This one-pot super-savory meal from one of my favorite websites can be on the table in about 30 minutes! Perfect for a busy weeknight meal. Serve on a bed of brown basmati rice, quinoa or whole wheat couscous. Makes 5 servings.

Nutritional Info (per serving): 388 calories, 16 g total fat (6 g saturated fat), 39 g protein, 20 g carbohydrate, 3.7 g fiber, 151 mg cholesterol, 445 mg sodium


Ingredients
1 tbsp olive oil
2 lbs (907 g) boneless, skinless chicken thighs
1 ½ cups chopped onions
2 tsp minced garlic
1 tbsp EACH freshly grated gingerroot, medium curry powder and Garam Masala
1 can light coconut milk
3 tbsp tomato paste
2 tsp brown sugar (optional)
½ tsp salt
1 ½ cups peeled and diced sweet potatoes
1 cup green peas (fresh or frozen)
2 tbsp minced fresh cilantro

Directions

You’ll need a large (12-inch) non-stick skillet with a lid for this recipe.

Heat olive oil in skillet over medium-high heat. Add chicken pieces and brown on both sides. Remove chicken from skillet and set aside.

To same skillet, add onions and garlic. Reduce heat to medium. Cook and stir until onions begin to soften, about 3 to 4 minutes. Add gingerroot, curry powder and garam masala. Mix well. Add coconut milk, tomato paste, brown sugar (if using) and salt. Cook and stir until mixture is bubbly and well blended. Stir in sweet potatoes. Return chicken pieces to skillet and spoon sauce over top. It won’t look very pretty at this point but hang in there. Reduce heat to low. Cover and simmer for 15 minutes.

Stir in green peas and cook for 5 more minutes, just until peas are heated through. Stir in cilantro and serve hot.

High quality fats do not make you fat! Try using avocado in place of mayo... a healthy AND satisfying substitution!

Colorful, high fiber and packed with veggies! How good does that diced avocado on top look? Makes 8 servings. Nutritional info per serving: 264 calories, 3.6 g total fat (0.3 g saturated fat), 12 g protein, 48 g carbohydrate, 13 g fiber, 0 mg cholesterol, 306 mg sodium

• 1 tbsp olive oil
• 1-1/2 cups chopped onions
• 1-1/2 cups chopped green bell peppers
• 1 jalapeno pepper, seeded and minced
• 2 tsp garlic
• 3 cups peeled and cubed sweet potatoes
• 4 tsp chili powder
• 2 tsp ground cumin
• 1 tsp ground oregano
• ½ tsp smoked (or regular) paprika
• ¼ tsp cayenne pepper (optional)
• 1 28 oz can no-salt-added diced tomatoes, undrained
• 2 cups low-sodium vegetable broth
• 1 14 oz can no-salt-added tomato sauce
• ½ tsp each salt and freshly ground black pepper
• 2 19 oz cans black beans, or 1 can black beans + 1 can chickpeas (pictured), drained and rinsed
• 2 cups (packed) chopped fresh kale leaves
• 3 tbsp minced fresh cilantro
• Juice from ½ a lime
• 1 large avocado (diced) plus chopped green onions for garnish

Directions

Heat olive oil in a large pot over medium-high heat. Add onions, bell peppers, jalapeno and garlic. Cook and stir until vegetables begin to soften, about 5 minutes. Be careful not to burn the garlic (reduce heat if necessary).

Add sweet potatoes, chili powder, cumin, oregano, paprika and cayenne. Mix well, until potatoes are coated with seasoning. Add tomatoes, broth, tomato sauce, salt and pepper. Mix well. Bring mixture to a boil. Reduce heat to low, cover and simmer for 15 minutes.

Stir in beans and kale. Simmer for 10 more minutes, or until sweet potatoes are tender. Remove from heat and stir in cilantro and lime juice. Top individual servings with diced avocado and green onions, if desired.


Recipe from www.janetandgreta.com

It is possible to do a traditional turkey dinner using real foods and limiting the amount of processed nutrient-lacking junk! We'll be trying this cleaned up version of green bean casserole this year from the 100 Days of Real Food website. 

INGREDIENTS
Casserole Ingredients

• 2 pounds green beans, trimmed, cut in half, and steamed (8 to 10 minutes or until tender),
• 6 tablespoons butter
• 8 ounces mushrooms, diced (Shiitake is a great choice, but button mushrooms are good as well)
• 2 garlic cloves, minced
• 4 tablespoons whole wheat flour
• ½ teaspoon salt
• Pepper, to taste
• 2 ½ cups milk
• 1 tablespoon soy sauce

Onion Topping Ingredients

• ½ onion, peeled, cut in half, and sliced very thin
• ½ cup whole wheat flour
• 4 tablespoons butter
• Salt, to taste

 INSTRUCTIONS
Casserole Instructions

1. Preheat the oven to 350 degrees F.
2. In a large sauté pan over medium heat, melt the butter. Add the mushrooms and garlic and cook while stirring for 2 to 3 minutes.
3. Sprinkle in the flour and stir vigorously for 1 to 2 minutes, being careful not to let the flour burn. Stir in the salt and pepper.
4. Carefully whisk in the milk and soy sauce while scraping the brown bits off the bottom of the pan. Bring to a light boil. Whisk and cook until the sauce thickens to the consistency of a really thick soup, about 3 to 4 minutes.
5. Mix the sauce with the green beans in a casserole dish and toss to combine. Bake in the oven until bubbly, about 15 minutes. Remove from oven and top with French Fried Onions (instructions below).

