Enjoy the start of the fall harvest. Linda Cahill shares some healthy and delicious recipes and cooking tips for making healthy meals from The Pampered Chef.
For this month, Linda shares some of her go to breakfast recipes for people on the go. Enjoy some delicious smoothies and protein bites. Settle in for the evening with some hearty fall soup and treat yourself to a delicious dessert.
Whether she’s demonstrating products for The Pampered Chef while preparing delicious recipes at a Pampered Chef party, helping out in her parish, entertaining friends and family, or making a meal for a sick friend, Linda always knows, “What’s for Dinner?”
TOASTED QUINOA ENERGY BITES
INGREDIENTS:
¾ cup (175 mL) uncooked quinoa
2 cups (500 mL) instant or quick oats (see Cook’s tips)
⅔ Cup (150 mL) sweetened flaked coconut
½ cup (125 mL) miniature semi-sweet chocolate morsels
¾ cup (175 mL) creamy peanut butter
⅓ cup (75 mL) honey or agave nectar
DIRECTIONS:
Heat 8" (20–cm) Nonstick Fry Pan over medium-high heat 1–3 minutes. Toast quinoa 3–5 minutes or until starts to brown and pop, stirring occasionally. Remove quinoa to Classic Batter Bowl to cool slightly.
Place oats in Manual Food Processor; process until coarsely chopped.
Add oats and remaining ingredients to batter bowl. Mix well.
Use Medium Scoop to scoop out mixture and roll into balls. Place on Large Bar Pan lined with waxed paper.
Place pan in freezer 8-10 minutes or in refrigerator for 30 minutes to firm up.
Store bites in 5 ¼–Cups Leakproof Glass Container in the refrigerator for 4–5 days.
Yield:
24 servings of 1 bite
Nutrients per serving:
Calories 140, Total Fat 7 g, Saturated Fat 2.5 g, Cholesterol 0 mg, Sodium 45 mg, Carbohydrate 18 g, Fiber 2 g, Protein 4 g
Cook's Tips:
Instant or quick oats work best in this recipe. If old-fashioned oats are used, bites will need longer to firm up in the freezer.
One bite is a snack and three bites make a great mini meal on the run!
You can make these ahead and freeze! Leave them out at room temperature for 1–2 hours to thaw.
BLACKBERRY CASHEW SMOOTHIE BOWL
INGREDIENTS:
¼ cup (60 mL) milk of your choice
¼ cup (60 mL) plain 2% low-fat Greek yogurt
¼ cup (60 mL) unsalted cashews
1 frozen banana, cut into 1" (2-cm) chunks
1 cup (250 mL) fresh blackberries
½ cup (125 mL) fresh blueberries
Optional toppings: blueberries, blackberries, sliced bananas, cashews
DIRECTIONS:
Add all the ingredients, in the order listed, to the Deluxe Cooking Blender. Replace and lock the lid. Turn the wheel to select the SMOOTHIE setting; press the wheel to start.
Top the smoothie bowl with the toppings of your choice.
Yield: 1 serving
Nutrients per serving: U.S. nutrients per serving: Calories 510, Total Fat 19 g, Saturated Fat 4.5 g, Cholesterol 10 mg, Sodium 80 mg, Carbohydrate 80 g, Fiber 13 g, Sugars 47 g, Protein 14 g
GREEN MANGO COCONUT SMOOTHIE BOWL
INGREDIENTS:
¾ cup (175 mL) milk of your choice
¼ cup (60 mL) shredded unsweetened coconut
1 tbsp (15 mL) flaxseed meal
2 cups (500 mL) fresh baby spinach leaves, loosely packed
1 cup (250 mL) frozen mango chunks
½ cup (125 mL) frozen pineapple chunks
Optional toppings: coconut, flaxseed meal, sliced strawberries, sliced kiwi
DIRECTIONS:
Add all the ingredients, in the order listed, to the Deluxe Cooking Blender. Replace and lock the lid. Turn the wheel to select the SMOOTHIE setting; press the wheel to start.
