-cookbook. For every cookbook sold, $1 will be donated to The American Red Cross. You can also choose to buy just the book without the donation.

To get more details and to purchase/download click here.

Learn how to make a gluten-free pie crust with step-by-step instructions. Instead of a pie, try an easier version; the galette.

Make your own  "custom" cranberry sauce; it's so easy!

Need ideas for leftovers? There's a whole section. Use the pie crust recipe to make a delicious pot pie.

Vegetable and bean soup recipe

One thing I'm good at is looking in the fridge and seeing a meal I can create. One friend said to me once "You look at a cucumber and see 5 ways you can use it. I look at it and see a cucumber." Well, that's why I'm here!

On this particular night, I had lots of veggies in the fridge, a few cans of beans, and a can of diced tomatoes. I always keep gluten-free pasta and chicken broth on hand so to me, that said soup. I cut up the onions, carrots and celery and sauteed them while I opened the cans of beans and diced some other veggies. In well under an hour, dinner was served much to the delight of my family on a chilly night. To learn how to make soup, check this blog entry.

Don't think healthy cooking has to be complicated; it doesn't. But you do need to keep a few things around. My go-to items for soups are:

• Onion, carrot and celery
• Chicken or vegetable broth
• Beans like garbanzo, black, kidney and cannellini or great northern white

You can always add other ingredients like vegetables, diced tomatoes, lentils or split peas, pasta or grains. Salt is essential for flavor along with some seasoning. The basic steps are:
1) Saute the onions, carrot and celery with seasonings.
2) Add broth, beans and any other liquid ingredients (for example, diced tomatoes) and simmer about 20-30 minutes.
3) You can cook pasta, grains or rice in the soup as long as there is enough liquid. Cook based on the amount of time it takes to cook the item (10 minutes for pasta, 20 minutes for rice, etc.).
4) Add fresh vegetables like broccoli, beans or cauliflower during the last 5 minutes of cooking. Other harder veggies like sweet potatoes need longer to cook. Add them before.
5) Taste at the end to make sure there is enough salt.

I suppose you can call this a minestrone soup but I like to focus on the extra veggies. Try this any night of the week. I think your family will love it and you!

Vegetable and Bean Soup
Serves 4-6

2 teaspoons olive oil
1/2 onion, chopped
2 carrots, peeled and chopped
2 celery stalks, peeled and chopped
1/2 teaspoon each pepper, oregano, thyme

2 cloves chopped garlic (optional)
1/2 teaspoon salt

1 quart vegetable or chicken broth plus 2 cups water (omit water if if you aren’t cooking any grains, pasta or rice)
1 can garbanzo beans, drained and rinsed
1 can kidney beans, drained and rinsed
1 can white beans, drained and rinsed
1 15 oz can diced tomatoes, not drained

2 cups cooked or 1 cup dry small pasta like little ditalini, shells or elbows (I use gluten-free)
1-2 cups total assorted chopped vegetables like broccoli, cauliflower, string beans, zucchini, red pepper or kale

Toppings:
1/2 cup parmesan cheese
2-3 Tablespoons pesto

1.    Heat large soup pot to medium first. Add oil, then onion, carrot, celery, and seasonings. Stir once and cook, stirring only occasionally, making sure vegetables don’t burn but that they are browning. Continue cooking until the vegetables are golden and softened.
2.    Add garlic and salt and cook for 1 minute.
3.    Add broth, water, all of the beans, and diced tomatoes. Simmer 20 minutes uncovered.
4.    Add dry pasta, rice or grain to the soup and cook until done (base additional cooking time on how long the item takes).
5.    Add additional veggies and cook another 3-5 minutes or until the veggies are soft.
6.    Top each bowl with grated Italian cheese and/or pesto. Enjoy!

Gluten-free beef stew recipe

When the weather turns cool, I think comfort foods. With a busy day ahead, I knew my crock pot would come in handy. Once again, it delivered, even with a power outage toward the end of its cycle!

Here's a delicious recipe for beef stew which I have converted to gluten-free. To make it "with gluten", use regular flour instead of the white rice and potato starch. The process and seasonings are the same.

We are very lucky to have quality beef right down the road, from Markegard Family Grass-Fed. The test is in the taste which truly delivered. It wasn't too greasy, either, and was very tender.

