Pumpkin Chili Recipe (Meatless)

This is a very good recipe that I’ve tested several times – even on picky eaters, and they loved it. They were surprised there was pumpkin in it.

Total time: approximately 40 minutes
Serves: 4

Ingredients 

1 tbsp olive oil
1 large onion, chopped small
1 cup fresh mushrooms, diced
1 1/2 cup pumpkin puree (canned)
(i.e. ED Smith 100% pumpkin, per 1/3 cup: 0mg sodium, 100 mg potassium)
1 cup  no salt added canned tomatoes, diced not puree
(i.e Unico, per 1/2 cup:5mg sodium, 290mg potassium)
1 cup low-sodium vegetable stock, or water
1 can no-salt added black beans (15 oz), rinsed
(i.e. President’s Choice Blue Menu, per 1 cup: 5 mg sodium, 550 potassium)
2 cans no-salt added kidney beans (15 oz each), rinsed
(i.e. President’s Choice Blue Menu, per 1 cup: 10 mg sodium, 550 mg potassium)
1 tbsp cumin
1-2 tbsp chilli powder
pepper, to taste

  1. In a large pot, cook chopped onion for 2-3 minutes, then add mushrooms and sauté for 2-3 minutes.
  2. Add pumpkin, rinsed black beans, rinsed kidney beans, vegetable broth or water and stir well. Add cumin and chilli powder. Bring to a boil, stirring often. Reduce heat, cover and simmer for about 20 minutes.
  3. Garnish with chopped green onion or small amount of low-fat shredded cheddar cheese. Can also be served with homemade wholewheat bread or buns. Or some Low-Sodium Tortilla Chips
    lowsodiumtortillachips

This recipe keeps well and is great for lunches.

 

Lunch Idea – Chicken Sandwiches

pexels-photo-824653.jpeg
If you are committed to making changes so you don’t have another heart attack soon – it’s hard starting all over, learning which foods you can eat, what to buy, what to cook. Here’s a lunch idea, building on yesterday’s pre-cut veggies.

I buy the ‘family pack’ or ‘economy pack’ of boneless skinless chicken breast – there are usually about 8 in a package. I re-package them in groups of 2 in put them in the freezer for future meals, and faster thawing. Then I cook 2 or 3 – a couple for dinner the night before and the remaining for lunches and salads the next day (or two).

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Breakfast Meal Plan- Oatmeal

pexels-photo-216951.jpegOne of our ‘go to’ breakfast meal plans consists of Oatmeal, Toast, Yogurt and a Banana.

We make larger batches of oatmeal and then heat them up each morning as we need them.

We prefer the Sultana raisins over Thompson because they plump up nicely. This is also why we put them in with the boiling water, so they’ll get nice and juicy.

By adding the eggs, the oatmeal seems to be more satisfying and we don’t feel hungry as quickly.

Here is our recipe for Eggy Oatmeal :

Continue reading “Breakfast Meal Plan- Oatmeal”