Hearty Kale and Bean Tuscan Soup

 

Delicious Kale Tuscan Soup with veggies and sausage

Delicious Kale Tuscan Soup!

A hearty and delicious cool weather meal is this kale and white bean soup with added veggies, sausages, wine and lots of flavour.

This soup has become our “go to” soup this winter; it’s very robust, filling, and has lots of other good healthy veggies, besides the kale. We also like sausages in it, but if you’re vegetarian you can omit them, and use vegetable broth instead of chicken.

We eat it with whole grain toast dipped in good olive oil, and complete the meal with a green salad with a vinaigrette dressing. I always eat my salad last, in the European way, as my parents were from Germany. Rick now does the same- somehow it’s very satisfying and you don’t crave desserts (as much). (<*

*If you’re interested in the recipe’s nutritional content, I’ve added a list at the end of the recipe (from a site that analyzes recipes). It seems to be pretty accurate although I think the sodium count is lower than on the list; (it is not totally specific for ingredients such as the sausages).

Tuscan kale and bean soup

INGREDIENTS

  • 2 Tbsp olive oil
  • 2 32 oz. containers broth (I use low sodium chicken broth, but vegetable works fine too)
  • 2-3 sausages sliced (your choice – I use various cooked chicken sausages or mild Italian)
  • 2-3 large carrots, sliced in 1/2 ” rounds
  • 1-2 zucchini chopped in 1/2″ pieces
  • 1 large bunch of kale, leaves stripped and chopped
  • 1 large onion, chopped into medium pieces
  • 1 sweet potato chopped fine
  • 2 cans white beans- (cannelloni, Northern, etc.)- tip: mash about 1/3 of the beans with a large fork before adding to the soup. This thickens it without additional thickener like flour which adds unnecessary carbs.
  • 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 or 2 large Bay leaves
  • Salt free seasoning/pepper to taste

TO DO:

1. Preheat large Dutch oven or soup pot. Add olive oil.

2.  Add chopped onion, zucchini, Bay leaves and carrots. Brown and sauté on medium heat approx. 10 minutes, until somewhat tender. Add garlic and sauté 2 more minutes, making sure garlic doesn’t burn.

3. Add sausages, potatoes and beans, then kale and cook another 4-5 minutes until kale is a bit wilted. Add broth, wine and Spices 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 potatoes especially)

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

8. Serve with the always delish green salad, and whole grain toast if you like.

Enjoy!

www.type2delicious.com

*

Nutrition Facts
Serving Size 6 (501g)
Per Serving % Daily Value*
Calories 209
Total Fat 4.8g 7%
Saturated Fat 1g 5%
Trans Fat 0g
Cholesterol 23mg 8%
Sodium 322mg 13%
Potassium 475mg 14%
Total Carb 25.6g 9%
Dietary Fiber 6.1g 25%
Sugars 4.2g
Protein 12.8g
Vitamin A 96% · Vitamin C 94%
Calcium 9% · Iron 21%
*Based on a 2,000 calorie diet
Recipe analyzed by 

SHAKSHUKA–Middle Eastern Brunch Delight

dish of poached eggs on top of chopped vegetables and tomatoes

Delicious Middle Eastern
egg-veggie brunch dish

Shakshuka--final with poached eggs on top of veggies/tomatoes

Shakshuka–final with poached eggs on top of veggies/tomatoes

I want to share a new breakfast/brunch discovery–Shakshuka. This is a wonderful skillet dish that originates from the Middle East; I’ve been told it’s a staple in Israel; (not sure what other countries). It’s very delicious and is easy to customize and prepare. You can change out the spices and throw in whatever vegetables you have on hand. For my version I used chopped red pepper, onions, mushrooms, carrots, garlic, and jalapeño peppers (diced) and plum tomatoes.

We had it for brunch recently and were knocked out by the combination of sweet tomato flavor, vegetables, spicy undertones of the jalpeno (but not too spicy) and the creamy, rich eggs. It’s now one of our favorites.