The only real technique with this recipe is with the flouring of the beef and searing. The directions are very straight forward. Gather your ingredients and, in about 5 hours, dinner is served. Enjoy!

Gluten-Free Beef Stew

2 Tablespoons white rice flour
2 Tablespoons potato starch
1/2-1 teaspoon sea or Kosher salt (add more salt or seasonings based on your taste; you can always add at the end)
1/2 teaspoon ground pepper
1/2-1 teaspoon herbs de Provence or a combination of dried thyme and oregano
1 lb of stew meat, patted dry
1 Tablespoon olive or vegetable oil
Optional: 2 Tablespoons of sherry, brandy or wine

2 cups beef broth
1 14-15 ounce can of diced tomatoes with juice
1/2 onion, chopped
3 carrots, cut into 1/4" circles

1 pound Yukon gold or red potatoes, about 3 or 4, cubed
1 cup each fresh or frozen corn and peas, thawed slightly

1.    Mix flour, starch, salt, pepper and herbs in a bowl with a lid or sealable plastic bag. Place beef inside, close lid or seal, and shake to coat.
2.    Heat oil in pan to medium high heat. Place beef in pan, reserving the flour mixture. Cook meat 2-3 minutes on each side or until just browned. Optionally add sherry or wine and cook for 1 more minute.
3.    Place broth, tomatoes, onions and carrots in a crock pot. Add 1 Tablespoon of reserved flour mixture (discard the remainder) and stir. Add beef. Cover and cook 2 hours on high or 5 hours on low.
4.    Add potatoes and cook 30 additional minutes or until tender. Add corn and peas and cook 10 minutes or until heated.
5.    Taste and adjust seasonings; it might need more salt at the end.

Homemade chicken broth recipe

Often, when I see chef's on TV saying, "Oh, just make your own chicken broth; it's so easy", I think, do they have soccer games, birthday parties and laundry to do? But every once in a while, like after I have a rotisserie chicken, I will make my own broth. When it's all done, I realize it is worth it once in a while for two reasons: flavor and cost.

The flavor of freshly made chicken broth really can't compare to anything in a carton. It can be used to make chicken or bean soup, risotto, quinoa, rice or gravy. As I type, the house has a delicious smell of chicken wafting through it.

The other big advantage of homemade broth is that it's so economical. Earlier in the week, I brought home a $10 all-natural, no antibiotics rotisserie chicken. After 20 minutes of cooling, I removed all of the meat. I used the breast for 4 sandwiches over the next 2 days and the rest of the meat for a delicious chicken stew. I had leftover meat that we nibbled on the day after. I saved the carcass and bones to make the broth later. The veggies were cheap and I really look at the bones as being almost free since often they are thrown out anyway.

If you are looking to save some money or get a terrific broth, do like our moms did and make your own once in a while. You'll be glad you did.

Homemade Chicken Broth

1 chicken carcass (or bones from breast, leg and thigh)
Water to just cover carcass (I used about 12 cups)
2-3 tsp sea salt
1 tsp peppercorns (if you use ground pepper, use 1/2 tsp but your broth will have specks)
2 carrots, peeled and chopped into 3-4 pieces
2 celery ribs, chopped into 3-4 pieces
1/2 onion, cut into 3-4 chunks
1 bay leaf (I didn't have one this time but I do prefer to use it; I suppose it makes it optional)

Place all ingredients in a large stock pot on the stove and cover. Heat to medium and cover. Bring to a boil and then lower to a simmer. Cook about 2 hours. Cool 1 hour. Pour through strainer.

Yield 3 qts (or about 3 containers for which you pay at least $2 each)

Easy Black Bean Soup recipe

Soups are economical and easy to prepare. Generally, the way I make it is the same. Sauté the vegetables with seasonings. Add broth and other pantry ingredients. Bring to a boil and then simmer. My soup recipes all have a pattern. Once you learn how to make soup, it’s so easy to change a few ingredients and have a new dish.

For example, instead of black beans, you can use white beans and change the seasonings from Mexican to Italian (use oregano instead of cumin, coriander and chile powder). Instead of cilantro, add chopped parlsey; instead of tortilla strips, add pasta; and instead of cheddar cheese, add grated Parmesan. It's all about the process.

