Pork and Pumpkin Chili

Pumpkin adds a natural sweetness that compliments the different spices and seasonings in this fall favourite. And it gets even better the next day!

Ingredients:

2 tbsps olive oil

1 onion, diced 

6 tsps minced garlic 

1 tsp sugar 

1 tbsp chili powder

1 tbsp cumin

1 tsp cinnamon 

2 tsps oregano 

1 lb ground pork 

3 tbsps tomato paste 

2 bell peppers, diced 

28 oz can diced tomatoes

2 cups beef broth 

19 oz can black beans

2 cups peeled and cubed pumpkin 

Salt and pepper to taste

Heat olive oil on medium high in a Dutch oven. Add the onion and garlic and sauté just until fragrant. Add the sugar, chili powder, cumin, cinnamon and oregano. Then make a space in the center of the pan and add the pork. Brown and break up the meat cooking until no pink remains.

Add the tomato paste, diced tomatoes, bell peppers and broth. I used this can of diced tomatoes in purée but regular diced tomatoes work too. Bring to a boil then reduce heat, cover and simmer 15 minutes.

Add the black beans and pumpkin, salt and pepper. Bring back to a simmer, cover and cook 25 minutes or until pumpkin is tender. Check and adjust seasonings to taste.

Serve it as is or over toasted buns.

Makes 4-6 servings 

Adapted from: chewoutloud.com

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Pumpkin Beef Stew

Dinner for two comfort food with lots of nutrients from pumpkin and carrots to keep your heart healthy.

Ingredients:

1 lb boneless blade beef, whole or cut in chunks

1 tbsp flour

1 tbsp minced garlic

1 tbsp soya sauce

1 1/2 tsps brown sugar

1 tsp minced ginger

1 1/2 tbsps olive oil

1 onion diced

1 pinch red pepper flakes

2 bay leaves

14 oz can diced tomatoes

1 tbsp tomato paste

2 cups peeled and cubed pumpkin

2 or 3 carrots, cut in rounds

2 cups beef broth

2 tbsps olive oil

fresh parsley

salt and pepper to taste

1 tbsp flour

Mix the flour, minced garlic, soya sauce, brown sugar and minced ginger together to make a paste. Slather all over the beef and marinate 30 minutes.

In a large skillet on high heat add the olive oil and sear the beef on all sides. Remove to a plate. Add a little more evoo and sauté the onion and red pepper flakes for 1 minute. Add the tomatoes and tomato  paste along with the bay leaves and broth. Return the beef to the pan and bring to a boil. Then reduce the heat, cover and simmer 1 1/2 hours. When half the time has past (so after about 45 minutes) add the carrots and pumpkin. You may want to add a little more broth just to cover the veggies. Cover the skillet and simmer another 45 minutes. Add salt and pepper to taste.

Remove the bay leaves, whisk in 1 tablespoon of flour and heat on high uncovered for about 10 minutes to slightly thicken the sauce.

Add fresh chopped parsley to serve.

Makes 2-3 servings

Adapted from: adorefoods.com

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Pumpkin Gingerbread Loaf

This week will be all about pumpkin! First up... pumpkin gingerbread loaf with a hint of orange. This one was made with homemade pumpkin purée but you can also used canned.

Ingredients:

1 cup brown sugar

1 cup white sugar

1 cup vegetable oil

4 eggs

2/3 cup orange juice or water

1 1/2 cups pumpkin purée (canned or homemade)

1 1/2 tsps ginger

2 tsps cinnamon

1/4 tsp allspice

3 1/2 cups flour

2 tsps baking soda

1 tsp salt

1/2 tsp baking powder

2 tsps vanilla

1 tsp maple extract

zest of 1 large orange

mixed seeds (optional)

Preheat the oven to 350°F. Oil and flour 2 - 9 X 5" loaf pans.

In a large mixer bowl mix the brown sugar, white sugar, vegetable oil and eggs together. Then add the orange juice, pumpkin purée, ginger, cinnamon and allspice. 

NOTE: If you want to use homemade purée simply wash your pumpkin, pierce it with a skewer a few times, place on a baking sheet and bake at 350°F for 45-60 minutes. You'll know it's done when you can pierce it easily with a fork. Cool, scoop out seeds then scoop out pulp and blend in a food processor. Or used canned. Add the extracts and orange zest.

In a medium bowl combine the flour, baking soda, baking powder and salt. Add the dry ingredients to the wet in three additions and mix just until combined. Pour into prepared pans and if you like sprinkle with seeds. I did one with and one without.

Bake at 350°F for 1 hour. Check with a cake tester. It should come out clean except for a couple of crumbs. 

Cool 15 minutes on a rack before turning out to cool completely. Then slice and enjoy!