Top the smoothie bowl with the toppings of your choice.
Yield: 1 serving
Nutrients per serving: U.S. nutrients per serving: Calories 430, Total Fat 20 g, Saturated Fat 15 g, Cholesterol 15 mg, Sodium 180 mg, Carbohydrate 56 g, Fiber 11 g, Sugars 40 g, Protein 13 g
CUCUMBER MELON SMOOTHIE
INGREDIENTS:
½ cup (125 mL) orange juice
½ cucumber, sliced (about 1 cup/250 mL)
1 cup (250 mL) diced melon
½ green apple, quartered
½ cup (125 mL) ice
DIRECTIONS:
Add all the ingredients, in the order listed, to the Deluxe Cooking Blender.
Replace and lock the lid. Turn the wheel to select the SMOOTHIE setting; press the wheel to start.
Yield: 1 serving
Nutrients per serving: U.S. nutrients per serving: Calories 180, Total Fat 1 g, Saturated Fat 0 g, Cholesterol 0 mg, Sodium 35 mg, Carbohydrate 44 g, Fiber 4 g, Sugars 34 g, Protein 3 g
SUPER GREEN SMOOTHIE
INGREDIENTS:
½ cup (125 mL) apple juice
1 cup (250 mL) torn kale leaves
1 banana, quartered
½ avocado
½ cup (125 mL) ice
DIRECTIONS:
Add all the ingredients, in the order listed, to the Deluxe Cooking Blender.
Replace and lock the lid. Turn the wheel to select the SMOOTHIE setting; press the wheel to start.
Yield: 1 serving
Nutrients per serving:
U.S. nutrients per serving: Calories 330, Total Fat 15 g, Saturated Fat 2.5 g, Cholesterol 0 mg, Sodium 20 mg, Carbohydrate 51 g, Fiber 9 g, Sugars 36 g, Protein 4 g
Cook's Tips: Using frozen fruit will yield a thicker, colder smoothie. When you use frozen fruit, add at least double the amount of liquid and omit the ice.
BLUEBERRY PEACH SMOOTHIE
INGREDIENTS:
½ cup (125 mL) almond milk
1 tbsp (15 mL) honey
¼ tsp (1 mL) cinnamon
½ cup (125 mL) blueberries
1 peach, sliced
½ cup (125 mL) ice
DIRECTIONS:
Add all the ingredients, in the order listed, to the Deluxe Cooking Blender.
Replace and lock the lid. Turn the wheel to select the SMOOTHIE setting; press the wheel to start.
Yield: 1 serving
Nutrients per serving: U.S. nutrients per serving: Calories 200, Total Fat 2 g, Saturated Fat 0 g, Cholesterol 0 mg, Sodium 135 mg, Carbohydrate 45 g, Fiber 6 g, Sugars 36 g, Protein 4 g
Cook's Tips: Using frozen fruit will yield a thicker, colder smoothie. When you use frozen fruit, add at least double the amount of liquid and omit the ice.
TROPICAL MANGO SMOOTHIE
INGREDIENTS:
½ cup (125 mL) coconut milk
1 tbsp (15 mL) honey
1 small carrot
1 cup (25 mL) diced mango
1 cup (25 mL) diced pineapple
½ cup (125 mL) ice
DIRECTIONS:
Add all the ingredients, in the order listed, to the Deluxe Cooking Blender.
Replace and lock the lid. Turn the wheel to select the SMOOTHIE setting; press the wheel to start.
Yield: 1 serving
Nutrients per serving: U.S. nutrients per serving: Calories 240, Total Fat 3 g, Saturated Fat 2 g, Cholesterol 0 mg, Sodium 100 mg, Carbohydrate 55 g, Fiber 7 g, Sugars 43 g, Protein 3 g
Cook's Tips: Using frozen fruit will yield a thicker, colder smoothie. When you use frozen fruit, add at least double the amount of liquid and omit the ice.