This is a great dish to serve company or enjoy with your family when you have a leisurely weekend brunch. I suggest you serve with crusty whole grain toast to mop up the delicious sauce!

I’ve been out of town and apologize for not posting for a few weeks. Fall is in the air; next I’ll post a hearty fall vegetable stew–my version of Ratatouille. Please follow–stay tuned!

Shakshuka

INGREDIENTS (serves 2-3)

  • 4-6 large eggs (for 2 eggs per serving)
  • 2 Tbsp Olive oil
  • 1 large onion, chopped into 1/2″ pieces (1 Cup)
  • 1 large red pepper, seeded and chopped
  • 1/2-1 cup chopped mushrooms (I use Cremini)
  • 1 cup carrots; chopped into 1/2″ pieces
  • 1 small can diced Jalapeño peppers (more if you like it spicier–or add tabasco)
  • 2-4 cloves garlic, chopped fine
  • 1 tsp. ground cumin
  • 1 tsp. sweet or smoky paprika
  • 1 tsp. ground tumeric
  • 1 28 oz. can of diced plum tomatoes, including the juice
  • no salt seasoning or 1/2 tsp. salt depending on your situation; ground black pepper
  • Feta or Goat Gouda, depending on your tolerance (Rick only eats goat cheeses, so we use that)
  • optional: Cilantro and/or oregano for garnish

TO DO:

1. Heat the oil in a large deep skillet (I use an AllClad pan)

2. Add onion, sweet pepper, mushrooms, carrots, garlic, jalapeños, spices, seasonings. Saute until tender, but not browned–about 10 minutes.

3. Stir in tomatoes and juice. Bring to a boil, then reduce heat to simmer about 10-12 minutes, uncovered; stir occasionally.

4. Crack each egg individually into a small bowl, and and carefully add, one at a time, on top of the vegetable mixture.

5. Cover, reduce heat and cook 5-8 minutes, until the whites are set and yolks are firm but still soft.

6. Serve with grated or crumbled cheese, oregano and/or cilantro.

That’s it! Pretty easy and delicious- a feast for the eyes and…!

Enjoy! www.type2delicious.com

Rainbow Swiss Chard

Such pretty rainbow colors!

Such pretty rainbow colors!

The chard stems are cooked first

The chard stems are cooked first

The final cooked chard

The final cooked chard

RAINBOW 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

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

Low Carb Fruit Clafoutis Dessert

"Fruit dessert made with peaches in a glass pan- without sugar"

No-sugar fruit dessert made with peaches

Summer fruits beg to be eaten and one delicious way is a low carb, no-sugar version of the French fruit dessert, clafoutis.

I make it with Xylitol*, a low carb sweetener that my readers will recognize- it has no weird aftertaste and allows folks with carb restrictions to enjoy at least some sweet tasting desserts to their low carb diet.

Clafoutis! Just the name makes me smile- such a cute word for such a tasty dish! I made this version mainly with peaches, (and a nectarine), but I’ve made it with plums with just as delicious results; (if you read my previous recent blog posts, you’ll know we had a bumper crop of plums this year).

Clafoutis is originally from France, made with dark cherries that traditionally aren’t pitted. There’s a chemical, amygdalin, in the pits which gives a unique flavor. However, I’ve never made it that way. In any case, I’ve been a clafoutis fan this summer especially, and have made it almost every time we’ve had dinner guests. I can’t have it too often!

In winter or fall, it can be made with apples and/or pears. I look forward to trying it then too, but now I am reveling in the summer fruit version.