I love this soup because it just tastes so good and it's easy to make. If you need an overview on soups, check my prior blog post "How to Make Soup" in which I go over some basics. Most of the ingredients can be kept in the pantry with the exception of the carrots and celery (and really, these keep a long time in the fridge).

The next time you find yourself saying, "what should I make for dinner?", why not try this recipe? You will be happy you did!

Black Bean Soup

Bean Soup Base:
2 tsp olive oil
1/2 onion, chopped
2 carrots, peeled and chopped
2 celery stalks, peeled and chopped
Seasonings: 1 Tbl mild chili powder
1/4 tsp ground pepper, 1/2 tsp each cumin, coriander, and oregano
1 c or 8 oz chopped ham (optional)

2 cloves chopped garlic
1/2 tsp salt
2 cans of black beans, drained and rinsed or 4 cups of cooked beans
1 qt chicken or vegetable broth

Optional Ingredients: 1 15-ounce can diced tomatoes, undrained

Toppings: 1/2 c shredded cheddar, 2-3 Tbl chopped cilantro, 1/2 c sour cream, crushed tortilla chips

1. Heat pot to medium first. Add oil, then add onion, carrot, celery, and seasonings. Stir once and cook, stirring only occasionally, making sure vegetables don’t burn but that they are browning.

2. After a few minutes, add the ham and stir once. Continue cooking until ham has browned and vegetables are soft.

3. Add garlic and salt and cook for 1 more minute.

4. Add beans and broth. If you want something more like chili, add the can of diced tomatoes.

5. Simmer about 30 minutes. Top each bowl with cheddar, cilantro, sour cream and tortilla strips.

Gluten-Free Tip: Make sure the broth you use is gluten-free. Also, you might need to check the beans with the manufacturer to make sure they were not processed on machines that process foods with gluten. Everything else should be gluten-free as long as it has been handled appropriately, without any cross contamination issues (e.g. cutting the vegetables on a cutting board which has been used to cut regular bread).

How to Make Soup

For some people, soup can be a hard dish to make. My mother used to say if you didn't season it correctly, it would taste like dishwater (true, very true). So, this is where The Family Chef comes in.

I like to make soup for my family for a number of reasons: it's easy, economical, usually nutritious and tastes good. Just follow these easy steps and you are on your way.


Cook the Mirepoix (seen above)
A mirepoix is a French term and in it’s basic form is a combination of chopped onions, celery and carrots. It’s the base for many soups as well as stocks which are use for gravies and sauces. Try to keep these three vegetables on hand so that making a soup is a breeze any night of the week. When I make soup, I also add chopped ham or a ham hock for a wonderful smoky flavor. If you are vegetarian or don't have it, it's ok to leave it out.

When you cook the mirepoix, add the seasonings except salt and fresh garlic. Salt will extract the moisture and make the veggies sweat. I prefer a saute for nice browning. If the veggies are getting very dry, add a pinch of salt but no more. Otherwise, add the salt with the broth and then at the end if it's needed (or tastes like dishwater).

Fresh garlic will brown and turn bitter if overcooked. Add it right before you add the liquid.


Add the Main Ingredients
Once the mirepoix is cooked, the next step is easy; add broth and your main ingredients.

You can add any type of broth like chicken, vegetable or beef. I like two brands: Pacific organic chicken broth or Better Than Bouillon; the latter is a paste that is mixed with water. It enables you to make exactly the amount needed.

For the main ingredient, I usually use beans or legumes. I use canned beans when I'm in a hurry; lentils and split peas only take 30 minutes to cook. Dried beans can be cooked in 2-3 hours if you plan ahead (check this article on how to do it).

Other ingredients I usually add are diced, canned tomatoes, with their juice.

Simmer Away
Once all of your ingredients are in the pot, bring the soup to a boil and then lower to a simmer. For a thicker soup, leave the cover off. For a more brothy soup, keep covered but make sure the heat is turned to low so it's simmering and not boiling.

Cooking Grains in Soup
Towards the end of the cooking process, I like to add some type of grain to make it a complete meal. Unless I have leftovers in the fridge, I cook rice, quinoa or pasta in the soup itself. Here are some tips:

1. Add broth or extra water to the soup, usually 2-3 times the amount of water as the grain. Return to a simmer.
2. Add dry pasta, rice or a grain to the soup. For example, I would add 2 cups of extra water and 1 cup of pasta.
   
