WIAW + Easy Egg White Garlic and Veggie Frittata

Hello and welcome to my (at least lately) once a week post!  I used to be better about posting at least 3 times a week, but it's apparently busy season at work with life in general.  I've noticed a few other bloggers have decreased their postings too, so I don't feel so bad, but I do prefer writing to all of you about food over working.

Anyway, how's it going?  Are you taking advantage of the Cyber Monday week?  Seriously, retailers find any excuse to extend their "deals" to keep on advertising and get people shopping.  It works for me....when online....I despise going out in the crowds to shop.

Amazon has some pretty awesome deals all this week and although I should be looking for others, I always end up looking at the food deals....for myself! I can't help it, I have an addiction to seeking out good food!  Anyone else with me here?

Speaking of online shopping, time is limited and I want to get everything for friends and family now, so I'm cutting the post short.  Plus, I just tried to upload pictures and apparently I've met my 1GB of storage allowed.  So I have some clean-up on aisle Picasa Web Album before I can post more pics.

When you're in a crunch for time but still want a delicious and healthy meal, this loaded veggie frittata is a must! I like to microwave steam my frozen veggies while I let the pan pre-heat on the stove.  You could just toss them right on without steaming, but it will take longer to cook them...obviously.

Easy Egg White Garlic and Veggie Frittata

Ingredients

1.5 cups of frozen or fresh veggies of choice

3 egg whites; or 1/2 cup liquid egg whites

2 cloves garlic, chopped

A dash each of cumin, black pepper, dried basil, chili powder, and cayenne

1/2 tbsp Coconut Oil

Optional topping of choice - I like salsa or brown mustard

Directions (Follow them, or not, I'm sure it'll turn out great!)

-Set a wide, medium depth saute pan on the stove over medium-high heat

-Steam your favorite mix of vegetables. I used mushrooms, broccoli, red bell peppers, celery, and onions

-Add oil and garlic to pan and saute until fragrant; about 45 seconds

-Add the rest of your veggies and spices and stir to combine everything together. Let cook for 1 to 2 minutes.

-Add egg whites to pan and twirl to evenly distribute.

-Cover pan to let top of eggs cook from the steam for about 1 minute.

-Check to make sure top of eggs is set and remove from heat.  Slide onto plate, add toppings if desired and enjoy!

I love the fact that you can use a slice of the frittata as a delicious sandwich filler.  If you haven't tried....do it, sandwiches are awesome.

Okay, off to do some shopping for loved ones....and maybe some for myself.  Sorry for the lack of pictures, but I do have a nice salad topped with roasted veggies and eggs that made a great dinner.  Thanks to Jenn at Peas and Crayons for hosting What I Ate Wendesday!!

And of course I had a cup of both types of my chocolate and vanilla winter squash protein dip for dessert.

If you haven't entered yet, click here to enter for your chance to win a box each of Crunchmaster Kid's Cheesy and Grammy Crisps. The contest will end this Friday, November 30th.

WIAW –Thanksgiving Eve and a Delicata Squash Sugar Cookie Protein Dip

Yeah, I know, plenty of you probably have to work today, the eve of Thanksgiving, but I’m complaining on behalf of all of us. Couldn’t you use the day before to prep food do a little extra exercise to prepare for tomorrow’s feast, and just be away from school or work? I’ll go ahead and answer for all of us again….YES!

I’ve seen so many healthy Thanksgiving feast recipes that I want to try but have no time before going to our family gathering. Most of the food is stuff I can’t (gluten reasons) or won’t (health/picky reasons) eat, and I like to bring things I know I will enjoy.

See? I'm ready for the pumpkin famine! Or maybe I just use it a lot.

Confession – I brought roasted brussels sprouts and mushrooms one year knowing that just one other person and myself would eat them. Sorry, but I don’t want premade mixes cooked from a box or food with poor ingredients for Thanksgiving….or ever for that matter!

So I prefer to make my own gluten free, non store bought bread (maybe just a personal Microwave Chocolate Protein Cake) and side dishes. I think I only end up eating an undressed salad and the turkey at most gatherings. Anyone else run into this issue? I don’t mean to complain (even though I am), or tell others what to eat, but I just want to have what I prefer and enjoy.

Not a bad "personal" Thanksgiving treat if you ask me!

