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Chili, Veggie Style: perfect for a spring snow day meal!
At this past Friday evening’s cooking class at In the Kitchen, I shared with the students a favorite recipe of mine, adapted from the original Moosewood Cookbook. By adapted I mean that all the flavorful goodness is there, I’ve simply made it easier and less time consuming. By using canned beans and roasting the veggies, the stove/sauté time is taken out of the food prep, making this the perfect high-protein, nutrition-packed dinner for the busy person to enjoy and be nourished by. It’s fabulous as a leftover lunch, also!
VEGGIE CHILI
(adapted from the Moosewood Cookbook)
Ingredients:
- 2 cans kidney beans
- 1 ½ cup tomato juice
- 1 cup uncooked bulgur wheat
- 2 Tbs. olive oil
- 2 cups chopped onion
- 6 – 8 large garlic cloves, minced
- 1 large carrot, diced
- 1 large celery stalk, diced
- 2 small zucchinis
- 1 large red, yellow, or orange pepper
- 1 large can tomatoes
- 2 Tbs tomato paste
- 2 tsp. cumin
- 2 tsp. basil
- 2 tsp. chili powder
- black pepper and cayenne, to taste
- finely chopped purple cabbage (as a topping)
optional toppings:
- finely minced parsley
- grated cheese
Preparation:
- Add the chopped veggies, onion and half of the chopped garlic together in a baking dish; toss with olive oil, salt and pepper; roast for 20 minutes total at 350 degrees, turning the veggies over once, at the10-minute mark.
- While the veggies are cooking, heat the tomato juice to a boil. Add the bulgur to the pot, stirring it up well, cover, and let it sit for 15 minutes.
- In a large pot, heat the beans and the bean juice. Add in the rest of the minced garlic and let it simmer for a few minutes. Add the canned tomatoes and bring to a boil – just for a moment, then turn down the heat to medium-low.
- Add the tomato paste and let it completely mix in, stirring gently.
- Add the roasted veggies and bulgur. Add spices to your desired taste. You can add more tomato juice if you like a thinner consistency.
- The purple cabbage on top adds a lovely crunch and gorgeous color finish. Additional topping options are minced parsley and grated cheese. Yum!
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What Oils Do You Have in Your Kitchen?
Twice this week I have been asked “what are the best oils to use for cooking?”, prompting me to share my response with you, devoted reader of HeartMatters News and with the great wide world…
My pantry contains olive oil as my go-to oil for almost all cooking, and coconut oil for baking or any time I crave a rich, flavorful fat. In addition, I keep sesame and peanut oil on hand for a tempeh saute or a Thai dinner.
This disclosure may startle you–after all, isn’t olive oil meant for moderate temperatures and isn’t coconut oil a–gasp!–saturated fat? Yes and Yes. And they are both marvelously healthy, delicious and versatile.
What’s more important to know about what type of oils to keep in your kitchen is in regards to the cultivation: are the plant seeds GMO; is Hexane or a similar toxic chemical used to extract the oil; and are preservatives added to extend shelf-life?
Most commercial oils are routinely derived from Genetically Modified seeds, including soy, canola, sunflower, corn, safflower and other oils. The good news is that there are several companies that produce these oils from non-GMO seeds/plants. I would like to invite you to avoid GMO foods — they are associated with disease and with environmental concerns, not to mention the unconscionable practices of the Ag Industry giant Monsanto, but hey, don’t get me going on that…
Expeller-pressed oil means the oil has been extracted from the seed using the natural process of pressing (squishing) the seeds to press out the oils. About 70% of the oil is able to be extracted using this healthful method. Most commercial oil producers, however, use a nasty petroleum product called Hexane to remove oil; the hexane binds with the oil, pulling nearly 100% of the oil from the seed. AND-get this-since Hexane eventually evaporates, the FDA does not require those companies using this frightening technique to label Hexane as an ingredient. I don’t know about you, but I’ll skip the petroleum in my food oil, thank you very much. This does mean that expeller-pressed oils will cost more, and may I point to this as a perfect example of when investing your food dollar in your own health is wise investment.
