Crockpot Potato, Corn and Cheese Chowder
This is a hearty soup that is easy to make and can be made vegan by simply leaving out the milk and cheese. I adapted the recipe by Nancy O’Connor in the Rolling Prairie Cookbook to make it a crockpot recipe. I love crockpot recipes because they take a little work up-front and then you can go do other things while dinner takes care of itself!
The recipe makes approximately 8 servings.
Here are the ingredients you’ll need:
6 medium potatoes
5 cups water
3 bay leaves
1/2 tsp salt
1 medium onion, chopped
1 1/4 cups lowfat milk
4 cups corn – fresh or frozen
1 tsp cumin
2 tbsp chopped fresh chives
1/4 tsp ground nutmeg
1/4 tsp black pepper
4 oz reduced fat Cheddar cheese, grated (be sure to buy cheese without animal rennet)
Add onion and diced potato to crockpot. (Leaving potato skins on)
Add corn, bay leaves, salt, cumin, chives, nutmeg, pepper and water. (Everything except the milk and cheese)
Cover and cook on high for 5 hours, checking occasionally to see if potatoes are soft.
After about 5 hours or when potatoes are nice and soft, add in milk and let heat for about 1/2 hour.
When milk is well-heated with the rest of soup, mash potatoes with a potato masher.
Stir in grated cheese.
Serve and enjoy. 🙂
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Whole Wheat Blueberry Muffins
Unlike the muffins you’ll find in most stores and restaurants, these little guys are actually good for you and they are delicious! They are made with whole wheat flour so they provide lots of fiber, they include very little sugar, and blueberries are high in antioxidants and other important vitamins.
As I was preparing to make these muffins I did some research on the difference between brown sugar and white sugar. I had always thought that brown sugar was better for you. Turns out however that most brown sugar you find in the stores is actually just white sugar with molasses added, so it is not any less refined than white sugar. It does provide a slightly different taste though so I have used it in this recipe.
The recipe was adapted from Jill Silva’s recipe this week in the Kansas City Star’s 913 Diversions. I replaced the 3/4 cups of white sugar with 1/2 cup of brown sugar and 1/2 cup of unsweetened applesauce.
Here’s what you’ll need:
1 cup all-purpose flour
1 cup whole wheat flour
2 cups fresh or frozen blueberries
1 tbsp baking powder
1/4 tsp salt
1/3 cup softened butter
1/2 cup brown sugar
1/2 cup unsweetened apple sauce
3 egg whites
1/2 cup 1% or skim milk
1 tsp vanilla
Pre-heat oven to 375 degrees. Spray muffin tins with non-stick spray or insert muffin liners.Sprinkle a tablespoon of flour over the blueberries and toss to ensure they are coated with the flour.
Place all-purpose and whole wheat flour in a bowl and mix together. Add baking powder and salt and stir well.
In a separate bowl place softened butter and brown sugar. Mix together until smooth.
Add in apple sauce and mix together.Then beat in the egg whites.
Stir in the milk and vanilla.
Stir in the flour mixture
Add blueberries and mix in carefully so as not to break the blueberries.
Spoon into muffin cups.Bake for 25 minutes or until lightly browned on top.
Serve and enjoy!
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Edamame Salad
Last week I was traveling in the Boston area and for lunch one day was lucky enough to stumble upon a wonderful little bakery and cafe called Concord Teacakes. They served a “Healthy Edamame Salad” that was so good I had to try to recreate it when I got home. It is delicious and good for you!
Research has shown that soybeans can help prevent cardiovascular disease, diabetes, cancer and osteoporosis. It also improves weight and fat loss and lowers triglycerides and cholesterol. How cool is that! (Superfoods, The Healthiest Foods on the Planet)
There has also been some controversy over the health benefits of soy, but like anything–moderation is key.
Here’s what you’ll need:
Salad:
1 cup edamame
1 cup corn
1 cup cherry tomatoes, chopped
1 cup black beans
1/4 cup red onion, finely chopped
Handful of cilantro, chopped
Dressing:
1/8 cup red wine vinegar
1/8 cup lime juice
3/8 cup grapeseed oil
1 tbsp honey
Begin by placing all salad ingredients together in a bowl.
Mix everything together.
Begin preparation of salad dressing with fresh squeezed lime. If you don’t have one of these great lime juicers they are very handy. They allow you to get all the juice out of the lime with very little effort, and literally turn the lime inside out!
Combine all salad dressing ingredients together in a measuring cup or small container.
Whisk the combined ingredients and mix in with salad.
Serve and enjoy! Serves approx. 4.
Veggie Yogi 