Black Bean Sweet Potato Chili with Spinach and Commitment

Category: Dinner

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Black Bean Sweet Potato Chili with Spinach and Commitment

This week on The Goodness Life we’re playing a fun game called “What’s Coming Up for Erin?”.

Recent themes in my life have been revolving around commitment and what that means to me. I identified commitment as one of my core values at a workshop I was at the other day… and it just keeps coming up – how I commit my time to others and to myself.

The thing is, I keep making these halfway, half-hearted commitments, and I’m starting to really notice how heavy and gross that feels. Since it’s always easier to let ourselves down than it is to let our friends/family/lover/boss down, I’m seeing these patterns where I’ll keep the commitments I make to others at the expense of the ones I make to myself.

So I’ve been doing a lot of reflection on what it feels like to commit 100% vs. how it feels to commit only halfway. We all know the commitments I’m talking about. We all say yes to things we’d maybe rather say no to, or say yes at first and then change our minds but feel obligated.

Something new I’m trying on is: honesty and transparency surrounding commitments – if I feel like I’m making a halfway commitment, I let it drop. Let it go.

That leaves me so much more space to commit 100% to the things that I feel really strongly about, plus it helps me feel really solid about the way I’m spending my time. And 100% commitments just feel easier to follow through with. Once you really settle on the decision to go for something 100%, it becomes easy. You can stand behind your decision and start moving forward and getting things done.

Where are your commitment weaknesses? Do you make halfway commitments to your friends or family? To yourself? How can you re-evaluate in the moment so that you can start to drop those halfway commitments? How can you step up and identify a few things you are ready and willing to commit to 100%?

Remember, once you make that solid commitment, it becomes easier to stick with it and follow through. There’s no more wavering and waffling, you’ve made your decision. Try it out with something you’ve been stuck in. Maybe you’ve been talking about it but not making any moves? See what happens when you completely commit!

And now for one of my 100% commitments for the week: This delicious veggie chili I made for you!

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Actually, I made it for me… and Reid, but you can share some too, thanks to the internet.

I’ve been going back and forth with so many ideas in my head for this blog and for my coaching business. Dreams and goals and values – it goes on and on. But because of all the halfway commitments, I wasn’t making any headway. I was dancing around with all the ideas in my head and I got stuck. I got caught up with wanting to know exactly what to do next, wanting to have a plan and have “clarity”.

So what did I do? I did what I know, which is food. I made this warm, hearty, filling, grounding chili, and I made a 100% commitment to myself that I would post it on the blog this week.

I still don’t know what is happening next. And I still don’t have a master plan. But I can tell you, it sure feels good to follow through with something I told myself I’d do. So, I hope you enjoy this chili as much as I did! Now get out there and make some of your own 100% commitments! You might be surprised at how good it feels.

BLACK BEAN SWEET POTATO CHILI WITH SPINACH
serves 4-6

1 tbsp coconut oil
4 garlic cloves, minced
2 teaspoons ground cumin
2 teaspoons dried Mexican oregano
1 tablespoon chili powder
1 cinnamon stick
1 tbsp chopped chipotle pepper in adobo sauce
2 tsp tomato paste
4 small tomatoes, diced (I was going for approximately the amount in a can, 15 oz)
2 medium sweet potatoes, cut in 1/2-inch chunks
2 bell peppers, diced (I used red, green works too)
2 15 oz cans black beans, drained and rinsed
1 1/2 cups fresh or frozen corn kernels
4 handfuls spinach
2 tbsp cilantro, for garnsih
1 lime, 1/2 juiced, 1/2 cut in wedges for serving

Heat the coconut oil in a large pot or dutch oven. Add garlic and spices and stir to coat, about 1 minute. Add chipotle pepper, tomatoes and tomato paste, and sweet potatoes, and cook on med for about 10-15 minutes. Add the peppers and beans and cook until the sweet potatoes are done, another 10 minutes or so. Turn heat to low and stir in corn, spinach, and lime juice. Serve garnished with cilantro and lime wedges.

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Pared-Down Paella with Peas and Chorizo

I know I just said the other day that I wasn’t going to put any meat on the blog, and here I am posting a recipe with chorizo.

Sound the alarm!

The thing is, once in a while… I eat meat.

And this is my blog. So when I make a recipe with meat in it that totally kicks ass, I’m going to want to post it on my blog.

So that’s what I’m doing.

