Okra Chili

For those of you who have not been reading my blog the last few years OKRA is one of my favorite vegetables and I make as many recipes as I can think of with OKRA.


1 5 Quart Dutch Oven
1 TBSP Canola Oil
I Package Isernio's Italian Chicken Sausage Cooked
1 Diced Onion
16 Ounces Chopped Okra Steamed
1 14.5 Ounce Can No Salt Added Petite Diced Tomatoes or Dice & Seed Fresh Ones
1 14.5 Ounces Can No Salt Added Pinto Beans or Soak and Cook Your Own Dried Ones
8 Ounces Steamed Brown Rice
1/4-1/2 Cup Very Low Sodium Chicken Broth
Add Ground Cumin & Coriander If You Prefer It Spicier, However The Sausage is Already Seasoned

Heat Oil on Medium in Your Dutch Oven
Add in Sausage & Onion And Brown
Remove Dutch Oven From Cooktop & Drain Excess Oil
Add in Everything Else to Dutch Oven
Turn Burner to Low, Cover Dutch Oven and Simmer for 30-45 Minutes

Okra Tomato Chili Cornbread

Mixing Bowl
Casserole Dish
1 1/4 Cups Yellow Cornmeal
1 Cup Rice Flour
1/4 Cup Coconut Flour
1/4 TSP Sea Salt
1 TBSP Baking Powder
2 TBSP Splenda
1 Cup Chopped Steamed & Drained Okra
1/4 Cup Petite Diced Tomatoes Drained
2-3 TBSP Frank's Red Hot  Sweet Chili Sauce
http://www.franksredhot.com/products/sweet-chili-sauce/nutrition/info
1 1/2 Cups Boiling Water mixed with 2 TBSP Canola Oil
Cooking Spray For Casserole Dish
Freeze Dried Chives Sprinkled on Top Is Optional

Heat Oven to 425 Degrees
Lightly Spray Casserole Dish
Heat in Oven While You Mix Cornbread Batter

In Large Bowl Combine All Dry Items & Stir
Add the Boiling Water With the Oil & Mix, Do Not Over Mix
Add Additional Hot Water If Needed For a Lighter Batter
Spoon Batter Into Hot Casserole Dish, You Should Hear A Sizzle When Batter Contacts The Skillet
Bake 30 Minutes Or Until Toothpick or Fork Comes Out Dry

Ready To Bake

Ready To Serve

Steelhead Trout Saute

As a fish lover, I am always in pursuit of new sustainable fish as recommended by the Monterey Bay Aquarium. In the last few years I have been eating Steelhead Trout because I have found it much cheaper then my usual Wild Caught Alaskan Sockeye Salmon at the grocery store.  I’m playfully calling it “the newish and improved salmon.” It’s actually Steelhead Trout, which through research I have found is actually a variety of Rainbow Trout . It is so much like salmon in color, taste, and texture that in a blind taste test, even I wouldn’t be able to differentiate between the two.

Here is some more info:

• Both fish behave identically in the wild – swimming up rivers to spawn. Once developed, they return to the open ocean.

• Both fish eat the same diet, including large amounts of krill .  This krill diet is what gives both fish the distinctive pink color we’re all accustomed to.

• Pink is the new Green.

• Salmon supplies have been getting low in many areas. Cost is going up.

World salmon supplies through 2012 are going to be extremely tight due to crop shortages.  This means you’re likely to see the price of salmon increase rapidly in supermarkets and restaurants again. Steelhead Trout should save you some dough as it has me for the last few years. See the latest Seafood Market Bulletin.

http://www.juneaumedia.com/juneSMB/summerpages/Salmonsupply.html

1 Twelve Inch Skillet

1 TBSP Sesame Oil

1 Steelhead Trout Fillet Rinsed & Patted Dry 

4 Garlic Stuffed Olives Diced

1-2 TSP of Capers

1-2 TSP Sesame Seeds

1 TSP Lemon Peel

1 TSP The Spice Hunter Seafood Grill & Broil Seasoning (This is Salt-Free)

http://www.spicehunter.com/products.asp?id=22

Add Oil To Skillet

Heat on Oil on Medium

Add In Trout And Sear for 2 Minutes on Each Side

Add in Everything Else And Cook for 5-7 Minutes Depending on Thickness of Fillet
Break of Trout And Serve Over Wilted Spinach, or Kale or On Top of Brown Rice

