WIAW #31 – Chicken 3 Bean Pumpkin Chili in a Hurry

Life comes at you fast. It won't sit around waiting for you to catch up, it keeps moving whether you’re ready or not.  So what’s a health-minded individual like me supposed to do when they refuse to eat meals they didn't prepare but demand full flavored nutrition while living a fairly busy life?  Simple….make big batches of healthy meals to have over several day; something like....veggie-filled chili!

I'd love to have more time to share my thoughts and kitchen adventures (lackluster as of late) with all of you WIAW-er’s, but I must be selective and post just the “goods” like a hearty pumpkin chili you can make in 30 minutes (recipe at end of this post).  Because, sometimes we need to get out of the kitchen and spend time with loved ones (my wife, Kelley) before the race car of life laps us!

Don't let life lap you, show it who's boss like this.....

.....no more lapping!!

Why so focused on the speed of life?  Because I've been taking too much time in the kitchen along with working and exercising too much and not reserving time for what matters most, my family; specifically Kelley. Yes, my wife, if you're reading this, I love you! Oh, and hi too!

This chili is quick to put together and can be made vegetarian by adding more beans or even lentils, or make it extra meaty with more meat. I like to create a good balance of both proteins and always load it with veggies.  Canned pumpkin and chili beans along with thick sliced chicken deli meat are the components that bring this dish together fast without sacrificing flavor. If you have the time, use ground beef, chicken, or turkey as desired; or add chicken breasts to a crock-pot and shred after cooking for several hours.  The possibilities are plentiful!

Like that? Plentiful; not endless like most people say.  I like to be different.

Note to self: Take digital photography lessons!!

Other than this savory pumpkin chili, I was able to make a few treats this weekend that I'll go into detail about on a future post. A lot of my time is spent trying to make healthy treats that are ready for me to eat when I finally sit down at night.  This includes a lot of bean and veggie “dessert” purees with stevia, peanut flour, protein powders, etc. I usually don't measure ingredients, but just add a little at a time until it just seems “right”. 

In lieu of spending time making this unmeasured mixes, I am going to try other healthy alternatives. Using gelatin or agar agar for protein puddings is my new plan; I just need to actually get the measurements straight. Have you ever used unflavored gelatin, agar, or another gelling agent for homemade pudding?  Katie from Chocolate Covered Katie has a delicious and easy soy free pudding I'd like to try. I’ll report back once I've had a few test runs.  Geez, I have a lot of “I-O-U’s” to deliver on, but I'm good for them; trust me. : )

So, in the essence of time, I'd like to thank Jenn at Peasand Crayons for hosting this fun event as usual. Here’s a look at not really a day of eats, but just notable eats I’ve photographed recently.  Enjoy and Happy What I Ate Wednesday!!

Oversized pumpkin omelette on top of steamed veggies with pumpkin spice coffee. 

Low fat Peanut Butter Pumpkin Protein Cookies - new recipe in the works, but these are pretty tasty. Seriously, I need to A) measure ingredients and B) write them down!! 

My 3 Bean Chicken Pumpkin Chili....with two random brussels sprouts I felt compelled to add.

Loving this combo! Microwave protein bread slices with coconut butter and peanut butter. Great snack or even a quick mini-meal if needed!

Steamed veggies with tuna and spaghetti squash. Could probably eat this all day.....after I run out of the above picture.

We had a cold front in Texas when I made the chili, but now it’s back in the 80’s as I’m having it for lunch at work.  Still awesome and I have no regrets, but there’s just something about the cold weather with a warm bowl of chili….it’s more comforting.  Do you agree?