INGREDIENTS (serves 2-3)

  • 4-6 fruits sliced, – peaches, plums, nectarines (depending on size), in any combination; peeled if you like, (I usually don’t peel them). The main thing is to cover the bottom of the pie plate.
  • 3 eggs, beaten
  • 1 1/3 cup milk (or milk substitute- I’ve used cashew milk, for instance)
  • 2/3 cup flour- I use King Arthur whole wheat white flour
  • 2 Tbsp. Almond meal
  • grated peel of one small lemon
  • 1 Tsp. Vanilla
  • 1 pinch salt
  • 1 tsp. Cinnamon
  • 6 Tbsp. Xylitol
  • butter for greasing pan

TO DO: preheat oven 375 degrees F

1. Butter a 10″ pie pan (I use a glass one) and sprinkle 1 Tbsp. of the Xylitol  over the bottom.

2. Arrange the fruit slices so that they cover the entire bottom of the pan. Sprinkle 2 more Tbsps. of Xylitol over the fruit.

3. Combine the remaining Xylitol, eggs, milk, flour, lemon zest, almond meal, vanilla and salt (remember, just a pinch- about 1/4 tsp.); blend in a blender or use an immersion blender.

4. Pour this liquid over the fruit in the pan.

5. Bake for 50-60 minutes until “toothpick” firm and the top is lightly brown. Remove from the oven and place on a rack.

6. Let stand at least 30 minutes before slicing. (if you have no restrictions, vanilla ice cream is great with this.)

That’s it! A real treat!

* https://en.m.wikipedia.org/wiki/Xylitol

Enjoy! www.type2delicious.com

Grandma’s Fresh Applesauce with Cinnamon

<img alt=" Fresh no sugar applesauce with cinnamon"

Fresh Applesauce with Cinnamon!

IMG_1378

It’s fresh fruit season! Our apple tree is full of fruit and apples are dropping all over our yard. So naturally it’s applesauce time! I realize that usually apples are an autumn crop but somehow ours are ripe now.

My grandma made the best applesauce –kinda chunky yet tender and very flavorful. Her secret was use mainly white wine, lemon juice, cinnamon and a very little water, if any. And yes, sugar. It was always a special treat. And now there’s a way to make Gran’s applesauce without sugar or weird tasting substitutes.

One legitimate lament of diabetics and other carb conscious folks is the lack of sweets and desserts in the diet. One solution I’ve found is making desserts with fruit and using a sugar substitute called Xylitol to add sweet flavor with limited carbs; (the label states that it is “75% fewer carbs than sugar” with “40% fewer calories”). There are 4 gms of carbs per tsp. and 10 calories. (Note: I have no relationship with any Xylitol manufacturers or distributors.)

I use it sparingly in any case, but it definitely makes desserts such as this tasty cinnamon applesauce very satisfying without sacrificing flavor. It’s also easy to make (and smells divine while cooking). I’m sure it will become a staple in your household as it is in mine!

I also make a delicious fresh plum jam using Xylitol and no sugar; recipe to come.

INGREDIENTS (serves 4-6)

  • 2-3 lbs. fresh apples (best from a tree or farmer’s market)
  • 1-2 Tbsp. lemon juice
  • 1/2 cup white wine (I like to use any Sauvignon Blanc from Marlborough area of New Zealand); you may add more if the apples are too dry.
  • 1/3 cup Xylitol
  • 1-2 tsp. ground cinnamon, and 1 cinnamon stick
  • 1/4-1/3 cup water as desired or needed
  • 1/2 cup blueberries (optional; you can add blueberries if you like–I like it “straight” best but sometimes add them for a variation, especially if there are an abundance at the local farmer’s market.)

TO DO

  1. Rinse, peel and chop the apples; you can leave some skin on; chop roughly into about 1″ pieces.
  2. Add apple pieces into a large cast iron or dutch oven, on the stovetop with medium high heat.
  3. Add white wine and Xylitol, and cinnamon stick.
  4. Stir constantly, until the apples are bubbling.
  5. Cover and turn down the heat to low, and cook for approximately 1/2 hr., stirring every so often, until the apples are tender. Add additional liquid in small amounts as needed (apples should be moist).
  6. Add lemon juice and ground cinnamon to taste.

