A Good For You Chili

  

Yes, chili is delicious. It's also not the best food for those on a diet...or is it? Haylie Pomeroy, who wrote the new cookbook, The Fast Metabolism Diet, came by Tonia's Kitchen to talk about her method of weight loss, and some of the great recipes you can enjoy while on the plan. She says it's all about the beans (five different kinds) and a lean protein to really get things going well.


1 to 1½ pounds lean ground turkey or buffalo meat
½ cup diced red onion, or more if desired
2 tablespoons fresh parsley or cilantro
1 heaping tablespoon chili powder
1 tablespoon minced garlic
½ teaspoon crushed red chili flakes
15-ounce can white beans
15-ounce can kidney beans (no sugar added)
15-ounce can black beans
15-ounce can pinto beans
15-ounce can lentils or adzuki beans
4 cups chopped zucchini
28-oz can crushed tomatoes
1 teaspoon sea salt

1. Brown the turkey or buffalo meat in a skillet and drain.
   
   
2. Turn a slow cooker to high setting. Add the meat, onion, parsley, chili powder, garlic, and red pepper flakes to the pot. Stir, cover and set aside.
   
   
3. Open and partially drain all 5 cans of beans; I leave a little liquid in to make my chili a little juicier. Add the beans, zucchini, and tomatoes to the cooker. Stir well.  Keep the cooker set on high for 4 to 5 hours or adjust heat to low and simmer for 6 to 8 hours.
   
   
4. Stir and taste occasionally, adjusting seasonings as needed. Add the salt just before serving to best preserve its nutrients.

Note: For those following the Fast Metabolism Diet: This meal is appropriate for Phase One. Because this chili contains such a large amount of starchy legumes, it counts as a Grain as well as Protein and Veggie servings. No need to add an additional grain to the meal, even if the meal map specifies a grain.

A Classic Dinner Pie, Reimagined

 

That classic is none other than Shepard's Pie, and the modern twist; using Bison meat and sweet potatoes.  Kristen Johnson, who wrote the cookbook Target To Table stopped by Tonia's Kitchen with her ideas on this cold-weather classic that people having been warming up to for years.  Kristen told Tonia that she also uses onions and garlic...along with another twist: taco seasoning.  Kristen also says she uses coconut milk to give the pie a cream texture.  This update works very well, but it still does the job, keeping its eater happy!

3 large sweet potatoes

1 large onion, diced

1 green bell pepper, diced

3 gloves garlic, minced

1 lb. Pederson’s Wenzel All Natural Ground Bison*

1 pkg. Simply Organic Southwest Taco Seasoning

1 (14.5 oz.) can of organic diced tomatoes

2 cups shredded Crafton Village 2 Year Aged Vermont Raw Milk Cheddar Cheese, divided

½ cup of coconut milk

Directions:

1. Preheat oven to 375°F.  Place sweet potatoes on a baking sheet lined with aluminum foil and bake for 90 minutes or until sweet potatoes are soft.
2. Meanwhile, in a large skillet heat 1 tbsp. extra virgin olive oil over medium heat.  Add the onion, pepper, and garlic.  Season with salt and pepper and cook until tender, about 5-7 minutes.  Remove vegetables to a plate and set aside.
3. Add bison to skillet and sprinkle with taco seasoning.  Heat until cooked through and browned.  Add in the cooked vegetables and canned tomatoes. Cook for 5 minutes or until mixture comes to a low boil.
4. Preheat oven to 400°F and spray a large casserole dish with cooking spray.
5. When potatoes are cooked, peel off skin and scoop the flesh into a large bowl.  With a hand held mixer blend in coconut milk until creamy.  Stir in 1 cup of cheese.
6. Spread bison mixture evenly on the bottom of casserole dish and sprinkle with the remaining cheese.  Spoon the sweet potato mixture evenly over top.
7. Bake for 30 minutes and let sit 10 minutes before serving.  Now that’s comfort food!