Chicken 3 Bean Pumpkin Chili

by RC Liley

Prep Time: 15 Min

Cook Time: 35 min

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Ingredients (Serves 4)

• 1 (15oz) can drained and rinsed chili beans; black, kidney, or any white bean will work too
• 1/2 lb thick sliced chicken deli meat, chopped into 1/2in. squares
• Frozen cut green beans; or one can drained - 12 to 15 oz
• Frozen, fresh or canned carrots - 12 to 15 oz
• Frozen or canned sweet peas - 12 to 15 oz
• Frozen chopped broccoli - 12 to 15 oz
• Bag of frozen diced green peppers, onions, and celery mix; or fresh
• 4 – 6 cloves fresh garlic; I love garlic, use less if you don’t
• 1 T each of cumin, chili powder, dried oregano, dried parsley, and paprika
• 2 t dried thyme and coriander
• 1 t cayenne powder and cinnamon
• 1 1/2 cups low sodium chicken or vegetable stock
• 1 26.4 oz box of Pomi Chopped tomatoes; 2 (15oz) cans of diced/chopped will work too
• 2 T apple cider vinegar

Instructions

Heat a nonstick medium to large saucepan over medium-high heat

Add garlic and frozen pepper/onion mix; sweat for 1 minute or until the garlic becomes fragrant

Add chopped deli meat and saute for another minute; the edges should be slightly curled up

Add vinegar and scrape any burned pieces from the bottom

Pour in the stock and tomatoes

Add remaining ingredients then cover and simmer for 30 minutes

If it looks too runny, crack lid and let reduce down to desired consistency

Remove from heat and let sit 5 minutes

Transfer to bowls and relax with your quick'n healthy pumpkin chili

Powered by Recipage

As for spooky snacks....I don't have any to share, unless you are scared by my food.  I want to make something to share, but won't make any promise on this one.  Speaking of, Kelley and I want to hand out treats for Halloween but do not support about 99% of the candy options out there. Any ideas on a good alternative that kids would like but is still at least somewhat healthy?

I don't want to be "that guy" who gives out toothbrushes or worse....pamphlets on how to avoid childhood obesity, but I'm not sure of what to give. Maybe little bags of dry roasted peanuts or Hershey's Dark Chocolate Kisses? Do you hand out candy or turn off the lights, shut the blinds, and lock the doors?

Have a wonderful week!

Homemade Creamy Pistachio Milk

Texas weather can and does change over night.  It's crazy; Friday was an enjoyable mid-80's, and the next morning was in the upper 40's! It never got over 55 degrees all weekend, but it's supposed to be back in the 80's by Tuesday.

Since I'm not training for a marathon like I did for the past several years, I don't mind the cold as much....because I can choose to stay inside! My workouts are mostly in the garage, but I like to make mowing the lawn a workout too. Here I am after mowing with a 20lb vest using a reel mower (no gas, no electric, just blades and you pushing) which I just finished Legs day on my Supreme 90 Day schedule.

I will usually work some sprints in across the yard as I push the mower for an extra kick-in-the-A.  Neighbors think I'm crazy (or weird)....maybe I am?  Oh well, I'd say this is functional fitness for sure.

Besides my mowing adventure, I stayed mostly indoors cooking lunches for Kelley and me throughout the week, and making several healthy treats. One said treat is a new-to-me milk I made with my Soyajoy G3 Soy/Nut Milk maker. I'm really enjoying the milks I can make and don't have to buy now. Goodbye extra added ingredients I don't want or need!

The simplicity of making milk with the Soyajoy G3 makes it even more appealing. All I did was soak a 1/2 cup of pistachio kernels in water overnight and then add them to the maker with about 4.5 cups of water. All you do then is push a button and it does the rest within 30 minutes. Pretty awesome stuff, and I love using the leftover pulp after straining in baking recipes and for added nutrition in smoothies.

If you've never made your own non-dairy milk and don't have a milk maker, you can still make it without one.  I've made coconut and almond milk with great success before, just takes more time. We all have extra time to burn anyway.....right? Please, sense my sarcasm....there's never enough time!!

To make your own, just soak a 1/2 cup of any nuts or beans you want for 8 or more hours.  I've soaked for over a day before with no issues. For beans, I suggest cooking them on the stove first; nuts are optional and make good milk cooked or raw.

Once soaked long enough, drain and rinse your nuts/beans and then blend them with 4 - 5 cups water (depending how thick or thin you like it) in a blender or food processor.  When everything is blended, pour your milk through a strainer and viola, you have homemade milk!

I like to add vanilla, stevia, and a dash of salt to the milk and the outcome is pure, milky bliss.  Use the pulp to make veggie burgers, bake into breads/muffins, or blended into smoothies. Speaking of veggie burgers, I still owe you a recipe for my veggie okara burgers on this post.