It’s funny, really. This whole blog thing has been a really fascinating way to question my own motives and challenge myself to not only develop my voice, but accept it. Accept that what I have to say is what someone out there needs to hear. It’s not about saying what I think people want to hear. That’s been a really intricate, complicated lesson for me.

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And so, since I ditched dietary labels and dove into intuitive eating, I’ve been eating meat once in a while… generally once or twice a week (though I reserve the right to eat it as many or as few times as I please). I tend to do my best to get the best sourced meat I can find – and then sometimes I’m out and about or I get lazy, or you know, life happens, and I eat some crap that I know isn’t totally nourishing my body… and maybe, just maybe, I let guilt slip in for a brief moment before I give it a big fat karate chop to the face and remember – I’m doing my best, and that’s that.

And I’m still awesome. And I’m still healthy.

And you can be too – even if you don’t subscribe to super rigid dietary protocols (that might just suck the life out of you and make you go a little craaaaazy). Note: I used to do that, and it made me craaaaazy.

Sometimes people have a hard time understanding that I just listen to my body and try to eat what makes me feel good. They want a word to describe my dietary choices, it’s just easier that way I guess. But I’m not giving in. You can’t fit me in a box! I’m just me, guys, seriously.

Acceptance, my friends. The word of the day.

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Paella. The other word of the day.

If you are thinking vegan thoughts, or seafood thoughts (probably not both at the same time, but hey, what do I know?!) then mosey on over to The Food Matters Project site and check out the other super duper versions at this week’s Paella Party. It’s happenin’.

PARED-DOWN PAELLA WITH PEAS AND CHORIZO
adapted from Mark Bittman’s The Food Matters Cookbook
serves 4

1 tbsp coconut oil
8 oz Spanish chorizo or other smoked sausage, sliced
1 onion, chopped
1 heaping cup roasted red peppers, chopped
1 clove garlic, minced
pinch saffron
1/2 tsp turmeric
1 tsp smoked paprika
dash cayenne
1 cup short-grain brown rice
salt and black pepper
2 heaping tbsp tomato paste
2 cups water
1 cup peas, fresh or frozen
2 large handfuls of greens of choice (I used a mix of kale, chard, and spinach)
lemon wedges for serving

1. Put the oil in a large skillet over medium heat. Cook chorizo until lightly browned, 3-5 minutes. Add the onion and cook until translucent, 3-5 minutes more. Add the roasted red pepper, garlic, and spices and cook 1-2 minutes.

2. Add the rice and stir to coat it with oil. Sprinkle with salt and pepper, add the tomato paste and 2 cups water, and stir. Bring to a boil and then lower heat to simmer, cover.

3. Cook for 30 minutes then check if it’s done. Add more water, little by little, if it’s not quite tender yet. Cover and cook until the rice is just done and the liquid is absorbed, another 5-10 minutes. Stir in the peas and the greens and cook uncovered for 1 minute more. Taste and adjust the seasoning. Serve, garnished with lemon wedges, which I totally forgot to do. Oh well, it still tasted amazing! Enjoy!

*Check out the original recipe on Meg’s blog here.

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Sesame Noodles with Cabbage and Broccoli

My Dad was in the hospital this week. He had a heart attack in July of 2012 and at the time, for various reasons, the doctors thought it would be best to send him home instead of doing surgery. In the months that followed, I watched as my Dad struggled daily with chest pain, headaches, and severe exhaustion. He couldn’t work and sometimes he couldn’t get out of bed until the afternoon. His quality of life was shattered and though I knew he desperately wanted to make positive changes for his health, the odds seemed to be stacked against him.

Fast forward to today, and he’s finally had his bypass surgery. He’s in recovery and doing great! He says it’s the first time in 6 months that he hasn’t felt like someone is squeezing down on his heart. His spirits are high, and I’m really hopeful about the future and his potential to change things up and live the best life possible.

So this week when Monday came around and it was time for my Food Matters Project post, I wasn’t quite feeling up to it. I was pretty exhausted, but the crew of FMP’ers was super supportive and said I should just whip this one up quickly… and I’m glad I listened!

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What a great, easy dinner for a tired weeknight. This came together so quickly and tasted so great! The original was a recipe with salmon and spinach, but it’s such a versatile recipe that just about anything would work. I was thinking it would be great with some shiitake mushrooms and red peppers… what do you think?

Check out the Food Matters Project site for all the other fantastic variations on this dish. And wander on over to Sara’s lovely blog for the original recipe. While you’re at it, why not check out our Pinterest board for some awesome meal planning inspiration!