3. Cook an additional 10-35 minutes. For example, brown rice or barley would need the longest cooking time.
   

So, that's it. Pretty simple right? There are many of you out there that want a recipe. Never fear, my Black Bean Soup will be posted next. Enjoy!

Sweet Potato, Black Bean and Beef Chili recipe

One day, when I opened the pantry, I noticed some dried black beans. It made me think of chili and then I remembered I had some sweet potatoes I needed to use up. I pulled out a pound of ground beef from the freezer and decided to make a sweet potato, black bean and beef chili the next day. The bonus was also having cilantro and sour cream in the fridge, too.

This recipe (and accompanying videos) highlights some great techniques; how to saute vegetables to get the most flavor and how to brown meat. The sweet potato adds a nice touch but you could just as easily leave it out. Cooking the beans fresh is another option when you have the time. I served this chili over polenta. It would also be good on top of rice, a baked potato or just plain. And if you want to create this as a vegetarian option that's easy; just leave out that step.

Watch the video here for how to make this dish.

Watch the video here for how to rehydrate beans "quickly", tips on browning meat and how to use a smooth edge can opener.

Sweet Potato, Black Bean and Beef Chili
Serves 4-6

1 medium onion, chopped
2 tsp olive or vegetable oil
1/2 tsp each pepper, oregano, and coriander
1 tsp each cumin
2 Tbl chili powder
1-2 carrots, chopped or about 6 baby carrots, chopped
1 medium or 1/2 large sweet potato, peeled and chopped
1 clove garlic
1 tsp salt
1 lb of lean ground beef or turkey
2 cups of black beans (or 1 can, drained and rinsed)
1 14 oz can of diced tomatoes
1 14 oz can of tomato sauce
1-2 cans of water or broth (pour liquid into each can to get all of the tomato out)
1-2 Tbl tomato paste
Additional salt to taste
1/2 tsp sugar if needed

1. Heat a large pot to medium. Add oil and then onion and give it a quick stir or shake. Sprinkle with herbs and spices (not the salt), stir and cook while you chop the carrot and sweet potato. Do not stir the onions very much. Just once every few minutes so they aren't sticking or burning.
2. Add the carrot, then the sweet potato and cook another 5 minutes.
3. When veggies are soft, add garlic and salt and cook for 1 minute. Remove from pot and place in bowl.
4. Make sure the pan is hot again and add ground beef. Drop the meat in small pieces into the pan and do not stir; press down slightly. Do not crowd pan. Once browned, turn over and cook other side. Once the other side is cooked, use a spoon to cut the meat into smaller pieces. If the meat is browned, the dish will have more flavor.
5. Once the meat is cooked through, add the veggies, diced tomatoes, tomato sauce, beans, water and tomato paste. Bring to a boil, lower to a simmer and cook 20-30 minutes. If the chili looks dry, add more water.
6. Taste chili and adjust the seasonings. Add salt to taste as well. If the chili is spicy, add some sugar.

Organic Crock Pot Vegetable Soup

I had already posted a crock pot soup recipe but I wanted to make a super simple one. That one is this. As you see in the picture, the only real effort with this soup is chopping the veggies and opening one can. Once you do that, you'll have a delicious and super-nutritious soup 3 to 6 hours later, depending upon which setting you use.

I consider this soup to be organic. All of the ingredients are organic, except the seasoning which accounts for 1 tsp. Then again, I'm not moderated by the QAI.

If you want to lower the cost of this dish by a few dollars, use 2 qts of water instead of the broth. Add extra salt, at least 1 tsp. And speaking of salt, you should add to taste. The more flavor from the broth and the veggies, the less you need. But, if you taste the soup and it tastes "flat" or bland, add salt. With this amount of soup, add 1/2 tsp at a time until it tastes good. Your family can also add their own salt to their taste, too.

If you want to make it completely vegetarian, use the water option or vegetable broth. Remember, you can always make your own vegetable broth with veggies, water and salt. That's a good way to reuse veggie scraps as well. And if you have other veggies in the fridge like broccoli, zucchini, peas or peppers, add those to this soup. But wait until the last 30 minutes. Otherwise, those vegetables might get too soft and disintegrate.

