Chocolate Pumpkin Muffins

I cannot believe how easy and tasty these muffins are.

1 box devil's food cake mix
1 can solid pack pumpkin (15 oz.)

Directions:

Mix the two ingredients together. Don't add anything else that may be mentioned on the box, such as eggs, oil, or water. The mixture will be very thick and you will be tempted to add in other things to make the batter smoother. DO NOT DO THIS AS IT WILL RUIN EVERYTHING! Place batter into muffin tins (or mini muffin tins) lined with paper, or sprayed with non-stick spray. Bake at 400 degrees for 20 minutes. Makes 12 regular or 36 mini muffins.

That's ALL! They are a fabulous way to get a hearty dose of pumpkin and all its Superfood goodness of alpha & beta carotene, fiber, potassium, magnesium, pantothenic acid, ascorbic acid, vitamin E.

Super Food Chicken Cacciatore

This recipe gives you a serving of several "SuperFoods": olive oil, tomatoes, garlic, onions and broccoli. In addition, it also includes a few of the "SuperFood Sidekicks": brown rice, orange bell pepper and chicken.

2 tsp of olive oil
Four 4oz pieces of boneless, skinless chicken breasts
1 cup of onion, sliced thin (I cheated and used that frozen chopped onions)
2 cloves of garlic, chopped fine
1 orange bell pepper diced
2 cups of sliced mushrooms
1/4 cup of red wine
2 cans Muir Glen diced fire roasted tomatoes (in the “healthy foods section”)
1 tsp of dried oregano
1 bay leaf
2 cups of broccoli florets (small as possible ones)
1 small can of black olives (or 5 chopped fresh ones)
1 T of parsley
1 cup of cooked brown rice (Tip: I make up a large batch at once, and use it over the course of several days in various meals... Such as adding a 1/2 cup to a soup, serving with stir-frys or for black beans and rice.)

Heat a large sauce pot over medium high heat and add 1 teaspoon of oil to the pan. Season the chicken with pepper and sear for 2 to 3 minutes on each side or until golden brown. Remove the chicken to a plate and add the remaining oil to the pan.

Saute the onions for 3 minutes stirring constantly, then add the garlic and bell peppers. Cook the garlic and peppers for 2 minutes and add the mushrooms. Cook the mushrooms for 4 minutes stirring often. Add the red wine and allow to reduce until almost dry. Add the tomatoes to the pot and stir well. Add the thyme, bay leaf and oregano. Bring to the simmer and reduce heat to low.

Add the broccoli and chicken back to the sauce and simmer gently for 8 to 10 minutes or until the chicken is cooked through and the sauce has thickened slightly. Stir in all but one pinch of the parsley.

To serve, spoon 1/4 cup of brown rice onto the center of a serving plate. Place one portion of chicken on top of the rice and spoon some of the sauce and vegetables over the chicken, repeat with remaining plates. Sprinkle a little of the chopped olives and remaining parsley over each plate of chicken and serve.

Broccoli and Red Bell Pepper Soup

2 T of olive oil
1 onion, finely chopped
1 pound of fresh or frozen, thawed chopped broccoli (florets and stems)
2 1/2 cups of vegetable stock
1 t of dried thyme
1 medium red bell pepper, cut into quarters
3 T of plain, non fat yogurt
salt/pepper to taste

In a large saucepan, cook the onion in the olive oil until it becomes translucent. The add the broccoli and cook until it begins to soften. Then cover it in the vegetable stock and bring to boil. Reduce heat and allow to simmer for 20 minutes.

While soup is simmering, broil the red bell pepper quarters shiny-side up for about 10 minutes (or until skin becomes blistered). Turn them over enough to avoid burning. Remove, cool, and take off the skin. Chop them into small pieces.

After soup is done simmering, set aside about a cup of the chopped broccoli then run the rest through a food processor or in batches in a blender until pureed. Return back to sauce pan and stir in the yogurt, thyme, reserved broccoli and bell peppers as well as salt/pepper. Heat until hot again, then serve.

Bulgur and Flax Pilaf

This is an alternative to rice or pasta as a side dish. It's got a great texture and flavor to accompany many meals. It's also a nice light meal with a hearty salad.

