Butternut Squash SoupBy Kristin and Alex- Two Peas in a PodFall is officially here and with fall the bountiful harvest awaits. Butternut squash is a common winter squash that can be roasted, stewed, and pureed into soups among other things. This recipe takes butternut squash and pairs it with those lovely fall spices such as ginger, cinnamon and cloves. As the soup is cooking, the house will radiate with warmth and the aroma of fall will fill the air. Soup is the ultimate comfort food, especially in the form of a tasty bread bowl. You can also pair it with a light salad as a healthier option or with a baguette on the side. So what are you waiting for? Give it a try and I promise you won't be disappointed.
Nutrition Tip*
Just one serving of this delicious soup has about 20% of your daily value for potassium. Potassium is one of the most important minerals in the body and it's often lacking in the standard American diet. Potassium helps regulate fluid balance, support blood pressure, heart health, and muscle strength. The recommended intake for adults is 4700 mg/day. Consuming enough potassium through food is the best way to go in order to get the other benefits of eating plant-based (high fiber, high antioxidants, vitamin rich, lower in sodium). Potassium is abundant in plant-based foods such as squash, potatoes, leafy greens, avocados, apricots, prunes, bananas, melon, white beans and tomatoes. Green Chili BeefBy Kristin and Alex- Two Peas in a PodWhen I was a kid and even now as an adult whenever someone asks me what my favorite food is I always say green chili beef burritos. As an Arizona native, I've tried my fair share of green chili. I will secretly judge a Mexican restaurant by the quality of their green chili and chips with salsa. This recipe has been passed down from my mother to me and now to you. You can swap out the beef for chicken for less red meat or even try it vegetarian style by using no meat and adding 1 lb of diced russet potatoes. However, it is green chili... It's meat to be spicy and tasty! Pair this green chili with corn tortillas, flour tortillas, tortilla chips or even toasted bread. Whole Wheat BreadBy Kristin and Alex- Two Peas in a PodThe art of making bread has been around for thousands of years. It’s been a staple in our diet across cultures and at every meal. Bread provides a valuable source of carbohydrates for energy and fiber for digestive health. However, within the last couple of decades many people are giving up on this common food item due to mostly fad diets promoting low carb diets. If you were to tell me to give up bread I would laugh and say good day. I love bread, and all things made with flour. My bread of choice is a nice fresh slice of whole wheat bread. Nothing is worse to me than a bland slice of your generic white Wonder Bread down at the local grocery store. My philosophy is, I want to enjoy my food, eat what my body wants, and eat until I’m comfortably full. This whole wheat recipe checks all the boxes for a tasty, nutritious loaf that’s loaded with extra seeds, oats, and nuts. With 4 grams of fiber per slice you will leave feeling full, satisfied and content knowing that you don’t have to sacrifice your favorite foods to have a healthy, happy life. Bacon, Cheddar, and Chive SconesBy Kristin and Alex- Two Peas in a PodBack in my early twenties, I studied abroad in England at Cambridge University. Each day I would walk to class, stop by the local coffee shop, and order a small coffee with a pastry for breakfast. I honestly never grew up eating scones until I visited that lovely country. There's something soothing about listening to the rain outside falling down, sipping a hot cup of tea or coffee and eating a scone with butter and jam on the side. Pure bliss. Alex and I have been making this scone recipe for years. We've done it with just bacon and cheddar cheese, with bacon, cheddar, and green onion, and simply with cheddar and chive by itself. No matter what concoction you choose, you won't be disappointed with the outcome. Scones can be eaten as a light breakfast, cozy treat or as a delicious side to your fancy pants tea party with the girls. So get out your baking gloves and get started with this easy baked goodie!Coffee Infused Dark Chocolate Cake With White Chocolate TrufflesBy Kristin and Alex- Two Peas in a PodWe baked this cake and completed it late Sunday night. Within two days it was gone! Yes my dad had one slice but Alex and I powered through it and trust me I'm not complaining. If you are a fan of chocolate, dark and white, then you will love this cake. It's infused with fresh brewed coffee in the batter and instant coffee in the frosting as well. Alex has made this cake multiple times for me in the past. For birthdays, PMS cravings, and random I love you days. It always soothes the soul and makes me feel happy. Cake is comforting and delightful. It's meat to be sweet but the bitterness of the dark chocolate and coffee help balance it out. Allow yourself a piece of this cake and you won't be regretting it later. This is a non-judgement zone and you're allowed to have your cake and eat it too. Enjoy!Sweet Potato ChiliBy Kristin and Alex- Two Peas in a PodMild, medium, hot or extra spicy? How do you prefer your chili? We all have our favorite chili recipe and for some of us this tradition has been passed down from generation to generation. Chili can be made in a multitude of different ways to suite your preferences. It's an easy one pot dish where you simply throw everything together and let it simmer away until it's cooked. I came up with this recipe because I was wanting a meatless, hearty chili that anyone, even your uncle or spouse, who has to have meat at every meal will love. Using fresh sweet potato and two types of beans you're left feeling full and satisfied after just one bowl. This chili is ideal for people who like spicy foods. If you're wanting a more mild chili, merely cut back on the chili powder from 3 tbsp to 1 tbsp and from 1/2 tsp to 1/4 tsp for the cayenne pepper. I personally believe chili is meant to be spicy but that's just me. So trust me and give this recipe a go! You won't be disappointed!