The cooking time will vary depending upon what setting you use. This really depends upon whether you are starting it at 8a and coming home at 4p or starting at 2p and want to eat around 5p. Either way, check the beans to make sure they are cooked before serving. It might need less time than what is suggested. You want to ensure the hard beans are soft. Doing it this way means you don't have to soak them, either. Most beans, if cooked for 2-3 hours at a simmer, will be soft enough.

I hope you'll give this a try. If you don't have a crock pot, use a big pot on the stove. When I cook something on the stove for a long time, I do it when I know I will be home. The crock pot is different.

I literally threw the ingredients in a pot and 6 hours later, this is what it looked like. See below for the recipe.

Organic Crock Pot Vegetable Soup

1/2 onion, chopped
1-2 stalks celery, chopped
1-2 carrots, chopped
1 cup bean & grain mix
1 can diced chopped tomatoes
1 32 oz carton chicken or veggie broth
1 tsp salt free seasoning (or any blend)
2 cups water

Add all ingredients. Cook 6 hrs on low. Add 8-10 oz frozen organic chopped spinach and 2 cups cooked pasta at the end. Add salt to taste. Serve with extra virgin olive oil, like California grown Bariani, and fresh grated Italian cheese.

Get ready to eat. Mangia!

Ravioli & Sausage Soup

One night last week, when it was time to make dinner, I went to the freezer. I saw ravioli and frozen spinach. I remembered I had chicken sausage in the fridge as well as tofu and chicken stock. 20 minutes later, dinner was on the table.

I know some times it's hard to see dinner when you open a cabinet but keep soup at the top of the list. Sure, I like to make chicken soup from scratch once in a while but it's not realistic unless I plan it. To make life easy, I usually keep a few containers of organic chicken broth in the pantry.

Soup can be a great one-pot meal, too. I find that if I add the spinach or chard to the broth, my children just sort of eat it. I know for all of you, that's not an option; some children will pick it out. Do the best you can. They are bound to get a few residual nutrients even if they do.

Here are a few ideas to make that chicken broth just a little more exciting:

• Boil pot stickers in broth and add mixed frozen vegetables at the end with a dash of sesame oil
• If you have any leftover rice, pasta or potatoes, use that with veggies and protein
  
• Look for leftover or need-to-use protein in the fridge; saute raw protein like sausage, chicken or ground meat but use the broth to cook seafood like shrimp
• If cooking raw vegetables in a broth, add the hardest veggies first, like carrots, and then add the softer veggies, like zucchini, toward the end
• I know I'm Italian but there's nothing like good quality olive oil and some freshly grated Italian cheese like Grana Padano or Peccorino Romano on top (except when making the potsticker version!)

Ravioli and Sausage Soup
Serves 4

1 or 2 Italian pork or chicken sausages (like pesto, mild Italian, or sun-dried tomato)
1 32 oz carton of organic chicken broth
about 1/2 pound cheese ravioli (I like the Genova brand mini ravioli the best; great flavor)
1 10 oz box or 1/2 bag of frozen, chopped organic spinach
4 oz firm tofu, cut into cubes
Extra virgin olive oil
Freshly grated cheese

1. In a large pot, cook sausage until brown. Remove and cool slightly. Slice and keep warm.
2. Place carton of broth in the pot along with 1 cup of water. Bring to a boil.
3. Once broth is boiling, add ravioli and cook for 5 minutes, 1 or 2 minutes less than recommended time.
4. Add frozen spinach and tofu. Bring back to a boil and simmer for 2 minutes. Add sausage.
5. Serve in big bowls topped with olive oil and cheese.

From Fish to Fish Chowder

You know the phrase, "When life gives you lemons, make lemonade"? Well, that's what happened last week. I had a busy schedule planned, company every night, and lots of cooking. On Tuesday, I had been to the harbor for fish (not realizing how crazy it could be and it wasn't even Christmas Eve yet!). I was planning a 7 fishes dinner for that night for some friends. But, in the middle of prepping, life came to a standstill. I needed to bring my 15 yr old dog Buster to the vet. An hour later, he was no longer with us.

When I have been faced with grief in the past, I cook. It takes my mind off of things and keeps me busy. I don't like to cry. The rhythmic chopping, thoughts of what needs to go into the saute pan and grabbing things from the spice drawer fill my head rather than the sadness I really feel. Later that night, it did hit me.

So our Christmas plans were turned a bit upside down. That night, I cooked some of the food intended for the dinner party for my family and some dear friends who helped us get through that rough experience. The next day, I was looking at a pound of cod ling, trying to figure out what to do with it.

