Vegetarian Chili

Vegetarian Chili Recipe

vegetarian chili topped with yogurt & green onions

Ingredients used in the recipe

1 tablespoon olive oil

1 chopped organic yellow onion

3 cloves minced garlic

1 can organic diced tomatoes

1 organic carrot chopped in to half moons

1 tablespoon chili powder

1 teaspoon roasted cacao nibs

1 teaspoon cumin

2 cans or 3 cups organic red kidney beans

1 cup water

2 tablespoons tomato paste

1 teaspoon sea salt

1 teaspoon your favorite hot sauce

1 teaspoon cayenne pepper

1 chopped jalapeno pepper

1/2 cup organic sweet corn

1 cup diced zucchini 

2 sliced white button mushrooms
1 sprig oregano minced

2 green onions

1 tablespoon plain yogurt

Recipe Instructions

Heat oil in large frying pan

add onions and garlic saute for 5 minutes

add the rest of the ingredients simmer over high heat until boiling

reduce heat and simmer covered for 20 to 25 minutes

optional 

serve and top with plain yogurt and chopped green onions

Details 

Prep time: 15 mm

Cook time 30 mm

Number of servings 6 to 8 Total Time:45 mm

Created by Eric Roberts Health Coach & Cook 

Created on 2015-09-05

Meatless Monday Taco's

Today is meatless Monday. I decided to
participate in my first meatless Monday by making some Pinto bean tacos. Simply put
I substituted beans in place of beef or chicken.

What you will need

1 1/2 cups organic pinto beans 

3 hard organic corn taco shells

1 large tomato

1 medium red onion 

1 avocado 

a bunch of cilantro 

1 jalapeno pepper

1 cup chopped spinach 

1 lime

salt

pepper

hot sauce

cumin 

feta cheese

mozzerella cheese

plain greek yogurt

Preheat the oven to 350 degrees

place the pinto beans in a small pot on medium heat on the stovetop

let simmer for about 15 minutes or until soft remove from heat and drain

make a small batch of garden green salsa click here for directions

reserve some of the salsa ingredeints 

shred a 1/2 cup of each kind of cheese

place the taco shells in the oven for about 5 to 6 minutes

remove the Taco shells let cool for a minute or two

load the taco shells beans first

place the spinach and then  your fresh chopped reserved salsa ingredients 

add the salsa 

top with a tablespoon of yogurt

top off with a mix of each cheese

enjoy :) 

Happy Meatless Monday

5 Minute Watermelon icy cold Frappe'

I found that this is a great alternative to serving watermelon slices, and it is a little less of a mess-- just cut a small watermelon in half--make sure to chill it first, Take about 8 cups of watermelon, leave in the seeds. Blend the watermelon well, add in about 8 leaves of mint, a half cup of ice and blend well. Serves 2.

What you will need
4 cups cold watermelon chunks
8 mint leaves
1/2 cup ice


This drink is a nutrient powerhouse, it is high in vitamin c, magnesium, phosphorus, potassium and other minerals.

Watermelon Frappe'

The Classic Egg sandwich mAn in the kitchen style

Eggs are my most favorite breakfast meal, I look for variety when serving them for breakfast or any meal, today I opted for a Egg/ BLT sandwich. Here is the deal for any meal I want to max out on nutrients and I  want the meal to serve me well, so I not only got lots of protein and omega's, I got my servings of grains & veggies all at the same time.

What is in it?

2 local free range pasture raised organic chicken egg... animal welfare is a big one for me!!

3 to 4 leaves of organic romaine lettuce from my own backyard garden 

1/2 organic  avocado 

1 small organic tomato

2 slices of whole grain artisan bread - I like to support local people 

pinch of pepper 

pinch of sea salt

1 tablespoon virgin olive oil -I use Bragg's

2 slices of organic bacon 

How do you make this? 

Slice the Tomato & Avocado

Fry the eggs over hard with olive oil ,salt & pepper

Chop the lettuce 

Cook the bacon until crisp

Assemble your sandwich and slice in half... there is enough to share .Enjoy

Home Made Potato chips @ mAn in the kitchen

This evening I was craving my favorite snack food, potato chips... yes I  heart potato chips.. I went out into my garden, I sunk my hand in the dirt near one of my Organic Red Potato plants, I grabbed hold of a potato. The ingredient of my fresh made chips.

