The Nourishing Gourmet

Nourishing. Satisfying. Gourmet.

Main Dish

Beef and Butternut Squash Chili

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Beef and Butternut Squash Chili

By April Swiger, Contributing writer

Comfort food at its finest – this unique chili recipe is satisfying, nourishing, and quick to put together for any night of the week. Vitamin A, C, and beta-carotene-rich butternut squash serves as a delicious base for this recipe, making it hearty enough to prepare without any additional grains (something our family has experimented with eliminating recently). This winter gourd is my favorite for cold-weather recipes, and a staple in my kitchen until spring starts to make its appearance.

Chili is my go-to recipe for crowds, and I typically make it 3-4 times a month for my family. It’s a relatively simple meal, especially for busy moms who desire to cook nourishing food for their families. Put everything in a pot, let it simmer, and serve it with a variety of yummy toppings. To be honest though, my typical recipe was beginning to bore me. I served chili with rice, roasted potatoes, tortillas, organic corn chips, you name it I probably tried it! It was time for a change.

Butternut squash is jam-packed with vitamins and nutrients essential to help combat cold and flu season. A mere one cup serving will give your immune system a very nice boost. On top of that, who can resist that gorgeous tangerine color? I use a strong vegetable peeler to easily take the skin off, and then quickly chop it into small pieces for this recipe.

This recipe makes a very large pot and serves our family of three a hearty dinner, as well as a filling lunch the next day. The leftovers are equally as delicious, and it freezes great as well!

Other recipes you may enjoy:

Beef and Butternut Squash Chili
 
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Recipe type: Main Dish
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This simple chili recipe has a unique twist with the addition of butternut squash! It proves to be filling, nourishing, and perfect for any night of the week.
Ingredients
  • 1 onion, chopped
  • 1 lb. ground beef
  • 2 Tablespoons butter
  • 3-5 cloves of garlic, minced
  • 1 small - medium butternut squash (2-3lbs), chopped into ½ inch pieces
  • 1 cup cooked pinto beans
  • 1½ cups crushed tomatoes (I love the BPA free Pomi cartons during the winter when fresh tomatoes aren’t as accessible)
  • 1 Tablespoon chili powder
  • 2 tsp cumin
  • ½ tsp oregano
  • 3 cups broth
  • OPTIONAL: Cheddar cheese, sour cream, avocado, chopped green onions, etc.
Instructions
  1. Place the chopped onion, beef, and butter in a large pot. Cook on medium high heat until the meat is browned and completely cooked through.
  2. Meanwhile, peel and chop the squash, garlic, and gather the rest of your ingredients.
  3. Add the remaining ingredients (garlic, squash, beans, tomatoes, spices, broth) to the pot. Bring everything to a boil, turn the heat to low, cover, and simmer for 45-60 minutes until the squash is soft.
  4. Top with your favorite chili toppings. I love avocado and cheddar cheese!

 

Quinoa Salad with Cucumbers, Chickpeas, and a Yogurt Dill Dressing

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Quinoa salad yogurt dill dressing

By April Swiger, Contributing Writer

This quinoa salad has the unmistakable taste of fresh dill, tangy yogurt, and refreshing lemon and cucumber. Quinoa is gluten-free, packed with nutrients, and fills you up without ill effects when prepared properly. When soaked with a little raw apple cider vinegar, it’s easy to digest, and can be used in countless recipes ranging from breakfast porridges to summer salads.

Cucumbers have been on sale at my little local market the past two weeks and I’ve been itching to add them to a creamy yogurt based salad. As spring has finally sprung, I’m eager to begin making hearty and nourishing salads again for the warmer months. I love the idea of a filling side dish that can easily transfer over to a simple main dish. With the addition of chickpeas to this salad, it can be both!

Quinoa is a grain-like seed (from the same family as beets and spinach) and benefits from a long soak like other grains and legumes to reduce anti nutrients. There is a distinct bitter taste to quinoa which can be reduced significantly through soaking, and a thorough rinse before cooking. I have found that as I plan my meals for the week, adding an alert to my phone to “soak quinoa” the day before I need it has proved to be an easy way to incorporate this traditional practice into my routine.

quinoa salad yogurt dill dressing2

I love the addition of a creamy and tangy dressing to this salad! It’s reminiscent of a Greek tzatziki sauce but with the delicious taste of fresh dill. I used a Russian kefir yogurt for this recipe, but any plain, full-fat yogurt will work just fine. A whisk works great to blend all the ingredients together.