STRAWBERRY BANANA SMOOTHIE
INGREDIENTS:
¼ cup (60 mL) Greek yogurt
¼ cup (60 mL) orange juice
1 tbsp (15 mL) honey
1 cup (250 mL) fresh strawberries, stems removed and halved
1 banana, peeled and quartered
½ cup (125 mL) ice
DIRECTIONS:
Add all the ingredients, in the order listed, to the Deluxe Cooking Blender.
Replace and lock the lid. Turn the wheel to select the SMOOTHIE setting; press the wheel to start.
Yield: 1 serving
Nutrients per serving: U.S. nutrients per serving: Calories 280, Total Fat 1 g, Saturated Fat 0 g, Cholesterol 5 mg, Sodium 25 mg, Carbohydrate 64 g, Fiber 6 g, Sugars 46 g, Protein 8 g
Cook's Tips: Using frozen fruit will yield a thicker, colder smoothie. When you use frozen fruit, add at least double the amount of liquid and omit the ice.
MAC 'N CHEESE SOUP
INGREDIENTS:
1 package (14 ounces) deluxe-type macaroni & cheese dinner (including cheese sauce pouch)
1 cup broccoli, chopped
1/2 cup onion, chopped
1 cup water
2 1/2 cups milk
1 can (10 3/4 ounces) condensed cheddar cheese soup
1 cup cubed cooked ham
DIRECTIONS:
Cook macaroni according to package directions in (4-qt.) Casserole; drain in medium Stainless Mesh Colander and set aside.
Meanwhile, chop broccoli and onion using Food Chopper.
Combine broccoli, onion and water in Casserole. Bring to a boil; cook 2 minutes. Do not drain.
Stir in cooked macaroni, cheese sauce from pouch, milk, cheese soup and ham. Return to a boil, stirring occasionally. Ladle soup into 6 bowls using Nylon Ladle.
Yield: 6 servings of 1 1/3 cups
Nutrients per serving: Calories 380, Fat 14 g, Sodium 1438 mg, Dietary Fiber 3 g
Cook's Tips: Frankfurters, cut into 1/2-inch slices, can be substituted for the cubed ham.
Any leftover soup should be covered and refrigerated. Soup will thicken once it is refrigerated, but when reheated in the microwave oven, the mixture becomes a saucy entrée.
Let your kids chop the broccoli and onion with our Food Chopper, just one of the many kid-friendly tools from The Pampered Chef®. Kids of all ages like using the food chopper to chop candy-coated chocolate pieces, candy bars, hard candies and sandwich cookies for ice cream drinks and sundae toppings.
QUICK COOKER WHITE CHICKEN CHILI
INGREDIENTS:
1 green bell pepper
1 jalapeño
1 medium onion
1 tbsp (15 mL) olive oil
2 garlic cloves
¼ tsp (1 mL) salt
2 tbsp (30 mL) flour
1½ lbs. (700 g) boneless, skinless chicken breasts
2 cups (500 mL) low-sodium chicken broth
1 cup (250 mL) frozen corn
1 tbsp (15 mL) Southwestern Seasoning Mix
4 oz. (125 g) cheddar cheese
1 can (15 oz. /425 mL) Great Northern beans, drained and rinsed
1 cup (250 mL) 2% milk
Optional toppings: Greek yogurt, fresh cilantro, green onions
DIRECTIONS:
Cut off the tops of the bell pepper and jalapeño and remove the seeds and veins. Cut the onion, bell pepper, and jalapeño into chunks. Finely chop the bell pepper in the Manual Food Processor and remove. Then, add the onion and jalapeño to the processor; process until finely chopped.
Set the Quick Cooker to SEAR and press START. Heat the oil in the inner pot for 3 minutes.