The Directions

One Organic Red Potato slice it thin 

Heat a cup or two of Grape seed oil over medium heat 

deep fry sliced potato in this oil until the sizzling stops this means the water is boiled from the potato

remove the chips from the oil and let sit for a few to let the excess oil drain ..sprinkle pink salt and pepper to taste.

enjoy with a dip of your choice 

I made some homemade dip below is how that is made

1/2 avocado

3 tablespoons soy milk

1 1/2 tablespoons diced onion 

1 teaspoon hulled hemp seeds

blend all in a blender until smooth --I left mine a little chunky 

Homemade Potato Chips & Dip 

Shellfish-- Shrimp Taco's -mAn in the kitchen

Shrimp taco's a robust healthy shrimp taco @ mAn in the kitchen

Ingredients 

10 to 12 Wild caught shrimp

1 small organic carrot 

3 stalks organic celery 

1 lemon

pinch of pink salt

pinch of pepper

1 teaspoon olive oil

3 tablespoons of veggie broth low sodium 

2 cloves garlic

3 tablespoons homemade mayo

2 leaves of organic romaine lettuce

Directions 

chop the garlic let sit

place broth in a skillet and place on med. heat

peel and clean shrimp & devein 

mix a couple tbs of lemon juice and salt/pepper 

dip shrimp in this mix

once broth starts to steam place shrimp in the skillet 

cook shrimp for a few minutes until pink add in garlic

turn shrimp until they finish cooking

trim lettuce leaves 

chop the avocado 

chop the celery 

grate the carrot 

layout shrimp on top of the lettuce

garnish with celery , carrot, avocado 

top with olive oil

drizzle the remaining lemon juice on top

dress with the homemade mayo( see my directions on how to make in this blog)

garnish plate with remaining shrimp 

enjoy

Fried egg sandwich --Nothing fancy just a mAn Breakfast

nothing fancy--- mAn in the kitchen kept it simple this morning with a fried egg sandwich --- that is it--- 2 Vital Farms eggs from the Green Grocer on Dark Wheat loaf w/Molasses bread from Village Baking Co.

Shopping list

Pastured eggs

Whole grain or Wheat Bread

Olive oil

Pink Salt

Organic Pepper

Directions 

Coat frying pan with Extra Virgin Olive oil, salt and pepper

Fry 2 eggs in a olive oil coated cast iron frying pan

flip them over after 5 min.

once eggs are over hard remove from heat

Place cooked eggs in 2 slices of  your fav bread

enjoy .

The Eggs over Hard mAn in the kitchen salad

OK the salad is good for breakfast, lunch or even dinner... when I decided to make this salad I told myself it has to get crazy and creative and it has to be good.

here is the scoop on the eggs over hard mAn in the kitchen salad,

Directions 

Cook bacon on medium heat on a cast iron skillet until crisp

Fry 2 eggs over hard in a cast iron frying pan

Peel and slice one avocado 

Shred one small carrot 

shred 1/4 apple

juice one lemon 

chop 2 cups spinach 

Bacon

place one egg on a plate, put 1/2 the spinach on top of it

place the other egg on top of the spinach

put the remaining spinach on top of that egg
add in the  slices of  avocado

put the bacon on

sprinkle the shredded carrot over top of the whole plate

place shredded apple over top of the bacon 

top off with raisins 

sprinkle hulled hemp seeds over everything

apply lemon juice to whole salad.

enjoy 

Ingredients 

Eggs

Spinach,Carrot, avocado

2 organic Vital  eggs free range of course local if possible

1 organic carrot 

1 organic apple 

1 tablespoon organic CA Thompson seedless  raisins 

1 organic lemon

1 organic avocado

1 slice bacon 

2 cups organic spinach 

1 tablespoon hulled hemp seeds

Eggs over hard mAn in the kitchen salad

Eggs over hard mAn in the kitchen salad

mAn's sources 

Natural Grocer Dallas

Green Grocer Dallas

Whole Foods Lakewood 

eggs-Vital Farms