I didn't forget, but, for the same reason I should be asleep right, work is keeping me from sitting down to take the time to write it.  I just throw things together and hope for best, which it usually does turn out great. But I'm taking time to write this post, you say? Well, yeah, because I wanted to share my pistachio milk, duh.

Homemade milk goes great with homemade treats like these Pumpkin Peanut Butter Protein Cookies. Patience, recipe testing in progress.

Haven't said "duh" in a while....that felt weird, even typing.  So, I'll stop here for today, but I do have a few things I must share with you hopefully soon. For a hint on some things, how does a carrot-ginger "milk" and a healthy coconut oil peanut butter oatmeal cookie sound to you? Good, I hope, because I'll revisit these some time in the near future.

Until then, hope your weekend was well and you have a great week ahead!

Have you ever made your own milk?

Has your cooking style changed as the cooler weather sets in? I made pumpkin chili with beans and chicken that is ultimate comfort food without guilt; another thing to share soon!

WIAW #31 Spooky Food and I Didn't Even Know It!

Yes, just ideas.  I sound like a broken record, but work has been keeping me from my true passion for food, cooking, and taking pictures of both. So, in an effort to keep it short but still have a post for What I Ate Wednesday, I just wanted to post a few "to-do's" for this month's WIAW theme of spooky snacks and healthy halloween treats.

Usually our busy time at work is closer to year end, so hopefully it's early this year and I'll have more time around x-mas and the new year. But, lets focus on now, October, the month where it's ok to eat eyeballs, fingers, and brains! Or at least food that looks like them.

I searched for healthy, spooky treats on Google and found this cool site with pretty neat spooky food ideas. Here are two of my favorite pics from the site....

Banana Ghosts

Apple "Bites" - The teeth are slivered almonds

The bananas are covered in melted white chocolate, but I would try something else since I am not a fan of sugary things. Maybe a mix of vanilla protein powder, almond milk, and coconut oil would do the "trick" for a delicious "treat." See what I did there? I get a kick out of myself sometimes...that's all that matters, right? Check out the site, all of the creations are worth checking out.

I don't make spooky treats often, and before knowing what this month's theme would be I made some of these creations in the pics below.  Some of them could easily work as healthy, spooky treats. Of course, there are those annoying people at work that think my healthy, unprocessed food is spooky as is and the crap they eat in a bag is "real food." I let it get to me too much, but it is annoying!

This could work as Moldy Puke Puree. I thank pureed spinach and crumbled goat cheese for the gross out factor...but it's sooo good. Here's the recipe if you want to try; but I don't recommend handing this out to trick-or-treaters.

This is simply cooked barley I used as a cold cereal that could become Maggot Cereal! Add whole cashews for the giant larvae or pistachios for a nice green effect.

These Pumpkin Protein Crepes can easily double as Burned Skin Peels or something skin related.

I have a few more pics from the past that could double as spooky food, but I'll save those for next week. Does anyone else have existing food pictures you didn't intend to be spooky, but after going back to look at them, you can imagine a gross name for it? Don't lie....if you've ever made a green smoothie, you're in the spooky food club.

Ok, I could discuss food all day, but I'm running on E from little sleep, lots of work, and still working out, so lets get to the WIAW part of this WIAW post.  Thank you, Jenn at Peas and Crayons, for being such a gracious What I Ate Wednesday host!

Breakfast - Steamed veggies with a little turkey leftovers from my lunch (see "Lunch" below); rooibos and green tea

Lunch - Baked Jersey sweet potato smothered in simmered turkey cutlets cut into cubes and a side of steamed broccoli

Dinner - Steamed Brussels sprout salad with Trader Joe's Chipotle Salsa, brown mustard, and a few clams hidden under the salsa.

Din-essert - Microwave pumpkin protein bread slices with crunchy peanut butter, coconut butter, and a little Tropical Traditions Coconut Oil; ok, I had a green ginger protein smoothie too, but no pic to prove it...just trust me : )

Have you tried Tropical Traditions Coconut products?  They even have Coconut Peanut Butter that I have to try soon! I'll be trying this oil out over the next couple weeks and hope to share some tasty recipes and then possibly a giveaway.