 

Enjoy!

www.type2delicious.com

New Tuna Salad

image

In the previous post I told you about the delicious lunch combo and gave the Lemony Kale Salad recipe.

Now here’s the 2nd half; the New Tuna Salad recipe. What’s new about it? If you’ve followed Type2delicious for awhile you may remember “Rick’s Chicken Salad,” chock full of carrots and other good things; you can find in previous recipes under “Light and Tasty Lunches.” This time I added hummus to the salad mix, along with a dollop of Mayo, carrots, red onion and spices, and of course, fresh lemon juice.

You can serve the tuna salad on a bed of romaine lettuce or a slice of whole grain toast, depending on your dietary needs; of course, the lettuce base is ideal for low carb diets.

This is a perfect lunch dish to enjoy when the weather cooperates and you can eat al fresco, as we do in our “Cafe Baxter,” named for our cat who likes to rest on the chairs in the CA sun.

Our backyard Cafe!

Our backyard Cafe!

image

Baxter on his favorite cafe spot.

INGREDIENTS

New Tuna Salad ( serves 2-3)

  • 1 can solid Tuna (I use water packed but oil is ok too-up to your dietary needs and likes)
  • 1-2 carrots, chopped fine
  • 1/3 cup red onion, chopped fine
  • 1/2-1 celery stalk, chopped fine.
    • 2-3 tsps. sliced toasted almonds or pine nuts (I use Trader Joe’s pre-toasted unsalted sliced almonds.)

Dressing

  • 2-3 Tbsp. Lemon juice (or more – to taste)
  • 1/3 cup hummus, any flavor; (I tried tomato basil hummus and liked it, also a lemon garlic one was delicious.) You can add a bit more once you mix the dressing with the tuna to get the consistency you like.
  • 1-2 Tbsp. Mayonnaise; Best foods (or Hellman’s) light is my favorite.
  • no-salt spices of your choice, including lemon pepper

TO DO

  1. Combine/mix dressing ingredients; I use a small wisk to mix well.
  2. Combine Tuna and veggies in medium size bowl.
  3. Combine Tuna salad and dressing, and refrigerate for at least 1/2 hour.

Optional: Top with chopped cilantro, dill or chives

Enjoy!

 

 

Lemony Kale Salad and New Tuna Salad

image

A delicious lunch combo

A delicious lunch combo

We are lucky in CA to have warm days in April that beg for outdoor eating “al fresco.” We take advantage when we can and enjoy these two delicious salads together; crunchy kale with a tangy lemony dressing along with our favorite tuna veggie salad. This time I added hummus to the tuna, along with Mayo, carrots, red onion and spices, and of course, fresh lemon juice.

You can serve the tuna salad on a bed of romaine lettuce or a slice of whole grain toast, depending on your dietary needs.

First comes the Lemony Kale Salad recipe; the Tuna to come. Stay Tuned!

INGREDIENTS

Lemony Kale Salad (serves 2-3)

  • 2 cups baby kale, washed and torn into bite sized pieces
  • 1/3 cup sprouts ( your choice)
  • 1/2 small red onion, sliced thin, approx. 1/3 cup
  • 1/4 cup pumpkin seeds or pita nuts or a combination

Dressing

  • 2-3 Tbsp. Lemon juice (or more – to taste)
  • 1/3 cup olive and/or walnut oil; (it’s  expensive but really adds flavor– you can add just a Tbsp. with the olive oil if you like)
  • 1 tsp. Dijon mustard
  • no-salt spices

TO DO

  1. Combine/mix salad dressing ingredients and let sit for 10-15 minutes.
  2. Combine kale and sprouts and onion in salad bowl.
  3. Brown seeds/ nuts in skillet or bake 350 on cookie sheet for 10 minutes – let cool.
  4. Dress salad and sprinkle nuts/seeds on top.

Optional: grate semi hard goat cheese, such as Midnight Moon, Trader Joe’s White Goat Gouda or regular Parmesan on top

Enjoy!