Instant Pot Vegetable Chili

Instant Pot Vegetable Chili

I went out to pick what might be to be the last batch of ripe tomatoes. Last year I had 5 pounds of Green tomatoes and made green tomato salsa. This year maybe a pound left still on the vine. What’s that saying what a difference a day makes well in this case a year.  So back to Lyn, do you think we could make this? I jump on it and she helped a little but soon had disappeared to go shopping and what not. Did not bother me I in heaven in a kitchen.

Oh one thought I prefer a thicker chili so next time i might  add some flour as last stage of sauteing the onions or maybe when I add the spices not sure any thoughts?

Anyway

Ingredients

  • 2 tbsp canola oil
  • 1 large onion
  • 1 tsp oregano
  • 1 tsp garlic powder
  • 1 tsp Onion powder
  • 2 Tbsp Cummin
  • 2-3 Tsp Cayenne Pepper Powder – IF you like it really spicy use this amount.
  • 2-3 tsp crushed red pepper flakes
  • 1 tsp Paprika
  • 1-2 Bay leafs
  • 2 medium carrots diced
  • 3 stalks of celery diced
  • 2 medium red bell peppers diced
  • 2 lbs of tomatoes
  • 1 cup of sweet corn
  • 1 can of beans your choice – I used black
  • 2 cups of vegetable broth
  • 1 tsp salt

How

  1. With food processor, crush the tomatoes and set aside
  2. Turn instant pot to saute and add Oil
  3. when it is hot add onion saute until translucent.
  4. add the garlic stir until you smell it
  5. Add celery, carrots, corn and bell pepper stir
  6. Add all spices and stir
    • Maybe flour at this point what do you think?
  7. Add crushed tomatoes and broth and stir
  8. seal the instant pot and push the chili button.
  9. I let it naturally cool rather than release the pressure when done.
  10. remember to remove the bay leaves.

11. Enjoy

 

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Deck Box Kale our First Harvest

Deck Box Kale our First Harvest

Each year we try something  new  in our garden or deck beds. This year it was salad themed we planted three types of lettuce, Swiss chard and the standard herbs but we added Kale. Lyn loves Kale uses it all the time in salads, soups or just sautéed. Everything pick as needed for a fresh salad. When I bought the seedlings the owner’s wife was excited she said good choice it is hearty. I think she was happy because it was her choice to provide Kale this year and he did not want to.  Anyway here is some information on this hearty crop.

KAle 2

WebMD Archive

By Kathleen M. Zelman, MPH, RD, LD

WebMD Expert Column

Move over Popeye and make room for the “queen of greens,” kale. Gaining in popularity, kale is an amazing vegetable being recognized for its exceptional nutrient richness, health benefits, and delicious flavor.

Our First Harvest of Kale

Eating a variety of natural, unprocessed vegetables can do wonders for your health, but choosing super-nutritious kale on a regular basis may provide significant health benefits, including cancer protection and lowered cholesterol.

curly green kale and beets

Kale, also known as borecole, is one of the healthiest vegetables on the planet. A leafy green, kale is available in curly, ornamental, or dinosaur varieties. It belongs to the Brassica family that includes cruciferous vegetables such as cabbage, collards, broccoli, and Brussels sprouts.

What makes kale so exceptional? Here is why it’s a superstar vegetable — and ways to work it into your diet.

Kale is a Nutritional Powerhouse

One cup of chopped kale contains 33 calories and 9% of the daily value of calcium, 206% of vitamin A, 134% of vitamin C, and a whopping 684% of vitamin K. It is also a good source of minerals copper, potassium, iron, manganese, and phosphorus.

Kale’s health benefits are primarily linked to the high concentration and excellent source of antioxidant vitamins A, C, and K — and sulphur-containing phytonutrients.

Carotenoids and flavonoids are the specific types of antioxidants associated with many of the anti-cancer health benefits. Kale is also rich in the eye-health promoting lutein and zeaxanthin compounds.

Beyond antioxidants, the fiber content of cruciferous kale binds bile acids and helps lower blood cholesterol levels and reduce the risk of heart disease, especially when kale is cooked instead of raw.

Crunchy Roasted Brussels Sprouts

Crunchy Roasted Brussels Sprouts

When I was younger oh so much younger than today, sorry could not resist, I did some landscaping on Cape Cod. For those of you familiar with the cape, back then it was very much a summer vacation area and one of the functions we would provide was a nice garden full of those fresh vegetable and such for the owners to enjoy during the summer. One thing we always put in was Brussels sprouts, knowing that it was a September harvest and who would be enjoying these long after the residents were gone for the winter and we came back for our promised turning of the soil etc. etc. There were other crops but this is about the sprouts just the sprouts.