French Fried Onion Topping Instructions

1. While the casserole is baking, spread the flour out on a large plate, carefully separate the onion pieces, and dredge them in the flour until they are evenly coated.
2. Melt the butter for the topping in a large sauté pan over medium heat. Shake the excess flour off the onions and add them to the pan, being careful not to overcrowd the pan. Depending on the size of the pan you may need to cook them in batches. If cooking more than one batch, be sure to wipe out the pan in-between to prevent the residue from burning.
3. Once the onions are golden brown on the bottom (after about 1 to 2 minutes), carefully flip them over to brown the other side. Add extra butter to the pan if they begin to look dry. The onions do cook quickly, so keep a close watch!
4. Transfer the onions to a paper-towel lined plate and generously season with salt.

My favorite "under the weather" remedy is fresh squeezed lemon juice and raw local honey mixed into hot water. Since half of Ithaca seems to be walking around with some variation of a respiratory illness I'll also  be loading up on the following spices to help boost immunity naturally!
 
1. Garlic: contains allicin and allion which have antiviral and detoxification properties.  Add raw, fresh garlic to veggie-loaded soup (or whatever your cooking), make sure you chop it up, as this activates the antiviral compounds in garlic. Or make a simple tea by immersing chopped garlic into a cup of boiling water and let it steep for a few minutes.
 
2. Ginger: activates your immune system and has been shown in studies to work as a preventative and therapeutic measure against the flu. Ginger also helps relieve a sore throat and settle an upset stomach. Make a warming tea with fresh ginger, honey, and lemon.
 
3. Turmeric: a powerful spice with a long list of healing benefits, including antiviral properties.  A 2010 study revealed that when curcumin (the active ingredient in turmeric) was added to cell cultures infected with H1N1 and H6N1 subtypes of the flu, the virus was reduced by 90%!   Add turmeric to your soups and stews or make a delicious paste with a spoonful of ground turmeric and raw honey.
 
4. Elderberry: full of anthocyanins, flavonoids and triterpenes, compounds that are responsible for its incredible antiviral, anti-inflammatory, and immune-stimulating effects. An Israeli study found that 75% of patients who took black elderberry extract cleared the flu within 48 hours and 90% were symptom free within 72 hours. That’s powerful! Find it at the health food store and make it into a warming tea.

sources: www.mindbodygreen.com

So healthy and flavorful, don't let all the peeling and chopping make you pass this warming soup up!

2 tsp olive oil
1 cup chopped onion
1 tsp minced garlic
1 tbsp grated gingerroot
1 tsp curry powder
 1/2 tsp ground cumin
4 cups low-sodium chicken or vegetable broth
3 cups peeled and cubed butternut squash (time saver: Wegmans sells fresh squash that is already peeled and chopped in the produce department)
2 cups peeled and chopped apples
1 cup peeled and chopped sweet potato or carrot
1/2 tsp salt
fresh ground black pepper to taste

Heat olive oil in soup pot over medium heat. Add onions and garlic. Cook and stir until onions begin to soften. Add gingerroot, curry powder and ground cumin. Stir well and cook for 30 more seconds.

Add broth, squash, apples, sweet potatoes, salt and pepper. Bring mixture to a boil. Reduce heath to low and simmer, covered for 15 minutes (or until squash and potatoes are tender). Stir occasionally.

Blend soup until smooth with an immersion blender, or puree in batches in a regular blender. Serve hot. 

You can find local honey at the Ithaca Farmers Market this weekend!

I know it's too hot and humid to even think about making a hot soup today, but we made this one last night and the recipe is too good not to share. This recipe makes a large batch and freezes well. Trust me, you will want to tuck this recipe away for when the fall weather returns!
Ingredients 

• 4 tsp. vegetable oil
  
• 1 onion, finely chopped
• 1 each carrot & celery , finely chopped
• 2 cloves garlic, minced
• 1 hot green chilli pepper (left whole)
• ¼ tsp. each salt & pepper
• 2 Italian sausages, casings removed
• 2 cans (28 oz) whole tomatoes
• 1 can navy beans (19oz), drained and rinsed
• 2 cups each sodium reduced chicken broth 
• 1/3 cup chopped fresh oregano (or 1 tsp. dry)
• 1 tsp. granulated sugar
  

In dutch oven heat oil over medium heat; cook onions, carrot, celery, garlic, chilli pepper (left whole), salt, pepper, stirring occasionally, until softened, about 6 min.  Increase heat to med-high; add sausages and saute for 5 min, breaking up with spoon.  Stir in tomatoes, breaking up.  Add beans, chicken broth, oregano, and sugar; bring to boil.  Reduce heat and simmer until slightly thickened, 15 to 20 min.  Discard hot pepper.

Serves 8-10