If there was no work today, I’d be cooking all sorts of things I’ve wanted to try. Lately, sweet potato, pumpkin, and banana are all ingredients sticking out to me. And of course peanut butter would be in one or all of the creations. Maybe a spin on a no-cook pumpkin banana peanut butter pie? Hmmm, I’ll keep brainstorming and maybe have something to post on for the Christmas feast!

But really, a peanut butter pumpkin pie sounds pretty darn good any time. I have been using unflavored gelatin to make some easy and tasty dips lately, and suggest you try. Still need to get the recipe down before I post it, but here’s another quick, easy, and healthy dip for you to try in the meantime.

Delicata squash is my number one favorite squash (you can use any kind you’d like), and making it into a puree is simply delightful! Have you seen or tried Celestial Seasoning’s Sugar-Cookie Sleigh Ride Tea? It’s a good, caffeine free tea to drink, but throw it in with squash puree, vanilla protein powder, and a little stevia and you will be on Cloud 18. That’s Cloud 9…..squared; because it’s that good.

Delicata Sugar Cookie Protein Dip
(Sugar and Gluten Free)
Ingredients

2 medium delicata squashes, microwave steamed or roasted until the skin is soft
2 big scoops stevia sweetened vanilla protein powder; I used Vitol Vanilla Egg White Protein
1 T natural peanut butter
2 Celestial Seasoning’s Sugar-Cookie Sleigh Ride Teabags
Liquid or powder stevia to taste
1t pure vanilla extract

Directions

Once you have your cooked squash (I microwave steam mine), remove any really hard parts like the stem and throw everything else in a food processor. Yes, include the skin, it’s soft.

Add the rest of the ingredients (just cut the teabags and dump the contents) and process until really smooth. I let my processor run for 2 – 3 minutes. Let chill for the flavors to “intensify” and help everything firm up.

I love having a giant bowl of this to go to when my sweet tooth hits, which is every night. This recipe is very versatile and you can sub your favorite ingredients as you see fit. I think coconut flour or cocoa powder would make for some extremely delicious versions. Try it, eat it, enjoy!

Now, for the part that brings us all together…What I Ate Wednesday! I have some new pictures to share, but not many. Please enjoy my offering and give thanks to Jenn at Peas and Crayons, for hosting these What I Ate Wednesday’s!!

Here's a look at the other gelatin dips/purees I've been working on.  Yes, I reuse Chobani containers because they are just so convenient! These are pumpked with protein powder, coconut or peanut flour, stevia, squash, and the chocolate one has spinach too!


Coconut Pumpkin Protein Dip

Had these wholesome Crunchmaster Grammy Crisps for a snack. Enter to win your own from my giveaway here!

Chocolate Peanut Butter Protein Dip

Slow-cooker Tilapia with steamed Brussels and Sweet Potato... Delicious Lunch!

Steamed bowl of mixed veggie goodness topped with nutritional yeast.  First time trying the yeast, and I like it!

I Hope everyone has a wonderful Thanksgiving (if you're celebrating) and just a wonderful week if not.
Happy What I Ate Wednesday!


Question: Have you ever made something to bring to a gathering knowing that you'll be the only one that eats it?

WIAW #36 – Making Pie: Crust or No Crust?



Source and Recipe

Even as that “tubby” boy who thought not once about calorie content in food, I never really liked pie crust. So now that I’m ever so conscious of what I consume, I opt for no crust on the healthy pies I make.

I’m writing this prior to knowing what November’s WIAW theme is, so please forgive my non-themed post. Not like I was very good at following last month’s theme either….sorry again. And while I’m on the topic of “sorry”, I’m sorry for the lack of brand new pictures for my post. I’ve still been cooking, but the pictures (as unprofessional as they are) take up a lot of precious time. Time I want to be spending with my loving wife, Kelley.

So hopefully I won’t lose any of you during this time of infrequent posts and pictures; I promise to get back into the game sometime…..just don’t know when!

Being November with Thanksgiving right around the corner, I’m sure there’s many a foodie with pie on the mind. I like pie, but only if made by me or I know the exact ingredients used and I like them. Since I don’t make pie often, this obviously means I don’t have a lot of the sweet, round, dessert. This season, I’d like to work on making my own healthy version that has no crust and that friends and family will enjoy.



I bet PB Crave Coco Bananas and pureed sweet potato would be an awesome pie!  Ughhnnnnnggggg!!! I think my stomach is saying something....