2 tbl. olive oil
1 c. bulgur wheat
1/4 flaxseed
1 small diced onion
1 small diced tomato
2 c. chicken broth
1/2 tsp. salt
1/4 tsp. Italian seasoning

In medium saucepan, heat olive oil over medium high heat. Stir in bulgur, flaxseed, and onion and cook about 3 minutes. Stir in tomato, broth, salt and seasoning. Cover and bring to a boil, then lower heat to simmer. Cook another 15 minutes until all the broth is absorbed. Remove from heat, fluff, and let stand 10 minutes before serving.

Chewy Granola Bars

I confess over the years I've relied heavily on prepackaged, overly wrapped "granola" bars, laden with chemicals and unhealthy additives. I decided to try my hand at making my own granola bars and was thrilled to see how many SuperFoods are in the recipe.

3 1/2 cups uncooked rolled oats
1/2 cup ground flax seed
1 1/2 cup chopped walnuts
1 c. brown sugar
3/4 c. butter (not margarine)
1/2 c. honey
1 tsp. vanilla
1 tsp. salt

Mix all ingredients together and press into a 9 X 13 pan. Bake at 375 for 10-15 minutes until it sets and edges brown slightly.

*may stir in 1 c. raisins/dried fruit* (or chocolate chips, DARK chocolate)
*may substitute 1/2 c. butter with peanut butter*

Carrot and Leek Tart

*this recipe utilizes many of the Superfood sidekicks*
It is a slightly altered recipe found in LaCucinaItalianaMag.com, Nov. 2009 issue
I made it this week for lunch and wanted to lick the pan.

Dough
1 c. whole wheat flour
1/4 tsp. fine sea salt
4 tbl. unsalted butter, room temp
2 tbl. blanced slivered almonds
1 egg
1 tbl. ice water

Combine flour and salt. Add butter and mix until incorporated. Add almonds and eggs, and mix until it resembles a coarse meal. Add ice water and knead until dough is smooth. Wrap ball of dough in plastic wrap and refrigerate 30 minutes.

Filling
2 lb. peeled and 1/2 in. sliced carrots (5 cups total)
2 large sliced leeks, (white part only) (2 cups total)
1 tsp. each thyme, parsley, and marjoram
2 tbl. extra-virgin olive oil
3/4 cup water
2 tbl. unsalted butter + some to grease the pan
1 1/2 c. grated Parmigiano-Romano cheese
2 large eggs
1/4 tsp. black pepper
plain bread crumbs

Heat oven to 350F.

Heat olive oil over med. high heat. Saute sliced leeks with pinch of salt until they are softened, approx. 4 minutes. Set aside.

In saucepan, combine carrots, water, herbs and 1/2 tsp. salt and bring to a boil. Reduce heat to a simmer & cook partially covered until carrots are soft, but not mushy, about 15 minutes. Most of the water should evaporate. Drain carrots, reserving 2 tbl. cooking water.

Set aside 1 cup sliced carrots for garnish.

In food processor, pulse remaining carrots, eggs, 1 c. cheese, reserved water, and salt and pepper.

Grease bottom of 9 inch tart pan generously with butter. Sprinkle with bread crumbs then roll dough out and press into bottom of pan, but not up the sides.

Spread leeks over dough, then carrot puree. Layer remaining sliced carrots around edge of tart and sprinkle with remaining cheese.

Bake for 25 minutes until the tart is set.

Serve warm or at room temp.

White Bean & Tuna Pasta

1 lb. whole wheat pasta
4 cloves finely chopped garlic
1/4 c. olive oil
3/4 c. skim milk
1 T. fresh basil leaves, chopped
1 T. fresh oregano leaves, chopped
1 can albacore tuna in water, drained and flaked
1 can canellini beans, drained and rinsed
1/4 grated parmesan cheese

Cook pasta and drain, keeping warm. Saute garlic in olive oil until garlic is golden brown. Stir in milk, basil, and oregano. Heat to boiling and stir one minute. Lower heat. Stir in tuna, beans, and cheese and stir one more minute. Pour over hot pasta. Sprinkle with additional cheese, if desired.