Hearty Lentil and Veggie Soup

Lentil Veggie Soup process

Here’s the recipe as promised:

When the weather is turning to fall we like a hearty, healthy soup chock full of fresh vegetables. It’s easy to make and very satisfying as the evenings get cooler. And I like to make a sufficient quantity so we have leftovers; (this freezes well too).

If you have veggies from your summer garden such as zucchinis and tomatoes, this is a great way to use them.

It is a thick soup; almost like a stew. You can, of course, thin it with additional broth, but we enjoy the texture and heartiness of it as is.

INGREDIENTS (serves 4-6 or 2-3 with leftovers)

  • 1lb. Dried Lentils, any kind; (rinsed and any bad ones removed- no advance soaking necessary)
  • 1-3 Tbsp. Olive oil
  • 1 large onion -chopped
  • 2-4 carrots (depending on size), washed, chopped or diced
  • 2-3 zucchinis-chopped
  • 2-4 cloves chopped garlic
  • 1 32 oz/quart low sodium chicken stock (or more, depending on how thick you want it)
  • 1/3 -1/2 cup dry white wine, such as Pinot Grigio or Sauvignon Blanc
  • 1-2 Bay leaves
  • salt free seasoning (or 1 tsp salt if you like), pepper, to taste
  • 1-2 Tbsp.fresh herbs or 1tsp. Dried; thyme, oregano, marjoram (you probably know that dried herbs are much stronger tasting- also best to crumble or crush before adding)
  • Paprika or smoked Paprika

TO DO: in a 6 quart Dutch oven or other large pot:

  1. Sauté onions til soft (medium to medium high heat depending on your stove, on stove top) in 1-2 Tbsp. oil (4-5 minutes); add carrots -sauté another 4-5 minutes; add zucchinis, sauté additional 2-3 minutes. Add another 1Tbsp.oil if needed.
  2. Add garlic; sauté another 2 minutes
  3. Add rinsed lentils, Bay leaves and seasonings to pot
  4. Add broth and wine; stir
  5. Bring to low boil- then reduce heat, cover and simmer 45 minutes-1 hr. Til lentils and carrots are tender
  6. Garnish with fresh herbs
  7. optional: add cooked sliced sausage before final cooking; and grate cheese on top of each bowl

For a delicious meal serve with whole grain toast and a green salad with your favorite vinaigrette, (for a suggestion see ).

Enjoy!

www.type2delicious.com

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Fresh Chicken, White Bean and Vegetable🌶 Chili

Bowl of Chili with fresh chicken, white beans, carrots, tomatoes and other fresh ingredients

Fresh Chicken Chili with Vegetables and White Beans

We’ve been off our regular diet as we’ve been traveling a lot lately; to CO to visit with family and to the CO Music Hall of Fame concert induction of Joe Walsh, (my brother took the cover photo of JW’s Barnstorm album). Then turned around and went to OR for the eclipse!

So I’ve been craving some “comfort food” that’s tasty, healthy and satisfying.  I made this Chili soon after we returned–hit the spot!

It’s full of good protein and fiber with the chicken and beans, fresh carrots, onions and tomatoes–hearty and flavorful with just the right amount of heat for me; (I’m a bit of a wuss- but like a little.) It’s also easy to prepare, and makes great leftovers– another big advantage when you’re home after a vacation.

Serve with brown rice and a green salad with a tangy vinaigrette- delicious!

At the CO Music Hall of Fame concert

INGREDIENTS (serves 2-3 with leftovers)

  • 1 1/2 lbs boneless chicken thighs or breasts (we like the thighs- Trader Joe’s sells Organic thighs that I prefer)
  • 2-3 cans Cannelini and/or white great northern beans
  • 1 quart box low sodium chicken stock (TJ’s again)
  • 1 28 oz can low sodium diced tomatoes with juice
  • 3-4 carrots, chopped into 1/2″ pieces
  • 1 large onion, chopped
  • 3-4 cloves garlic, minced
  • 1 small can diced jalapeños (mild or hot depending on preference- you probably know I use mild)
  • 1/2 tsp cayenne
  • salt free spices to taste; ground pepper
  • 1-2 Bay leaves
  • 1-3 Tbsp olive oil

TO DO:

1. Chop chicken into 1″ pieces; brown in 1Tbsp. olive oil in 4-6 quart Dutch oven

2. Remove chicken from pan into a bowl, (will be added back soon).

3. Add 1-2 Tbsp. Oil- sauté  onions for 4-5 minutes. Add chopped carrots, sauté another 5 minutes. Add minced garlic and sauté an additional 2 minutes.

