Another rockin’ soup from my favorite Italian cookbook.  A total bowl of comfort full of creamy northern beans, big pasta, tangy roma tomatoes and yummy smoked bacon in between, oh! and carrots.

I am SO GLAD I made a big pot of this soup!

Of course, I didn’t follow the original recipe, EXACTLY. I used canola oil, instead of olive oil.  I didn’t have pancetta, but I had hickory smoked bacon.  I was out of celery, so I just added more carrots.  I used great northern beans, instead of cannellini beans and I doubled the amount of beans called for in this soup.  I didn’t have FRESH parsley, I never have fresh parsley.  Although, I always have dried parsley.  SO, Let’s get to cookin’.

HERE’S WHAT I HAD & DID

• 3 tablespoon canola oil
• 1/2 cup chopped uncooked smoked bacon
• 4 small carrots, finely chopped
• 1 small onion, finely chopped

• 2 garlic cloves, finely chopped
• 1 (28oz) can San Marzano whole peel tomatoes (THE BEST TASTING)
• 4 cups low-sodium, fat free chicken broth
• 1 tablespoon dried parsley
• salt & pepper to taste

• 2 cups cooked great northern beans
• 1/2 cup macaroni or 1 cup mostaccioli, UNcooked

• salt & freshly ground black pepper
• shaved Parmesan cheese, to serve

Heat the oil in a large saucepan.  Add the bacon, carrots and onions and cook over low heat for 5 minutes, until vegetables are softened.  Stir occasionally.

Using clean kitchen scissors, cut up the tomatoes into bite size pieces. If you hold them & cut them over the soup pot, it’s easier and all the juices go into the pot.  Pour all the tomatoes juices into the pot, too.  Add in the garlic, chicken broth and salt & pepper to your liking.  Bring to a boil.  Half cover the pan, lower the heat and simmer gently for about 20 minutes, until the vegetables are soft.

Drain the beans and add them to the pan with the UNcooked pasta.  Bring to a boil again.  Cover, lower the heat and continue to simmer for 15 to 20 more minutes.  Check the consistency and add more broth or water if necessary.

Serve hot, sprinkled with Parmesan cheese on top….LET’S EAT!

I forget how delicious, healthy and filling tuna salad can be for us.  I skipped toasting whole wheat bread slices this time and filled a few large spinach leaves instead.  YUMMO!  I was completely satisfied.

“Now I’m strong to the finish, cuz I eats my spinach.
I’m Popeye the sailor man!  TOOT TOOT!”

I don’t know where that came from? Let’s move on.

HERE’S MY FAVORITE COMBINATION

• 1 (12 ounce) can Solid White Albacore Tuna
• 1/4 cup chopped celery
• 1/4 cup chopped broccoli
• 1/4 cup golden raisins
• 1/2 cup chopped apple
• 1 tablespoon fresh lemon juice
• 1/2 cup mayonnaise
• salt & pepper to taste

• fresh spinach leaves, rinsed clean

Drain tuna well.  Mix all ingredients in a medium size bowl.  Spoon enough tuna to fill a spinach leaf.

You’re ready to chow down!

I grabbed an extra handful of spinach leaves and put them on the side, like chips and enjoyed the extra dark leafy goodness they offered.  I don’t think anyone has ever gone wrong eating extra spinach.

In my efforts to research how much food we should be measuring out on our plates, I was reminded that we don’t need charts, scales or measuring cups.  We just need to listen to our bodies.

Listen in on this podcast where I explain what I went through and how I came to this answer.

Listen in and Enjoy!

Thank you for listening!

After roasting a couple of butternut squash in the oven, I got the idea to finally try out that old squash recipe.  You know the one.  When someone tries to pass off an unknown gourd to you and says,

“All you have to do is cut it open, take the seeds out, sprinkle it with a little brown sugar & cinnamon on top, then bake it until it tender.” Oh, ok.

Actually, this recipe didn’t cross my mind until AFTER I had the squash tender, but I went for it anyway.  It turned out alright.  It was simple and not much different than eating candied sweet potatoes.  In fact, I’ll go so far as to say that if tasted in a blind food tasting, I wouldn’t know the difference.

I did like keeping the shape of the butternut squash in tact and sweetening it as shown above.  I have seen baby butternut squash and thought this would be a fun way to serve them for Thanksgiving dinner.  Yes, it would be extra work, but if you employed someone else to do the job, than it would be a piece of cake or gourd.