A casual Christmas Eve lunch: fish chowder, steamed crab and garlic shrimp

My husband has always had a soft side for creamy chowder. And it's one of those things my kids really like. We often fight for the last spoonfuls. This seemed like a good use for the fish and I had most of the ingredients in the house. Fast forward about 45 minutes later (after I went out for clam juice) and we had delicious fish chowder. It made me happy to hear the yummy noises c0ming from everyone's mouths and it certainly kept my mind off of things for a few more hours. Before we finished, my husband snapped a few good photos. For whatever reason, I feel compelled to show you these creations rather than only write about it. I thought these really captured the day.

As with all of my recipes, I look at this as simple, tasty, and fairly healthy (I mean, I could have used heavy cream, right?!). I might have to search for some other options for clam juice besides Snow's (only because I'm not really sure about the quality) but in a pinch, it turned out just fine. Thanks for listening...
Amy

Amy's Fish Chowder
Serves 4 (or in our case 3 adults and 2 little ones)

2 tsp Olive oil
2 Tbl unsalted butter, divided
1/2 medium onion, chopped
Ground pepper
A few saffron threads
2 celery stalks, chopped
2 russet potatoes, peeled and cubed into bite size pieces
1 Tbl flour
1 bottle of clam juice (about 8 oz)
2 cups whole milk
about 3/4 lb of firm white fish, cleaned and cut into cubes
salt and pepper to taste

1. Heat a medium sized pot. It's important to make sure there is enough depth so that the fish will be able to cook in the soup. Over medium heat, add olive oil, 1 Tbl butter and onion. Add a few grinds of pepper and the saffron. After a few minutes, add the celery, then the potato.
Tip: While the onion cooks, chop the celery. While the celery cooks, peel and cube the potatoes.

2. Add the remaining tablespoon of butter, allow it to melt, then add the flour. Mix and cook for 2-4 minutes. Lower the heat a little and then add the clam juice (it's better if it's a room temperature) and stir to combine. Add the milk and stir. Bring it up to a boil and lower to a simmer.
Tip: While the soup is beginning to come to a boil, cut the fish.

3. When the soup is simmering, carefully add the fish into the soup and stir. Keep the soup at a simmer in order to cook the fish, about 5 minutes. Add salt and pepper to taste. Cook the soup until it reaches the desired thickness. Remove a piece of fish and cut with a fork to make sure it's cooked. Check the potatoes for doneness as well. They should be soft but not mushy.

4. Serve with some crusty sourdough bread and a nice glass of white wine, like a chardonnay.

Tip: Before you add the butter and flour (roux), you can add white wine or sherry for more flavor (about 2 Tbl). Make sure it has evaporated before you add the roux.

You can also add other fish like crab, clams or shrimp. If you are adding cooked fish or seafood, for example crab, add at the very end.

Bacon is another good flavor in a chowder. Add chopped bacon to the onions and celery and cook until it is crisp. Reduce butter to only 1 Tbl (add with the flour only).

If you don't have saffron, just eliminate from the recipe. It's nice but not necessary.

Bean and Grain Crock Pot Soup

Some times when I food shop, I have to admit I just buy with my eyes (good marketing on someone's part). I'm trying to be better about using what is in the pantry even though it's against my Italian heritage not to have enough food stocked up for 6 months.

When I saw this bean and grain soup mix, I had to have it. There were lentils and barley and kidney beans, black beans, rice...you name it. So colorful and it just had HEALTHY written all over it. Well, not really but you know what I mean. So it went in the pantry, waiting for it's debut.

Friends were coming for dinner who are vegetarian and this seemed like a great reason to make this soup. Here's the trick; the soup mix contained both hard beans (like kidney and garbanzo) as well as barley and lentils. Each of these has different cooking times so I was a little worried how it would turn out. On top of that, I had plans during the day which meant it would be challenging to figure out how to cook this.

Then it hit me; the crock pot! I sort of felt like Doc from Back to the Future; ok, I watched it recently so it was on my mind. If my calculations were correct, this would work! My idea was to cook it at on high heat at first and then keep it on warm for a few hours to replicate the quick cooking. Long story short, it worked and I didn't even need the flux capacitor. The soup was delicious and the perfect consistency.