 

Ingredients

  • About 3 pound Brussels sprouts
  • Olive oil
  • Salt and pepper
  • Lemon juice 1-2 Tbsp.
  • Poppy seeds 1 tsp.
  • Lemon zest

 

How

Preheat the oven to 450.

Clean up the Brussels sprouts cutting off the ends and removing the outer leafs.

In a shallow baking dish or roasting pan, toss the sprouts, olive oil, salt and pepper until combined. Roast, stirring occasionally, 15 to 18 minutes.

Sprinkle with the poppy seeds and add lemon juice and toss just before serving.

Garnish with lemon zest.

A variation I have done is cutting the sprout in half then following the steps above.

Brussels sprouts – Wholefoods.com

What’s New and Beneficial About Brussels Sprouts

  • Brussels sprouts can provide you      with some special cholesterol-lowering benefits if you will use a steaming      method when cooking them. The fiber-related components in Brussels sprouts      do a better job of binding together with bile acids in your digestive      tract when they’ve been steamed. When this binding process takes place,      it’s easier for bile acids to be excreted, and the result is a lowering of      your cholesterol levels. Raw Brussels sprouts still have      cholesterol-lowering ability — just not as much as steamed Brussels      sprouts.
  • Brussels sprouts may have unique      health benefits in the area of DNA protection. A recent study has shown improved      stability of DNA inside of our white blood cells after daily consumption      of Brussels sprouts in the amount of 1.25 cups. Interestingly, it’s the      ability of certain compounds in Brussels sprouts to block the activity of      sulphotransferase enzymes that researchers believe to be responsible for      these DNA-protective benefits.
  • For total glucosinolate content,      Brussels sprouts are now known to top the list of commonly eaten      cruciferous vegetables. Their total glucosinolate content has been shown      to be greater than the amount found in mustard greens, turnip greens,      cabbage, kale, cauliflower, or broccoli. In Germany, Brussels sprouts      account for more glucosinolate intake than any other food except broccoli.      Glucosinolates are important phytonutrients for our health because they      are the chemical starting points for a variety of cancer-protective      substances. All cruciferous vegetables contain glucosinolates and have      great health benefits for this reason. But it’s recent research that’s      made us realize how especially valuable Brussels sprouts are in this      regard.
  • The cancer protection we get from      Brussels sprouts is largely related to four specific glucosinolates found      in this cruciferous vegetable: glucoraphanin, glucobrassicin, sinigrin,      and gluconasturtiian. Research has shown that Brussels sprouts offer these      cancer-preventive components in special combination.
  • Brussels sprouts have been used to      determine the potential impact of cruciferous vegetables on thyroid      function. In a recent study, 5 ounces of Brussels sprouts were consumed on      a daily basis for 4 consecutive weeks by a small group of healthy adults      and not found to have an unwanted impact on their thyroid function.      Although follow-up studies are needed, this study puts at least one large      stamp of approval on Brussels sprouts as a food that can provide fantastic      health benefits without putting the thyroid gland at risk.

Roasted Vegetables

I love veggies and roasting them is just another way to appreciate them. They make a great side dish and then for leftovers in a frittata or as a salad topper. I usually use spices that I am using in the main dish to bring the two together.

I can’t say what to sue there are so many and most will roast up nicely so experiment away. If you find something that just is great roasted let me know.

 

Roasted Vegetables

Love that carmalization!

Ingredients you’re eyeballing here and you will put more of what you like and according to how many people.

  • 1- Small to medium eggplant pealed on not cut into slightly large than bite size.
  • 3-6 – Green, red, yellow or orange bell pepper quartered or more depending on the size. Also seeded and white web removed.
  • 2-3 – Red or sweet onion quartered
  • ½ head of broccoli flowerets or 1 pound of asparagus cut up slightly larger than bite size pieces
  • 3-5 Carrots
  • 6-15 Whole mushrooms stems removed
  • 10-15 fingerlings potatoes or small red potatoes (If too large just cut in half.)
  • 2-3 Tbsp. Olive oil
  • 2-3 Tbsp. each Dried oregano, basil and rosemary. (Remember use what you used in main meal to bring the flavor together).
  • 1 lemon (optional)

Again the choices are many it’s up to you.

How

Preheat oven to 350 to 400°

Place the vegetables in a roasting pan, drizzle with olive oil, and sprinkle on the herbs, mixed well making sure the herbs get distributed evenly. Now roast for 40-55 minutes. I know it is large span in cooking times but it all depends on what you’re roasting. For my wife the pepper head a few twist of the pepper mill before serving.