Friday, October 23, 2015

It's Healthy Friday

If you love roasting winter squash like Butternut, Delicata, etc but dread peeling and cutting it (or fear losing a finger), I just learned a great tip that I thought was worth sharing.
Step One:
Pierce the skin of the squash with a fork or knife all over.
Step Two:
Microwave the squash anywhere from 2 to 4 minutes, or longer if needed depending on the size.
Step Three:
Let it cool, them start peeling and cutting! The microwave softens and loosens the skin, making it fall off more easily.

Hey, works like a charm!
Sweet Potato and Black Bean Stew
Cook's notes: A stew brimming with flavor, healthy ingredients with some surprise ingredients. One serving is only 231 calories.  The dish can be prepared in one pan under 30 minutes. 
Optional add-ins: cooked crumbled spicy sausage or shredded cooked chicken, shredded low fat cheddar cheese for topping but take note that will change the calorie count. A healthy option is 1-2 cups cooked quinoa.
Recipe adapted from publication BHG One Pan-Recipes 2014 and serves 6. 
  • 1 TB. olive oil or Blood Orange Olive Oil
  • 1 large sweet potato, peeled and cut into 1 inch cubes 
  • 1 cup sweet mini peppers, red and orange and yellow, diced
  • 3/4 cup onions, diced
  • 1 chipotle pepper in adobo sauce, minced or 1 fresh jalapeno chile pepper, minced

  • 3 garlic cloves, minced
  • 2 tsp. chili powder
  • 1/2 tsp. ground cumin
  • 1/4 tsp. cinnamon 
  • 4 cups chicken or vegetable broth-low sodium
  • 1/4 cup coffee, room temperature
  • 2 Tb. honey
  • 1-2 cups black beans, drained and rinsed well
  • 1 can (14.5 oz.) diced garlic tomatoes, undrained
  • 1 cup frozen whole kernel corn
  • 1 TB. fresh lime juice

  • In a 4-5 qt. Dutch oven or large pan with high sides heat oil on a medium high heat. Add in sweet potatoes, onions, peppers, chipolte or jalapeno and garlic. Cook 4 minutes stirring occasionally until peppers and onions are tender. 
  • Stir in chili powder, cumin, cinnamon; reduce heat to medium, cook covered for 7-8 minutes until potatoes are tender, stirring occasionally.
  • Add in broth, coffee, honey, beans, tomatoes, and corn. Reduce heat and simmer uncovered 20 minutes. 
  • Add in lime juice, season to taste with salt and pepper. 
  • Top with cheese if desired.
Peanut Butter Banana and Honey Granola
Easy recipe that's perfect as  cereal topping, mid day snack or a splurge over ice cream.
The book "Storytelling and Other Poems"is one of a series of Childcraft books– #2 in the series,
One of my favorite poems in the book is “The Potatoes’ Dance (A Poem Game)” by Vachel Lindsay and it was illustrated by Samuel Armstrong. He was one of the artists for Disney’s Fantasia and worked there as an illustrator but he is best known for his cover work on Sunset magazine. This poem lends itself to dance movement.
Due to the poem's length click on this link to enjoy The Potato Dance.
Side note:
The fine painting Vachel created as a visual perspective of this poem hangs on the south wall of the Lindsay family living room at Vachel Lindsay Home State Historic Site, 603 S. Fifth Street in Springfield, Illinois.  

Nicholas Vachel Lindsay (November 10, 1879 – December 5, 1931) was an American poet. He is considered a founder of modern singing poetry, as he referred to it, in which verses are meant to be sung or chanted. His extensive correspondence with the poet W.B. Yeats details his intentions of reviving the musical qualities of poetry as they were practiced by the ancient Greeks.

1 comment:

  1. That stew is making my mouth water right now. I can just imagine the flavors right now.