If you enjoy experimenting in the kitchen, you can easily adapt this recipe with different dressings and vegetables that are available to you. Kimi has shared a fantastic list of nourishing salad dressings that are very simple to make and can be substituted in this recipe. Along with that her cookbook, Fresh: Nourishing Salads for All Seasons, includes more salad dressing recipes and a couple of quinoa salads as well. Her summer quinoa salad is one of my favorites!

Other recipes you may enjoy:

Quinoa salad with cucumbers, chickpeas, and a yogurt dill dressing
 
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Recipe type: Side, or main dish
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This tangy quinoa salad could serve 8-10 people as a side dish, or 4-6 as a nourishing main dish
Ingredients
  • FOR THE SALAD:
  • 2 cups quinoa
  • 2 cups warm filtered water for soaking
  • 2 tbls raw apple cider vinegar (you can also use yogurt, kombucha, whey or kefir)
  • 2 cups filtered water for cooking
  • 1 tsp salt
  • 1 cucumber, peeled if desired, and cubed
  • 1 small red onion, chopped
  • 1½-2 cups cooked chickpeas (or one 15 oz can)
  • FOR THE DRESSING:
  • ¼ cup extra virgin olive oil
  • ½ cup yogurt
  • Juice of 1 lemon
  • 3 small garlic cloves, minced or crushed
  • 2 tbls fresh dill, chopped
  • Salt and pepper to taste
Instructions
  1. The night before you make this dish, plan to soak your quinoa to make it more digestible. Place the quinoa in a non-reactive bowl or jar (preferably glass), and mix it with the warm filtered water and your raw ACV. Allow it to soak for at least 8 hours, and up to 24.
  2. When you're ready to make the salad, drain and rinse your quinoa in a fine sieve, allowing the water to run clear.
  3. Place your rinsed quinoa in a pot with 2 more cups of water and bring it to a boil.
  4. When it's boiling, cover the pot, and turn the heat to low, allowing it to simmer for 12-15 minutes. (These instructions are the same as Kimi's basic quinoa recipe and work for the various brands of quinoa that I've tried).
  5. When the quinoa is done, place it in a bowl to cool. You can leave it on the counter, or put it in the refrigerator.
  6. In the meantime, assemble your dressing. Whisk together the olive oil, yogurt, lemon juice, garlic cloves, fresh dill and salt and pepper.
  7. When the quinoa has cooled, gently mix in the cucumber, red onion and chickpeas.
  8. Pour the dressing over the quinoa mixture (you may not need it all), and mix thoroughly.
  9. This salad is best served at room temperature after preparing it, or lightly chilled. Top with additional dill, feta cheese, olives, or tomatoes if desired!

 

Pasta e Fagioli (Italian Pasta and Bean Soup)

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pastaefagioli2

By April Swiger, Contributing Writer

Rich nourishing bone broth with frugal beans and pasta make Pasta e Fagioli  perfect for a large family dinner on a cold night.

(Kimi – This recipe is a perfect example of how simple and delicious it is to get beautiful, nourishing, health-building broth into your family, which is why we wanted to share it along with my post, 10 reasons homemade broth should be part of your diet!  Read the introduction to our series, 21 steps to a nourishing diet, and find out what a nourishing diet can and cannot do for you here. )

This recipe can be easily adapted for gluten-free and vegetarian diets by using vegetable broth instead of chicken, and eliminating the pasta completely or using a gluten-free brand of macaroni instead. Kimi recommends this brand. (Amazon links are affiliate)

Pasta e Fagioli is traditionally a peasant dish, as the ingredients are incredibly frugal. This particular recipe is one that my Italian family has been using for multiple generations. Even today when I walk into my 93 year old grandfather’s kitchen, this soup, bubbling away in his big aluminum pot, always comes to my mind.

My mother lovingly served our family this soup all throughout my childhood. “Bean Soup” nights were always my favorite! It wasn’t until after I graduated from college, and moved overseas for a year, that I finally learned to make it myself. I was living in China, and missing the traditional Italian food that was so easily accessible in the states. That was the year that I learned how to cook for myself from scratch, continuing the tradition of passing this recipe down the family line.