Okra Tomato Bean Rice Onion Tofu Soup

We have had a very nice break in some of our extremely hot & humid weather that I have become spoiled with being able to actually enjoy being outside, drive with my car window open for the 1st time in 16 years during the month of July and super motivated to come up with lots more recipes and get back to a more regular posting schedule. That being said, when another heat wave hits my motivation might slow up a bit again.

Prior to the recent weather cool down I was staying inside and enjoying my wonderful Air Conditioning and extremely grateful to the inventor of this modern machine. I am also very appreciative of Thomas Edison for inventing Electricity. While I was staying indoors and not leaving my house for days due to the nasty hot & humid weather I realized that I have accumulated a lot of books, DVD's, CD's, some videos & Exercise Stuff that I never use anymore. In the beginning of June I decided to list this stuff on Amazon for sale. So far I have sold 45 items which is a nice start. Last week I decided to list some of my Betty Boop Collectibles for sale on my Amazon account as well. I have included a link for my Amazon items in case any of y'all are interested. The first page is my Betty Boop items and them the other 14 pages has more of what I have started to sell.
 http://www.amazon.com/gp/aag/main?ie=UTF8&asin=&isAmazonFulfilled=&isCBA=&marketplaceID=ATVPDKIKX0DER&seller=A2SU6R78VE9236

Now Back to The Soup!

1 5 Quart Dutch Oven
1 32 Ounce Box Very Low Sodium Chicken Broth
1 14.5 Ounce Can No Salt Added Pinto Beans or Soak & Cook You Won Dried Beans
1 14.5 Ounce Can No Salt Added Petite Diced Tomatoes or Dice Fresh Ones
16 Ounces Steamed Brown Rice
16 Ounces Chopped Okra Steamed
1 Package Frozen Diced Onions Steamed or Saute Your Own Fresh and Drain
1 Package of Extra Firm Cubed Tofu Drained

Empty Soup into Dutch Oven
Now Add Everything Into The Soup, Cover And Simmer For 20-30 Minutes

Chimichurri Red Wine Chicken

1 Large Oval Casserole Dish
6 Boneless Skinless Chicken Breasts
1 Package Chimichurri Spice Mix from World Market or Another Brand
http://www.worldmarket.com/product/index.jsp?productId=11500210
Follow Package Directions For Red Wine Vinegar & Extra Virgin Olive Oil, Add in 1 TBSP Minced Garlic
I usually add in a little more Vinegar and Sometimes Will Add in Balsamic As Well.
Follow Package Directions for how long to cook Thawed Frozen Chicken  Breasts

Chicken Sausage Tomato Rice Bean Soup

Not sure if the old wive's tale is true that on a Hot Day if you eat or drink something Hot you will cool of quicker? So far, for me during this extremely hot & humid summer in Illinois it has really worked out well. I find myself craving soups & salads on a daily basis. Ultimately, this is so much healthier then my neighbors who are grilling or barbecuing hot dogs, sausages, bratwurst's & burgers every day or night. This has also helped me to lose some weight as well, so this is a bonus.

1 5 Quart Dutch Oven
1 TBSP Extra Virgin Olive Oil
1 Package Isernio's Italian Chicken Sausage
http://www.isernio.com/Products/ChickenSausageRolls.aspx
1 32 Ounce Box Very Low Sodium Chicken Broth
1 14.5 Ounce Can No Salt Added Petite Diced Tomatoes or Crush Your Own Fresh Ones
1 14.5 Ounce Can No Salted Added Pinto Beans or Soak & Cook Your Own Dried Ones
8-16 Ounces Steamed Brown Rice
12 Ounced Steamed Frozen Peas
1/4 TSP or less of  Sea Salt