3. Add chicken back with vegetables.

4. Add broth, tomatoes, jalapeños, spices.

5. Mash 1 1/2 cans of beans – (this is the Trick to thicken the Chili). Add this and unmashed beans and mix well.

6. Bring to a low boil, then reduce to simmer for 1/2 -3/4 hr. til carrots are tender, not mushy.

Enjoy! www.type2delicious.com

beautiful fruit salad with oranges, raspberries, kiwi and blueberries

Video #2! Beautiful Fruit Salad with no-sugar Raspberry Sauce

Here’s the link to make beautiful, low carb fruit salad with raspberry sauce– follow the step-by-step video!Make this beautiful fruit salad!

Follow the video link to make beautiful fruit salad with a no-sugar, low carb raspberry sauce. I’ve made this with all kinds of fruit–and it’s always been a big hit at my dinner parties or when I’ve brought it to others. One thing that makes it look so beautiful is to make sure that you add a variety of colors, using fruits such as kiwi, for green, peaches/nectarines in summer for orange/yellow, oranges/tangerines for the same in winter, blueberries and raspberries, etc. The raspberry sauce is made with frozen berries, so the season doesn’t matter. It’s so good and a great dessert for those who want a delicious, sweet, yet low carb treat.

My brother Dan Mainzer, a professional photographer/videographer, (Mainzerphotography.com) was here in Santa Cruz last winter, and we collaborated on a series of three recipe videos. Hope you’ve seen the first one, how to roast Delicata Squash, now followed by How to Create a Fruit Salad with No-Sugar Raspberry Sauce, and coming soon, a Making a Scrumptious Cheesy Appetizer.

I hope you like them! Please let me know if you have any questions or comments.

Enjoy!

Susan

Blanch Your Veggies! And a sauce to go with…

A variety of colorful blanched vegetables

Beautiful blanched veggies!

imageimageimageWhen much of your diet is low carb and you prepare recipes with lots of vegetables there’s often a great deal of chopping and prep work. Or you eat lots of raw vegetables, especially for appetizers with hummus or other low carb dips. (I admit that can get boring). One way I’ve found to enjoy fresh veggies and have them on hand for snacks and appetizers is to blanch a lot of them at one time.

Actually I’d never blanched a lot of veggies at one time, (I had done a few just for a one time use); then I was invited to a large party and had volunteered to bring hummus and a quantity of veggies. I had had enough of raw veggies for awhile so decided to try blanching them. And it was a revelation! They were so much tastier than the raw–tender, fresh and full of flavor- some crisp, some not so, but still very tasty; (this is a process–there’s a big difference in blanching a few to doing a few pounds). I chose asparagus, carrots, zucchini, yellow squash, red peppers and bright green pea pods- not only good to eat but good to look at–beautiful!

Blanching means boiling vegetables for a few minutes and then plunging them into ice water; one kind at a time. One trick/method I learned from Cook’s Illustrated is to blanch the darker vegetables last as they can discolor lighter vegetables, (as you use the same pot in turn for all the veggies — details in the TO DO section).

I invite you to blanch a quantity and variety of your favorite veggies–store in the fridge for a week of snacks or serve to your guests and/or family for a delicious, healthful treat.

INGREDIENTS/SUPPLIES 

  • 1/2 lb. each of a variety of vegetables (your choice), such as carrots, zucchini, yellow squash, asparagus, snap peas, red pepper, cauliflower…)
  • 1 red and/or yellow pepper
  • A large pot to boil the veggies in
  • a large bowl filled with ice cubes and cold water
  • A large slotted spoon
  • paper towels on a large plate or tray
  • EASY TASTY SAUCE:
  • 1/3-1/2 cup Mayonnaise (Best Foods, or make your own)
  • 1/2 -1 tsp. Siracha (to taste)
  • juice of 1/3 lemon

TO DO:

1. Wash (don’t peel); then slice vegetables into matchstick or 2″ long slices; snap asparagus in half.

2. Prepare ice water bath in bowl next to the boiling water

3. Bring water to boil in a large pot or Dutch oven

4. Add sliced veggies into the boiling water, starting with the lightest colored vegetables; (make sure the water is boiling for each batch). For example, I started with the cauliflower, then yellow squash, zucchini, carrots, peas, asparagus, red pepper).

5. Boil each batch for 1-2 minutes.

6. Immediately lift out with a large slotted spoon or a sieve and plunge into the ice water for 1-2 minutes. (You’ll most likely need to add ice for each batch as the hot veggies will increase the temperature.)

7. Lift out each batch from the ice water and drain on paper towels.

8. Repeat for each type of vegetable.

9. Mix sauce and let sit for at least 1/2 hour.

10. Refrigerate if not serving right away.

Enjoy! www.type2delicious.com

Low Carb Clafoutis–Fun Fruit Dessert!

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 last 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 almond milk, for instance)
  • 2/3 cup flour- I use King Arthur whole wheat white flour
  • 2 Tbsp. Almond meal (Trader Joe’s has this–I keep a bag in my freezer–lasts a long time)
  • 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!