SESAME NOODLES WITH CABBAGE AND BROCCOLI
serves 3-4

1 tbsp coconut oil
1 onion, diced
1/2 head red cabbage, sliced thinly
1 large head broccoli, cut into florets
1 small tin of bamboo shoots, drained
2 tbsp Braggs soy seasoning
2 garlic cloves, minced
3 tbsp sesame seeds
1/2 tsp sesame oil
2 drops stevia or 1 tsp maple syrup or other sweetener
2 tsp dried red chili flakes
8 ounces buckwheat soba noodles (I found ones with 95% buckwheat flour and 5% sweet potato!)

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Bring a pot of salted water to boil. When the water boils, add the noodles and cook for about 5 minutes, or according to package directions (stop cooking before they get mushy!). Remove the noodles from heat, strain, and rinse. The rinsing step is necessary so they don’t taste too starchy.

Saute the onion in the coconut oil in a large skillet over medium heat. When the onion is tender, add the cabbage and cook for a couple minutes, then add the broccoli and cook another couple minutes. Stir in all of the remaining ingredients (except the noodles), until everything is well mixed and then remove from heat. Taste it and adjust the seasoning if you need, maybe a tad more soy sauce, sesame oil, or chili flakes. Now toss the noodles in the mix or just scoop the cabbage mix over top of the noodles and enjoy. So easy!

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Wild Mushroom and Leek Frittata with Greens

Alright, keeping it short and sweet today because my brain is running wild with behind the scenes business here at The Goodness Life. Big things are brewing in the next few weeks, so keep your eyes open for an announcement coming soon. Exciting stuff!

Now onto the food…

This is the meal that I chose for my birthday dinner. It’s quick and easy, which is a pretty standard requirement of mine, and downright delicious! Plus, hit it with some greens and I’m one happy lady.

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WILD MUSHROOM AND LEEK FRITTATA WITH GREENS
serves 4

1 red onion, coarsely chopped (1/2 for the egg mixture, 1/2 for the mushrooms)
1 leek, halved lengthwise and sliced into half-moons
2 tbsp coconut oil
2 pints wild mushroom mix (or any mushrooms will do)
2 cloves garlic, minced
2 tsp + 2 tsp fresh thyme (you can also used a dried “Italian” spice blend or any combination of basil, oregano, and thyme)
2 tsp balsamic vinaigrette (I just used a ‘splash’ – personal factoid: I am horrible at measuring things!)
salt and pepper
6 eggs
3 big handfuls mixed greens
optional: 1/8-1/4 cup goat cheese

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In an ovenproof skillet (I used a 12 inch one), saute half of the red onion and the leek in 1 tbsp coconut oil on medium heat. Add salt, pepper, and 2 tsp thyme. Stirring often, let the onions and leeks caramelize, about 10-15 minutes.

While the onions are cooking, Saute the other half of the red onion in another pan (doesn’t have to be ovenproof) in the other 1 tbsp of coconut oil. Cook until the onions are tender and then add the garlic, mushrooms, 2 tsp thyme, salt and pepper, and a splash of balsamic vinaigrette. Cook on low-med heat until the mushrooms are done, about 10 minutes. Preheat the oven to 350F.

Whisk your 6 eggs together in a bowl and pour into the skillet over the onion and leek mixture. Leave the heat around 3-4 to set the bottom of the frittata, it should take just 2 minutes or so (At this point, sprinkle that goat cheese on top if you’re using it). Spread the mushroom mixture evenly over top and pop it into the oven for 7-9 minutes. Remove the skillet from the oven and top with greens. Voila! Birthday frittata, breakfast frittata, anytime frittata. Yum.

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Easy Rice Bowl

For The Food Matters Project this week, Gracie has chosen Hippie Rice, see the original recipe here on her blog.

I chose to do a rice bowl with lots of veggies (obviously), and a little bit of an Asian flavour profile. This is an easy dish that I whip up variations of pretty often for weeknight dinners, or when we are crunched for time. There really are endless variations – the original calls for sunflower seeds, raisins, and chili flakes! Anything goes in a rice bowl.

See the rest of the creations here.