Heat Oil in Dutch Oven on Medium
Cook Sausage Breaking Up in Pieces with Spoon or Potato Masher
Add In Broth
Add in Tomatoes, Beans, Rice, Peas & Salt
Cover & Simmer on Low for 25-30 Minutes

Sweet & Spicy Baked Bean Vegetable & Fruit Soup

This heat wave, high humidity and drought in Illinois has really been a nightmare. I can't remember ever feeling on a regular basis during the summer that I can't wait for the cold, snow & ice of winter to come back really soon. This is really out of character for me because I really dislike winter and always pine for a warm summer all winter long. I now think, that I should not think this way anymore during the winter, more like an oxymoron, "be careful what you wish for", you may get a wish you do not want or like to come true.

Typically during the hot & humid summers my go to foods have always been salads, smoothies, protein shakes, stir-frys, a wrap of protein with a corn tortilla, fruits, steamed veggies and some fish. Lately I have found some of that to be just to tasking and have now resorted to making soups in my Vitamix or Soups in my Dutch Oven, anything not to turn on my Oven to actually cook something.

1 5 Quart Dutch Oven
2 Cups Very Low Sodium Chicken Broth
1 14.5 Ounce Can No Salt Added Pinto Beans or Soak & Cook Your Own
1 14.5 Ounce Can No Salt Added Cannellini Beans or Soak & Cook Your Own
1 14.5 Ounce Can No Salt Added Petite Diced Tomatoes or Dice Your Own Fresh
1 15 Ounce Jar Mezzetta Roasted Red Peppers or Roast Your Own Fresh
http://www.mezzetta.com/our-products/detail/roasted-red-bell-peppers
1 TBSP Minced Garlic
2 TBSP Frank's Red Hot Sweet Chili Sauce ( More if you want it spicier)
http://www.franksredhot.com/products/sweet-chili-sauce/nutrition/info

Add Broth to Dutch Oven
Add Beans, Tomatoes, Peppers, Garlic, Sauce
Cover and Cook on Low for 20-30 Minutes

Italian Chicken Sausage Chili

1 Twelve Inch Skillet
1 TSP Extra Virgin Olive Oil
1 Package Isernio's Italian Chicken Sausage or other brand
http://www.target.com/p/isernio-s-italian-chicken-sausage-roll-16oz/-/A-13220958?ref=tgt_adv_XSC10001&AFID=shopping_df&LNM=|13220958&CPNG=kitchen&ci_src=13736960&ci_sku=13220958&
14.5 Ounces Petite No Salt Added Diced Tomatoes in a BPA Free Can or the Brand Eden in a Glass Jar
http://www.edenfoods.com/store/product_info.php?cPath=23_41&products_id=104865
10 Ounces of Dried Pinto Beans that have been soaked & cooked or in a BPA Free Can No Salt Added

Heat 1 TSP Extra Virgin Olive Oil on Medium High Heat
Add in Sausage And Cook Until Done
Add in Tomatoes & Beans And Cook For a Few Minutes To Blend Flavors
No Need for Seasonings As The Sausage is Seasoned

Tuna Cashew Pear Spinach Salad

1 Large Bowl
5 Ounces Low Sodium Water Packed Tuna in the Pouch
1 Pear Washed & Cubed With Skin
2-3 Cups Fresh Spinach Leaves
10-12 Whole Cashews
2 TBSP Lighthouse Balsamic Dressing
http://www.96.3.com_www.litehousefoods.com/products/balsamic-vinaigrette

Add Spinach to Bowl
Add in Pear, Tuna, Cashews & Dressing
Mix & Serve

Garlic Crusted Steak With Rosemary EVOO And Sea Salt

1 Ten-12 Inch Skillet
1 TBSP Extra Virgin Olive Oil for Pan 1 TBSP For Rub
1-2 TBSP Crushed Rosemary Leaves
1/4-1/2 TSP Sea Salt
2 TBSP Minced Garlic
4-6 OZ Sirloin Steak