Nutrition tip*
Fiber, the ultimate plant-based nutrient that has been shown to improve gut health, heart disease, diabetes, constipation, and weight management. The main source of fiber comes from eating fruits, vegetables, whole grains, beans, legumes, nuts and seeds. This nutrient is severely lacking in the standard American diet. The recommendation for adults is to get around 25-30 g fiber per day from food. The average intake of fiber in the U.S. is only 15 g per day. Just one serving of this delicious sweet potato chili provides 13 g of fiber, about half of the recommended amount of fiber we're supposed to be eating daily. Even if you're not fully willing to give up meat, eating more plant-based foods that are loaded with fiber can be beneficial for your overall health. Macaroni with Easy, Peasy, Cheesy SauceBy Kristin and Alex- Two Peas in a PodMacaroni, the ultimate soul food either by itself as a single dish or as a complementary side to your favorite fried chicken and collard greens. Nonetheless, it soothes the soul, warms the tummy, and tickles the taste buds. For the cheese sauce I used unsweetened almond milk mainly because this is the milk I always have at the house. However, I've done this recipe with skim and whole milk as well and I honestly can't tell a difference once you add all the cheese and spices to the sauce. The cornstarch helps thicken up the sauce so that it's not a droopy mess. If you don't have cornstarch you can substitute it with 4 tbsp flour and follow the recipe the exact same way. We've been making this macaroni recipe for years and without fail it comes out great every time. While the noodles are cooking, the sauce can be prepped and ready to go before it's finished. This macaroni recipe is quick, tasty, comforting, and utilizes fresh ingredients. What more could you ask for? Easy peasy!
Nutrition Tip*
Savor the flavor. Actually chew your food thoroughly vs. scarfing it down whole. Pay attention to the texture, aroma and flavor. It's not just the taste of food that makes it satisfying but also the smell, appearance, and feeling satisfied when you're comfortably full. Sausage and Cabbage Stir FryBy Kristin and Alex- Two Peas in a PodI honestly never tried cabbage until I was an adult. Both of my parents say that it is not their favorite vegetable so I always got something else offered at the dinner table. I tried this recipe for the first time a couple years ago and ever since it has become a main staple as a healthy dinner option in our household. Why do I make this recipe so often? Not only is it simple, quick, and delicious but it is also quite affordable. Cabbage is one of those vegetables that is offered year around where we live. I can usually get a whole head of cabbage for around $2. Pair that with a couple sausage links, a couple large carrots and the vinaigrette mixture and I can usually get away with spending less than $10 for this whole recipe that serves 8. Recently I served this dish to my parents and guess what? They both enjoyed it! They were shocked that they could like a recipe with cooked cabbage as the main ingredient. Don't knock it until you try it!
Nutrition Tip*
Red cabbage is loaded with essential nutrients such as fiber, vitamin C, vitamin A, potassium, vitamin B6, iron and magnesium. I am going to specifically talk about vitamin A. In one medium head of red cabbage there is 187% DV of your vitamin A. In one medium head of green cabbage there is 17% DV of your vitamin A. Vitamin A, also known as beta-carotene, is found in a variety of colorful fruit and vegetables such as mango, melons, carrots, sweet potatoes and pumpkin. The benefits of vitamin A are that it acts as an anti-inflammatory, an immune booster, promotes quality vision, improves skin, and assists with healthy reproduction. The amount of vitamin A you need depends on your age, sex, and if you're pregnant or breastfeeding. Most healthy men and women need around 900 and 700 mcg RAE respectively per day. Deficiency is very rare but toxicity can be an issue. Toxicity occurs for adults at around 3000 mcg RAE per day and it is mainly from supplements not food. Vitamin A toxicity can lead to nausea, headache, dizziness, coma and potentially death. I'm not against supplements but eating real food is the best source of vitamins and nutrients, especially when it comes to vitamin A. JambalayaBy Kristin and Alex- Two Peas in a PodAlthough we have never been to New Orleans, we love the spice, soul and comfort of Cajun cooking. Most jambalaya recipes consist of the traditional blend of chicken, sausage and seafood (shrimp or crawfish). In addition to the meat and seafood, it is often made with the trinity of vegetables that include onion, celery and bell pepper. This recipe has a little twist on the traditional method of jambalaya. I use scallops vs. shrimp and celery seed vs. celery in the recipe. Why do you ask? Simply because I love scallops and I dislike the fibrous chunks of celery. If you or a loved one don't like celery than this is the jambalaya recipe for you. The celery seed still brings out the celery flavor in a subtle way that anyone can enjoy. Jambalaya can be made in various ways to suit your needs and flavor preferences. The beauty of a dish like this is that you can simply swap out anything you dislike and replace it with something you prefer instead. For example, do you like okra? Yes? Okay, then add in 1 cup at the end with the scallops. Or if you prefer shrimp vs. scallops simply swap out the scallops for 1 lb of shrimp at the end and voila! A tasty dish awaits no matter what!
Nutrition Tip*
Take at least 20 minutes to eat your meal. Savor the flavor, actually chew your food, and listen to your body's natural hunger and fullness cues. Practice eating slower with other family members, coworkers or friends. You tend to mimic those around you and if someone else eats fast than you're more than likely going to eat fast to keep up with them. People who eat fast are more likely to overeat and eat a larger portion at meals. Eating slower can help keep portions small so that you can continue to enjoy your favorite foods in moderation.
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