EASY RICE BOWL
serves 4

1 cup rice, uncooked (I used 1/2 black rice and 1/2 brown rice)
2 cups water (or broth)
2 tbsp coconut oil (1 tbsp for rice, 1 tbsp for veggies)
1/2 onion, chopped
2 garlic cloves, minced
1 inch garlic
1 head broccoli (about 1 pound), cored and roughly chopped
1/2 head cauliflower (because it’s all I had, you can add more), cored and roughly chopped
1 green bell pepper, chopped
3 stalks celery, chopped
2 medium-sized carrots, chopped
3 tbsp Braggs soy seasoning
1/2 lemon, juiced
1/4 cup sesame seeds as garnish

Put rice on to cook with water or broth and 1 tbsp coconut oil. Cook onions on low-med heat in the other tbsp coconut oil for 3 minutes or until just tender. Add celery and carrots and continue to cook for another few minutes. Add the broccoli, cauliflower, bell pepper, and garlic. Add the rice, soy seasoning, and lemon juice, and stir-well. Taste to see if it needs more soy sauce. Garnish with sesame seeds. Enjoy!

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Purple Carrot and Parsnip Gnocchi – Gluten Free (and Vegan option)

I finally ordered new batteries for my camera and they showed up in the mail yesterday. Before they arrived, I could take about 30 photos before the old battery would die and I would have to put my food-photo sessions on hold until it was charged up. Forget the thought of going on a photo walk – out of the question. It finally got to be unbearable, and I am so glad I can now take photos until I feel like I’ve taken enough, and my battery will happily power my camera to take more.

These are purple carrots and parsnips.

They’re really just regular carrots wearing purple jackets.

These are gluten free and all lined up in rows, ready for the freezer.

Some of them were boiled until they floated and sauteed in coconut oil.

Most of them were covered in this Vegan Alfredo sauce with handfuls of parsley tossed in.

And then I thought to myself, this could use more green. So I sauteed up a stack of thinly sliced collard greens.

And mixed.

And my camera still hadn’t died on me, so I smiled, and I got a little closer.

And then I ate them all.

*This post is my version of Joanne’s recipe choice for The Food Matters Project. You can see what the others came up with here.*

PURPLE CARROT AND PARSNIP GNOCCHI – GLUTEN FREE (AND VEGAN OPTION)
serves 4

-1 pound of carrots (with or without a couple parsnips – they’ll add a distinct flavour that I really enjoyed, but the original recipe doesn’t call for them, so if you don’t want to complicate your life, then don’t!)
-3/4 cup whole grain flour (for gluten free I used coconut flour and brown rice flour)
-1/2 cup starchy/binding flour (I used sweet rice flour and tapioca flour) plus more for rolling and shaping
-1 egg (for vegan gnocchi you can totally omit the egg, your gnocchi may be a little more on the dense side, but still delicious)
-pinch of nutmeg
-salt and pepper
-coconut oil for sauteeing
-1/2 cup parsley, chopped
-1 bunch collard greens, de-stemmed and thinly sliced
-1/2 the amount of Vegan Alfredo Sauce recipe (I used olive oil instead of Earth Balance)

I baked my carrots and parsnips at 350F for 30 minutes because I read somewhere that they retain lots of the cooking water if you boil/steam them and then you need more flour. I still felt like mine needed a lot of flour, but then, I did add an egg (that was called for in many regular gnocchi recipes – and I thought might help the texture since I was changing the recipe to gluten-free). If you’d like to leave out the egg, you will likely need closer to 1 cup total flour, so add it slowly so you don’t add too much!

Puree the carrot mix until it’s smooth and mix in the egg (if using), flour, salt, pepper, and nutmeg. Mix it all together until it’s combined (no fear of overmixing with the gluten-free flours). It should be firm but not sticky (though mine was a little bit sticky still and I think it would have been too dense if I’d added any more flour).

The nice thing about gnocchi is you can test it as you go. Just boil some water, pinch off a little bit of dough and toss it in. When it floats to the top (about 4 minutes) it’s ready and you can taste it to see if it’s too mushy or it could use a bit more flour (or seasonings).

Once you’re satisfied, quarter the dough and roll each piece into a log. Cut individual gnocchis about an inch long. I squished them with a fork – apparently the ridges help them pick up more sauce, and I love sauce. Refrigerate them for 20 minutes (up to 2 hours, and you can also freeze them at this point).

When you’re ready to cook your gnocchi, toss it into a pot of salted, boiling water. If you’re doing this from frozen, don’t let them thaw first. Stir them so they don’t stick together and once they float to the top they are done, about 4 minutes. Remove with a slotted spoon.

Saute the collard greens in coconut oil for 7 minutes or until cooked through and getting a little crispy. Pour in the Vegan Alfredo Sauce and the parsley and mix in the gnocchi. Top with extra parsley for garnish.