The trick is to saute and season the veggies first, add to the crock pot with plenty of water or broth and make sure it boils for at least an hour. This could be the perfect greeting after a long day at work. And make sure to have some pesto around to top it with (see the prior post) along with some good quality olive oil and freshly grated Italian cheese.

Crock Pot Soup

1 medium onion, chopped
1-2 carrots, peeled and chopped
1-2 celery stalks, chopped
Olive oil for cooking
Other veggies like broccoli, zucchini, peppers, etc, chopped
Seasoning like pepper, thyme, oregano, garlic
1 qt of stock (vegetable or chicken) or water
1 can of diced tomatoes with juice plus 1 can of water
1 cup of bean and grain soup mix (or just uncooked beans like white or kidney)
Optional: 1 bunch of kale or spinach, washed and roughly chopped (or you can use frozen chopped spinach)
Optional: 1/2 cup of uncooked pasta or 1 cup cooked

1. Heat a large saute pan to medium. Add oil and then veggies along with seasoning. I usually start with the onions and while those cook, I chop the carrots. While those cook, I chop the celery, etc. I save the softer veggies like zucchini for last. The sauteing brings out such delicious flavors; I don't like to skip this step. However, you can make the soup by just putting everything in the crock pot.

2. In a crock pot, add the broth, can of tomatoes plus the water (this also helps to get the rest of the tomato out of the can so you get a better yield from the can), cooked veggies and bean/grain soup mix. Set to High for 2 to 2 1/2 hours and make sure the soup is on at least Warm for another 2-3 hrs.

3. When the cooking time is completed (or when you walk through the door), check the beans for hardness. If necessary, turn crock pot back to high to cook longer. Add more water if necessary.

4. About 30-60 minutes before you want to eat, raise temperature on the crock pot to High. Add rinsed kale or spinach and allow to cook. When the soup is simmering, add pasta. Or, if you have some cooked pasta in the fridge, you can also use that. Make sure kale or spinach and pasta is tender before serving. Taste for seasoning and add salt if necessary.

5. Top with good quality olive oil, some freshly grated cheese and pesto if you have it. This is delicious served with some homemade wheat bread (look for that recipe soon!).

Amy's Chili

First, I'll have to apologize for no picture but this chili, although delicious, doesn't quite photograph well...don't worry, more pics soon of other things!

I don’t know why but I have always loved chili, even when I lived on the east coast. If it had meat and beans, a bit of spice and some tomato sauce, yum-yum! I like it plain, over rice, over a baked potato, with French fries, with nachos and even on top of a salad.

And probably because I tend to make it every few weeks, my family has come to like it as well. Some times the beans are canned and some times fresh. Some times the meat is beef; other times it could be turkey or pork. But lately there’s one thing I have discovered. It’s a great way to use up some of those “veggies on the verge” in the fridge. And of course, if we manage to throw some extra nutrition into a fairly nutritious meal, who am I to complain?

This is also a great recipe to double; you can put it in the freezer or send down the street to that neighbor who just had a baby. I hope you will try it; I’m fairly sure you’ll like it! Enjoy.

Amy’s Chili

1 medium onion, chopped
Olive or vegetable oil
Spices like cumin, garlic, chili powder, black pepper and oregano (start with ½ tsp of each and increase to taste)
Vegetables like carrots, celery, red pepper, sweet potato, zucchini and kale (1/2 – 3/4 cup of each)
1 lb of lean ground beef or turkey
1 can of diced tomatoes
1 can of kidney beans, drained and rinsed
1 can of black beans, drained and rinsed*
1-2 cups chicken broth or water
1 Tbl tomato puree
Salt to taste

*Note-if you only have 1 can/type of bean, use that. You can always use about 2 cups fresh or other types like pinto.

1. Get a large pot and heat to medium (I usually do this and then chop the onion). Add oil and then onion and give it a quick stir or shake. Sprinkle with spices, stir and allow to cook while you chop the other veggies. Add these, one type at a time, and continue to cook. The kale will get soft as it cooks in the chili so you don’t have to cook for very long.

2. When veggies are soft, remove from pot and place in bowl. Make sure the pan is hot again, add a little oil and then the meat. Move the meat around quickly so it covers the bottom and then just let it cook. This enables the meat to brown and develop good flavor.