Guess I better jet, hope you have a great week and find some healthy, spooky foods to make, eat, or both!

Meatless Monday: Pumpkin Omelettes and A Goodbye to Our Dog, Candy

Hey there, how was your short-as-usual weekend? Hopefully pleasant and filled with healthy, delicious food! Unfortunately, mine was sad and not a great way to welcome the Fall season.

Our family dog, Candy, who lived at my mom's and was a black lab mixed breed, passed away.  She started acting weird early last week, and the vet just said it was arthritis.  Turns out, they later confirmed she had cancer that was too far along and had to be put down.  Since I don't live too close anymore, I just found out after it happened.  It was mostly expected, but you never think so soon.

I don't have any pictures on my computer, but she was a sweet dog who loved to chase fireworks and bring home half alive rodents to show off. She was around 12 human years old and lived an exciting life with loving friends and family. So, to Candy, I'm sorry I didn't get to see you that much these past years, but you will always be with my in my heart.

On a lighter note, I made Kelley and me pumpkin omelettes inspired from Heather at Kiss My Broccoli and they were a delight! I used only egg whites and no filling but they were perfect; light, fluffy, filled with pumpkin pie spice, and healthy!  Thank you, Heather, for the great recipe that will be used a lot in my home!

The soymilk maker I just got made some delicious soy milk and another batch with half pistachio, half soy nuts.  After allowing the milk to cool, I added a touch of sea salt, bit of stevia, and some vanilla extract which is way better than store bought to me. So goodbye Silk Almond Milk and hello homemade! Now I just have to turn Kelley into a fan and we'll no longer need to buy organic skim milk!

Nothing like fresh-made soymilk in your Sunday coffee!

The leftover pulp from the milk, called okara, was enough to create delicious vegetarian okara burgers.  These will be a great change from the usual steamed beans and veggies for Meatless Monday.

Okara patty on a portobello; I was too excited to try before taking a picture....hence the giant bite marks on the right. So good and easy!

Recipes to come, I promise, just not sure how soon since this week will be work-focused most of the time.  Boo, I know, but work pays the bills and lets me get the healthy, delicious food I love so dearly.

Speaking of, I better go and get to work! Have a wonderful Monday!

Have you lost a loved animal? I'm sure most of us have, but how do you cope or comfort others?

I know my mom misses our dog, but thankfully she has another, spunky little dog who stays at her side wherever she goes. I think the comfort of your other animals can help console you after losing another pet.

Also, congrats to Renata for winning the Navitas Naturals giveaway, hope you enjoy the Cacao and Lucuma powders! Thanks to all who entered!

Tasty Tuesday: Chobani Pumpkin Protein Yogurt

No, Chobani doesn’t have a new pumpkin flavored yogurt; maybe one day. But, you can easily make your own healthy CHOmpkin (yay or nay on this word?) with a few simple ingredients. If you're lacking Chobani in your kitchen, visit their coupon section for coupons to help you get some soon!


You might be wondering why I’m posting about a fall/winter food in middle of the summer. Or maybe you’re not. I enjoy pumpkin year round, and when combined with creamy 0% Plain Chobani Greek yogurt, it makes a superb summer treat.


I go through giant containers of plain 0% CHO within 2 days; no problem. I swear, Chobani is healthy foodie crack! Once I reach the bottom of a container, I normally make "CHOvernight" proats (protein powder + oats) with different flavors and other add-ins. Pumpkin puree is almost always in the mix, and stevia is my sole sweetener. I will eat as is, or spread on a cookie sheet and bake for overnight oat crisps.

Standard overnight oat mixture....so cool, creamy and delicious!

As I was making a batch of vanilla pumpkin proats in my semi-empty CHO container, I wondered what just pumpkin and CHO would be like. Obviously, it “had” to be good because 2 goods make an awesome, right? So, after one day of the large container being opened, I had half of the yogurt left. Time for pumped up vanilla protein pumpkin Chobani!