Sounds easy, but most of my “healthified” dessert attempts wind up being something only I enjoy. That’s okay to a degree, but I’d like to share. So, the first part to a healthier pie is taking out the crust component. This isn’t hard, just prepare the pie filling (the best part anyway) and if it’s one you cook, put in pie pan and bake as needed.

I think making overnight oats in a pie pan would also be an excellent no-cook and healthy version. Imagine, overnight peanut butter pumpkin oats mixed with milk of choice, protein powder, and pumpkin pie spice all mixed up and placed in a pan to set over night. You could wake up and have pie for breakfast; and it would actually be good for you!!

Right now I’m just “talking the talk”, but please stay tuned, I will post an overnight pie recipe to do the “walking” part soon.

As mentioned earlier, I am lacking in the picture department, so I’ll list out what I ate and then post a few pics and recipes for pies I found online. Thanks yet again to Jenn at Peas and Crayons, I love What I Ate Wednesday’s!!

I actually made this Clean Eating Pumpkin Cheescake posted on The Gracious Pantry and highly suggest you try too. Obviously, I chose to use no crust and this dessert is simply wonderful chilled and topped with Greek yogurt.

For those who find it hard to stick to just one slice (me), make mini pies so you can have the whole thing and not feel bad! Here’s the recipe good for 8 mini pies you can keep all to yourself or share with everyone! I’m pretty sure I’ll have a few of these in my fridge soon! If you don’t have custard cups, I’m sure a greased or paper lined muffin tin would work as well. Then you could even make them a little smaller and have 12 mini desserts!!

I found this recipe just through a Google search and like it as a way to start; plus it’s less than 500 calories for the whole thing. I would not use any artificial sweetener like Splenda and go for Stevia instead. Also, instead of milk, I will use unsweetened almond milk and protein powder in place of flour. That’s the beauty of recipes….you can suit to your own desire!!

 

 



Another Gracious Pantry recipe must try is this Clean Eating Sweet Potato Pie. Yum! There’s a crust recipe posted too, but again, I’d leave it out although it sounds simply delicious! A big thanks to Tiffany at The Gracious Pantry for allowing me to post these tasty pictures on my site.  If you haven't before, check out her blog and social media pages for clean and tasty recipes!

 

Web site: www.TheGraciousPantry.com
Facebook: www.FaceBook.com/GraciousPantry
Twitter: www.Twitter.com/GraciousPantry
Pinterest: www.Pinterest.com/GraciousPantry

So, have you or will you be making pies this season? Ever try going crustless? Besides saving in the calorie bank, I think no crust helps you enjoy more of the flavor filling anyway.

Please share any recipes you have as I really want to test a few out. And most importantly…

Happy WIAW, have a wonderful rest of the week!!

 

One more thing....it looks like another 4 years of Obama.  Are you : ) or : (

 

As a typical Texan, I'm more : ( about this one, but I also know the world won't end as a result.  So... : )

WIAW #34 Healthy Microwave Birthday Cake with Greek Yogurt Icing

If I have been going for making shorter and less frequent posts this month, I have so far succeeded. But that’s not what I’m going for; it’s just panning out that way….boo.
 

My actual job has been taking up most of my time this month, but the super busy time has passed…for now. I was able to do more in the kitchen this past weekend, but hardly have any pictures for #proof. I do have some lovely pictures of Kelley, my dear wife, enjoying a delicious Chocolate Protein Layer Cake I made in the microwave. It was her birthday last Friday, but since I wouldn’t dare buy a cake from the store, I had to make my own.

She let me have a small bite, it was good, but that’s obvious from her leaving nothing behind. She was nice enough to take a big bite in front of me and rub it in, but I was just happy she liked it. Making a healthy yet delicious personal cake is perfect to avoid having leftovers staring at you and beckoning to eat it. Make it yourself, you'll see taste what I'm talking about; recipe at the end of this post.

Oh yeah, and, Happy Birthday, Kelley! I never made a post to say this on Friday, so I’m saying it on the blogosphere now.

Poor cake, never had a chance....

 

Aside from making microwave cakes, I ventured in the realm of non-dairy milk making this weekend too. My pictures are less than stellar, but this is pumpkin seed milk. The green tint is hard to distinguish in the pic, but it’s pretty green, just like my pistachio milk. Both would be perfect for a St. Patty’s Day beverage, and both are creamy, delicious, and healthy! I laugh at store bought milks now...ha ha ha ha....see.
 