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Garden Green Beans, Tomatoes and Penne

Fresh, crisp green beans, sweet tomatoes and Italian parsley are at the end of their growing season and at the beginning of this easy meal.

Ingredients:

1/2 small onion, sliced

12 oz fresh garden green beans

16 oz fresh tomatoes (quartered whole tomatoes or pierced cherry tomatoes)

2 tbsps tomato paste

1 whole garlic bulb

1/4 tsp thyme

1/4 tsp sage

2 tsps fresh rosemary

1/2 tsp fennel seeds, lightly crushed

Salt and pepper to taste 

1 tbsp olive oil

1/2 cup broth ( veg, chicken or beef)

12 oz penne pasta

2 tbsps parmesan cheese 

Fresh chopped parsley

Preheat oven to 425°F 

Toss the onions, green beans and tomatoes in a rimmed 13 X 9" pan. Whisk the tomato paste and broth together and pour over the vegetables. Cut the top off the garlic bulb and snuggle it into the veggies.

Sprinkle with seasonings, salt and pepper, drizzle with olive oil and bake for 25-30 minutes.

While the veggies roast cook the penne. Before draining reserve 1/3 cup pasta water.

Check the garlic to see if it has softened. If you need to speed it up microwave it for 2-3 minutes, then squeeze each clove out of it's skin and squish into the sauce. Add the drained pasta to the pan and toss, adding reserved pasta water only as needed to achieve a nice sauce. Stir in the parmesan cheese and top with fresh chopped parsley.

Makes 6 servings

Adapted from: slimmingeats.com

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Cabbage Lentil Soup

Easy and nourishing fall-friendly soup that's chock full of veggies!

Ingredients:

1 tbsp olive oil

1 bell pepper, diced

1 onion, diced

2 carrots, diced or sliced

3 tsps minced garlic

5 cups chopped cabbage

28 oz can diced tomatoes

5 cups broth (vegetable, beef or chicken)

3/4 cup rinsed dry lentils

1 cup fresh green beans

1 tbsp lemon juice

1 tsp oregano

1/4 tsp turmeric

1/4 tsp black pepper

fresh chopped parsley

Heat oil in soup pot and sauté onion, pepper and carrots 7-8 minutes. Add the garlic and stir 1 minute, then add the cabbage, tomatoes, green beans and broth. You can add a cup or 2 more of the broth if you want a soupier soup. Rinse the lentils with cold water and add them too, along with the oregano, turmeric and black pepper. Bring to a boil then reduce heat, cover and simmer 25-30 minutes. When the lentils are tender add the lemon juice and fresh parsley.

Makes about 6-8 servings

Eats like a meal!

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Hashtag Honey Chicken

Cutting hashtags into your chicken breasts lets the seasoning get more absorbed into the meat. And the cross-cutting also gives you lots of crispy edges while keeping the inside moist.

Ingredients:

2 boneless, skinless chicken breasts 

Mrs Dash original blend, or salt and pepper

2-3 tbsps olive oil

1-1 1/2 tbsps flour

1 tbsp minced garlic 

1 tbsp olive oil

2 tbsps honey

1 tbsp low sodium soya sauce

1 1/2 tbsps rice wine vinegar

Fresh chopped parsley 

Take each breast and cut hash marks 1/8 - 1/4" deep about 1" apart. Sprinkle generously with Mrs Dash and rub into the meat. Then dredge in flour.

Heat oil in a skillet to high and brown cut side down 2-3 minutes until golden. Turn heat down to medium high, flip and brown five minutes. Add another tablespoon of oil in the center of the pan,and add the garlic. Stir 1 minute just until fragrant.

Combine the honey, soya sauce and vinegar and pour into the pan. Bring to a boil 2-3 minutes to lightly thicken. Spoon sauce over meat to glaze and turn to coat browning until cooked through and no pink remains.

Chop some fresh parsley over top then cut into your juicy hashtag honey chicken!

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Lemon Saffron Rice

Beautiful, bright saffron is a savory seasoning and in this rice dish enhanced by the tang of lemon and a pop of green parsley!

If you follow me you may remember my Turmeric Rice from a few weeks back. Someone commented that it was a poor man's Saffron Rice. Well here's the real deal! While saffron may be pricey it is only used sparingly with turmeric still pumping up the colour. 

Ingredients:

2 cups chicken broth

3/4 cup long grain white rice or basmati

1 tsp onion powder

1/2 tsp garlic powder

1/4 tsp turmeric

juice of 1/2 large lemon

salt and pepper to taste

1/4 tsp saffron (no more or your rice might taste bitter)

2 tbsps fresh chopped parsley

Mix everything except the parsley together in a saucepan. Bring to a boil, then reduce heat cover and simmer 20 minutes. Let sit 5 minutes then fluff with a fork, add the parsley and serve.

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