To the half full container of CHO, I mixed in vanilla whey protein, pumpkin puree, cinnamon, vanilla extract, liquid stevia, and YUM! The creaminess of frosty pumpkin yogurt with a boost of vanilla protein makes me want to go workout several times a day just to get my protein “recovery” right after.

I like where this is going....

Then again, maybe I just need protein anyway…one workout a day is good enough. As for the CHOmpkin (the word is growing on me) yogurt, once a day is not enough! This works as a healthy meal or dessert for anytime. I’d suggest tossing in some dry roasted almonds and blueberries or banana to up the flavor and nutrition.

.......yep, and it's tasty!

As with most things, this simple recipe can be adapted to suit your own tastes. I think next time (and there will be a next time; and another after that…), I will add mashed banana and peanut butter or peanut flour.

Another healthy homemade fav I’ve been making are protein crackers. I posted about goat cheese salsa crackers, but just tried using peanut flour/butter for an awesome protein peanut cracker that’s irresistible! Once I get the recipe down, I’ll be sure to post for you to try yourself. I love homemade crackers since you can make so many sweet, savory, or spicy versions, but rolling the dough can be an arduous task. *sigh* What we do for delicious, healthy food!

Chobani Pumpkin (CHOmpkin) Protein Yogurt
1/2 full 32oz container of plain non-fat Chobani; I’m sure Vanilla would be fabulous too, I just try to avoid added sugar

1 cup pumpkin puree

2 scoops stevia sweetened vanilla protein powder; I use About Time whey protein and love its high quality
2 t ground cinnamon

1 t vanilla extract

15 drops liquid stevia or 3 stevia packets
Optional: Peanut butter or flour to taste; dry roasted peanuts or other nuts, chia seeds (for a pudding-like consistency), mashed banana

Add all ingredients to your half full tub of CHO and mix and mix and mix until well incorporated.
 Eat. A lot. Be Happy!

If you want a frozen treat, chill in the freezer for approximately two hours, set out to thaw for 10 minutes, the blend for an icy treat. Add frozen blueberries or banana for an extra creamy and chilly treat with zero guilt!

Flashback and Future Friday

Don’t we all just seem happier on Friday? I know I get this “so happy it’s Friday” feeling, then I get upset for being so excited about a day. Really, everyday should be enjoyed; work day or not, it’s life! I will start to work on that and hopefully have good results.

Today I want to take a look back at the food from this past week, as well as what I want to prepare for the week to come. I will only have Sunday to really cook everything I want, but it will be a good test for my multi-tasking abilities! Plus, I can make it fun and pretend to be on Iron Chef with only an hour to cook a full course meal. Does anyone else ever do this? Maybe I’m just crazy…. 

*Vanilla Protein Crepes; the folded ones have peanut butter. I want more now!!

Chocolate Overnight Oats about to be pureed to make Overnight Oatmeal Baked Donuts 

Zevia Protein Donuts sprinkled with fresh ground nutmeg 

No Sugar *Pumpkin Protein Pancakes with Plain Greek yogurt mixed with vanilla extract and cinnamon

Sweet Potato Shepherd's Pie before going under the broiler

My assortment of baked pumpkin and Zevia protein goodies! The cake on the right is just Zevia Protein Donut batter in a cake pan.

Espresso Balsamic Baked Chicken Tenders with generous seasoning 

Leftover Sweet Potato Shepherd's Pie mix that I put in my donut tin 

 The end result of my Sweet Potato Shepherd's Pie (donut?) after removing from the donut tin. Next time, I'll use another egg or two egg whites....

*Sugar-Free Chocolate Pumpkin Protein Bread "CPPB" 

CPPB slices with peanut butter and homemade *strawberry chia seed jam

*Recipes to come in future posts

Aside from the standard staple meals I cook for our lunch at work, there are a few more things I'd like to make.  Some of these things involve using NuNaturals Stevia products (keep checking as I will post a review and host a giveaway soon!) and others are just recipes to try.

I have been craving a pumpkin protein banana bread and will test my own recipe using NuNaturals.

I am going to try making Popped quinoa; I made it before, but want to try it with the red quinoa I have.  This stuff is great as cereal or as a crunchy salad topping.

