Sunday, February 24, 2013

Almost Uncle Bob's Chili Soup (WFPB, No oil, No sugar)

Chili with Daiya vegan cheese
Over the holidays, my pickiest eater fell in love with my brother's chili soup.  Of course, it was the kind with real meat and William's seasoning.  This is our best attempt to create a chili soup that is comparable in taste and vegan.  While the Daiya cheese shreds are not part of a Whole Foods Plant-Based lifestyle, the kids really enjoy an occasional sprinkle of them. Goes well with Sweet Potato Biscuits.

Makes 7 cups

Ingredients
1 15 ounce can red kidney beans (BPA free cans are a must, otherwise use 1 3/4 cup cooked beans)
1 15 ounce can black beans
1 15 ounce can pinto beans
1 28 ounce container Pomi tomatoes
Cooked mushrooms and onions, optional
Water, for desired consistency

Seasoning
1 tablespoon mild chili powder
2 teaspoons ground cumin
1 teaspoon ground oregano
1 teaspoon salt
1/4 teaspoon red pepper flakes
1 teaspoon onion powder
1/2 teaspoon garlic powder

Directions
Combine all ingredients in a crockpot.  Cook on high until warm enough to eat or on low for a longer amount of time to reach a good temperature.  Add water as needed to create desirable consistency.  It tastes great reheated.

Nutrition Information
1 cup serving:  205 calories, 4g sugar, 14g protein, 13g fiber, 11mg iron

Rating
5 out of 5 family members love it

Friday, February 1, 2013

Healthier Banana Muffins


Healthier but still delicious.  These banana muffins are 100% whole wheat without refined sugar.  I've been adding in chia seed to my baked goods for a while now (yes, the same seeds used to grow those chia heads).  They are packed with fiber, protein and Omega-3 fatty acids.

Makes 33-34 mini muffins





Ingredients:
3 ripe bananas
1/4 cup expeller pressed canola oil
2 tablespoons agave nectar or maple syrup
1 1/4 cup unsweetened applesauce
2 cap fulls vanilla extract
2 cups whole wheat flour
1/2 teaspoon salt
1 teaspoon baking soda
1 teaspoon or more chia seed (optional)
2 tablespoons Enjoy Life semi-sweet chocolate, chopped

Directions:
Preheat oven to 350 degrees. In large bowl, mash bananas, add oil, agave and applesauce. Mix together. In separate bowl, combine flour, salt, baking soda, seeds and chocolate. Stir all ingredients together. Line a muffin or mini-muffin pan and fill 2/3 full with batter. Bake for 20 minutes for muffins or 10 minutes for mini-muffins or until toothpick inserted into muffin comes out clean.

Nutrition Information:
1 mini muffin: 62 calories, 3g sugar, 1g protein, 1g fiber, 2mg iron
(Adding chia seed will increase protein, fiber, and iron content. )

Rating:
5 out of 5 family members love them