HERE’S ALL IT TAKES

• 1 small butternut squash
• nonstick spray
• 2 tablespoons unsalted butter
• 2 tablespoons brown sugar
• handful of marshmallows for topping

Preheat oven to 400ºF.

Cut squash in half, scoop out seeds with a melon baller (SAVE THE SEEDS) and place cut side down on a cookie sheet coated with nonstick spray.  Bake for 25 to 30 minutes until fork tender, but not so far as mushy.

Remove from oven and allow to cool just a few minutes.  The skin will pull apart from the flesh and is super easy to remove.  Carefully, flip the squash over to show the cut side.

In a pyrex bowl or measuring cup, melt the butter and dissolve the brown sugar together in the microwave.  Start on 80% power, 1 minute at a time until sugar is dissolved.  Pour over squash and top with marshmallows.

Return to the oven for 5 minutes or so, until marshmallow tops have turned lightly golden.

You’re ready to eat!

This has got to be the SIMPLEST black bean soup in the world!

The secret to this soup is buying the right canned tomatoes to season the beans.  Around here, Charlie and I are addicted to Food Club’s Diced Tomatoes with Chipotle Peppers.  If you live around a Brookshire Brothers, you can pick up a can for 59 cents.  Let me tell ya, this particular flavor of canned tomatoes makes the best salsa you’ll ever eat!  I’ve never enjoyed a store brand food item like I enjoy these tomatoes.

HERE’S ALL IT TAKES

• 1 (15oz) can black beans
• 1/3 (14oz) can diced tomatoes with chipotle peppers
• tortilla chips, shredded cheese, sour cream (optional)

Stir together and heat in a small saucepan over medium heat until hot.

You’re ready to eat!

This has got to be the shortest recipe, I have ever written on Simple Daily Recipes.

With all good intentions, sometimes our attempts to a make a recipe ‘healthy’ produces a poor product.  And that’s frustrating when we don’t have groceries to waste or have time to whip up another batch.  Now, this is not a complete list, but it’s a good start in the right direction.  If you have a tried and tested tip or method to making cooking or baking healthy without sacrificing flavors and textures, PLEASE LET US KNOW ABOUT IT.

HERE’S ALL IT TAKES

REDUCE SUGAR

• You can usually reduce sugar in a recipe by 1/4 to 1/3 in cookies, pies, and quick breads.  Although, it may not work well in cakes.
• Up to 1/2 cup of sugar may be substituted with a sugar substitute.
• Adding vanilla extract in baking goods gives the essence of sweetness that makes up for the reduced sugar.

REDUCE FAT

• You can usually reduce fat in a recipe by 1/4 to 1/3 in cookies, pies, and quick breads without affecting the product.
• Replace half of the fat in a recipe with unsweetened applesauce, low-fat yogurt, or prune puree.
• Use lower-fat versions of the ingredients called for in a recipe, such as 1% or skim milk rather than whole, use low-fat cheeses, etc.
• When buying meats, select the leanest cuts.  Cough up for the leanest ground meats with a meat/fat ratio of 90/10 or better.  The meat may seem expensive, but it’s cheaper than by-pass surgery on your heart or monthly prescriptions of cholesterol medications.

REDUCE CHOLESTEROL

• Use two egg whites in the place of one whole egg.
• Use healthy egg substitutes, such as Better N’eggs.

REDUCE SALT

• Use half the amount of salt called for in a recipe.  In some dishes, you can totally omit salt.  For example, cooking rice or pasta.  However, DO NOT eliminate salt from yeast bread or rolls; it is essential for yeast action.
• Rather than using salt for seasoning, try spices, herbs, vinegar, flavoring extracts, fruit peal, or your own blend of seasonings.

So there’s a very good start.  You don’t have to use all these tips all at the same time.  In fact, if you work back gradually reducing the ingredient, of your choice, in your recipes, eventually you & your family won’t even notice that it’s missing.

Like I mentioned earlier, if you have a tried and tested tip or method to making cooking or baking healthy without sacrificing flavors and textures, PLEASE LET US KNOW ABOUT IT.  The more we know, the better choices we can make for ourselves and our family.

According to the American Diabetes Association, American Dietetic Association, and the National Institute of Health, here’s a good guide to the healthiest cooking oils.