The leftover pulp went to good use in another experiment; nut pulp dessert hummus. I’m sure you get the picture; I basically used the pumpkin seed pulp in place of garbanzo beans to make a sweet and healthy hummus. I think next time I’ll make it spicy with added peppers and of course cayenne. Once I get a chance to get the measurements down, I’ll have to share the recipe because you MUST try it!

I also ventured in making red lentil milk and a soy/black bean mix milk. The lentil milk turned very viscous and would hardly pour out of the bottle I put it in. This stuff was pretty much gel. Since there was no pulp left, I figure it’s what makes the milk so thick. I added stevia, vanilla, and sea salt to the gelatinous milk and used it to add to a couple bean and veggie dessert dips I tested. Recipes for these will come.
 

Soy/Black Bean mix milk is pretty good and similar to soy milk with a darker tint. I think I’ll try all black beans next time to see what that’s like. I bet it would be a good base for a Halloween drink! There, that’s my “Spooky Treat” for this What I Ate Wednesday. Sorry, I’m lacking in this department, so please work with me here.

Speaking of WIAW, I once again do not have a full day’s worth of eats, but rather some notable meals. Please accept these for now and hopefully I’ll get back on track soon! Thanks to Jenn at Peas and Crayons!

 

Enjoy and Happy What I Ate Wednesday!!

This is our staple Meatless Monday Meal...had on Wednesday

 

A tasty Kevita Mango Coconut Probiotic Drink along with my lunch. Refreshing!

 

More Spicy Peanut Butter Carrot Dip!!



Chocolate puree made with the think lentil milk, pumpkin puree, spinach, peanut flour, and cocoa powder

Pumpkin Pie Omelette. Recycled picture but sooo delicious! I see a lot more of these in my future. Belly beware!!

Today is supposed to be the last warm day here in Texas before a cold front blows in. Oh joy, just in time for the neighborhood garage sale at my mom’s that Kelley and I are helping out with. Nothing like waking up at 5:30am to sell our junk to others. Hey, that’s what coffee is for, right?

 

Oh yeah, here’s the microwave birthday cake recipe. Make it for friends, family, and yourself…..NOW!!

Microwave Chocolate Protein Birthday Cake

Ingredients

1/4 cup unsweetened cocoa powder

3 tablespoons vanilla or chocolate protein powder (I used stevia sweetened egg white protein powder)

3 tablespoons peanut flour or just more protein powder

3 tablespoons whole grain gluten free oats or flour (I used quinoa flour, but any other should work)

1/4 tsp salt

12 drops liquid stevia or 3-4 packets of stevia powder

1/2 tsp baking powder

2 tablespoons pumpkin puree, applesauce, or mashed banana (I used pumpkin)

1/4 cup milk of choice (I used unsweetened almond milk)

1 whole egg or 2 egg whites; can use one flax or chia egg for vegetarian option

1/2 tsp pure vanilla extract

2 tablespoons Peanut Butter Greek yogurt icing (optional; recipe below)

Directions

Combine dry ingredients and mix well; add liquid, stir, and then transfer half of the batter to a greased round, shallow dish like a ramekin.

Microwave 2 minutes and 10 seconds (may need another 20 seconds if not set). Wait for it to cool about 2 minutes, remove from dish and cook other half of batter.

Spread icing on top of first half, set other half on top and use remaining icing to cover the top.

Optional: sprinkle with cinnamon or cacao nibs with a cherry or strawberry on top. Oh, I bet sliced banana would be great too!

Chobani Greek Yogurt Icing

1/3 cup plain, non-fat Chobani Greek Yogurt

1/4 cup peanut flour, vanilla protein powder, or chocolate protein powder

1/4 tsp pure vanilla extract

No worries if you have icing leftover because it’s wonderful by itself….YUM!

Tropical Traditions Coconut Oil Review and a Pumpkin Pie Omelette

How many things do you know of that are good on and in your body?  Coconut oil is just that, and Tropical Traditions makes some of the best quality coconut oil out there!

When the noble people at Tropical Traditions sent me a quart-sized jar of their high quality Gold Label Virgin Coconut Oil to try, I quickly searched for ways to use it. I first thought I would only find recipes to cook with it, but found it offers more than great, healthy cooking.

Like what you see? Get your own by clicking the giant picture of goodness and find your own ways to use this versatile oil.