Enjoy!

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Oat Berries with Braised Chestnuts, Brussel Sprouts, and Parsnips

It’s been a long time since I’ve cooked beef, which is what this week’s Food Matters Project recipe choice called for (Camilla chose Wheat Berries with Braised Beef and Parsnips). I’m not a vegan, nor a vegetarian – in fact, I don’t go by any particular labels. I just don’t enjoy preparing meat, and we don’t eat it very often at home. So I figured I would adapt this week’s recipe and make a vegan-friendly AND gluten-free rendition. Plus, I spotted some chestnuts on my walk home from school the other day and I could not resist.

I boiled the oat groats (berries) first for about 30 minutes until they were not-quite-done, still a little chewy. I also boiled the chestnuts for about 3 minutes, after cutting an X in the bottom of each one. Once they cool enough to handle, peel them – keep them in the hot water until they’re ready to peel because once they cool down they’ll be harder to peel. If you’re really enthusiastic about it, you might end up with a blister on your thumb for all your hard work, just like I did!

This is a lovely, warming, perfect-for-fall meal. For more ideas, see what the rest of the group did with the recipe over here.

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Quick Veggie Plate – Easy Weeknight Dinners

This is less recipe, more encouragement.

I encourage you to eat your veggies today. Lots and lots of them. For breakfast, brunch, lunch, or dinner… your choice (Bonus points for multiples)! In our meat-dairy-sugar heavy culture, a lot of us are missing the good stuff in our daily diet – the vegetables. The thing is, it’s all too easy to create a quick and easy meal with a few of the vegetables that are likely already in your fridge. Pick a few, roast, grill, saute, steam, chop… and you’re good to go.

Try your hand at massaging some kale.

Perhaps some spiced-yams, or an apple and beet salad are more up your alley.

Really, it’s all about the green smoothies these days.

I’m thinking you’d also like this healthy, zingy dairy-free coleslaw.

So as you can see, instead of a recipe, I have some ideas… and a picture of a typical weeknight dinner of mine. Some roasted yams, eggplant, and tomatoes – and a quick massaged kale salad with shredded golden carrots. This took me about 10-15 minutes to prepare, plus about half an hour in the oven at 350F, and it was hassle-free and nutritious.

What veggies are featuring in your weeknight meals?

***I have recently taken over as a manager for The Food Matters Project. Each week, a new host chooses a healthy recipe from The Food Matters Cookbook and we all get together to cook and share. We would love for you to join in the fun! You can find out more about the project here.***

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Veggie Okonomiyaki

Okonomiyaki is a popular Japanese dish sometimes translated to something like “Japanese Pizza”, but it’s really much closer to a potato pancake – yet with cabbage instead of potato. It’s typically loaded with toppings and covered in a sauce and mayo.

I have for you a healthier, veggie-friendly version. Cabbage, leeks, onions. Delicious.

Even with no potatoes, the taste is reminiscent of a potato latke… but full of cabbage, and with it a healthy dose of vitamin C, anti-inflammatory nutrients, and antioxidants. Cruciferous vegetables for the win!

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Roasted Root Veggies, Chard, and Lentils

After a summer of our fridge being stocked to the point overflowing from all our CSA and market pickups, this week was notably bare. I’m working at the gym on Main St. Market nights now so I’m no longer available to help out Klippers Farm with their stand.

So I went to a new grocery store today, one that was closer than the Co-op and it was totally bizarre. I’ve gotten quite used to eating what has been seasonally available and it was kind of strange to see asparagus staring back at me this afternoon. I was also intently looking for something to satisfy my craving for Korean food and I was disappointed to find nearly every ingredient label I read containing corn syrup or MSG or some other gnarly additives. I guess that means I’ll be doing some whole-food-down-home Korean cooking from scratch sometime soon. More to follow on that (!).

Back to this meal, which was the result of a nearly empty fridge. I did, thankfully, have a bag of TruRoots Organic Sprouted Bean Trio in the pantry.

Plus some chioggia beets.

And some rainbow carrots. Both roasted with love (and rosemary, and lazily applied still kind of solid-ish coconut oil).

Add some Swiss chard, tons of onions, garlic, and ginger… and you get a super fresh, tasty, healthy meal. The beets and the carrots bring an earthy sweetness to the mix, the bean trio adds some texture, and the chard just greens it all up. A quick weeknight dinner and loaded with veggies, just the way I like it.

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