Add 1 TBSP Oil, Rosemary & Sea Salt to Bowl
Mix Together And Rub Onto Both Sides of Steak
Cover Top of Steak With Garlic
Heat Oil in Skillet on Medium High Heat
Add In Steak And Cook to Your Desired Temp
Cooking Time Depends on Whether You Use Thick, Petite, or Thin Sirloins and How You Like It
I Like Mine Medium Well

Rapini Rice Sesame Tomato Soup

1 5 Quart Dutch Oven
1 TBSP Extra Virgin Olive Oil
1 Diced Onion
1 Package Rapini Cleaned & Cubed, Also Known As Broccoli Rabe or Broccoli Raab
1 TBSP Minced Garlic
1 TBSP Sesame Seeds
1/4 TSP Sea Salt
1 32 Ounce Box Very Low Sodium Chicken Broth
16 Ounces Frozen Chopped Okra Steamed
16 Ounces Cooked Brown Rice
1 Bottle Mezzata Roasted Red Peppers
http://www.mezzetta.com/our-products/detail/roasted-red-bell-peppers


Heat Oil in Dutch Oven on Medium High Heat
Add in Onion, Garlic, Rapini, Sea Salt, Sesame Seeds and Saute Still Soft
Add In Chicken Broth, Rice, Peppers, & Okra
Cover & Simmer for 25 Minutes to Allow Flavors to Blend

Ready to Simmer

Ready to Eat

Tofu Broccoli Mushroom Onion Sesame Pineapple Stir-Fry

Hard to believe that summer has just started and it is already the middle of July. Time seems to go by so fast when it is super Hot & Humid outside and there is so much to do during the day. I have been busy listing almost all my books in my house for sale on Amazon along with Exercise DVD's, Meditation CD's & DVD's in order to earn some much needed cash. So far I have sold 34 items in 5 weeks, and I still have over 170 items listed for sale on Amazon. I also have tons of Betty Boop items that I need to sell but I have not found a good outlet for those that will not cost me a lot of up-front money that I do not have to spend. Perhaps I should bring those to my sister's Garage Sale at the end of the this month and try to sell some of it?

I am still on my quest for weight loss and I have begun to rethink many of my foods that the Dietitian and Fitness Trainer's have been preaching for the last few years. I have re-read my Low Glycemic Books, my Gluten Free Books, checked out many books from my local library, including The Kind Diet, New Vegan Books, Raw & Beyond, The Mediterranean Diet, The Dukan Diet and I am currently reading The Paleo Diet Cookbook.

1 Large Deep 12 Inch Skillet
1-2 TBSP Sesame Seeds
1-2 TBSP Sesame Oil
One Diced Onion
8 Ounces Diced Mushrooms (Portebella or White)
One Package Extra Firm Tofu Cubed or Whole
1 TBSP Minced Garlic
12 Ounces Frozen Broccoli Cuts Steamed
6-8 Ounces Frozen Pineapple Chunks or Slices Thawed
1-2 TBSP Kikoman Takumi Green Onion & Garlic Sauce Teriyaki Sauce
http://www.kikkomanusa.com/homecooks/products/products_hc_details.php?pf=10303&fam=103

Heat Sesame Seeds in Dry Skillet for 1-2 Minutes to Toast Them
Add in Oil & Heat on Medium High Heat
Add in Onions, Mushrooms, Garlic & Stir until soft
Add in Broccoli, Pineapple, Tofu and Sauce, Stir for 2 Minutes and Your Done

New Frozen Sweet Potato Product

Alexia Frozen Foods Has Scored Another Hit. With the cost of fresh Sweet Potatoes so high during the summer months here is an easy, semi-quick and somewhat healthy substitute for a frozen food. Alexia Foods has turned Sweet Potatoes into Sweet Potato Puffs. Back in the day I recall eating Tater Tots, which today I would never dream of eating.


There serving size is 3 Oz or about 2/3 Cup, with 140 calories, 4.5 fat grams, 230 sodium, 240 potassium, carbs 23, fiber 3, sugars 9 and protein 1