Thursday, April 22, 2021

Going for a New Grain in Stuffed Peppers

I'm what the Whole Grains Council calls a "Grain-iac", and just when I thought I tried them all-I learn about a new one. Fonio is an ancient grain, some found in Egyptian tombs. It cooks quickly with a consistency like couscous. Like other whole grains, it's highly nutritious. Unlike many cereal grains, fonio is rich in the amino acids methionine and cystine. This new grain was my pick for the Stuffed Pepper Formula introduced in this month's Food Network Magazine.

Stuffed Peppers

(Serves 6)

6 ounce ground turkey 
In a saucepan sprayed with olive oil spray, brown, drain and set aside.

1/4 cup onions, diced
3/4 cup zucchini and celery
Saute to soften 5 minutes. 

1 tablespoon tomato paste
1 1/2 teaspoon taco seasoning
1/4 teaspoon salt
Ground pepper
Stir into vegetables and saute 1 minute.
1 cup diced tomatoes in juice
Mix into pan with seasoned vegetables.
Add cooked legumes.
1 cup red peas
Whole Grain
Add cooked whole grain.
1 cup fonio 

Add browned protein
Mix and heat throughout.
Fill peppers.
Cover with foil.
Bake at 385F for 20 minutes.

Sprinkle with grated cheese. Return to oven for 8 minutes to brown.
The best part of this recipe is that any protein, vegetable, spice blend, legume or whole grain can be used. This is a great way to add variety, utilize stock on hand and create your own signature pepper!



Thursday, April 8, 2021

A Comfort Meal with Perks


It's a classic tomato soup-grilled cheese dinner, with a little extra. The lentils in the tomato soup add fiber, iron, protein and health promoting polyphenols and cook in less than 30 minutes. The recipe is easy to make and full of flavor. The sandwich is made with 100% whole wheat bread and filled with aged cheddar. Finishing the meal with a grapefruit half was plenty to end the days' intake and allow 12 or 14 hours time before the next day's morning meal.


Red Lentil Tomato Soup

(Serves 4)

Saute onion and garlic in olive oil until lightly brown.
1 teaspoon olive oil
1/4 cup onion, diced

2 cloves garlic, smashed and minced

Add spices and pepper.  Cook and stir 45 seconds.
1 tablespoon fresh ginger, grated
1 teaspoon coriander
1 teaspoon cumin
2 mini red peppers, diced

Pour in tomatoes and broth.  Add lentils.
1 16 ounce can petite tomatoes, diced, no-added salt
1 cup low sodium vegetable broth
1/4 cup red lentils
Turn heat to low.  Cover and stir occasionally, until lentils are tender, about 30 minutes.
Remove center piece on lid of electric mixer.  Carefully add mixture to the blender.  Cover lid with a clean cloth and blend until smooth.