Most commercial oil producers add a preservative at the end of processing to extend the shelf life of the product as well as to increase its stability with higher cooking temperatures. First of all, oil is not meant to be stored indefinitely. May I suggest that you consider purchasing a container size will be emptied within a few weeks? The local co-op at which I shop has larger bins of oils that can be accessed to refill those smaller bottles so that your supply at home is always fresh. In regards to the temperature consideration, I simply cook at lower heat to avoid the concern for reaching the smoking-point.
The bottom line is that organic oils will be non-GMO and have no BHT or BHA added to extend shelf-life. A good quality oil is a worthwhile purchase, can be used in small amounts for flavorful cooking, and will provide rich sources of plant micro-nutrients and healthful fats. Enjoy!
A Spring Cooking Class
A yummy welcome to Spring! Join Wendy and me at In The Kitchen for an engaging, satisfying, and informative evening. You’ll have fun assisting in the meal preparation, while learning how to eat well without spending hours in your own kitchen! Register by phone at (530) 478-0669, or online at either info@wendyvanwagner.com, or at www.wendyvanwagner.com (from the classes page, scroll down to 3.23.12). I am looking forward to seeing you there!
An Illuminated Path, A Shooting Star
My morning walk is my time for Gratitude expression; each morning when I walk with Grace the dog, I speak out loud of that for which I am grateful. Some mornings that may include seemingly small details and other mornings, my gratitude is for huge and powerful blessings. This morning was HUGE.
I’m currently immersed in a mind-bending project involving the integration of a computer system for data collection. Suffice it to say that I have had to dig deep to find mindful moments throughout the day, which has elevated the value of my morning walking gratitude. This morning, I was expressing gratitude for my previous night’s restful slumber, the excellence of my teammates at the office, the warmth of our home, my dog’s wagging tail, the delicious crispness of the early morning air, and the magnificence of the sky in the pre-dawn light. As I came out from the forest, into an open meadow area, I looked up to admire the sky and was gifted with a shooting star! Right away, I opened myself to the whatever beautiful message that was intended for me; I stood in wonder under the big sky, expressing thanks for the simple beauty of that shooting star, just beginning to see that the message may have something to do with movement, dynamics, impermanence, change…and WOW, another shooting star bestowed it’s beauty upon me. Just for me. My heart was so open in that moment, the word Illuminated came to me just then and I got it! I understood with clarity that my path was illuminated, knowing that this project, with all of it’s distractions and chaos, was simply perfect, and that in holding the energy of illumination, of acceptance, of dynamic state of being–that all was and would continue to be just as it is intended. I felt pure joy in my heart, thoroughly touched by this understanding, and energized for the busy day.
May your day too, be blessed with an illuminated path, wherever it may take you.
Presence is the Present
With all that’s going on in the world, in our community, in our house, in our brain — ya’ know, the pace that we sometimes allow ourselves to get caught up in; or the stimulation we take on in response to a news story; or the drama that shows up in a family dynamic — all of that can diminish our commitment to presence. To be present. To pay attention. To, with an open heart, observe what is right in front of us, without judgement. To be our authentic, best selves.
Being present is a gift. The present of being present is a gift that is opened and reopened many, many times, and it is the gift that keeps on giving (corny but oh-so-true). When we are present and in the moment, paying attention to our current thought, circumstance, or emotion, we are open to acceptance, learning, and growing. From here, we are receptive to joy and gratitude. Distraction, on the other hand — be it texting, daydreaming, or judging — gets in the way of paying attention to the here and now. We’ve got this one moment to live, followed by the next unique moment, and the next moment, bringing us to a place of gorgeous presence. Let’s make the most of it.