3. Once the meat is cooked through, add the veggies, diced tomatoes, and beans. Bring to a boil, lower to a simmer and cook 20-30 minutes. If the chili looks dry, add chicken broth or water and maybe some tomato puree. If I have chicken broth in the fridge, I use that; otherwise I use water.

4. Taste chili and adjust the seasonings. Add salt to taste as well.

5. Serve with rice, baked potato, or as is.

Soup is on

Many parents will tell me they have difficulty getting their children to eat vegetables. I have noticed the same thing even with my children but I notice it seems to change on a daily basis. Sometimes the 4 year old will eat a bowl of salad and won't touch the meat. The next day he's spitting out spinach if it's in his pasta. The 2 year old ate a wilted spinach salad with mushrooms yesterday but wouldn't eat the romaine salad 3 days before. When I look at what my kids eat one day and not the next, I try to have selective memory. I rarely pay attention and will serve it to them a week later as if that episode of corn-spitting-out never happened.

Here are some things to think about:

-Don't make assumptions about what your children will and won't eat
-Tomorrow is a different day; your children might like that same vegetable they refused to eat today (you should try to introduce a food 10 times before it's "off the list")
-Make sure the vegetable (or any type of food) is prepared properly and tastes good
(and that's where I can help you with your cooking skills if necessary)

I bring this up because I hear a lot of moms who are buying the latest craze of cookbooks which hide pureed veggies in sauces, cookies and brownies. I'm here to help. Before you get to that point, I want you to try a few recipes. The one below is a perfect example.

It started with me, trying to figure out what to cook for dinner. I looked in the fridge and was faced with a bin of veggies on the verge. I had some brown rice and veggie ground round and decided to try soup. When it was done, I put the bowls in front of the kids (of course garnished with olive oil and freshly grated parmesan) and let them be the judges. A friend came over the week after with her 3 toddlers and I made the soup again. Success. Everyone loved it. Hmm, I was onto something.


One day last week, I went to my son's pre-school to help with their snack. I had decided to make the soup for them as a final test. There was a table of about 10 children, helping to identify the veggies before they went in the pot; they were able to see the cooking process; and most important of all, when it was time to eat, I watched 25 of the 31 children devouring the soup and telling me they liked it, even the ones who aren't normally as adventurous. It wasn't just the soup that was warming my heart that day.

Now, you could take two approaches with this soup; follow the recipe to the "T" or see what's in your fridge and kind of wing it. I think every soup should have onion, carrots and broth in it along with salt and pepper. Another time saving tip is to visit the salad bar of the grocery store; you can get many things already cut up.

I hope you'll try it!

Amy's Veggie Soup

1 Tbl Olive Oil
1 medium onion, chopped
Spices like: thyme, oregano, pepper, herbs de provence (maybe 1/4-1/2 tsp of each)
2 carrots, peeled and chopped
1 stalk celery, washed and chopped
1 cup of chopped, peeled winter squash like acorn or butternut
1/2 head of cauliflower, cut into small pieces
1 bunch of broccoli, cut into small pieces
1 red pepper, chopped
3-4 mushrooms, sliced
1 small or 1/2 large zucchini, chopped
4 cups of broth (chicken, veggie or beef)
1/2 cup of some type of grain like rice or quinoa (if you are adding uncooked, add 1 cup of water to the broth above)

Heat pot on medium heat. Add oil and onion. Add seasonings. Stir once and allow to cook a few minutes but don't allow onions to burn. Add carrots and celery and stir. Add squash, stir and cook 3-4 minutes. Add broccoli and cauliflower (repeat), then pepper, then mushrooms and zucchini. Once mushrooms and zucchini are soft, add broth (more if you are adding an uncooked grain or if you want it soupier). Bring to a boil and then lower to a simmer, stirring occasionally. Test butternut squash. Once that is tender, the soup is done.

If you are adding a quick cooking grain like quinoa or millet, add about 10 minutes before the end of the cooking (when the squash is still firm). You can add white rice 20 minutes before or barley when you add the broth (it takes about 30 minutes to cook). I like to add cooked grains or pasta as well; just add these at the very end to warm through. This is best served with a drizzle of good quality olive oil and freshly grated cheese like parmesan or locatelli and maybe a bit of crusty bread.

Other things you can add: frozen spinach, peas or corn. Any type of winter squash. Any type of potato. Diced tomatoes. Tofu.