During the winter months, I love roasts and one-pot wonders like soups and chili. I also prefer cooked vegetables and greens to get my five daily servings of vegetables. It keeps my insides warm when it’s cold outside. So in this blog, I’ll share some healthy recipes which are simple to make and easy on the budget. I always make extra to have leftovers throughout the week.
Here’s my sister’s simple version of chili (you can easily substitute turkey with ground beef or chicken)
- 1 TBSP olive oil
- 1 medium yellow onion, diced
- 1 pound ground turkey
- 2 1/2 TBSPs chili powder
- 2 TBSPs ground cumin
- 3 garlic cloves, minced
- 1 1/2 teaspoons salt
- 1/2 teaspoon black pepper
- 2 (15 oz.) can diced tomatoes
- 2 (15 oz.) cans red kidney beans or pinto beans (or a mix), drained
1. Heat oil in a medium-sized soup pot over medium heat.
2. Fry diced onion and cook for 5 minutes stirring occasionally until wilted.
3. Add ground turkey and break it apart with a wooden spoon. Cook for 6-7 minutes until browned.
4. Add garlic, chili powder, ground cumin, salt, and pepper and cook for 1 minute to bloom the spices.
5. Add diced tomatoes and beans. Bring to boil and then simmer over low heat, covered for 20-25 minutes stirring occasionally.
6. Let it stand for 10-15 minutes before eating
A whole sheet pan of these veggies will last you multiple days so you can store them in the fridge for future meals.
- Cut up root and cruciferous vegetables into bite-size pieces and place on baking sheet/sheet pan – any combination of turnips, rutabagas, brussels sprouts, beets, cauliflower will do.
- Add one sliced yellow onion and 3-5 sliced garlic cloves (you can vary depending on how much you love vampires!)
- Pour ~½ cup of olive oil over the veggies.
- Sprinkle with salt, pepper and whatever herbs you have (parsley, oregano, basil).
- Roast in 400 degree oven for about 20-25 minutes until veggies are soft and browned.
- It’s ready to enjoy!
Stir-frying is one of the quickest cooking methods and originated from a Chinese cooking technique that involves cooking at high temperatures with very little oil. The high temperature required for stir-frying cooks the food quickly and helps retain the nutrients.
Cabbage is plentiful year-round but I love making this warm dish in the winter
- In a pan, sauté 2 cloves of garlic in 2 TBSPs olive oil.
- Add half a head of chopped cabbage (I love purple cabbage for this recipe but any kind will do).
- Stir-fry for ~5 minutes to soften the cabbage.
- Add 3 TBSPs of low-sodium soy sauce and 1 teaspoon of grated ginger.
- Cook until cabbage is browned on the edges.
- It’s ready to serve!
Did you know that mushrooms are a superfood and one of the most health-promoting foods on earth?
Numerous studies have shown the benefit that mushrooms have for a variety of conditions and improving overall health. Mushrooms are meaty tasting so can also serve as a great substitute for red meat. Here’s a simple roasted mushroom recipe:
- Trim and quarter 1 pound of white button mushrooms (you can use portobello or cremini) and place on a baking sheet.
- Add 4 sliced cloves of garlic.
- Drizzle with 3 TBSPs olive oil.
- Add 1 1/4 teaspoons of salt and 1/4 teaspoons of black pepper.
- Toss to coat evenly and put them in a 450 degree oven for ~18-20 minutes.
- Remove from the oven and drizzle with 1 TBSP of balsamic vinegar.
- You can garnish with parsley before serving. Yum!
This is a super-easy side dish that is packed with nutrients.
- Take one large bunch of collard greens, de-stem and chop into small pieces.
- In a stockpot, add ½ cup of bacon or ham bits and cook with just enough water to get it browned.
- Add collard greens to pot with ½ chopped onion, 1 clove minced garlic and 1-2 cups of water and cook until the greens shrink and soften.
- Towards the end of cooking (~15-20 min), add soy sauce to taste (~2 TBSPs) and apple cider vinegar (~1/8 cup or to taste).
Hearty Vegetable Soup
I make my own bone broth in an instant pot, freeze it in mason jars and thaw as needed. However, to simplify the prep time, just buy chicken or beef broth. If you want to make your own, check out my blog (What I Eat Part 2).
- In a soup pot, brown 1-2 cloves of minced garlic in 2 TBSPs of olive oil.
- Then add 32 ounces of chicken, beef, or vegetable broth.
- Add a 14 oz can of crushed tomatoes (you can get ones with added herbs also).
- Add 3 cups of chopped veggies (any combination of diced cauliflower, peas, carrots, onions, broccoli, potatoes, peppers – frozen ones are inexpensive and convenient).
- Bring to boil and then reduce to a simmer for about 20 minutes.
- Season with 1 teaspoon of salt, 1 TBSP of low-sodium soy sauce, 1 TBSP of Worcestershire sauce, and 1 teaspoon of black pepper.
- You can garnish with parsley, oregano or basil and serve.
You can use any 3 beans you like for this. I like chick peas, kidney, northern, limas or whatever I have in the house. This tastes better the longer it sits so you can make a big batch and enjoy it throughout the week.
- Drain and rinse 3 cans of beans (15 oz.) into a mixing bowl.
- Add ¼ c. chopped parsley, 1 teaspoon oregano, ¼ c. chopped green/yellow pepper, ¼ c. chopped red onion and ¼ c. chopped celery.
- Toss with white or red wine vinegar (1/8-1/4 cup) and olive oil (1/2 cup).
- Add salt to taste (~1 teaspoon) and enjoy!
Stay tuned for more seasonal updates on easy recipes!