Add the vegetables, garlic pressed with the Garlic Press, and salt to the inner pot. Cook and stir for 2–3 minutes, or until softened. Press CANCEL. Add the flour and stir to coat.
Add the chicken, broth, corn, and seasoning mix. Lock the lid and select the SOUP/STOCK setting. Adjust the time to 8 minutes and press START.
Grate the cheese with the Microplane® Adjustable Coarse Grater.
When the timer is up, press CANCEL. Press the steam-release button to manually release the pressure.
Remove the chicken from the inner pot to a medium bowl and chop with the Salad Chopper.*
Add the chicken, beans, milk, and ¾ cup (175 mL) of the cheese to the inner pot; stir together. Garnish with remaining cheddar cheese and optional toppings.
Yield: 8 servings
Nutrients per serving: U.S. nutrients per serving (1 cup/250 mL): Calories 350, Total Fat 10 g, Saturated Fat 4.5 g, Cholesterol 80 mg, Sodium 760 mg, Carbohydrate 31 g, Fiber 6 g, Sugars 4 g, Protein 33 g
Cook's Tips:
*Safety Tip: The stainless steel inner pot will be hot during and after cooking. Use a long-handled utensil when stirring and removing food.
QUICK COOKER RED LENTIL & SPINACH SOUP
INGREDIENTS:
3 large carrots, peeled
2 stalks celery
1 medium onion
1 tbsp (15 mL) olive oil
2 garlic cloves
4 cups (1 L) vegetable stock
1 cup (250 mL) uncooked red lentils, rinsed
1 tsp (5 mL) ground cumin
1 bay leaf
½ tsp (2 mL) each salt and black pepper
5 cups (1.25 L) fresh baby spinach leaves
½ cup (125 mL) canned coconut milk
½ lime
DIRECTIONS:
Slice the carrots and celery with the Simple Slicer on the No. 3 setting. Cut the onion into chunks and place them in the Manual Food Processor; process until coarsely chopped.
Set the Quick Cooker to SEAR & press START. Heat the oil for 3 minutes. Add carrots, celery, onion, and garlic pressed with the Garlic Press. Cook uncovered for 4 minutes, stirring frequently.*Press CANCEL.
Add the stock, lentils, cumin, bay leaf, salt, and pepper. Lock the lid and select the SOUP/STOCK setting. Adjust the time to 10 minutes and press START.
When the timer is up, press CANCEL. Press the steam-release button to manually release the pressure.
Carefully remove the bay leaf. Stir in the spinach, coconut milk, and juice from the lime pressed with the Citrus Press.* Let the mixture stand, covered, for 5 minutes before serving.
Yield: 6 servings
Nutrients per serving:
per serving (1 cup/250 mL): Calories 220, Total Fat 7 g, Saturated Fat 4 g, Cholesterol 0 mg, Sodium 490 mg, Carbohydrate 31 g, Fiber 7 g, Sugars 4 g, Protein 10 g
Cook's Tips:
Red lentils start out red, but turn pale yellow as they cook. They have a subtle flavor that complements the cumin, coconut, and lime in this soup.
*Safety Tip: The stainless steel inner pot will be hot during and after cooking. Use a long-handled utensil when stirring and removing food.
SLOW COOKER MINESTRONE
INGREDIENTS:
1 tsp (5 mL) olive oil
6 garlic cloves, pressed
2 tsp (10 mL) smoked paprika
1 large onion, diced
1 tsp (5 mL) salt
¾ tsp (4 mL) coarsely ground black pepper
2 tbsp (30 mL) tomato paste
6 cups (1.4 L) vegetable stock
1 can (15 oz or 398 mL) unsalted cannellini beans, drained and rinsed
1 can (15 oz or 398 mL) fire-roasted tomatoes, undrained
1 Parmesan rind (optional)
1 medium yellow squash, diced
½ cup (125 mL) ditalini pasta or other small-shaped pasta
3 oz (90 g) baby spinach leaves (about 3 cups/750 mL)
Optional: thinly sliced fresh basil and grated fresh Parmesan cheese
DIRECTIONS:
Combine the oil, pressed garlic, and paprika in the Rockcrok® Dutch oven. Cook over medium heat for 30–60 seconds, or until fragrant. Add the onion, salt, and black pepper. Cook for 5–7 minutes, or until the onions are tender.