1. Walnut Oil: Good source of omegas 3s; suitable for baking, sauteing at low to medium-high heat, or drizzled on a salad.
   (400ºF smoke point)(polyunsaturated)
2. Flaxseed Oil: Good source of omegas 3s; should NOT be used for cooking over heat; stir into dishes after heating, or use in salad dressings.
   (225ºF smoke point)(polyunsaturated)
3. Canola Oil: Use in baking, sauteing, stir-fry, and in salad dressings.
   (425ºF smoke point)(monounsaturated)
4. Olive Oil: Good for light sauteing, sauces, and dressings.
   (325ºF smoke point) (monounsaturated)
5. Peanut Oil: Good for light sauteing, sauces, and dressings.
   (350ºF smoke point)(monounsaturated)
6. Almond Oil: Good for HIGH heat cooking, sauteing, or frying.  Flavor also works well in desserts.
   (495ºF smoke point)(monounsaturated)
7. Avocado Oil: Good for high heat cooking, sauteing, or frying, and in salads.
   (510ºF smoke point) (monounsaturated)

8. Safflower Oil: Good all-purpose oil; high heat cooking, sauteing, or frying.
   (450ºF smoke point) (polyunsaturated)
9. Sunflower Oil: Good for high heat cooking, sauteing, or frying.
   (460ºF smoke point)(polyunsaturated)
10. Corn Oil: Good for light sauteing and sauces.
    (320ºF smoke point)(polyunsaturated)

My friend, Jerry from Cooking By The Seat Of My Pants (cbsop) designed this T-shirt for our holiday pleasures!  Isn’t it GREAT? I like it so much, I wanted to promote it here on SDR.  Notice any new vigilant turkey ads? Keeping refreshing the page and you’ll see them.  Anyhoo.

I am SO WEARIN’ THIS on Thanksgiving day with the kinfolks!
They’ll be so envious.
Heck, as soon as I get it in the mail, I’M WEARIN’ IT!

Jerry opened a shop over at Cafepress.com and started creating cooking related designs last month.  I purchased his first T-shirt.  It says,

“For Those About To Cook…We Salute You”

I actually have TWO of them. Seen here wearing a woman’s large, which fits me well for a sleep shirt. After thinking about it couple of days, I felt it was too big.  So, I emailed & asked Cafepress if I could exchange it for a woman’s medium size.

Cafepress said, “No problem, no charge!  We’ll send you the size you need right away! Keep the first one, it’s on us.” WOOHOO!!  I felt like Daffy Duck.

Cafepress has EXCELLENT customer service and they are SUPER FAST to deliver the goods. I’ve been a shop owner & a customer going on 5 years now.

Jerry has put together other Holiday designs.  Just go through the link on the T-shirt image.  You’ll see the T-shirt I’ve purchased.  If you don’t care for V-neck T-shirts or you need a man’s shirt, then go to the link below for a wider look at his funny designs.

Jerry’s Cooking By The Seat Of My Pants shop!

If you get the same shirt? We could be TWINKIES!!!
THAT would be SO COOL, LET’S BE TWINKIES.

OH OH OH, after you get your shirt, email me a picture of you wearing it.  I could photoshop us together, then I’ll post it!

I wonder how many readers want to be twinkies?

These simple butternut squash breakfast muffins are SO EASY to make- 25 min. to roast the squash + 20 min. to bake the muffins-YOU ARE READY TO EAT!

If you enjoy eating pumpkin and sweet potatoes, then there’s no reason for you not to use butternut squash, too.  The taste of roasted butternut squash lingers between these two gourds. I believe that where ever a recipes calls for either pumpkin or sweet potatoes, you could definitely substitute with butternut squash.

The other day, I baked up a batch of Pumpkin Cranberry Muffins and they were VERY GOOD!  I’ve been working on a healthy, energy boosting, breakfast muffin that will keep us going to lunch time.

I believe this is THE RECIPE.

These butternut squash muffins becomes sweeter and moister the longer they sit out.  After they have cooled, store them in a resealable container and be ready for the most scrumptous treats.  Let’s get baking, shall we?