The concept of presence has come up for me this week as I am visiting my family in Florida, staying at my sister’s home with her family — and they just happen to live just down the street from my parents. Sheesh, there’s nothing like a family visit to divert presence — old stuff comes up; being inserted into another family’s routine can create an internal imbalance; and simply being out of my familiar surroundings throws me off the path of being present. Perhaps you experience this phenomenon also, when you are around family that you don’t see very often. If not, wow! you’re fortunate, and if so, phew! I’m glad to know I am not alone in this.
The gift un-wrapping begins by opening the elaborately tied metaphoric bow to get to the personalized greeting card — an invitation to drop into the state of presence. Slowly peeling off the outer layer, you see a glimpse of what the box holds … recognition that awareness and responsiveness have begun to slip and are in peril of being replaced by reactivity. Soon enough, the top of the box is removed to reveal the precious gift inside: acceptance, compassion, and understanding. You’ve just given yourself the present of presence.
Women’s Health Fair Workshop and Discussion
On Saturday, November 5, I have the pleasure of co-presenting a workshop on Women’s Heart Health, alongside Cathy Anderson-Meyers. We’ll be discussing prevention, causes, and symptoms of women’s heart issues from 1 – 1:30 PM; the event is from 10 AM – 2 PM at the Oak Tree Campus in North San Juan. Come on down for the exhibits, health assessments, and information as well as light snacks and music. See you there!
Do Words Matter?
“What you Think, you become
What you Feel, you attract
What you Imagine, you create”. —Buddha
I came upon this quote several years ago and, using a fancy font, I printed it onto card stock, complete with a swirly backdrop, framed it, and gave it to my then teenage son, as a reminder of the power of words. He used strong words in a matter-of-fact manner—such as hate, bad, and stupid—that had a big impact in regards to the type of energy connected to those words. I had already chosen by that point in my life to let go of those less-than-positive words, and when I heard them from him, they sounded “jangly” to my ears—and to my heart. The less often I used this genre of words, the more noticeable they became when used by others.
This quote of truth, from Buddha, can be referenced to both spoken words and to the words that live in our head. The words we choose to use are habitual, which means that we can use them consciously and/or choose to not use them. It takes intention and practice to allow uplifting words to dominate your vocabulary.
Our choices in regards to what we Think, Feel, and Imagine, are reflected in what we manifest in our daily life. Furthermore, the words we use to capture our thoughts, our feelings, and what we imagine, set the tone for the manner with which we affect the world. Words that express optimism, receptivity, joy, gratitude, love, acceptance, and forgiveness create a very different reaction than words of righteousness, indignation, fear, regret, and blame. The reaction to which I am referring is our own internal reaction as well as that of those people who are within our sphere. There is even the sentiment that the energy emanating from the words we speak and think can affect the balance of all living beings.
When your words express confidence, success will follow. Words of tolerance lead to harmony. Words of gratitude bring joy. And you can figure out the stark contrast of the responses to their antonyms: doubt, prejudice, and entitlement…
Recently, at a meeting of Business & Professional Women of Nevada County, at which I was presiding as the President of the organization, I made a declaration about words. Our meetings include an activity called “Good Dollar / Bad Dollar” – a fun way to share a slice of our personal lives, as well as to add a few dollars to our kitty money. It may have seemed trivial when, at that meeting, I purposefully modified the title to “Good Dollar / Interesting Dollar”. This is just one small example of how a word changes the way I perceive a situation. An “interesting” occurrence offers the opportunity for learning and growth, regardless of the outcome, and connotes a sense of observation. A “bad” occurrence implies absoluteness of negativity, with an attached sense of judgment.
Words are central to the Coaching for Optimal Health practice that I share with the world. For instance, when a client exclaims, “I have got to start exercising”, I will invite that client to shift those words to “I get to start exercising” – a subtle shift of words, with a huge impact on the way the brain responds to that exclamation. When we “have to” undertake an idea or activity, it is perceived as a burden, yet when we “get to” contemplate that very same idea or activity, it is perceived as an opportunity with endless possibilities. The perception of a burden triggers the fight or flight response, which will minimize the likelihood of that desired outcome coming to fruition, whereas when we approach an idea or activity with optimism, all things are possible.
Words do matter.