Not sure if I'll get around to it this weekend, but I've been craving some type of meatloaf; we'll see what happens....

I have more plans for baked goods using NuNaturals Stevia, but you'll have to keep watch for future posts.  It won't be long!

Do you have any cooking plans for the weekend?  If not, do you have any other fun plans?  I'm open to any and all comments, so let me know what's on your mind.

Baked Zevia Pumpkin Protein Donuts

How was your Valentine’s Day? Ha, look, I just asked a question I don’t really expect an answer for….one of my pet peeves. Just like asking “What’s up?” or “How is it going?” as you pass by someone without stopping. I know, I just wrote on this in a past post, but it’s a daily thing and I had it on my mind….. again.

Randomness aside, I do hope your V-day was a good one for being on a Tuesday. Kelley and I exchanged hand-written notes and she enjoyed the crispy and burned oatmeal crisps I made for her. Even though she claims to like the burned crisps, and I believe it as she almost finished the bag the same day, I still felt bad. So, I decided to try making something else to compensate.

I found a baking pan molded to make baked donuts a few weeks ago and finally talked myself into buying it last weekend. This was perfect to try making something for Kelley without oats and to test out the new pan.

The end result was better than expected. As usual, I didn’t use any real measurements, just added dry ingredients to one bowl, wet in the other, and then mixed it all together. I’ll share everything I used with approximate amounts, but it might take a little adjusting to make it right.

Getting ready to add the Zevia! Save a little for yourself.

Mmmmm, this can only end with something tasty!!

I made too much batter but didn't want to save it, so these are all too full.  You'll see, they look more like muffins out of the oven.

I'm thinking a good coating of natty peanut butter and honey would complete these.  Banana too!

Half donut and half muffin......Monut?....Duffin?

To make these, you need the following ingredients:

Baked Zevia Pumpkin Protein Donuts 

• 1 1/4 Cups Whole Grain Spelt Flour
• 1 3/4 Cups Unsweetened Whey Protein Powder; Use flavored or another protein source if you’d like
• 1/4 Cup Non-fat Milk Powder
• 2 T Ground Cinnamon; Yes, I used a lot and would add even more next time
• 1 t Ground Ginger
• 2 t Baking Powder
• 1/2 t Baking Soda
• 1/2 t Salt
• 1 Whole Egg
• 3 Egg Whites
• 3/4 Cup Pumpkin Puree
• 1 t Pure Vanilla Extract
• 1 T Distilled White Vinegar; optional*
• 1/2 Can of Zevia Crème Soda; add slowly to make sure you don’t use too much, or add more dry ingredients
• ~ 10 Drops Liquid Stevia; original or vanilla works great, use less if you are new to Stevia

*Vinegar makes the baking powder and baking soda react to create a rising effect which helps make a softer, less dense product.

I tend to bake in a very un-orderly fashion and have trouble remembering the exact order I did things (probably b/c I’m cooking 3 other things!); so just keep that in mind please…

Directions:

- Preheat oven to 350 Degrees Fahrenheit

- Mix all dry ingredients (first 8 on list) in a large bowl and stir a few times with a wire whisk. Beat eggs and then mix all wet ingredients except vinegar in another, smaller bowl.

- Create a well in the center of your dry ingredients and slowly pour wet ingredients while mixing to combine with a spatula. Once everything is mixed, add the vinegar and give it a few stirs; you might notice a slight rise in the mixture.

- Pour into your new baked donut pan (a muffin, loaf, or cake pan will work too) and bake for 25 – 30 minutes. Depending on what pan you use, times will vary; test if yours is done by making sure a knife inserted in the middle comes out clean.

- Remove from oven once ready and let cool in pan for 5 to 10 minutes. After cooling a little, remove from oven and let cool the rest of the way on a wire rack.

Serve to wife, make wife happy, be happy yourself because wife is happy…..don’t not be happy.

 

I sliced and toasted these for Kelley on Valentine’s Day morning before work, and served with agave nectar. Greek yogurt, banana, and peanut butter would be great additions to really make this a perfect, healthy treat.

Do you have a favorite baking or other cooking dish, pan, utensil, etc.? I think I just found a new one….