HERE’S WHAT YOU NEED

• 1 small (7 inch long) butternut squash
• canola oil

Preheat oven to 400F degrees. Use whatever nonstick pan you have that will fit the squash.  Pour a tablespoon or two of oil in the pan to create a thin film. Cut the butternut squash in half, scoop out the seeds (save them for roasting, too), and place each half flesh-side down. Bake squash until VERY tender, 25 to 35 minutes.  Allow to cool enough to handle.  The skin will easily come off without a mess.

dry ingredients

• 1 cup whole wheat flour
• 1 cup old fashion oats, coarsely ground
• 3/4 cups brown sugar
• 1/2 cup old fashion oats, left whole
• 1 teaspoon pumpkin pie spice
• 1 teaspoon baking soda
• 3/4 teaspoon salt
• 1 cup chopped pecans
• 1/4 cup dried cranberries, rehydrated in warm water
• 1/4 cup golden raisins, rehydrated in warm water

wet ingredients

• 1 1/4 cup roasted butternut squash
• 1/2 cup healthy egg substitute or 2 eggs
• 1/2 cup all natural applesauce or canola oil
• 1/4 cup orange juice or water

Set oven to 350F degrees.  Grease and flour 12 count muffin pan.

Baking tip for the dried cranberries & raisins.
Place the cranberries and raisins in a microwave safe bowl and cover with warm water.  Microwave on HIGH for 1 minute.  This is a speedy way to rehydrate the dried fruit. Drain off the water from the dried fruit.  The rehydrated fruit won’t burn when it’s exposed at the top of the baked item.

Run that first cup of old fashion oats in a 1 cup food processor until it’s ground to a coarse cornmeal consistency. (We working to raise the level of soluble fiber while retaining a tender texture.)

In a large mixing bowl, combine ALL the dry ingredients, along with the pecans, rehydrated cranberries and raisins.  Mix well.

In a small bowl, stir together all the wet ingredients. The squash should be so tender that it stirs into the wet ingredients easily.  If you happen to have a firm squash, then give it a spin with a mixer or food processor until it is smooth.

Always adding the wet ingredients to the dry ingredients, use a rubber spatula and fold the wet into the dry ingredients.  Do not over mix here.  Go slowly allowing the flour a chance to absorb the moisture. Make sure all the flour is moisten.

Use either a 2 inch scooper or a large spoon to fill the muffin pan.  I filled each muffin cup to the top.  These are dense muffins so you can sorta heap the batter.

BAKE for 20-25 minutes.

No matter how you slice it, this is a VERY GOOD breakfast to take on the go or sit down and enjoy with your morning cup of Joe.

Butternut squash, chicken, kidney beans, red bell pepper, tomatoes and corn make up this simple hearty stew.

This recipe is similar to the Butternut Squash Chili recipe I posted last January.  Only this time, I added a couple of roasted chicken breast I had stored in the freezer, a red bell pepper, and made it with half beef broth and half chicken broth.  I don’t know if that sounds strange to you, but it was delicious to us.  I was glad that I made a large batch and have plenty to keep us full for a couple of days.

HERE’S ALL IT TAKES TO PUT IT TOGETHER

• 1 small onion, chopped
• 1 small red bell pepper, chopped
• 2 garlic cloves, chopped
• 2 tablespoon canola oil

Cook in a large pot over medium heat until onion has soften.

• 1 (14.5oz) can tomatoes with garlic & onions
• 2 cooked chicken breasts, shredded
• 2 cups cooked kidney beans or 1 (14oz) can
• 1/2 small butternut squash, peeled & cubed to make 1 1/2 cups
• 1 1/2 cups approx. beef broth
• 1 1/2 cups approx. chicken broth
• 1 1/2 teaspoon New Mexico Chili pepper powder
• 1 teaspoon cumin
• 1 teaspoon salt
• 1/4 to 1/2 teaspoon pepper

Simmer the next ingredients from above together for 15 minutes.  First bring it to a boil, then LOWER heat to a simmer.

• 1 cup frozen corn

Add the frozen corn last and cook another 15 minutes.  YOU’RE READY TO EAT!

I JUST WANT TO SAY OUT LOUD:

If you don’t have cooked chicken already on hand.  No biggy.  Just do a little rearranging.

Go ahead and chop up two uncooked, skinless, boneless, chicken boobs into 1 1/2 inch pieces and put them in when you add the tomatoes.  Stop there and allow the chicken to cook through until all the pink is gone.  It won’t take but 7 to 10 minutes?, depending on how small or large, you cut up the chicken.  Once the chicken is cooked, move on with the rest of the recipe as follows.

Another thing.
About the broths, I said 1 1/2 cups, but I’m really guessimating that number.  I poured them out evenly until there was enough liquid to call it ’stew.’ I can tell you that I have two half cartons of each in the frig right now.  So you won’t need more than a couple of cans or one carton of each broth.