Please note: If you order by clicking on any of my links and have never ordered from Tropical Traditions in the past, you will receive a free book on Virgin Coconut Oil, and I will receive a discount coupon for referring you."

Plus, have you seen the prices of some coconut oil in stores? I urge you to at least check out what Tropical Traditions has to offer and possibly help me out at the same time. I'll be very thankful....even more than I already am that you're here reading my blog. Thank you for that. : )

I have very dry hands from always washing them while in the kitchen, and sometimes they'll be painfully cracked for days.  Enter my new jar of coconut oil and my hands are healing nicely.  Every night after my shower, I'll rub a little on the problem areas to keep them hydrated; no greasy mess! This stuff is absolutely wonderful for my dry skin and I think it will help fight the upcoming winter dryness I experience perfectly.

But, obviously, we all want to know how it fares in food, right?  Simply put; awesome! This versatile and heat stable gift to us kitchen dwellers will keep your breads and pancakes safe from sticking to pans and impart flavor. Even egg dishes like my Pumpkin protein omelette inspired by Heather's (from Kiss My Broccoli) pumpkin omelette recipe easily slid right onto my plate for fast consumption.

As described on their website….

“The best and highest quality coconut oil is the wonderfully flavorful Gold Label Virgin Coconut Oil. This oil is the most nutritious, but not the most consistent in taste. It is handmade and has a strong, unique coconut smell and taste that will vary slightly from batch to batch. Therefore it is not the best cooking oil if you want a consistent taste. The oil usually retains most of its natural "coconutty-ness" during cooking (e.g. stovetop cooking) but when baked almost all of the strong coconut taste will dissipate.”

Just look at it; that thing is huge!! Pumpkin was the obvious ingredient of choice here considering the season, but I'd like to try another squash like kabocha or maybe even half pumpkin and half apple?  Hmmm, I sense some more work fun in the kitchen soon.

Luckily, I have a lot left for more adventure in the kitchen and to keep my hands from cracking.  I even gave some to my mom who has been wanting to try it herself.

I found that Tropical Traditions Coconut Oil added to my favorite overnight oats mix makes it extra thick and nutritious. They list so many ways the oil can be used including baking, in dips, for ketchup, homemade salad dressings, in soups, healthy fudge, pudding, in your tea or coffee (helps chapped lips too!), and many more; check out their full list here for the many uses.

I feel very lucky to have had the chance to sample and review such a great product to me, and I have my eyes set on trying some of their Coconut Peanut Butter soon.  Two good things in one; synergy at it's finest.  It must be good, because it's currently backordered! But never fear, you can make your own delicious spread by mixing Tropical Traditions Organic Coconut Flour with your favorite peanut butter and a little water.  

Special Price! - 1 Organic Coconut Flour - 2.2 lbs.

Check out their site for dozens of recipes for drinks, entrees, desserts, baked items, etc.

Disclaimer: Tropical Traditions provided me with a free sample of this product to review, and I was under no obligation to review it if I so chose. Nor was I under any obligation to write a positive review or sponsor a product giveaway in return for the free product.

Oh yeah, I mentioned a recipe, didn't I? I'll be making this for Kelley and me (as you've already seen) all the way through into next year....and probably longer!  

Have you used coconut oil before? Please share your favorites (or non-favs that we should avoid) and the best ways to use the oil out of the kitchen too!

Pumpkin Pie Protein Omelette

Prep Time: 5 minutes

Cook Time: 10 minutes

Ingredients (Serves 2)

1/2 cup pumpkin puree; canned or fresh

2 1/2 t pumpkin pie spice

1/2 t pure vanilla extract

2 scoops vanilla protein powder; I use stevia sweetened egg white protein

4 T unsweetened almond, soy, hemp, coconut, or other milk of choice

1 T coconut oil, melted

Instructions

Heat a lightly greased skillet over medium heat

In a small bowl, combine all ingredients and mix until well combined

Pour contents into hot skillet

Let mix set for 30 seconds and then slowly swirl your skillet around until the egg mixture coats the edges of the pan to avoid a heavy center

Cook for 5-6 minutes; the edges should start to pull away from the skillet

Using a spatula, carefully flip one half over to the other side to create a half moon shape

Let cook for about 2 - 3 more minutes to cook the inside and carefully slide onto plate

Optional: Top with plain, non-fat Greek yogurt and a sprinkle of cinnamon

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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

6034261

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

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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!