Rainbow Swiss Chard

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Such pretty rainbow colors!

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The chard stems are cooked first

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The final cooked chard

 

Chard (Swiss Chard) was a new vegetable to me. Rick had made it previously, so I wanted to try it. This is really his recipe.

We buy rainbow chard at the farmer’s market– so pretty, so easy and so delicious! I love the colors! If available, choose the rainbow variety, though the plain Jane is just as tasty. Also, of course, both are low carb, and full of good greens; see the link below for nutritional info. http://www.whfoods.com/genpage.php?tname=foodspice&dbid=16

Rainbow Chard

INGREDIENTS

  • 1 -2 bunches Rainbow (or just green) Swiss Chard
  • 1-2 Tbsp. Olive oil
  • 3-4 Tbsp good balsamic vinegar
  • Salt free seasoning/pepper to taste

TO DO:

1. Wash the chard (I use a large colander and wash each large leaf )

2. Strip the leaves from the stems and cut off ends and discard any large, tough stems

3. Chop stems into 1/2 or 1″ pieces, then chop leaves into I” pieces; separate stems from leaves

4. Preheat a large sauté pan, add oil. Add vinegar

5. Saute stems for approx. 10 min., then add leaves, and saute approx another 10 min. until vinegar is reduced

6. Add spices and seasonings to taste. Enjoy! www.type2delicious.com

My Grandma’s Meatloaf

Growing up I took this kind of delicious food for granted. Not anymore! Now meatloaf is so popular- “comfort food” that it is.

This recipe is tried and true; and I have to say, I’ve rarely had a more tasty one.

I’ve added a few changes, but basically this is the recipe I had as a kid. It does have some carbs, but I use whole grain bread in it, and a few more veggies, but here it is.

My favorite thing is the next-day meatloaf sandwich, with lots of ketchup on it-so delicious!

Thanks, Grandma!

healthy-meatloaf-recipe

Grandma’s Meatloaf

INGREDIENTS

  • 2-3 lbs. lean ground beef/pork mixture or turkey (if I use turkey I use a mix of 3/4 thigh and 1/4 breast meat)
  • 1-2 slices whole grain bread
  • 1 large egg, beaten
  • 1 medium onion chopped fine
  • 1 large or 2 medium carrots, chopped fine
  • 1/2 cup spinach chopped
  • 1 can tomato sauce (I use unsalted)
  • 1tsp. Worcester sauce (if you like the taste)
  • Salt free seasoning/pepper to taste
  • Tomato paste or ketchup

TO DO:

1. In a large bowl mix ground meat, carrot, spinach and beaten egg.

2. In a separate bowl, break up bread and mix in tomato sauce; mash with a fork until thoroughly mixed.

3. Add bread mix to meat mix; add chopped onion and mix all together thoroughly. ( I recommend using your hands for this- nothing else seems to work as well- it’s actually quite satisfying!) Mix in Worchester sauce and spices.

4. Put meatloaf into a ceramic, glass or your other favorite casserole dish. (I use a spatula); Spead tomato paste or ketchup on top.

5. Cover and bake at 375 F for 40 minutes, remove cover and bake 15 minutes more, until top is brown and meatloaf is bubbly.

6. Serve with your favorite vegetables, brown rice and yes, green salad with a tangy dressing, like my “mustard/garlic vinaigrette.”

Enjoy!

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Veggie Lentil Soup

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Fresh, dried and canned ingredients

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Fresh, canned, (we were lucky to be given home-canned tomatoes), and dried ingredients

healthy-veggie-lentil-soup-broth

So good in the pot (added bay leaf)

 

diabetes-friendly-veggie-lentil-soup

Goodness is in the bowl!

A hearty and delicious cool weather meal is this lentil soup, with added veggies, wine and lots of flavour.

Lentils do have higher carbs but they are also are high in protein and fiber. Of course, you can moderate your amounts, depending on your own health situation. For more lentil nutrition info, go to the link marked * at the end of this post.

Some lentil soups are too watery, and some are too thick. This one has the right balance of broth and substance. You can also add other vegetables, and even bacon, but this is how I make it.

I recently made this Soup with red lentils from a brand called “Pereg”— and was disappointed that these lentils never got totally tender, even after a lot of cooking- first one hour, then two subsequent cookings, (I made a large batch so we had leftovers), for 1/2 hr. To 45 minutes each time. Also I added cumin and all spice, so the flavor was interesting. All in all, still good, but next time I’ll stick with green or brown lentils. Have any of you, dear readers, had the same experience?

Veggie Lentil Soup

INGREDIENTS

  • 3/4-1 cup dried brown or green lentils, rinsed.
  • 2-3 cups broth (I use low sodium chicken broth, but vegetable works fine too)
  • 32 oz. can of crushed or chopped plum tomatoes (I use unsalted) or if you have home-canned lucky you
  • 4-5 carrots, in 1/2 ” rounds
  • 2-3 sticks of celery, chopped in 1/2″ pieces, with 2-3 tbsp. chopped green tops
  • 1 large onion, chopped into medium pieces
  • 3-4 Tbsp. Olive oil
  • 1/3 cup dry white wine (your choice, I use whatever we have leftover)
  • 2-4 cloves garlic, chopped fine
  • lemon zest to taste
  • 1 large Bay leaf
  • Optional: 1-2 hot dogs or cooked chicken sausages, chopped into 1/2″ pieces
  • Salt free seasoning/pepper to taste

TO DO:

1. Preheat large saute pan.

2. Add olive oil, chopped onion, celery and carrots. Brown and sauté on medium high heat approx. 10 minutes, until somewhat tender. Add garlic and sauté 2 more minutes, making sure garlic doesn’t burn.

3. Add veggies to a large pot or Dutch oven. Add lentils, and rest of ingredients, except for lemon zest.

4. Bring to a boil, then cover and turn down heat to a slow simmer.

5. Simmer on low for approx. 30-40 minutes

6. Test for tenderness (carrots and lentils especially)

7. Add lemon zest and adjust spices and seasonings to taste.

8. You can also use a hand blender if you like a smoother texture (or remove some of the soup to a blender and add back into the pot)

9. Serve with the always delish green salad, https://type2delicious.com/2014/11/18/salad-with-goat-cheese-pears-and-mustardgarlic-vinaigrette/

And whole grain toast if you like. I also like a dollop of plain Greek yogurt to top off my bowl!

*http://lowcarbdiets.about.com/od/CarbsInGrains/a/Carbs-In-lentils.htm

Enjoy!

www.type2delicious.com