Saturday, October 7, 2017

Spicy Shrimp Miso Soup

It's chilly, but not cold, which is the perfect excuse to make some noodly soups. I've got all of the goodies in the house, and a hankering for spicy. I even have homemade veggie stock. Super easy to do to. Just save the buts of your veggies when you're chopping. I find carrots, celery, lettuce, onion, mushrooms, tomatoes, and garlic all work well. Avoid things that are broccoli/cabbage stinky or starchy. No bueno. Add in a handful of bay leaves, and any extras you need. I saw salt and spices for when I make the meal. It should fill your crock pot.  Cover with water, set on high, and walk away. Usually I set it up before I go to bed, and then do the straining when I get home from work the next day. Then I freeze it into 2 cup pucks, and stack in the freezer in gallon ziplocs.

The tricky to a good, Asian-inspired noodle soup is the noodles. Generally, I keep a couple different kinds around. A few packages of instant ramen, a few packages of stir fry or udon noodles, and a package of kelp noodles.  I wanted something heartier today, so I went with stir-fry noodles.


3 cups vegetable stock
6 oz. bella mushrooms or other hearty mushroom
1/2 oz onion, sliced as think as you can with a knife, but not a mandolin
4 oz. raw shrimp, thawed and peeled
1 jalapeno or serrano pepper, sliced in rings
1 package Hokkien Stir--Fry Noodles
1 Tbsp. light sweet miso paste
2 Tbsp. sodium reduced soy sauce
Salt and cayenne to taste
Parsley and mint to garnish
  1. Combine stock, mushrooms, and onions, and bring to boil. Reduce to simmer and cook until mushrooms are tender.
  2. Add in shrimp, noodles, and half of the jalapeno. Cook until shrimp turns pink and forms a "C". Remember C-ooked/O-verdone.
  3. Add in miso, soy, salt, cayenne to taste, and garnish.
Makes 2 servings at 275 calories each.

Thursday, September 21, 2017

Lies & Deceit Pie

Sometimes, the best way to mess with people, is to simply omit the ingredients and let them assume I guess. We waited until dad ate the "apple" pie before telling him it was, in fact, summer squash.

It's really good.  Like, a perfect way to use up all of that dang zucchini!

I recommend assembling in the order given.


Filling
20 oz. summer squash/zucchini
1/4 tsp. salt
1/4 cup Lakanto monk-fruit sweetener
1/4 cup sugar
1-2 Tbsp cornstarch
Cinnamon, Clove, and Ginger to taste
  1. Peel your squash, and cut off the stem and but.  Slice to the thickness you generally use in an apple pie. Not too thick, not to thin.
  2. Toss in a bowl with salt, sweetener, sugar, and spices. I recommend starting with 1 tsp. each of the spice, and finding your perfect. Or use what you would for your normal apple pie.
  3. Scrape everything into a medium saucepan with 2 Tbsp. water. Cook until enough liquid has formed to fill a cereal bowl.
  4. Drain liquid into bowl, and add cornstarch, whisking smooth.
  5. Slowly add back into squash, stirring until nice and thick. More water may be needed.
  6. Remove to cool.  I stick mine in the fridge overnight.
Crust
1/2 cup unseasoned bread crumbs
1/2 cup fancy nut mix
1/4 cup Lakanto
4 graham cracker sheets
3 Tbsp. So Delicious coconut Milk Drink
  1. In your food processor, combine everything but milk and pulse until crumbs.
  2. While running, add milk one tbsp. at a time until graham-cracker like dough forms.
  3. Grease your pie shell well. 
  4. Press crumbs into pie pan to form crust.
  5. Scoop in filling.
Topping
1 stick salted butter, soft
3/4 cup all-purpose flour
1/2 cup Lakanto
1/2 cup sugar
  1. In the same food processor-it doesn't have to be cleaned out, add all ingredients and pulse until crumb topping forms.
  2. Sprinkle liberally over pie, using every last bit.
  3. Bake at 350F for 30-50 min. until golden topped.

Make 1 pie, 8 slices at 330 calories each.

Sunday, September 17, 2017

Fermented Crab Apples

Super simple.


  1. Small dice apples to fill jar to neck. Then 2 to 3 more. 
  2. Empty jar and combine with extras and cinnamon to taste in bowl. 
  3. Add in kosher salt, a little at a time until slightly salty. Just slightly. 
  4. Massage salt in until some juice forms. 
  5. Pack tightly into jar until just a slight bit above neck. 
  6. Cut plastic lid to fit inside and push down to submerge in juice. 
  7. Leave in cool place with low light in kitchen, uncapping every time you walk by to release gas for 7 days. 
  8. Remove plastic and top layer of apples, and refrigerate.

Thursday, September 7, 2017

Red Quinoa Chicken Chili

It's cold and rainy and I am tired, cranky, and sore. I was surfing the internet for ideas when I found a recipe that called for quinoa in chicken. Of course, I did what I always do.

I ignored it completely. No one tells me what to do. I do what I want.

This spicy, rich, creamy chicken chili is surprisingly low-cal and low-fat. But it has over 50% of your daily protein, and nearly that in fiber as well, and a good dose of potassium and iron too. And it's easy to make it vegan and vegetarian friendly. Just sub out the chicken for some quorn or even tempeh.


1/4 cup red quinoa
1/4 cup dry lentils
1 clove garlic, minced fine
1/2 small onion (about 2 Tbsp.), diced fine
6 oz. precooked, shredded chicken
15.5 oz. garbanzo, Green Valley (chickpeas)
1 cup so delicious unsweetened coconut milk drink
2 Tbsp. flour
1/8 tsp salt
1/8 tsp paprika
1 tsp. cayenne
1/2 tsp. black pepper
Water
(adjust spices to taste)
  1. In a medium saucepan, combine dry quinoa with 1/2 cup water. Bring to a boil, reduce to a simmer, and cover tightly.
  2. After 5 minutes, and onion and garlic and 1/4 cup water, cover.
  3. After 5 more minutes, add lentils and make sure there's enough water to keep just barely covered. Bring back to a simmer and cover.
  4.  After 5 minutes, check quinoa. You want it about 1/2 cooked. If it is, add 3/4 cup coconut milk, chicken, and 1/2 of spices.
  5. Return to a simmer and cook until quinoa and lentils done.
  6. In a small bowl, combine remaining coconut milk and flour. Whisk smooth.
  7. Slowly pour into chili, combine, and simmer uncovered until thickens. This is the time to taste to see how much more of the spices you would like.
  8. Seen served here with a pinch of lowfat mozz.
Makes 3 servings at 337 calories a serving.
Cheese brought it to 377.