Add the tomato paste and stir until combined. Add the stock, beans, tomatoes, and Parmesan rind. Place the Dutch oven into the Rockcrok® Slow Cooker Stand and cook on LOW for 8 hours or on HIGH for 4 hours.
Add the squash and pasta to the Dutch oven during the last 30 minutes of cooking. If cooking on LOW, increase the heat to HIGH for the last 30 minutes. Just before serving, remove the Parmesan rind and stir in the baby spinach. Serve with thinly sliced basil and grated Parmesan cheese, if desired.
Yield: 7 servings
Nutrients per serving: U.S. Nutrients per serving (about 1¼ cups/310 mL): Calories 140, Total Fat 1.5 g, Saturated Fat 0 g, Cholesterol 0 mg, Sodium 810 mg, Carbohydrate 27 g, Fiber 5 g, Sugars 5 g, Protein 6 g
Cook's Tips: This recipe can also be made in the Rockcrok® Everyday Pan. Use the same amount of oil as in step 1, but reduce the remaining ingredients by half and follow the same cook times.
FRESH BLUEBERRIES & CREAM CAKES
INGREDIENTS:
1 pkg. (10.75 oz/304 g) frozen pound cake, thawed
1/4 cup (50 mL) sliced almonds
2 tbsp (30 mL) brown sugar
1 pkg. (8 oz/250 g) cream cheese, softened
1/4 cup (50 mL) powdered sugar
1 egg
1/3 cup (75 mL) orange marmalade
1 container (6 oz) fresh blueberries (1 cup/250 mL)
DIRECTIONS:
Preheat oven to 375°F (190°C). Spray wells of Brownie Pan with nonstick cooking spray. Using Utility Knife, remove a very thin layer off crown of cake and place in Manual Food Processor. Add almonds and brown sugar; process until coarsely chopped. Carefully remove blade from processor bowl; set aside.
Remove ½ in. (1 cm) off one long side of cake; set aside for another use. On Cutting Board, cut cake crosswise into twelve ½ in. /1 cm thick slices (each slice will measure about 2x2½ in. /5x6 cm). Place one cake slice into each well of pan (see Cook’s Tip).
In Classic Batter Bowl, combine cream cheese, powdered sugar and egg; whisk until smooth with Stainless Whisk. Using a level Medium Scoop, evenly divide cream cheese mixture into wells.
In (2-cup/500-mL) Easy Read Measuring Cup, microwave marmalade, uncovered, on HIGH 30 seconds. Add blueberries; lightly toss to coat with Small Mix ’N Scraper®. With a clean Medium Scoop, evenly divide berry mixture into wells. Sprinkle processed cake crumbs evenly over filling.
Bake 13-15 minutes or until edges of cakes are firm.
Remove pan from oven to Stackable Cooling Rack; cool 10 minutes. Using Mini Nylon Serving Spatula, loosen cakes from sides of pan and serve.
Yield: 12 servings
Nutrients per serving: U.S. Nutrients per serving: Calories 230, Total Fat 13 g, Saturated Fat 7 g, Cholesterol 75 mg, Sodium 125 mg, Carbohydrate 26 g, Fiber 1 g, Protein 4 g
Cook's Tips:
Trimming the crown and one long side of the pound cake allows the pieces to fit just right in the Brownie Pan. See step 2.
For more delicious recipes and to order products for your kitchen, visit www.pamperedchef.biz/lindacahill.
Email her at lindathechef@gmail.com.