Tag Archives: Avocado

Turkey Chorizo Chili — Made with a Little Help from Whole Foods and Costco

Turkey Chorizo White Bean Chili

Here’s a little secret. I don’t always cook from scratch. Really! Sometimes I use a few carefully selected products — mostly from Whole Foods, Trader Joe’s or Costco. For example, here’s how I made the Turkey Chorizo Chili we had for dinner the other night.

Start with some Turkey Chili with White Beans from Whole Foods.

WF Turkey Chili w White Beans

Ingredients Turkey Chili w White BeansAdd thick bite-size pieces of Wellshire Smoked Chorizo Sausage, also from Whole Foods. The sausage is pre-cooked! No pan to clean up! 🙂

Smoked Chorizo Sausage

Pour some Kirkland Organic Chicken Stock into the mix — just enough to get the consistency you want.

Kirkland Chicken Stock

Mix in some sautéed peppers, like these slightly hot peppers I bought at the farmers market. Sorry, I don’t know the name for these peppers, but you can use any slightly hot peppers, including poblanos which are easy to find.

Sauteed peppers

Stir the mixture and heat to serving temperature in the microwave.

On top of each serving, add some chopped avocado.

Chopped Avocado

Garnish with chopped cilantro.

Chopped Cilantro stored in container

BTW, to keep chopped cilantro fresh longer, I store it in a plastic container in the veggie drawer of my refrigerator. Notice the paper towel lining the container. The purpose of the towel is to collect moisture. And there are a few slits in the lid of the container (as you can see below) to allow the chopped leaves to respire. These two tricks help keep the cilantro fresh longer. And having chopped cilantro on hand encourages me to use more of it. 🙂

Lid of container w Chopped Cilantro

And that’s all it takes to make a fantastic Turkey Chorizo Chili! Less time and effort than getting in the car and eating out. And healthier too!

Enjoy and be healthy!
~Leni

Cucumber, Avocado, Dill and Anchovy Appetizer

cucumber avocado and anchovyI adore anchovies with their salty, rich umami taste. And they’re high in healthy omega-3 fatty acids, too!

So this Saturday when I got home from a trip to the farmer’s market and the little organic store where I picked up our vegetable CSA, I had anchovies on my brain — and in particular, the little bottle of anchovies that I had bought at the Eastern Market in DC a few months ago when our good friend Linda gave us a tour of that intriguing place.

But what was I going to do with these beautiful little anchovies? Not sure, I perused the refrigerator and ended up grabbing what seemed like a good combination — a ripe avocado and a fresh cucumber. Then I peeked into the freezer and dug out the chopped fresh dill that I had stashed away months ago (wrapped in parchment paper and then inserted into a freezer bag.) Now I had some ingredients I could work with! And the combination proved to be deliciousness heaven!

INGREDIENTS

1/2 long English cucumber (no need to remove the skin as these are not waxed)
Chopped fresh dill (fresh or frozen as described above)
1/2 ripe avocado
3 anchovies, cut into 1/3-to-1/2-inch long pieces

DIRECTIONS

Slice the cucumber. Take one slice of cucumber and touch it to the top of a pile of chopped fresh dill. The dill will adhere to it nicely. On top of the cucumber with dill, place a piece of avocado. As you may be able to see from the photo, I didn’t bother to cut the avocado with a knife. I simply used a spoon to scoop out some avocado. Nothing fancy. Then place a piece of an anchovy on top of the avocado. Repeat with the remaining slices of cucumber. 

Enjoy and be healthy!
~Leni

 

 

My breakfast: Green Smoothie, Scrambled Eggs, Kimchi, Avocado and Green Tea

When people find out that I’m a foodie with a background in nutrition, they often ask: “What do you recommend for breakfast?” So, here’s a post about a breakfast I would recommend — my breakfast this morning.

As shown in the photo, I had a green smoothie (recipe below), scrambled eggs with  green onions, kimchi, avocado slices with balsamic vinegar, and green tea.

Very Slightly Sweet Green Smoothie to Eat with a Spoon

This smoothie is loaded with fresh green veggie goodness and has very little sugar or carbs! Whip up batch and store it in the refrigerator so it’s ready to grab and enjoy anytime! It’s perfect for eating mindfully with a spoon — or maybe not so mindfully while preparing breakfast or packing lunches for the day.

Ingredients

2 small/medium zucchini (about  10 ounces)
1 bunch fresh cilantro, including the stems (3 1/2 to 4 ounces)
1/2 pound fresh asparagus
2 small/medium organic cucumbers with skins on (8 ounces), cut into quarters
1 cup cold filtered water
1 cup coconut water

Steps

To bring out the delicate sweetness of the zucchini, lightly cook the it as shown in this earlier post; set aside. While the zucchini is cooking, put remaining ingredients into a blender and purée. When the zucchini is cooked, cut each one into quarters and  then add to the blender, purée until you have a smooth and thick consistency.

Food and Nutrition Notes 

Cilantro – This amazing herb has been used to bind heavy metals and purify polluted water! Maybe it can do the same in the body? I couldn’t find any hard science on this, but surely some scientists somewhere must be working on this! For a summary of cilantro’s health benefits see Wikipedia.

Coconut water – Coconut water is delicious and also lower in sugar than many fruit juices! And it has other benefits as well, as mentioned by this article at mercola.com. And here’s a great article about how to choose the best tasting and healthiest brand of coconut water. Based on the information I learned from reading this article and price considerations, I chose to order Harvest Bay Coconut Water (from Amazon). It has 10 grams of carbs per 250 ml (~8.3 ounces) — a lower carb count than most of the other brands. (After we try it, I’ll post a comment here to let you know what I thought of it.)

Asparagus – According to a 2013 review article in the journal, Nutrients, asparagus is a good source of prebiotic fiber, which is the kind of fiber that probiotic bacteria (the good bacteria for your gut) need in order to thrive. “Prebiotics occur naturally in foods such as leeks, asparagus, chicory, Jerusalem artichokes, garlic, onions, wheat, oats, and soybeans.”

Eggs from pasture-raised chickens – Eggs from pasture-raised chickens are the healthiest eggs. But these eggs can be pricy. For example, at Whole Foods, one dozen Vital Farms pasture-raised eggs cost about $7.00! Fortunately, at farmer’s markets, you often find pasture-raised eggs for a few dollars less, or about $5.00 a dozen.

Green onions (scallions)Green onions are an unheralded super food, according to Jo Robinson who spent 10 years doing research for her book, Eating on the Wild Side. Here’s what Jo has to say about green onions: “green onions, they have 100 times more phytonutrients than other onions in the store. They’re inexpensive, they’re common and they’re unheralded super foods. It’s the green portions that are the best for you; when you’re chopping them up, make sure you chop up all the green portions too.”

Kimchi – Kimchi’s health promoting properties are amazing! I like the Wildbrine Korean Kimchi available at many health food stores. To learn more about kimchi, see an earlier post on this blog.

Avocado – Very interesting info about the amazing nutritional properties of avocado can be found at  the website, The World’s Healthiest Foods.

Green tea and lemon juiceto boost the absorption of the antioxidants in green tea, add a little lemon juice to your tea. Having this organic lemon juice on hand makes it easy to add lemon just to tea (or whatever) anytime.

Enjoy and be healthy!
Leni