This soup is easily adaptable to whatever ingredients you have on hand. My grandfather, and mother, would frequently use a scoop of marinara sauce, instead of diced tomatoes. If you make this during the summer, fresh diced tomatoes, and herbs from the garden would work great as well. I like my pasta e fagioli heavy on the garlic, and with a nice kick from the crushed red pepper. You can adapt this to your family’s taste quickly and easily.

To keep this soup as frugal as possible, it’s best to use dried cannellini (or white kidney) beans. By soaking the beans overnight to remove irritating phytic acid, cooking them, and adding them to the rest of the ingredients, you’ve saved quite a bit of money! If you’re in a pinch, and need a fast meal, canned beans work great too. I often use Eden Organic’s canned cannellini beans, because the beans have been soaked and cooked with kombu seaweed, and their cans are BPA-free. They are a little pricy, but are a very good option if you are not able to use dried beans.

This soup is always better the next day, after the flavors have melded together overnight. If you’re lucky enough to have leftovers, enjoy a bowl for a wonderfully nourishing lunch!

Pasta e Fagioli (Italian Pasta and Bean Soup)
 
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Recipe type: Soup
Serves: 6-8
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This nourishing soup will warm your family up on cold winter nights! The recipe can be easily adapted to your taste buds or dietary needs.
Ingredients
  • 2 tablespoons olive oil
  • 5-6 Cloves of garlic, peeled and minced
  • 3 15oz Cans of cannellini beans (I like Eden Organic's BPA-free canned beans), or 1½ cups of dried cannellini beans that have been soaked overnight, and cooked (about 5 cups cooked)
  • 7 Cups of chicken broth (vegetable broth to make it vegetarian)
  • 1 Cup chopped tomatoes (I love Pomi chopped tomatoes in a BPA-free carton)
  • ½ teaspoon Dried basil
  • ½ teaspoon. Dried oregano
  • ⅛-1/2 teaspoon. Crushed red pepper flakes, depending on how much "kick" you like
  • 1lb Ditalini pasta, or other short cut pasta like elbow macaroni or tubetti (a gluten-free pasta can be easily substituted as well)
  • Salt and Pepper to taste
  • OPTIONAL: Parmesan cheese and chopped flat leaf parsley
Instructions
  1. In a large pot heat the olive oil, and sauté the minced garlic for a minute or two. Be sure that it doesn't brown.
  2. Add your beans (previously cooked, or canned with liquid), broth, tomatoes, basil, oregano, crushed red pepper, salt and pepper.
  3. Allow the soup to simmer for 45-60 minutes, stirring occasionally.
  4. Shortly before the soup is done, boil salted water for the pasta, and cook it al dente according to the package.
  5. When serving, spoon ¼-1/2 cup of the pasta into bowls, and ladle soup on top. I prefer not to store any leftover pasta in the leftover soup as it typically soaks up a lot of the broth and becomes soggy.
  6. Sprinkle grated parmesan cheese or freshly chopped parsley on top.

Other soups you may enjoy:

Autumn Beef Stew (Tomato Free)

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Stew has to be one of the most delicious and versatile one pot meals. And with cold winds blowing and rain falling around here, it’s certainly the right time of year to pull out my stew recipes! This one utilizes many of the delicious flavors in season right now, such as sweet squash and earthy mushrooms. I gave a basic beef stew in my ecourse that is a favorite. For this stew, I challenged myself to make a great tasting tomato free version. Because many of us didn’t get to can our own tomatoes this year (at least I didn’t) and all canned tomato product (excepting a few in glass jars) have BPA in it, I thought it would be a good thing to have in my stew repertoire. I also know that many avoid nightshades, so this is a great stew for you too. To make it high in flavor without the acidic tomatoes, I’ve added red wine and rich balsamic vinegar. Love it. It’s going to be my new recipe to turn too.

Beef stews often have very high amounts of beef in it, making it a not very frugal choice. I’ve found with a little experimenting that one doesn’t need 5 pounds of beef to make a pot of stew. 1-2 pounds does fine when you’ve added plenty of vegetables to the mix. Just remember that stews, like soups, are very versatile. You can easily play around with the ingredients and amounts to make it fit your preference.

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